Mukunuwenna Mallum

Mukunuwenna mallum

Ingredients:
mukunuwenna slickly chopped
Onion -1
garlic- 3-4
green chili- 1
salt 1/2 tsp
oil 2 tsp
grated coconut  handfull
turmeric power 1/2 tsp
Black pepper 1/3 tsp

Method:
Add mukunuwenna, garlic, onion, salt, turmeric powder, green chili, and grated coconut to a bowl and mix well. keep pan on the cookery and add some oil and then when it is heat add mustard seeds and then the mixture. cook about 3 -5 minutes.

Amu Karawila sambol (Fresh Better Guard salad)

Amu Karawila sambol (RAW) (Fresh Better guard salad)

Benefits:
control the blood sugar level and good for diabetic patients
Lower bad cholesterol level
glowing skin
Lustrous Hair
cleans the liver
curves hangover
helps in weight loose
boost Immune system
good for eyes

Ingredients for Amu Karawila sambol:
Better guard 1 (Slightly cut)
Salt
tomato
black pepper
Freshly grated coconut
green chili
Onion
Lime juice

Mix everything together and eat with rice!

Nutritional Value of Bitter Gourd

According to the USDA, 100 grams of bitter gourd has about 34 calories with 13 milligram sodium, 602 grams potassium, 7 grams total carbohydrate and 3.6 grams protein.

Pathola Sambol (Snake gourd Sambol)

Pathola sambol
Pathola (Snake Gourd) is one of the healthy vegetable available in Sri Lanka. This can cook in different ways but Pathola sambol is a fresh dish which is more healthy. It can serve with steam rice.

Binomial name
Trichosanthes cucumerina

strength of the immune system, reduce fevers, detoxify the body, improve the digestive processes of the body, increase hydration in the body, treat diabetes, boost the strength and quality of the hair, and aid in weight loss.

Health Benefits:
Strength of the immune system, detoxify the body, increase the hydration of the body, treat diabetes, improve the quality of the hair, reduce fevers, and weight loss.

Nutrition facts:
High in fiber, Vitamins, Minerals, Protein and small level calories.

Ingredients for Sri Lankan snake gourd sambol:
Pathola (Snake Gourd) - 250g- finely sliced
Maldive fish( optional) -1 tea spoon
Salt- 1/4 tea spoon or based on the taste
Black pepper - 1/2 tea spoon
Onion- 1 chopped or sliced
Green Chili- one chopped
Freshly grated coconut - hand full
Lime juice- 1/2 lime or based on the taste

Method: Mix all ingredients together!

Carrot Sambol

Carrot Sambol
Ingredients
Fresh carrots (peeled and cleaned)
onions
salt
green chili
fresh coconut
Lime juice

Carrot is one of the healthiest vegetable in the planet and Sri Lankans make fresh carrot Sambol. This is serving with the steam rice. carrot high with vitamin A. other than that Carrot has much health benefits such as cancer prevention, anti aging, beautiful skin, improves vision,healthy skin, prevent infection, prevent heart disease, cleaning the body and etc.

Carrot curry is also famous in the Sri Lankan side dishes. But fresh carrot sambol is much better as it is eating without any cooking or heating the vegetable.

Rice

Rice 
Rice is the main meal in Sri Lanka. There are different types of rice in Sri Lanka and most famous types are Kakulu, Samba, Nadu, Basmathi. Each rice type can find with different quality and different color such as white rice, brown rice and red rice. Red or the brown rice is high in fiber. Some of the Sri Lankans Prefer all three meals rice. Kakulu rice good for breakfast and lunch can have any type of rice. To prepare milk rice, it is using Kakulu rice as it is sticky after cooked. Farming is the main occupation in Sri Lanka and therefore rice is famous in the country. With rice it is serving few curries or side dishes including vegetables, meat or fish.

Health Benefits of brown rice: 

Gluten free and it is full of fiber. It is good for heart and rich in selenium, Manganese. to maintain healthy weight it is good to have brown rice. It is good as baby's first food. It is assist cancer prevention. 

Following rice types are more healthy but it is cultivating limited amount. 

Kalu Heenati	–	A red rice with dark, fine grains
Murungakayan	–	A type of red rice with a high nutritional value
Kuruwee	–	A type of red rice with small grains
Gonabaru	–	A very rare variety of red rice that was the staple diet of both peasants and kings in ancient times
Dhikwee	–	A soft and wholesome red rice
Suwandel	–	A rare fragrant type of white rice

(source: http://nipunarice.com/rice-o-pedia/rice-varieties-indigenous-to-sri-lanka/)

Reference:

https://roar.media/english/life/history/twelve-traditional-varieties-of-rice-that-used-to-be-popular-in-sri-lanka/

Dhal Curry

Dhal Curry

Dhal or Dal is related with India and also it grows in India. Dhal curry is famous in Sri Lanka but it is not growing in Sri Lanka. There are several names that use for dhal such as Daal, dail, dhal, dahl. In Europe it mentions as lentils. It's a kind of dried pulses and able to make different types of dishes such as curries, soups, sambol and etc. This is famous in Nepal, Bangladesh, Afghanistan, Pakistan as well. There are different types of dhal and Sri Lankan dhal curry cook by using the Masoor Dhal which is rich in protein. Sri Lankan Dhal curry can service with rice, roti, Bread, and String hoppers. 

Nutrition: 

In a 100 gram amount, cooked (boiled) dal contains 9% protein, 70% water, 20% carbohydrates (includes 8% fiber), and 1% fat.Cooked dal (per 100 g) also supplies a rich content (20% or more of the Daily Value, DV) of the B vitamin, folate (45% DV) and manganese (25% DV), with moderate amounts of thiamine (11% DV) and several dietary minerals, such as iron (19% DV) and phosphorus (18% DV).

Ingredients to make Sri Lankan Dhal curry: Masoor Dhal, turmeric power, curry leaves, pandan leaves, cinnamon, onion, garlic, salt, coconut milk, green chilli, oil, mustard seeds, fenugreek, red chilli flecks

Benefits of Masoor Dhal: 

It's good for skin, Good for diabetics, Good for bones and teeth, and support for digestion. It is good for heart and reduce the risk of cancer. 

Coconut Roti

Sri Lankan Pol Roti (Coconut Roti): 

Sri Lankan Pol roti is very unique to Sri Lanka. Even there are different types of Roti in India Sri Lankan Pol roti is different from those. Pol roti can have for breakfast or for dinner with a curry or spread. Normally service with lunumiris. 


Health Benefits :
Coconut flesh is highly nutritious and rich in fibre,vitamins C, E, B1, B3, B5 and B6 and mineralsincluding iron, selenium, sodium, calcium,magnesium and phosphorous.

Ingredients for pol roti : 
Wheat flour / All purpose flour ,salt , water, Oil, Onions, Green Chilies , curry leaves