Whole grain Apple Appams and a query

A South Indian delicacy, Appams are these crisp round dumplings ,traditionally prepared with fermented rice flour batter.The sweet variation of these are usually made with combination of wheat and rice flour or simply rice flour.Enriching the appams with fiber rich fruits like apples or bananas makes the appams all the more nutritionally appealing.And I recommend brown rice instead of plain white rice,for all its benefits.



The appams can either be deep fried in oodles of oil or cooked in this special appam pan with just enough oil.This extraordinary pan is sold in most well-stocked Asian Stores and also be bought online. I bought mine during our last visit back home,a keeper for those of us who refrain from deep frying.If you are not lucky enough to find the pan,the recipe can still be used to make good old pancakes.

Recipe : Apple Appams adapted from Sia's Monsoon Spice
makes about a dozen appams

Ingredients
2 medium organic apples*,finely grated.
1 cup whole wheat flour (fine ground)
1/2 cup brown rice or Ragi flour
1/8 teaspoon of ground cardamoms
1/4 cup Jaggery or pure cane sugar
2 tablespoon unsweetened grated coconut
1/8 teaspoon salt
1/4 cup water or skimmed milk or lite coconut milk

1 tablespoon canola oil for greasing the pan

*Can also use very ripe bananas instead of apples.Or combination of both apples and bananas

Method
In a large mixing bowl mix the flours,ground cardamom and salt.Add the sweetener(sugar or jaggery),coconut,apples in to the flour mixture,pour milk and make a thick batter if using the special appam pan.If you do not have the special appam pan,use the same batter to make pancakes,just add little more water to thin the batter and also mix in 1/2 teaspoon of baking powder in to the batter.

Heat the pan on medium heat,smear little oil in each of the cups in the pan.Use a ladle and pour the batter in to each until 3/4th full.Let cook for 4-5 minutes on each side,until the center is firm, cooked through and the top is crisp and brown.Serve warm for breakfast or evening snack.


The recipe is my entry for this weeks' Weekend Herb Blogging #265,hosted by Haalo from Cook (almost) Anything


A question for my South Indian Audience?

A clear cut difference between the similar sounding, Appams and Aapams?

Thank you for the Response :

TamilSensation. said...

Appams are more like dumplings were are Aapams are like mini dosa,very crisp made with fermented rice flour and coconut milk.

Blogger Swathi said...

Regarding appams they are sweet and usually made with rice and jaggery, banana fried in oil. where as apams are made with rice and coconut milk fermented with yeast or toddy. first one is a snack, second one is a breakfast dish.

Garden Fresh Vegetable Rotini Salad

Considering this was the first year of home gardening,with limited space and brief abandonment during the vacation,it was a pretty good harvest over all.Herbs like cilantro and mint for some reason did not thrive,but thyme and fenugreek were in abundance.Carrots,kale,lettuce,okra,peppers and tomatoes turned out to be a great start for a beginner gardener like me.

Wish I had the right tool to dig out the carrots,it seemed forever to dig deep enough to get the them out whole.Since these were organic the size was smaller and taster was less sweeter.If you have noticed,these were also unique in its shades of color,from light orange to dark purple(I could not get the picture of that deep purple one though).A Pasta Salad suites best with such garden fresh vegetables,juicy and nutritious with no cooking required except for the pasta.

The pasta salad is my entry for Presto Pasta nights,hosted this week by Claudia of Honey from a Rock

Recipe :Garden fresh Vegetable Rotini Salad
Serves 2-3
Ingredients
1/2 pound Whole grain Rotini pasta.
2 medium carrots,cut in long thin strips
1 cup tender salad greens(I used baby kale,carrot greens)
1 cup cherry tomatoes,halved
1 big clove garlic,minced
3-4 small sweet peppers,seeded and thinly sliced
1 teaspoon freshly ground black pepper
2 tablespoon apple cider vinegar or fresh squeezed lemon juice
1/2 teaspoon salt
1 tablespoon extra virgin olive oil or canola oil
2 tablespoon fresh parsley,finely chopped

Method
Cook the pasta until al-dente(not soft but with a bite to it) as per the package directions.Drain and cool.Transfer in a large salad bowl.
Make the dressing by whisking the oil with vinegar,salt,pepper and parsley.Pour over the pasta,toss in rest of the vegetables and combine well.Serve immediately or could be keep an hour to let the flavors fuse.



Make no mistake,the succulent garden fresh okra stir fry does not go with pasta,its a perfect complement with flat bread or brown rice.Find the recipe of Okra stir fry here.

An important note about the Health Nut Challenge,I am unable to continue it due to time constraints.But I promise to post the round up of Tropical temptations as soon as I can squeeze in time to work on it.

Grilled Tuna ,Sauteed Mushrooms and Bulgur Pilaf

If red meat is disqualified from your diet for its cholesterol issues then the dark colored hearty seafood such as Tuna or salmon is next best alternative,the benefits are commendable.
Ahi tuna or Yellow fin Tuna from Hawaiian sea waters is best for grilling,baking and also in salads.Tuna tastes best when cooked rare(with pretty pink center) but if eating raw fish concerns you,please do cook the fish thoroughly but beware overcooking tuna can make it tough to chew.

Grilled tuna over bed of filling bulgur pilaf and sauteed juicy mushrooms,a sure comfort food for a seafood lover.


Recipe : Sauteed Mushrooms and Bulgur Pilaf
Serves 3
Ingredients
For Sauteed Mushrooms
1/2 pound Cremini ,Shiitake,or Button mushrooms,cleaned and sliced
1 medium onion,sliced
1/4 pound bell peppers(red,green or yellow),seeded and sliced[I used the frozen mix]
1 teaspoon spice mix(chili powder,cumin,coriander and black pepper)
1/4 teaspoon Salt
2 teaspoon extra virgin olive oil

For Bulgur pilaf
2 cups Bulgur wheat or Broken wheat(cooking time varies)
1/2 a medium red onion,finely chopped
1 big clove garlic,finely chopped
2 teaspoon extra-virgin olive oil
4 cups chicken or vegetable broth
1/2 teaspoon Salt
1/4 teaspoon Chili powder or cayenne(could also use paprika)
1/4 cup chopped cilantro and parsley

Method
To saute mushrooms,heat about the oil on medium heat in a pan,add the onions ,saute until slightly brown 4-5 minutes,the add in the garlic,salt and spices,saute until aromatic.Then add the peppers and mushrooms,Cook on high for 5 minutes, stirring until liquid has evaporated and mushrooms are tender and beginning to brown.Mix in the herbs and serve with the pilaf and grilled fish.

To make the pilaf,wash and soak the wheat in cold water for 15-20 minutes.Drain.
Heat a big skillet over medium flame. Add oil and onions,Saute until translucent about 2-3 minutes,add garlic and saute until aromatic,add the chili powder,pour 3 cups of cold water ,stir in the wheat,season with salt.Lower heat and simmer for 10-15 minutes (will take 30-35 minutes of the broken wheat) until wheat is tender and all water is absorbed.Serve with mushrooms and grilled fish.

Recipe : Grilled Tuna Steaks
Serves 3
Ingredients
2 Ahi Tuna steaks (about 1/2 pound each and 2 inch thick)
1 clove garlic,minced
1/2 teaspoon ginger,minced
1/2 teaspoon chili powder or cayenne pepper
1/2 teaspoon each of ground cumin and coriander powder
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoon extra-virgin olive oil
2 tablespoon fresh lemon juice

Method
Rinse the steaks in cold water and pat dry.
Mix all the dry spices in a small bowl,add the minced ginger, garlic and oil.Rub the mixture over the steaks and let marinate for an hour.

Preheat the grill to 400 degrees F or grill pan to hot .

Place tuna on the hot grill and sear each side for 2 minutes for rare(slightly pink on the inside). If you like the fish well done, cook an additional 2 - 3 minutes on each side.Remove from the grill and let cool for 2-3 minutes before slicing.Using a sharp knife ,cut the tuna across into 1/2-inch thick slices. Arrange the slices over the Mushroom Bulgur wheat pilaf or other whole grain or bean salad,alongside the sauteed mushrooms.Drizzle the lemon juice over and serve.

I have never tasted sushi,but eating a rare cooked tuna is a good start,although Mr.Healthnut totally is against the idea of eating raw fish,I kind of like the tenderness in the rare.So,his steak was perfectly cooked for all good reasons.

This is my entry for WHB # 252 ,hosted this week by Winnie of Healthy Green Kitchen

Warning : It is not advisable for pregnant women or children to eat raw or seared fish cooked to rare.

Iftar Bites : Barley Pomegranate Tabbouleh and Dal Soup

The markets are bursting with juicy ruby-red pomegranates here in Hyderabad.About Rs.15 each,the fruit is worth every rupee.
The power packed sweet pomegranates in the wholesome barley tabbouleh is one nourishing Iftar(fast breaking) nibbles.

Ingredients
1 cup barley
1/2 teaspoon black pepper,freshly ground
1/2 teaspoon ground cumin(zeera)
1/2 a lemon freshly squeezed
3/4 teaspoon salt
1/4 cup Mint,freshly chopped
1 cup pomegranate arils
Method
Rinse barley in cold water.Cook in 3 cups of salted water until soft about 30 minutes.Drain the water(can be cooled and consumed).
Cool the barley,transfer in large mixing bowl,add the cumin,pepper,lemon and mint and combine well.Finally combine the pomegranate.Serve.
Can be refrigerated in air tight container for 2 days.



Dal Soup

Sun starved monsoon season has left us craving for more of warm soups for Iftar.This heart warming dal soups is one of my favorites.



Recipe
Ingredients
1/2 cup Yellow Mung Lentil
1 medium chopped onion
1/4 teaspoon turmeric
1/2 teaspoon black pepper,freshly ground
1/4 teaspoon ginger,minced
1 big clove garlic,minced
1 Tablespoon Extra Virgin Olive Oil
1/4 cup mint leaves

Method
Wash and Soak lentil for few minutes.
Heat the oil in a saucepan or pressure cooker. Add the chopped onions and saute until lightly brown(reserve a few for garnish). Add ginger,garlic and saute some more for another minute. Add the turmeric ,chopped mint and lentils.Cook the lentils in a cup of water until lentils are tender. May take 8-10 minutes in a pressure cooker or 20 minutes in a covered skillet. Now blend it in a food processor or blender along with a cup of water ,until smooth
Put back in the saucepan and simmer for few minutes until the white foam forms at the top. Serve warm ,garnish with fried onions.

I'm sending the Iftar bites over to Ramadan special events : Mona's Hyderabadi Ramadan food festival and Lubna's Joy from Fasting to Feasting III.

Wild Blueberry Cinnamon Rolls

Who does not love fluffy sweet cinnamon rolls?.These classic rolls presented here are lower in sugar and fat calories and intensified in flavor with the wild blueberry filling.

I always keep an eye out for the frozen Wild blueberries in the freeze aisles of stores,for 2 good reasons ,first these are rarely sold fresh and said to be equally good when frozen.Second for its super antioxidant benefits.

How are Wild Blueberries different from cultivated blueberries?
Wild Blueberries (vaccinium angustifolium) are distinct from their cultivated cousins in several significant ways. Unlike cultivated (highbush) blueberries, Wild (lowbush) Blueberries are not planted. They are spread primarily by rhizomes or underground runners, which give rise to new shoots and stems. Wild Blueberry fields and barrens contain many different varieties of berries, which accounts for the variations in size and color that characterize the Wild Blueberry crop. Wild Blueberry growers use many modern crop management techniques to carefully tend their fields and encourage growth.

Other differences include:

* Antioxidant capacity - Wild Blueberries contain more of the powerful antioxidant anthocyanin and demonstrate greater antioxidant capacity per serving than cultivated blueberries.
* Taste - Wild Blueberries have a more intense, sweet and tangy taste than cultivated blueberries
* Size - Wild Blueberries are naturally smaller and more compact (less water content) than cultivated, which means you get more Wild Blueberries per pound.
* Performance - Wild Blueberries hold their shape, texture and color through a variety of baking and manufacturing process. They also freeze very well: IQF Wild Blueberries maintain their quality for more than two years.
source www.wildblueberries.com

A dull ,breezy and rainy day marred the weekend fun,baking these rolls brought the warmth back.Fresh baked rolls brightens our weekend brunch every once in a while,I have tried and loved a variety of fillings.The first 3 pictures is of when I baked them last winter and the bottom of one I baked yesterday.My cherished flavors are any kind of tart sweet berries like cranberries,raspberries or black berries ,that taste just as good as the wild blue berries.

Recipe : Wild Blueberry Rolls
Ingredients
For the Dough:
1 1/2 cups whole wheat flour
1/2 cup all purpose flour
1 packet(1 1/2 teaspoon) Dry yeast
1 tablespoon brown sugar
1 cup warm water
2 tablespoon canola oil or extra virgin olive oil
1/8 teaspoon salt

For Wild Blueberry Filling:
1 1/2 cups wild blueberries fresh or frozen
2 teaspoons ground cinnamon
1/4 cup brown sugar
1 tablespoon corn starch

1 tablespoon Agave nectar or Honey


Method
Prepare the dough
Dissolve the yeast in warm water, stir in the sugar and allow the yeast to get frothy, about 10 minutes.In a large bowl combine the flour and salt .Add the yeast mixture and olive oil and knead until supple and smooth.Apply some more oil on the sides of the bowl cover and allow to rise until double it size about 1-2 hours.

Prepare the filling
In small sauce pan,mix the berries and sugar,and cook until soft and mushy,6-8 minutes on medium heat.Dissolve the cornstarch in tablespoon of water and stir in the blue berry mixture and cook another 3-4 minutes until thickened.Sprinkle the cinnamon and stir to combine.Cool before spreading in the rolls.

Shape the Rolls
Place rack in center of oven and preheat to 350F.Grease a 8 inch round pan with cooking spray.
Flatten the dough in to a rectangular shape using a rolling pin,spread the blue berry filling evenly,leave the edges of the dough.Roll the dough tight,place the seam side down and cut in to 8-10 rolls using a sharp knife.
Place them in the prepared baking pan about an inch apart.Cover with kitchen towel and allow for rise for an hour.

Bake
Bake for 35-40 minutes until golden brown and puffy.Drizzle all over with agave or honey as soon you get them out.Let cool for few minutes before serving with a warm cuppa.

The rolls are my entry for Yeast Spotting

Pearl Millet(Jowar) Pilaf

Pearl Millet - gems of good health


The sustaining cereal of the dessert lands in Asia and Africa ,millet are power houses of good health - gluten free ,easily digestible(hypoallergenic) ,rich in protein, minerals and B vitamins.Common kinds - Finger Millet(Ragi),Green millet(Bajri) and Pearl Millet(Jowar),all are available in both flour and grain form,in most Asian stores or health foods stores.
The flour is good for breads and flat breads,the texture is more wholesome and nothing like the wheat breads.Use in combination with wheat flour for added nutrition.


The whole millet are perfect in pilaf\pulao and makes a nutritious addition in stews and salads.My recipe here for succulent Pearl millet pilaf is a wholesome entree, has a chewy bite to it ,but one can add more water and cook longer for a more softer texture.



Recipe :Pearl Millet(Jowar) Pilaf\Pulao
Serves 2-3
Ingredients
2 cups Pearl Millet(Jowar),soaked over night
1 medium onion, chopped
2 cups Broccoli(or cauliflower) florets
1 big clove garlic,minced
1/2 inch fresh ginger root,minced
1 tablespoon extra-virgin olive oil,divided
4 cups vegetable broth or water
1/2 teaspoon Salt
1/2 teaspoon Chili powder or cayenne
1/2 teaspoon each of cumin and coriander powder
pinch of turmeric
2 teaspoon freshly squeezed lime\lemon juice
1 sweet pepper,seeded and sliced for garnish


Method
Drain the water from the soaked millet.Heat a skillet with lid or use a pressure cooker,add 2 teaspoon of extra-virgin olive oil and onion,Saute until translucent about 2-3 minutes;add garlic,ginger and spices ,then stir in the millet and season with salt,add the water ,cover and cook,about an hour in the skillet and 30 minutes in the pressure cooker,until the millet is soft and cooked through.

Saute the broccoli separately in pan ,add a teaspoon of oil and season with salt and spices,cook for 4-5 minutes on medium heat.

To serve,lay the cooked millet pilaf on the plate,top with broccoli and garnish with fresh sweet pepper slices.Squeeze some lime juice all over.Serve warm.



I'm sharing this with Weekend Herb Blogging #234 ,hosted this week by ,Astrid from Paulchen's Foodblog

Homemade Whole Grain Bagels and Citrus Coleslaw

Though not as good-looking as the bakery bread ,these Chubby bagels were satisfying enough for my first attempt.Also the fact these are enriched with different kinds of whole grains,low in fat and devoured warm out of the oven ,the pure pleasure of baked bread.Likewise,it was exhilarating to bake them in choicest flavors.
I'll save the sweet kind for another post and focus on the savory and spiced for now.Each of these are enjoyable in any meal of the day.Breakfast ,slather on some low fat cream cheese or nut butter spread and for a more hearty lunch or dinner fill in with any combination of veggie stuffing ,like citrusy no-mayo cabbage slaw(coleslaw) for instance.Chopped up in the slaw ,are two kinds of the cabbages -savoy and red cabbage,the citrus dressing remains same for both.

Here is the line up of wholesome Homemade Bagels

Spiced Whole Grain Bagels has whole grains - whole wheat flour,barley flour ,seeds - Sesame and flax seed meal,Spices - Whole crushed red chillies,garlic and ground coriander.


Onion and Garlic Bagels has whole grains - whole wheat flour,ragi millet flour,oat flour ,seeds - flax seed meal ,topped with onion,garlic and spices


Seed topping Bagels has whole grains - whole wheat flour,ragi millet flour,oat flour ,seeds - flax seed meal,sesame and poppy as topping.


Key to baking a soft on inside and crusty on outside whole grain bagel :

1.Use only fine ground whole grain flours,coarse ground will not yield soft bagels.
2.Use a natural sweetener like honey,agave ,jaggery or dark brown sugar to boost the yeast.
3.Proof(allow the dough to rise) after shaping them for at least an hour .
4.Boil them at right temperature,hot but not boiling.
5.Shape it right.There are two ways to roll the bagel,either by rolling it in to a little rope and pinching the ends together or poke a finger through the middle of the dough ball and work the fingers around the inside to shape the bagel.Using the first method couple of my bagels opened up ,hence the later method was more reliable for me.


Recipe : Whole grain Bagels adapted from recipe at Real Food Living
Makes 8 bagels
Ingredients
1 pack active dry yeast(about 1 teaspoon)
1 cup warm water
2 1/2 cups Whole Wheat Flour[or 2 cups whole wheat flour ,1/4 cup barley or oat flour and 1/4 cup Ragi millet flour]
1 tablespoon flax seed meal or 2 teaspoon sesame seeds
1/2 teaspoon salt
1 Tablespoon Agave nectar (or honey) or Dark brown sugar
1 tablespoon extra virgin olive oil

Toppings for the bagels such as seeds,chopped onion, or garlic

Method
Prepare the Dough
Dissolve the yeast in warm water, stir in the sugar and allow the yeast to rise and get frothy, about 10 minutes.
In a large bowl combine the flour, salt,flax seed meal and agave or sugar. Add the yeast mixture and olive oil and knead until well combined.Apply some more oil on the sides of the bowl cover and allow to rise until double it size about 3-4 hours or leave it overnight in a dark corner.

Shape and Proof
Remove the dough onto a dry counter (you may need to wet your hands slightly). Divide the dough into 6 or 8 equal pieces . Roll each into a round ball and cover with a damp cloth. Let them rest for 20 minutes.

Now comes the shaping. You can roll each ball into a rope and pinch off the ends making a bagel-shape, or poke finger through the middle of the dough ball and work the fingers around the inside to shape the bagel evenly. The hole should be about 2 inches in diameter.Place the shaped bagels 2 inches apart on a baking sheet,Cover all the shaped bagels with damp cloths. Let rest for an hour at room temperature.

Place your 2 oven racks in the lower middle of the oven. Preheat the oven to 400F. If you are using a stone, make sure the stone is in the oven for the preheating.


Boil Bagels:
Fill a large wide stockpot with water and bring to a boil.

When the water comes to a full boil, gently drop 2-3 bagels ONE AT A TIME into the water. They will sink and then float. Let them boil for 2 minutes. With a large slotted spoon, turn the bagels over to boil on the other side for 2 minutes. If you like them less chewy, boil only 1 minute per side.

Remove each bagel (tapping the slotted spoon to remove any excess water) and place them back on the same greased parchment paper. They will have almost doubled in size.

If you wish to top your bagels, do so when they are right out of the boiling pot. Sprinkle on your toppings.

Bake
When all your bagels have been boiled and topped, place 2 baking sheets into the pre heated oven, one on each shelf and bake for 15 minutes until crust is brown.Remove the baking sheets from the oven. Transfer the baked bagels to cooling racks and let sit for 15 minutes before slicing and serving.

Flavor Variations
Spiced : Mix some fresh crushed red chili flakes and ground spices(pinch of coriander or cumin) in the dough.
Topped with Onion and Garlic Lightly sauté chopped onions,garlic and ground spices of choice,and top over the bagels after boiling them.

Citrus Cabbage slaw(coleslaw)



Recipe : No-mayo Citrus Cabbage slaw(coleslaw)
Ingredients
4 cups Cabbage(I used savoy cabbage),finely shred
2 oranges,segmented
2 spring onions or scallions,thinly sliced
1 carrot,finely grated
1/2 cup mixed toasted nuts and seeds(I used soynuts,pumpkin seeds,sunflower seeds,black sesame seeds)
1 cup escarole(can also use romaine lettuce),chopped
1 tablespoon cilantro,chopped

For Citrus dressing
1/2 cup orange juice,freshly squeezed
1 tablespoon Extra virgin olive oil
1 tablespoon lemon juice,freshly squeezed
1/2 teaspoon salt
1/2 teaspoon black pepper,freshly ground

Method
Prepare the dressing by whisking together all the dressing ingredients.
Mix all the other ingredients in large salad bowl.Pour over the dressing and toss to combine.Let sit in refrigerator for at least 30 minutes to let the flavor come together.Serve Cold.Can be stuffed in a hearty whole grain sandwich or bagel.

The bagels taste best the same day however I also cherished it toasted the next day.


The bagels are my entry for Susan's Yeast Spotting and Citrus Slaw for the Health Nut Challenge 5

Broccoli Quiche With Brown Rice Crust.

A slice of wholesomeness,brimming with goodness of broccoli and brown rice,the quiche is hearty meal in itself.
Originating from Germany,also revered in France,unquestionably quiche is a popular savory pie of the region.A quiche is usually made with wheat dough crust and filled with eggs and generous amount of cheese.My reincarnation of quiche here is from Vita mix cookbook,that is commendably low in fat calories and has a decent touch of whole grains.

The brown rice crust works wonders,no rolling needed,just cook and press over the baking dish.The result is crunchy and filling crust.Also for a vivid rice eater like me,usually pairing rice with dal and curry,the quiche was was a surprisingly neat rice recipe.

Recipe : Broccoli Quiche With Brown Rice Crust.
Ingredients
2 cups Cooked brown rice
1 cup Broccoli florets
2 large Organic Eggs
1 cup soy milk or reduced fat milk
1/2 cup low-fat sharp cheddar,grated
1 tablespoon fresh parsley or cilantro,chopped
1 teaspoon fresh ground black pepper
2 small chili peppers or 1 jalapeno pepper ,finely chopped(optional)
1 clove garlic,minced
1/2 teaspoon salt

Method
Blend the eggs,milk,spices and salt in food processor or a blender,just until combined,about 30 seconds.
Preheat Oven to 350F.
Mix 1/4 cup of the egg mixture in to the cooked rice by hand.Press in to a baking pan or pie dish(8x8inches).Bake for 10 minutes.
Increase the heat of the oven to 375F.
Place broccoli in the center of pre-baked rice crust.Pour rest of the egg mixture over the broccoli.Bake for 35-40 minutes until the top is brown.Cool few minutes before slicing.Serve warm.

Left overs can be refrigerate in air tight container for about a week.Warm in the oven before serving.

Broccoli is a member of Cabbage family,with botanical name Cruciferous.Health Nut Challenge 5 is focusing on these crucial vegetables.Please find the details of the challenge and link up your creations on the announcement page before April 30th.

A perfect baby food and diabetic friendly, Ragi(Finger millet) Porridge

Ragi(Finger millet) is predominately a crop grown in Africa and Asia.I was introduced to this wonder food few years back by a South Indian friend when discussing about perfect baby foods.The nutritious ragi ,fed to babies(6 months and up), happens to be a popular one among Indian moms.No wonder,Ragi is a good source of vital nutrients including calcium ,iron,B vitamins, Protein, Carbohydrate, Iodine and minerals.Also its sugar free nature,makes it ideal for diabetics and as such every health-conscious being.Ragi(flour or seeds) is found in any well stocked Indian stores.

I use fine ground flour for making this porridge.Although you could use the ragi seeds soaked overnight and grind to a paste with little water and use the paste instead of the flour.Add some flavor to enhance the taste.Young or old this can be a equally enjoyable breakfast porridge.

Recipe : Diabetic friendly Ragi Porridge
Ingredients
serves 2
2 cups reduced fat Organic milk
1 1/2 tablespoon(about 5 teaspoon) Ragi flour
1 teaspoon unsweetened cocoa powder
1/8 teaspoon ground cardamom
1 teaspoon brown or red rice flour(optional)
2 teaspoon Low GI sugar substitutes like Agave nectar
1 cup fresh or frozen fruits,chopped

Method
Mix the ragi flour,cocoa powder,cardamom and rice flour in a small bowl.
In a small saucepan,start heating the milk on medium-low,while the milk warms,stir in the ragi mixture.Keep stirring constantly to prevent lumps,use a whisk for best results.Turn the heat off when mixture is thickened with porridge like consistency.Mix in the sugar substitute and fruits.Serve warm.I also add some nuts to mine.

How do you like your Ragi?

Fruit and Nut Quinoa

Quinoa(pronounced KEEN-wah) originating from the Andes region of South America,is revered for its excellent nutritional profile.Its gluten-free with an exceptional source of protein,contains all eight essential amino acids and is high in iron,calcium,magnesium,phosphorus,B vitamins and fiber.With mild,slightly nutty flavor ,its a sensible substitute for white rice or couscous.

Quinoa is easy to cook like rice and couscous.Makes a delicious meal mixed with vegetables,herbs and spices.Quinoa is also great in soups and stews.Adding juicy fruits and nuts would tempt even a pickiest eater.
Recipe Fruit and Nut Quinoa
serves 4
Ingredients
2 cups Organic Quinoa
1/2 a medium onion,finely chopped
1 clove garlic,finely grated
1 teaspoon fresh ginger,finely grated
pinch of turmeric
1/2 teaspoon chili powder or cayanne
1/4 teaspoon ground cumin
1 cup berries(I use frozen cranberries and strawberries,use fresh when in season)
1 Orange,peeled and cut
1/2 cup each of pineapple and mangoes,diced
1/2 lightly toasted nuts (I use almonds and walnuts)
2 tablespoon fresh herbs(Parsley or cilantro),chopped
1 teaspoon salt
1 tablespoon extra virgin olive oil

Method
For a richer flavor,quinoa can be toasted in a dry skillet for a few minutes before cooking.Stir continuously during toasting to prevent burning and to toast the grains evenly.Rinse quinoa before cooking,place in a fine strainer and place under cold running water until water runs clear.Drain well after rinsing.
Heat oil on medium heat in skillet,add the onions,garlic and ginger,saute for 3-4 minutes.Add the spices and toast for another minute.Add 4 cups of water and bring to a boil.Then stir in the quinoa,lower heat and simmer,covered,until quinoa is tender but still chewy,that is until germ separates from the seed ,about 15 minutes.
Mix all the fruits, nuts and sprinkle the herbs before serving.

Health nut Challenge 3 :Healing foods - please share yours.

Grilled Vegetables Wild Rice Salad

Wild Rice has splendid qualities that would make any diet-conscious go wild about them.It out beats brown rice in protein and richness of minerals.See the comparative nutritional values here. The unusual conditions it grows "wild" in isolated lake and river bed areas mostly in Wisconsin and California and laboriously harvested in Canoes,makes this a rare and expensive grain.Wild rice was of immense important produce to Native Americans.
I was delighted to find a small box of this amazing grain in a natural food store,though I can't afford to buy it as often as brown or white rice,I'll reserve this for some very special dishes like this Salad with juicy grilled vegetables.It takes longer to cook this whole grain when compared to white rice,soaking for 15-20minutes can lessen the cooking time.Mix with other grains and relish them in soups,salads,Casseroles and Pilafs.

Recipe
Serves 2
Ingredients
1/2 cup wild rice
1/2 cup brown rice

Vegetables
1 small zucchini
1 small yellow squash
1 small red\green pepper
1 medium Onion
use any other summer fresh vegetables like asparagus or corn
Marinade
1 tablespoon Olive oil
1 clove garlic, minced
1 tablespoon of dry herbs,rosemary or thyme
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon chilly powder

Salad Dressing
1 tablespoon olive oil
1 teaspoon dry herbs and spices mix
1 tablespoon freshly squeezed lemon juice

2 cups of fresh dark greens,chopped(I used Beet greens)

Method
Cook the rice
Wash and soak the rice in cold water for 15 minutes.Cook in 2 cups of water,season with salt,until cooked through,35-40 minutes.Keep aside

Grill or Bake
If using bamboo skewers cut the peppers and onions to smaller size squares or cut in to strips otherwise.Combine all the marinade ingredients. Transfer all the vegetables in large bowl and toss them with the marinade. Set aside for 10 minutes.
Heat your grill or grill pan on medium high heat.
Either thread the vegetables on the bamboo skewers or simply place on heated grill about 6-8 minutes. or Bake in 400F oven for 15-20 minutes.

Prepare the dressing
Whisk together all the dressing ingredients in big salad bowl.Stir in cooked rice,grilled vegetables,combine well.Finally mix in the dark greens.Serve.


This wholesome grain salad is off to No Croutons Required :Grains over at Lisa's Blog.

Show me Your Breakfast.
Muffins ,home made granola ,pancakes or scones with fresh seasonal fruit along with Eggs and cuppa hot coffee or green tea is my usual breakfast.I'm glad to sharing this breakfast with Divya at Dil Se...


Whole grain Fruit Chocolate Muffins,Scrambled Organic eggs and Instant Coffee.And a ray of sunshine adds to the warmth.

Whole Grain Garden Veggie Pizza

How do you like your pizza? With 4 cheese topping, or vegetables & cheese ,or veggie ,meat & cheese combo?. I like mine with generous topping of vegetables with cheese to a minimum,by generous I don't mean loads that will the soak the pizza wet.I mean more variety and preferably garden fresh vegetables.
Whether Chicago style deep-dish crust or New york style thin crust,adding whole grains to the crust is eating smart.If not completely whole grain ,half whole grain and half all-purpose flour is better than an zero fiber crust.
And flavor as per your taste buds,while some of us like it mild with no spices then there are others who like it all spiced up like this Chicken Tikka pizza,which reminded of the pizzeria in my hometown that we always loved to eat out during the good-old college years.Fast forward 8 years I can bake my own pizza ,I first tasted this specialty pizza at Giuseppe's,that intimated me to top with variety of fresh veggies.Customized with my favorite ingredients I present this fresh-from-the-oven pizza,for a fun family pizza night.

Bon Appetit!

Recipe
Ingredients
For Dough
2 1/2 cups Whole Wheat Flour
1 tablespoon Flax seed meal/ground flax seed
1 active dry yeast pack,about 1 1/2 teaspoon
1/4 tsp sugar
1 tablespoon Extra Virgin Olive oil
1 cup warm water
3/4 teaspoon Salt
For the Topping
1 tablespoon Extra virgin olive oil
1 cup spinach
1 cup of vegetables ,I used combination of Chopped broccoli and sliced Mushrooms
1 Ripe medium tomato,sliced
1 small Onion,sliced
1 cup Italian Pizza Sauce
1 teaspoon chili flakes
Handful of fresh basil leaves,torn in pieces
1/2 cup partly skimmed mozzarella cheese,shredded


Method
Prepare the dough
Dissolve the yeast in warm water, stir in the sugar and allow the yeast to get frothy, about 10 minutes.In a large bowl combine the flour,salt and flax seed meal. Add the yeast mixture and olive oil and knead until well combined.Apply some more oil on the sides of the bowl cover and allow to rise until double it size about 1-2 hours.
Prepare topping
Wilt the spinach by cooking about 1-2 minutes in boiling water.drain and squeeze out excess water from the spinach.Keep aside for topping.
Mix rest of the vegetables & basil except the tomatoes in a bowl with a tablespoon of olive oil and chilli flakes.Keep aside
Bake
Preheat oven to 450F.
Turn out the dough on to a lightly floured surface,knead lightly.Roll and press out to a round pizza about 10-12 inches,place on the baking tray or pizza stone.
Spread the sauce over pizza base to withing 1cm of the edge.Sprinkle the vegetable mixture,wilted spinach,cheese and tomato slices all over.
Place in the middle rack of the oven and bake for 20-25 minutes until crust has risen and is golden and the cheese has melted.Cut in wedges and serve warm.



This is my entry for BBD #21 -Pizza Party,celebrating 2 year anniversary.

Lemon Brown Rice

When life gives lemons, zest it up in endless variations - Biryani ,Whole Grains,
Lentils\Legumes,soups,Dip,cake,salad,Pasta to name a few.Be amazed ,not just culinary ,lemons have lot more ingenious uses,including a face cleanser,dandruff fighter and a cleaning agent .

Lemon Brown Rice
The tangy Lemon Rice is a popular South Indian favorite,can be prepared in a snap with fresh lemons and any left over rice.Using Brown rice makes it so much better with all the added fiber and essential vitamins.




Ingredients
2 cups Brown Rice
1 lemon(about 3 tablespoon), squeezed
1 teaspoon Yellow or Chana moong lentil
1/4 cup Peanuts
1/2 inch ginger root peeled and grated
1/2 teaspoon turmeric
1/2 a teaspoon each cumin seeds and mustard seeds
2 dry red chillies
2 green chillies,slit(optional)
1/2 teaspoon lemon zest(optional)
1 table spoon Extra Virgin Olive oil
few curry leaves
Method
Wash and soak the rice in cold water for 20 minutes.Cook in 3 cups of salted water,partially covered until tender about 20-25 minutes.
Roll the lemon to loosen the juices. Mix the lemon juice with rice and keep aside
Heat oil in a deep pan on medium flame. Add all the other ingredients besides turmeric and ginger. when the mustard seeds start to splutter add the turmeric and grated ginger . saute for a minute before adding the lemon rice mixture and the lemon zest;Stir and let the flavors infuse for few minutes before serving.


This is my entry for Weekend Wokking ,in limelight this month are lemons.

Cauliflower Rice : Brown or White?

For someone(like me) used to eating soft white rice at all times,the switch to nutty brown rice a little challenging and also expensive ,considering its low supply and relatively higher price.But makes me wonder, shouldn't the brown rice be cheaper,because it involves lesser processing than its white make over,saving the energy costs of Industrial milling and process of fortifying with synthetic vitamins?.
Be surprised,read the details of health benefits of whole Brown rice.
Clearly what remains in the white rice ripped off of its nature's best nutrients including fiber to negligible amounts is mostly starch,another culprit of unwanted weight gain resulting in aliments like diabetes and increase in cholesterol.Whole grains on the other hand are known to keep you fuller longer,reducing the cravings of eating between the meals.
So did I make the complete transition to Brown rice after learning its goodness?Just partly(cause of my picky tastes),but I have limited the white rice to smaller portions.As for Mr.Health Nut who is totally ga-ga over such whole foods ,always prefers the nuttiness of brown rice to the fluffiness of white rice.

Brown Rice Cooking and Storage
The brown rice takes longer to cook,soaking it before cooking helps in lessening the cooking time.The storage life of brown rice is shorter than white rice because the natural oils in the grain requires it to be stored in air-tight container and refrigerate for longer shelf-life.

Cauliflower Brown Rice

White Cauliflower ,unlike the white rice is totally wholesome and is considered a cancer fighting super food.The cauliflower brown rice with cauliflower cooked while still crunchy, makes a healthful meal.I cooked the rice and vegetable separately,if you prefer veggies softer ,then cook the rice with veggies like in this pulov recipe.

Ingredients
2 cups Organic Brown Rice
1/2 a medium onion,chopped
1/2 cup carrots,sliced
2 cups Cauliflower florets
1/2 teaspoon turmeric
1/2 teaspoon red chilly powder
3/4 teaspoon ginger garlic paste,or 1/2 a teaspoon each of freshly minced ginger and garlic
1 teaspoon cumin seeds
2 green chillies
1 tablespoon Extra Virgin Olive Oil
2 tablespoon fresh herbs like mint,cilantro or parsley, chopped.
1 tablespoon lemon juice,freshly squeezed

Method
Wash rice and soak it for 15 minutes.Heat oil in a saucepan on medium heat flame. Add chopped onions ,whole green chillies and cumin seeds. saute for a minute and add ginger garlic paste. saute for a minute with turmeric and other spices. Add the cauliflower ,cover and cook for 10 of minutes until tender,I like it a little crunchy.
In mean time bring 4 cups of water to boil in a skillet with lid,drain the water from rice and drop carefully in the boiling water.Season with salt.Cover and let cook until tender about 25 minutes for brown rice and lesser for white rice,until water is all soaked up or drain any excess water using a colander.
Mix the cooked rice ,lemon juice in the cauliflower mixture,let cook for another 4-5 minutes until flavors come together.Garnish with fresh herbs and spring onions,serve warm with tomato Chutney.

This recipe is off to JFI event started by Indira of Mahanandi, Cauliflower is the Ingredient in focus for this month.