Khaman Dhokla (Spicy Steamed Bengal Gram Flour Cake) & Green Chutney for ICC

Know what you Eat - Besan (Bengal gram flour) is very high in protein and very low in glycemic index. This bean from which this flour is made looks just like yellow split peas, but is quite different because it doesn't readily boil down to mush. It's more closely related to garbanzo beans, or chickpeas. The differences are that Bengal gram is younger, smaller, split, sweeter, and has a much lower glycemic index, in fact much lower than the Garbanzo(not the dark colored chick pea but the light one). This dish can be made with Black Chick Pea flour also which is even low on the GI and far superior protein, but will not be soft and spongy and will be darker in color. But tastes good.

This is our first participation in the ICC hosted by Srivalli. Dhokla can be made in different ways and we had earlier posted our version of Nylon Instant Khaman Dhokla some time back.
This recipe passed on by Srivalli requires the batter to be made and kept for an hour so you can take care of the chutney and other things during that time. I exactly followed her recipe except for using lime juice instead of citric acid, used regular eno packet and had to omit the cooking soda as i didn't have any and it came out very well. One more tip for making a good dhokla, if you are using a container to steam instead of pressure cooker or pan is to tie a cloth on the inside of the lid. So whatever water accumulates on the top doesn't drip into the dhokla and make it soggy.

Ingredients

For Batter

Bengal Gram flour / Besan - 1 1/2 cups
Yogurt- 1/2 cup (not very sour)
Water - 1/2 cup
Cooking Soda - 1/2 tsp

For seasoning to be mixed to the batter (to be added just before cooking)

Oil - 1 tbsp
Turmeric a pinch
G. Chili paste - 1 - 2 long (as per taste)S
ugar - 1 tsp
Citric acid - quarter tsp
Eno - 1 packet (green colour fruit lime) + sprinkle or dust few bits on the plate

For tempering

Sesame seeds
Mustard Seeds
Curry leaves
Grated coconut
Coriander leaves
Little water + Oil to be topped on dhoklas

Method

1) Mix first 1/2 cup yogurt with 1/2 cup water.
2) To this add the besan and mix well to get a lump less batter, the consistency should be of idli batter, more of dropping not pouring consistency.
3) Slowly add more water if needed else, add the soda.
4) Keep it aside to rise for 1 hour.
5) To the batter mix in the citric acid, oil, salt, sugar, green chili paste and turmeric powder.
6) Mix well. This has to be done just before pouring to the plate.
7) Meanwhile have the pan on stove, and let the water start boiling.
8) When the water reaches the rolling stage, you can mix the eno to the batter (Save little of eno for dusting on the plate), mix gently, you will see bubbles coming out.
9) Dust or sprinkle the plate with eno.
10) Then immediately pour the batter to the plate. Place the plate carefully inside the pressure pan and cover with lid.
11) After covering you will find steam coming out of the outlet, simmer and don't disturb for almost 5 -7 minutes.After 5 -7 minutes, remove the lid and proof it using toothpick or knife. If the knife comes out clean and does not have any batter sticking, then its done.
12) Cover back and let it remain on flame for 1 min and switch off the gas and allow it for 5 minutes.
13) In a bowl, mix 3 tsp of water along with a tsp of oil
14) Remove the plate from the pan, pour the water and oil mix over the top.
15) For seasoning, heat a pan with oil, add curry leaves, sesame seeds, mustard seeds and finely chopped green chilies.
16) When mustard starts popping, remove and pour over the dhokla.

Notes - The batter should be filled to only 1/2 as it will rise up.
After adding eno the batter should not rest.
If you want perfect shaped ones and not the crumbling, cut and handle gently
Dhokla can also be steamed in kadai filled with water and a plated titled over it.

Green chutney

G. chili - 4-5 no
Coconut - 4- 5 pieces
Coriander - bunch
Few mint leaves
Cumin seeds - 1/2 tsp
Lime -1 big
Salt to taste

Method

1) Take all the ingredients except coriander in a food processor.
2) Grind to a smooth paste.Then add the coriander and again grind.
3) Remove to a bowl, add the remaining lime and serve with Dhoklas.
4) Have this dhokla as a breakfast or as  a protein rich guilt free snack.

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Mixed Vegetable Uthappam(Savoury Lentil & Rice Pancake stuffed with Vegetables) & Cilantro(Kothamalli) Chutney

Know what you Eat - Uthappam is Savoury pancake like dish made out of rice and lentil batter stuffed with vegetables. It is a one pot meal with carb, protein and the goodness of vegetables and coconut. The lentil (Urad Dal) is a bean grown in Souther Asia and is black in color. This lentil is a very good source of cholesterol-lowering fiber and are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. This lentisl are also a good source of two B-vitamins, protein and iron with with virtually no fat. The dehusked lentil is used in this dish and will be available in any Asian Indian store. Brightly colored vegetables are rich sources of some of the best nutrients available. Vegetables are a powerful source of antioxidants. These antioxidants work together to effectively neutralize free radicals, which can travel through the body causing huge amounts of damage to cells. Free radicals are major players in the build up of cholesterol in the arteries that leads to atherosclerosis and heart disease, the nerve and blood vessel damage seen in diabetes.

Cilantro is a good source of Iron and magnesium and is rich in phytonutrients, flavonoids and active phenolic acid compounds, all of which are good for you. They also contain contain an antibacterial compound that may prove to be a safe, natural means of fighting Salmonella, a frequent and sometimes deadly cause of foodborne illness.

Uthappam is savoury lentil & rice South Indian pancake stuffed with vegetables.

Cooking Time - 20 mins
Preparation Time - 10 mins(Excluding the batter)

Ingredients for Uthappam

White Urad Dal(White Lentil) - 1 cup
Boiled Rice(Idli rice - This is not polished white rice and will be slightly brown in color) - 2 1/2 cups
Salt to taste

Batter - 1 1/2 cups
Finely Chopped vegetables packed - 1 cup(Onion, Red & Green Bell Pepper, Grated Carrot)
Chopped Cilantro - 2 tbsp
Chopped Coconut pieces - 2 tbsp(not grated coconut)
Grated Ginger - 2 tsp
Finely Chopped Green Chilli - 1 tsp(optional)
Oil - 6 tsp

Method

1) Rinse and drain Urad dal till you get a clear water. Now soak in enough water for 2-3 hours.
2) Rinse and drain Idli rice and soak in enough water for 6 hours.
3) Using a stone grinder/blender grind the urad dal adding the soaked water little by little till you get a smooth fluffy batter.
4) Now grind the rice into a fine paste adding water little by little.
5) Mix the Urad dal batter, Rice batter and Salt and mix them thoroughly.
6) Leave it over night for the batter to ferment nicely, on cold winter days switch on the oven light and leave the batter inside the oven overnight. The heat from the light will make the batter to ferment.
7) I use this batter for making Idli as well as Uthappam and this batter can be served for 3-4 people for 3-4 days.
8) Combine the chopped vegetables, cilantro, ginger, coconut and little bit of salt
9) For making Uthappam, heat a iron griddle once hot take a ladle of batter and on the top spread a handful of chopped mixed vegetables and pour a tsp of oil around the batter.
10) Cover it and cook for 2-3 mins in medium heat and once once side is well cooked and the batter on the top has changed color flip and now cook the other side without covering for a minute.
11) Once well cooked remove and serve with chutney of your choice.
12) I make different chutneys and the one in the photo is cilantro chutney and the recipe is as follows.

Cilantro (Kothamalli) Chutney

Ingredients

Cilantro - 1 bunch
Red chilli - 4 to 6 or to taste
Split Urad Dal - 2 tbsp
Asafoetida piece - small one(don't add lot of it, the food will be flavorful but will give a bitter taste)
Tamarind - Gooseberry sized ball
Mustard Seeds - 1/2 tsp
Oil - 1 tsp
Sal to taste

Method

1) Chop the roots of the cilantro, wash, rinse and remove the thick stalks.
2) Now chop the cilantro leaves and thin stalks and keep it aside.
3) Soak the tamarind in little bit of hot water (1 tbsp) and set it aside.
4) Heat oil add mustard seeds, once they stop spluttering add asafoetida piece, red chilli and urad dal and saute till the dal slightly browns.
5) Now in a blender grind the red chilli, asafoetida and tamarind.
6) Now add the chopped cilantro and grind for few minutes(may be around 2 mins).
7) Add the roasted mustard seeds and urad dal to the cilantro and quickly grind once again for few seconds.
8) Serve it with Uthappam and enjoy

Event Participation

1) This goes to Dosa Corner event hosted by Padma.

2) This dish goes to MLLA-13th helping guest hosted by Sunshinemom, event started by Susan.

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Finger Millet(Ragi), Black Chick Pea, Green Bean Dosai/Savoury Pancake

Know what you Eat -Finger millet(Ragi) is a very nutritious food with a complex carbohydrate profile and low glycemic index. It is especially valuable as it contains the amino acid methionine which is lacking on staples like polished rice or maize meal. Pearl millet is different from ragi, being light yellow in color. It is also good in nutrients but ragi is much superior than pearl millet. Green Mung bean, Black chick pea(Garbanzos) both very good source of protein. In addition to providing slow burning complex carbohydrates, garbanzos can increase your energy by helping to replenish your iron stores. Garbanzos are rich in iron and low in calories and virtually fat-free. Green bean is also a rich source fiber which enables one to lower the high cholesterol level in body system. The high fiber in green bean yields complex carbohydrate which improves digestion. Complex carb helps to stabilize blood sugar in our body by preventing rapid rise after meal. It keeps our energy at an even level. Frequent consumption of green bean is beneficial to diabetes and also for high cholesterol. Chia is very good source of omega-3.

From the time Our Doctor suggested to use these three combination of grain and beans Ragi, Black Chick Pea and Green Mung Bean extensively as they give a combination of complex carbohydrate and protein. I started preparing different dishes using these three flours and this is one of them.

Preparation Time - 10 mins

Cooking Time - 20 mins

Serves - 3 to 4

Ingredients

Ragi(Finger Millet) Flour - 1 cup

Black Chick Pea Flour - 1/2 cup

Green Mung Bean Flour - 1/2 cup

Powdered Chia - 2 tbsp

Chopped Onion - 1/2 cup

Shredded Cabbage + Carrot - 1/4 cup

Green chilli and ginger paste - 1/2 tsp

Chopped cilantro - 1/4 cup

Salt to taste

Water

Oil - 5 tsp

Method

1) Combine all three flours, add chopped onion, shredded cabbage, carrot, cilantro, chilli and ginger paste.

2) Now add the salt and powdered chia and add enough water to make a pancake like batter.

3) Heat a iron griddle, take a ladle full of the batter and spread into circular motion to make a perfect circle.

4) Add 1/2 tsp spoon of oil around the batter and once cooked thoroughly, flip and cook the other side adding little bit of oil.

5) Remove and serve with dip or chutney of your choice.

Event Participation

1) This goes to Dosa Corner event hosted by Padma.

2) This dish goes to MLLA-13th helping guest hosted by Sunshinemom, event started by Susan.

3) This heart healthy and budget friendly dish goes to Heart of the matter-budget friendly foods hosted by Michelle.

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Stuffed Eggplant Curry(With Coconut , Peanuts & Spices)

Know what you Eat - An eggplant, which is commonly referred to as a brinjal or an aubergine is a native to India. Eggplant's ample bioflavonoids may be beneficial in preventing strokes and hemorrhages. The fruit contains the phytochemical monoterpene, an antioxidant helpful in preventing heart disease and cancer. Eggplant may also prevent the oxidation of cells that leads to cancer growth. Eggplant is rich in dietary fiber and also contain Vitamin A, Vitamin C, Calcium, Magnesium, Potassium, and phosphorous. To boost the nutritional benefits, pair eggplant with other vegetables such as tomatoes, onions, and peppers. Peanuts are not true nuts but a member of a family of legumes related to peas, lentils, chickpeas and other beans. Peanuts are a very good source of monounsaturated fats, the type of fat that is emphasized in the heart-healthy diet.

My Mom makes this eggplant stuffed curry very frequently. But to make them you need to have little smaller sized eggplants and tender ones. She uses channa dal for the stuffing and when i was making this i ran out of them and was in no mood to drive for 5 miles to get this single grocery. So i substituted with peanuts and it tasted awesome.

Ingredients

Small sized eggplants - Around 20
Onion - 1 big
Grated Coconut - 1 cup
Coriander seeds - 3/4 cup
Peanuts - 3/4 cup
Red chillies - 6 to 8 or to your taste
Fennel seeds - 1 tsp
Cinnamon stick - 1
Oil - 3 tbsp
Cumin seeds - 1 tsp
Tamarind - Gooseberry sized ball
Water
Salt to taste

Method

1) Heat 1 tsp of oil add cinnamon sticks, fennel seeds, coriander seeds, peanuts, red chillies. Roast till you get a nice aroma from all the spices and all of the ingredients are slightly brown. Now add the grated coconut to the other spices and roast till it is slightly brown. Set this aside.
2) Heat 1 tsp of oil, add the chopped onion pieces and saute till the onions are translucent.
3) Soak the tamarind in little bit of warm water and set it aside.
4) Now wash and dry the eggplants. Slit them from the top till 3/4 of the length and on the bottom in the opposite direction once again slit till 3/4 of the length. Make sure not to slit the eggplant into two.
5) Grind all the roasted spices in step 1, 2, 3 into a coarse mixture along with salt to taste and keep this aside.
6) The eggplants you get here are not fresh and tender, if they are tender just stuff the spices in the eggplant. Heat 1 tbsp of oil add cumin seeds, once they stop spluttering add the stuffed eggplant and little bit of salt and cover and cook. Once the eggplant is cooked, add the remaining stuffing and mix thoroughly and switch off the stove. Serve the eggplant curry with rice or bread of your choice. If you don't get tender ones go to step 7.
7) Heat 1 tbsp of oil add the split eggplants and little bit of salt and saute till they are slightly tender and not completely cooked. Now remove from heat and let this cool.
8) Take the eggplant one by one and stuff the spices on both the ends and repeat till all the eggplants are stuffed.
9) Now heat the remaining oil, add the cumin seeds. Once they stop spluttering add the stuffed eggplants and the remaining stuffing and little bit of water. Cover and cook and once the eggplants are well cooked, increase the heat, remove the cover and let the water dry up. You will get a dry curry with stuffed eggplant and spices.
10) Serve it with rice or bread of your choice.

Event Participation

1) This dish goes to JFI-Peanuts guest hosted by Pavani of Cook's Hideout, event started by Indira.

2) This goes to Sanghi's FIL-Brinjal

3) This dish goes to MLLA-13th helping guest hosted by Sunshinemom, event started by Susan.

4) This dish goes to PJ's Lets Go Nuts- Coconut event.

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Whole(Multi) Grain Pizza

Know what you Eat - Whole wheat is good source of dietary fiber, Protein, Iron, B vitamins, Thiamin, Niacin, Magnesium, Phosphorus, Zinc. If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Pineapple is an excellent source of Manganese, vitamin C, B1, B6, copper, dietary fiber. Brightly colored bell peppers, whether green, red, orange or yellow, are rich sources of vitamin C and vitamin A (through its concentration of carotenoids such as beta-carotene), two very powerful antioxidants. Cheese is a good source of calcium.

Cooking Time - 20 mins
Preparation Time - 20 mins
Serves - 10 to 12 single serving pizza

Ingredients

Whole wheat flour - 3 cups
Quinoa - 1/2 cup
Oats - 1/2 cup
Gluten - 8 teaspoons
Raw sugar - 1 tablespoon
Yeast(dry for whole grain) - 5 tsp
Warm water - 2 cups
Salt - 3 tsp
Organic Pizza Sauce - 1 cup
Organic Rennetless Cheese(Mozzarella & Cheddar blend) - 6 oz
Red pepper flakes optional


Topping 1

Chopped Pineapple - 1 cup
Chopped Onion, red and green bell pepper - 1/2 cup
Chopped Jalapeno Peppers - 1 tbsp(Optional)




Topping 2

Chopped Onion, Red and Green bell pepper - 2 cups (Quickly saute the onion, red and green bell peppers and keep it aside)

Method

1) Dissolve sugar and yeast in warm water, let sit for about 7 minutes.
2) Roast Quinoa until you get a gentle aroma and let it cool for 10 minutes
3) Grind Oats in a food processor to a fine powder.
4) Grind Quinoa in a food processor to a fine powder
5) Add Oats and Quinoa to the Whole wheat flour and stir in salt and gluten.
6) Add the dissolved yeast and the rest of the water and knead for 5 minutes. Add a tsp of olive oil to the dough's surface and leave in a covered bowl for 45 minutes.
7) Punch down and add one more 1 tsp of Olive oil and knead thoroughly and leave it once again for 30 minutes. It will rise once again.
8) I normally do double rise as you get a softer texture, or you can go ahead after single rise itself.
9) Punch down the dough and roll out into a ball and flatten it, glaze the top with few drops of olive oil and place in a Oiled pan and let it bake for 5 minutes.
10) Remove the pizza and put the pizza sauce, cheese and the toppings and bake for 15 minutes.
11) Remove from the oven and serve it hot.

Note - You can prepare dough and refrigerate and make pizza for lunch in the morning or make pizza and freeze and put in Toaster Oven and broil for 10 minutes till the pizza is evenly hot and pack for lunch.

Event Participation

This goes to Whole grain eggless baking(Wheat) event hosted by Madhu.

This goes to CFK-Healthy Lunch Boxes guest hosted by Neha of Tasty Recipes, event started by Sharmi.

This goes to the Yeast spotting event hosted by Susan.

This dish goes to Original Recipes - Monthly Round up hosted by Lorie.

This Vibrant Pineapple Pizza goes to FIC - Express your mood hosted by Nithya Praveen and started by Sunshine Mom.

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Powerpacked Multigrain Porridge(Kanji)

Know what you Eat -Finger millet(Ragi) is a very nutritious food with a complex carbohydrate profile and low glycemic index. It is especially valuable as it contains the amino acid methionine which is lacking on staples like polished rice or maize meal. Mung bean, Black chick pea, Broken and roasted bengal gram are very good source of protein. Quinoa is a complete protein food with all the essential amino acids in them. Oats and barley are rich in fiber. Chia seeds are good source of omega 3. Almonds are good source of Vitamin E.



 Do you know even Kids experience stress? My elder one will be going to fourth grade from September. When he started preschool, before going to school he would refuse to have any breakfast. If we force him, he would throw up. I tried different things starting from pancake, waffle, toast, cereal, Idli and Dosa. He wasn't a fussy eater, but none of these things would work on a school day. I didn't feel quite comfortable sending him with a glass of milk and then the idea of giving this home made porridge stuck me. This porridge is made in lot of house holds in South India for years and even now. Many of you might me familiar with it , i just added few of the other grains to make it power packed. Now i give this porridge to my daughter every day for breakfast and i also have it some times to get some instant energy. To top it all, my Sister's younger one loved this porridge. She was visiting us with her kids for few weeks and i am posting this one especially for her as she wanted to make some for her toddler.





Ingredients



African Finger Millet (Ragi) - 4 cups

Whole green mung bean - 1/2 cup

Roasted bengal gram(Dalia) - 1/2 cup

Roasted Peanuts - 1/4 Cup

Quinoa - 1/2 cup

Sprouted Black Chick Pea - 1/2 cup

Almonds - 1/2 cup

 Chia seeds - 1/4 cup



 If going gluten free ignore the following two ingredients

Oats - 1/2 Cup

Barley - 1/4 Cup



  Method



 1) Rinse, drain and soak ragi grain over night in water. Then drain them and tie in a fine muslin cloth. Once ragi starts sprouting, remove from the muslin cloth and spread it out on cotton cloth to remove excess moisture. Sun or shade dry till they are dried. Now dry roast this sprouted ragi till you get a sweet aroma.



2) Do the same procedure for Green mung bean and black chick pea, leave them to sprout. Dry them and roast them till they are well roasted.



3) Dry roast Roasted bengal gram(Dalia), peanuts, Quinoa, Almonds, Chia seeds and (Oats & Barley).



4) Combine all the roasted grains and in a food processor grind them to fine powder and store in a airtight container.



5) I normally keep some outside and all the excess porridge powder in a freezer.



  To make the porridge



1) Take 2 tbsp of porridge powder and mix in 1/4 cup of water without any lumps, boil for 5-7 minutes till the porridge is completely cooked. Now add sugar or powdered jaggery and 3/4 cup of milk and mix thoroughly and enjoy.



2) If you don't want it sweet, add little bit of salt and some butter milk and enjoy.



3) To make a thick bowl of porridge add 4 tbsp of porridge powder and use 1/2 cup of water and cook it. Now add little bit of milk to the desired consistency.



 4) You can also add roasted cardamom seeds and saffron strands and grind along with porridge powder to get a nice aroma.



5) The variations you can make or endless with this one.



6) This is good even for people with diabetes because of the complex carbohydrate profile of ragi and the power packed protein content of the other grains. 

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Fruit Salad with Homemade Granola in Greek Yogurt

Know what you Eat - Fruits contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers. Yogurt promotes intestinal health, improves lactose intolerance, builds stronger bones, enhances immunity, lowers blood pressure, and may even have anticancer and weight-loss effects. Granola is packed with goodness of whole grains & nuts and is a good source of fiber, protein and omega-3.
We normally have a very strict diet pattern at our home, very balanced food with whole grains, pulses and vegetables. But had to attend few parties continously and were over whelmed with the food we ate. So on a Sunday after all the overeating on Friday and Saturday, we had couple of people for lunch and i made this sinless dessert. Everybody just loved it, it was tasty and healthy too. You can have this dish as dessert in small quantities or have a bowl ful as your breakfast, light lunch or dinner.

Cooking Time - 20 mins(If making homemade granola ) otherwise none
Preparation Time - 10 mins
Serves - 6

Homemade Granola

Old fashioned Oats - 1/2 cup
Grated Coconut - 1/4 cup
Chopped Almonds & Walnuts - 1/4 cup
Chopped Raisins & Dates - 1/4 cup
Chia Seeds - 1 tbsp
Wheat Germ - 1 tbsp
White sesame seeds - 1 tbsp
Canola or Sunflower Oil - 1 tbsp
Baked Sweetened Banana chips - 1 tbsp(optional)
Sunflower seeds - 1 tbsp(optional)
Honey - 1 tbsp
Water - 1 tbsp
Salt - 1/4 tsp
Cinnamon powder - 1/4 tsp

Method

1) Preheat oven to 350 degrees Fahrenheit.
2) Combine all of the above ingredients except the raisins, dates and baked sweetened banana chips and bake in baking tray covered with parchment paper.
3) Keep stirring the contents continously and bake till the Oats slightly brown and nuts turn crunchy.
4) Once baked add the chopped dates, nuts and sweetened banana chips.
For the fruit Salad

Ingredients

Organic Oikos Non fat plain yogurt - 16 0z(2 cups)
Apple, Orange, Mango - 1 each
Strawberries - 1/2 cup
Orange juice - 2 tbsp
Grated Orange rind - 1 tbsp
Honey - 1 tbsp(optional)
Granola about - 1 1/2 cups

Method

1) Chop Apple, Orange, Mango and strawberries into small pieces.
2) Add Orange juice, orange rind, honey to yogurt.
3) Now add the chopped fruits and granola to the yogurt and combine thoroughly.
4) Serve chilled and have this as a wholesome breakfast , dessert or a as a nutritious snack anytime of the day.


Event Participation

The granola goes to Low fat eggless baking event hosted by Madhu.

The fruit salad with granola goes to Food for 7 Stages of Life - Healthy Fast Food hosted by Radhika and Sudeshna.

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