Kootanchoru is a traditional one-pot meal prepared for lunch, and it is a complete meal with the carbs, protein, vitamins & minerals. My grandmother used to prepare this flavorful rice dish at our family gatherings especially in the summer vacation every year. She preferred to use the locally grown vegetables like drumsticks, drumstick leaves, raw banana, raw mango, jackfruit seeds, etc. and served us kootan-choru with home-made fried appalam & vadagam. I still remember the mixed flavors of vegetables, spices and deep-fried vengaya vadagam emanating from her kitchen when we all played in the courtyard. The main attraction for the kids in those days were the nutty jackfruit seeds & the mango seed encapsulated by tangy fleshy mango.
Adai (mixed lentils crepe) is a traditional protein-rich dosa prepared using rice and assorted lentils. Kara adai is a complete meal when served with aviyal as adai is made of assorted lentils & aviyal with medley of vegetables. Hence we can serve adai aviyal frequently to kids & old people to prevent the vitamin & mineral deficiency.
Drumstick leaves (moringa leaves or murungai keerai) contain all the nutrients required for active mind & body. So murungai keerai idli is the perfect breakfast for the energetic children, dynamic professionals and busy women as it meets their daily dietary requirements. Apparently, weight-watchers, diabetics, and all the health-conscious people prefer to take these idli over plain idli. These are so filling compared to plain idlis. Hence we can reduce the intake of carbs to a good extent.