Mixed Vegetable & Mung Bean Red Rice Flakes/Aval/Poha

Rice Flakes/Aval can be used to prepare tasty and quick dishes. All you have to do is to soak for 2-3 minutes or run it through the water depending on the thickness of the flake. Also you can choose a healthier version of the flakes by going in for a unpolished variety or the red rice variety flakes. Traditionally in South Indian house holds, you can see a variety of dishes prepared using these flakes like Lemon Aval, Tamarind Aval, Pepper Aval, Thayir Aval and Sweet Aval . I just modified the Lemon Aval little bit and added bell pepper, onion, carrots, peanuts boiled mung bean(you can also add sprouted raw mung bean- provided you have the time to chew and eat), roasted peanuts for the extra crunch. With the addition of mung bean and peanuts, it becomes a one pot dish with complex carbohydrates and protein. You can also few spoons of grated coconut, for the extra taste and nutritional value.

Preparation Time - 10 Minutes

Cooking Time - 10 Minutes

Serves - 2

Ingredients

Red Rice Aval - 1 1/2 Cups

Boiled Mung Bean - 1 Cup

Chopped Bell Pepper(Green, Orange & Red) - 1 1/2 Cups

Onion - 1

Grated ginger - 1/2 Tsp

Grated Carrot - 1 (Leave this out, if you are on a diabetic diet)

Roasted Peanuts - 1/4 Cup

Salt - 1 Tsp or to taste

Turmeric powder - 1/2 Tsp

Red Chili powder - 1/2 Tsp or to taste (you can substitute chopped green chilies, since this was for my kid's lunch box. I didn't want him to run into a chili piece accidentally so substituted it with red chili powder)

Lemon Juice - 1 1/2 Tsp or to taste

Tempering

Coconut Oil - 2 Tsp

Mustard seeds - 1 Tsp

Split Urad Dal - 1/2 Tsp

Curry leaves - few

Method

1) Heat a wide mouthed pan and add coconut oil. Once the oil is hot add mustard seeds.

After the seeds stop spluttering, add the urad dal and once it slightly browns add the curry leaves.

2) Now add the grated ginger, chopped onions and bell pepper.

3) Add little bit of salt and saute for a few minutes till the bell pepper is tender.

4) Now add the grated carrot and boiled mung bean and saute for few minutes.

5) Place the red rice aval in a colander and wash it few times. Since the one I use is the unpolished variety there will be lot of husk. So wash few times, to remove the husk and also till the flakes become soft.

Squeeze out the extra water.

6) To the vegetables add turmeric powder, rest of the salt, red chili powder and squeezed out aval(rice flakes). Combine and leave it in the stove for 2 minutes and then switch off.

7) After few minutes add the squeezed lemon juice combine thoroughly and serve with a cup of organic yogurt.

Events

This goes to Kurinji Kathambam event - Rice Flakes.

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Split Chick Pea Snack(Kadalai Paruppu Sundal)

Craving for some healthy, protein rich and tasty snack. Sundal is a South Indian bean/legume based snack which is made out of steamed cooked legumes by adding very little oil and seasoned with spices, vegetables and coconut. Channa Dal, Kadalai Paruppu is a very good source of protein and has a very low glycemic index. It makes a perfect snack for both adults and kids who are looking for high protein, gluten free, tasty and diabetic friendly snack. Normally sundal is sauted with spices and garnished with grated coconut, but you can saute onion and add the cooked legume or add freshly chopped vegetables, grated mangoes, a cup of yougurt or add a dash of lime. The options are endless.



Preparation Time - Nil

Cooking Time - 30 Minutes

Serves - 2



Ingredients



Kadali Paruppu/Channa dal - 1 cup

Water

Salt - 1 Tsp or to taste

Asafoetida powder - a pinch

Curry powder - 1 Tbsp or more to taste

Grated Coconut - 3 Tbsp



Tempering



Coconut Oil - 2 Tsp

Mustard seeds - 1/2 Tsp

Green Chili - 1 optional

Curry leaves - few



Method



1) Pressure cook Channa Dal by covering the surface with enough water, salt and asafoetida for 2 whistles and switch off. (You can also presoak channa dal if desired, if presoaked directly cook in a vessel till tender).



 2) Drain the excess water and let this sit for few minutes in a colander till all the water is gone.



3) Heat a pan and add a tsp of oil. Once the oil is hot add mustard seeds. After the mustard seeds stop spluttering, add green chili and curry leaves.



4) To this add the cooked channa dal and curry powder and saute for few minutes gently without mashing them and the channa dal becomes totally dry.



5) Now add the grated coconut and saute for 2 minutes and switch off and serve immediately.

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Quick Whole Wheat Bread Sticks

Are you looking for an instant whole wheat bread stick to go with a soup. This is one of the best recipe i found. This recipe is so easy to make and takes very less time. You can bake a batch while making your soup and enjoy the warm bread sticks with some fresh healthy vegetable soup. Try this out and let me know how you liked it.



Preparation Time - 10 Minutes

Cooking Time - 15 Minutes

Serves - 4



Ingredients



Whole Wheat Flour - 1 Cup

Raw Wheat Germ - 1 Cup

Whole milk - 5 oz

Sunflower Oil - 1.5 oz

Honey - 1 Tbsp

Salt - 1/2 Tsp

Butter - 1 Tbsp

Sesame Seeds - 2 Tbsp



Method



1) Preheat oven to 350° F. Line a baking tray with parchment paper.



2) Mix and knead the flour, wheat germ, milk, oil, salt and honey until the mixture holds together well. On a floured surface roll the dough 1/4 to 1/2" thick (the thinner, the crisper the bread sticks will be). Cut into sticks about 4" long. Place on the prepared baking sheet.



3) Bake for about 15 minutes, or until golden brown. Brush with butter, and sprinkle sesame seeds, place back in the oven, and toast for few minutes.



4) Remove and serve warm with some hot soup.



Note - Check out the original recipe in Arrow Head Mills website.

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Egg Free, Gluten Free, Low Fat Banana Nut Muffin

If you are used to baked products using white – all purpose flour, transition to whole grain baking is a big step. If you are used to gluten based products, transition to gluten free is another mile stone. Yes the baked goods taste little different than the ones with gluten. But they don’t taste bad, and you still can enjoy all the goodness in a healthier way. But do not attempt to lick all these batters after filling the baking pans, because the gluten free batters don’t taste that well at all. Of course baking removes all that bitterness, the overwhelming smell of the bean flours and makes it really palatable. Try this and let me know, how it turned out for you.



 Preparation Time – 15 Minutes

Cooking Time – 15 Minutes

Makes – Around 15 Muffins



Ingredients



Ripe Banana – 7

Organic whole grain ground corn meal – 1 3/4 cup

Amaranth Flour – 1/3 cup

White Bean Flour – 1/3 cup

Coconut Flour – 1/3 cup

Organic Corn Starch – 2 Tbsp as a egg replacer

Xanthum Gum – 1 Tsp

Raw Sugar – 1/2 cup or more if you want it sweeter

Yogurt – 1/4 cup

Chopped Walnuts – 1 cup

Cinnamon – 1 Tsp

Vanilla extract – 1 Tsp

Water – 1 Cup

Salt – 1/4 tsp

Baking Powder – 1 1/2 Tsp

 Baking Soda – 1 Tsp

Apple Cider Vinegar – 1 Tbsp



Method



1) Puree the ripe banana in a food processor,do not mash. I know you will be tempted to mash, but the puree definitely gives a nice texture then a mashed one.



2) Combine all the flours, corn meal, amaranth flour, white bean flour, coconut flour, corn starch, xanthum gum, chopped walnuts, baking soda, baking powder.



3) Preheat an oven to 350 Degree Fahrenheit.



 4) In another bowl add all the wet ingredients banana puree, yogurt, raw sugar, cinnamon powder, vanilla extract, salt, vinegar and water.



5) Line a muffin pan with baking cups or grease it with a non stick spray.



6) To the dry ingredients add all the wet ingredients and combine thoroughly to get a smooth batter.



 7) Now pour the batter up to 3/4th of the muffin cup and then bake for 15 minutes, until a tooth pick inserted comes out clean.



8) Cool them in a wire rack and then enjoy.

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Kollu Sundal (Horse Gram Snack)

Sundal is a typical South Indian Snack which is made of legumes. The legumes are soaked, cooked and sauteed with spices and onions or spices and coconut. They not only taste great but are a guilt free, protein rich and very satisfying snack or meal i would say. This is good for people with diabetes, for growing children, people with celiac and for all who are looking for a high protein snack. Very simple and easy to make. Include a pressure cooker in your cooking gadgets and these kind of meals are very easy to make without any hassles
Try to include this in your daily meal to get a sense of fullness and this will also bring down your carb intake.

Preparation Time - 2 Minutes
Cooking Time - 30 Minutes
Serves - 4

Ingredients

Kollu(Horse Gram) - 1 Cup
Onion - 1
Coconut Oil - 2 Tsp
Mustard Seeds - 1/2 tsp
Curry powder - 1 Tsp
Salt - 1 Tsp + 1/4 tsp for onion or as per your taste
Curry leaves - 1 Tsp chopped
Asafoetida pinch(avoid this if you are sensitive to gluten)

Garnishing

Cilantro - 1 Tbsp for garnishing
Lemon juice - 1/4 Tsp or as per taste

Method

1) Soak the horse gram over night.

2) Rinse, drain add salt and enough water to cover just the surface and pressure cook for three whistles.

3) Drain the excess water, heat a pan add coconut oil, asafoetida, mustard seeds.

4) Once the mustard seeds stop spluttering, add the curry leaves, onions, salt and saute till the onions become translucent.

5) Now add the cooked kollu(horse gram) and saute for 5 minutes till the kollu becomes little dry and now add the curry powder saute for a minute and switch off.

6) Garnish with lemon juice and cilantro and enjoy.

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Low fat Cottage Cheese(Paneer) Balls

Paneer is the most common South Asian Cheese. It is an unaged, acid-set,

non-melting farmer cheese made by curdling heated milk with lemon juice.

The texture of paneer is similar to farmer cheese. It is suitable for vegetarians

as no Rennet is used in making this cheese. Paneer is a very good source of

Calcium, B-vitamins, Vitamin D, Vitamin A and protein.

Paneer balls are sure tasty snacks and normally are deep fried and in most of

the recipes potato is used for binding. Because i am a carb watcher i opted

for this low carb recipe by using two slices of multi whole grain bread and

powdered chia and used Appam Pan for cooking instead of deep frying.

Even with all these substitutes they did taste great.

Preparation Time – 10 Minutes

Cooking Time – 20 Minutes

Serves – 4

Ingredients

Grated Paneer – 1 cup

Whole (Multi) Grain Bread – 2 slices

Onion – 1 chopped finely

Ginger garlic paste – 1/2 tsp

Garam Masala – 1 tsp

Red Chili powder – 1 tsp

Turmeric Powder – 1/2 tsp

Salt – 1 Tsp

Powdered Chia – 1 Tbsp

Oil – 1 Tbsp

Water

Method

1) In a bowl combine grated paneer, chopped onion, turmeric powder, garam masala

powder, red chili powder, ginger garlic paste and powdered chia.

2) Soak the bread slices in little bit of water for a second and

immediately take them out and squeeze out the water.

3) Add these squeezed out bread pieces to paneer mixture and then add salt to this

and combine thoroughly and roll them into even round balls.

4) Heat an Appam pan in medium heat and add a few drops of oil in each of the groove

and then place the balls in each of the groove.

5) Cover and cook till one side turns golden in color .

5) Flip over and leave till the other side is well cooked, remove from appam pan.

6) Serve with ketchup your choice as a quick guilt free snack.

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