Tangy Gongura Mutton—sorrel-leaf gravy, low-oil by default.Gluco rating: Eat Often/Moderate (Blue) with portioned base. Gongura Mamsam | Pulicha Keerai Mutton...

Brothy poached eggs in tomato—pepper-jeera notes; low-oil.Gluco rating: Eat Often (Blue) with portioned base. Ande Tamatar Jhol | Egg Tomato...

Collagen-rich Paya—slow-simmered trotter soup or light curry; skimmed, low-oil Blue option.Gluco rating: Eat Often/Moderate (Blue) depending on fat skim; portion...

Leafy Aloo Palak—spinach-forward masala with tender potatoes; low-oil, no cream/cashew.Gluco rating: Moderate (Blue)—portion base; add protein. Aloo Palakura Kura |...

Patta Gobhi Sabzi | Kobbarikaya/Kosugadda Kura |  Muttaikose Poriyal/Subzi | Yele Kosu Palya Bandhakopi Semi-dry Cabbage Curry—shredded cabbage & peas with...

Shimla Mirch Masala  | Capsicum Kura |  Kudamilagai Masala | Capsicum Palya | Simla Mirchi Bhaji. Aromatic Capsicum Masala—bell peppers...

Karela fry |  Kakarakaya | Pavakkai | Hagalakayi | Uchhe/Korola | Karle Crisp-tender Karela Fry—light besan-spice cling, no sugar, semi-dry and...

Tender Mushroom Masala—light tomato–onion gravy, low-oil, no-cream Blue option.

Kadhi (Pakora) | Mor Kuzhambu | Majjige Huli | Sindhi Kadhi  Silky kadhi—yogurt–besan curry with a light mustard–cumin tadka. Blue...