No Bake Multigrain Power Bar

 Do you love Granola Bars/Energy Bar and often buy them in the store? If you do, then try out this recipe once.  I doubt if you will ever go for the store bought one's again. This bar is very easy to make and tastes so good. Without any additives or preservatives, a good option for after school snack along with a glass of raw milk instead of store bought cookies or bars.



I saw this recipe in the Livingwell Magazine, but slightly modified it based on my taste. The original recipe calls for chopped nuts, dried fruits etc but after the bar is chilled and then cut, the addition of nuts makes it difficult to get bars with even size/shape. So I reduced the amount of dry fruits & nuts in the second photo and instead replaced with grated coconut & finely chopped nuts. This is a very versatile and forgiving recipe, so let loose your creativity and you can come up numerous combinations.



Even though this recipe has all nutritious ingredients, if you are on a diabetic diet or on a no sugar diet this will not work for you. Raw Sugar, Honey all these things even though they are natural contribute to sugar spikes, so it is better to stick on with Stevia or Xylitol to avoid sugar highs.



Preparation Time - 10 Minutes

Cooking Time - 5 Minutes

Serves - Makes around 10 to 12 bars based on the size you cut



Ingredients



Old Fashioned rolled Oats - 1 cup



Kashi Unsweetened Organic 7 grain puffs - 1 Cup



Creamy Almond Butter - 1/2 Cup



Raw Honey - 1/4 Cup



Raw Sugar - 1/4 Cup



Coconut Oil - 1 Tbsp



Chia seeds - 1 Tbsp



Sesame Seeds - 1 Tbsp



Salt - pinch



Mixed Nuts/Dried Fruits - 3/4 Cup(Chop the nuts & fruits finely or I added grated coconut & finely chopped nuts)



Vanilla extract - 1/2 Tsp



Preparation



1. Toast the Oats, nuts, sesame seeds, chia seeds and last the coconut till slightly browned.



2. To the toasted nuts, oats, seeds, coconut, add the dried fruit if using, 7 grain puffs etc and keep it aside.



3.Combine almond butter, sugar, honey, vanilla, coconut oil and salt in a small saucepan. Heat over medium-low, stirring frequently, until the mixture bubbles lightly, 2 to 5 minutes.



4.Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain. Transfer to the greased flat pan. Lightly grease your hands and press the mixture down firmly to make an even layer (wait until the mixture cools slightly if necessary). Refrigerate until firm, around 60 minutes; cut into  bars.







Event Participation



1) This goes straight to Champa's - Kid's Delight Restaurant recreation an event started by Srivalli.

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Ragi(Finger Millet), Green Mung, Black Chick Pea Cutlet

A grain free, gluten free,  a super diet for people with diabetes, carb & weight watchers, easily digestible can be given for kids and even infants. Apart from all these very filling,  tastes very good, very versatile and very inexpensive. Can any food fall on these categories? Ragi or Finger Millet is the one that would fit all these description. This seed used as a grain is extremely nutritious one. Instead of just Ragi, I have combined Green Mung Flour and Black Chick Pea flour to make this as a well balanced dish with complex carbohydrate and protein. I make this often either by adding chopped raw onions and green chili or by combining mixed vegetables. The simple cutlet just with onion and green chili tastes absolutely great when compared to the latter.



Preparation Time - 10 Minutes

Cooking Time - 30 Minutes

Serves - 4



Ingredients



Ragi Flour - 12 oz ( 1 + 1/2 Cup)

Green Mung Flour - 4 oz (1/2 Cup)

Kala Chana Flour - 4 oz (1/2 Cup)

Salt -1 Tsp or to taste

Coconut Oil - 2 Tbsp

Water - 30 oz (1 1/2 times the flour)



Chopped Raw onions  - 1 Cup

Chopped Green Chilies - 2 or to taste

Chopped Ginger - 1 inch piece



or



Combination of finely chopped and sauteed vegetables with salt -1 Cup(Carrots, Bell Peppers, Beets, Onions etc)



Method



1) Combine the Ragi flour, kala channa, green mung flour and keep it aside.



2) Heat a wide mouthed pan with water and once it starts boiling, add the salt and the combined flours.



3) Simmer and keep stirring thoroughly  till you a form a thick dough.



4) Set this aside to cool down, once the dough is cool enough to handle with hand, add the chopped onions, green chili, ginger pieces or the sauteed vegetables.



5) Grease your hands and combine the vegetables to make a well formed dough. You should be able to make a ball out of the dough and flatten it with your palm. If the dough is too thick and dry add little bit more of warm water.



6) Heat an Iron griddle and make patties out of this dough and cook on both sides by adding little bit of coconut oil and serve hot with some Onion Pickle.

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Sugar free Shrikhand (Yummy, Creamy Yogurt Cheese Dessert)

Craving for some dessert, try this nutritious shrikhand!! Shrikhand is an Indian Sweet Dish made with strained yogurt and by mixing it with sugar, saffron, cardamom and nuts.  Instead of the sugar, I have replaced it with Xylitol and you can absolutely not tell much difference in the taste of Xylitol on dairy based desserts. Xylitol is a sugar alcohol sweetener used as naturally occurring sugar substitute. For people with diabetes stop using all artificial sweeteners and try substituting with Xylitol or stevia which doesn't have any side effects. In fact Xylitol doesn't cause any cavities like normal sugar and is safe for kids too.



It normally takes several hours for straining the yogurt and to get a thick yogurt cheese. So I substituted Greek Yogurt. Do not directly add all these ingredients to the Greek yogurt, because it is still yogurt with some water left out and we don't need thick yogurt for making Shrikhand but need yogurt cheese



Preparation Time -30 Minutes

Cooking Time - None

Serves - 2

Ingredients



Greek Yogurt - 2 Cups (16 oz)



Xylitol - 1/4 Cup or more based on taste



Saffron - Few Strands



Warm Milk - 1 Tablespoon



Sliced toasted nuts- 1 Tbsp



Cardamom powder - 1/4 Tsp



Method



1) Place the yogurt in a cheese cloth and squeeze out the excess water from the yogurt.( Make sure you don't squeeze out the yogurt and only the water).



2) Place this cloth in strainer with a bowl underneath and set this aside for 30 minutes to drain any more excess water.



3) Soak the saffron strands in warm milk and set this aside.



4) Now take the yogurt from the cheese cloth and wrap it in paper towel and place a flat bottomed heavy weight object for 5-10 minutes. The excess water any left out will be absorbed by the paper towel. Repeat the process with another 4 to 5 towels and voila you will have the thick, creamy yogurt.



5) Now add the saffron soaked  milk, xylitol, cardamom powder and the chopped nuts.



6) Chill it before serving and garnish with more nuts or chopped fruits before serving.

Event Participation



1) Sending this Shrikhand to the Holi Aayi Re an event by Show and Tell.

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Lemon Quinoa(Quinoa Lemon Pulihora)



Quinoa is a highly nutritious food from South America. Quinoa is rich in protein conten, complete protein as it contains all the essential amino acids, especially lysine, which is required by the body to grow and repair tissues. Apart from Protein it is also a good source of  iron, calcium, copper, potassium and magnesium. If you are looking for a grain free as well as gluten free diet, Quinoa is a boon for you. The high protein content and low carb content will make this a best fit for people with diabetes, childhood asthma,  migraines and vegetarians aiming for a high protein diet.

 The seed of quinoa has a coating of saponin that imparts it a bitter taste and is quite toxic. It needs to be soaked for minimum 30 minutes and rinsed under cold running water to remove this coating. Very easy to cook and so good for you. This can be easily substituted for any rice dish instead of rice

Preparation Time - Nil

Cooking Time - 25 Minutes

Serves - 2

Ingredients

Cooked Quinoa - 2 cups

Red or Green Chillies - 4 (more if you want it spicy)

Roasted Peanuts - 1/4 cup

Coconut Oil - 1 Tbsp

Sesame Oil - 1 Tbsp

Channa Dal - 1 Tbsp (Soak this in water for 20-30 minutes)

Chopped curry leaves - 4 tsp

Mustard Seeds - 1/2 tsp

Asafoetida powder - 1/4 tsp

Salt - 1 tsp or to taste

Turmeric Powder - 1 Tsp

Lemon Juice - 1 Tbsp or to taste



Method



1) Heat coconut oil, add mustard seeds and once it stops spluttering add asafoetida powder, drained channa dal, chillies, curry leaves. Saute for a minute till the channa dal slightly browns.



2) Now add the turmeric powder and sautee for a few seconds and switch off the stove.



3) To this add the lemon juice and salt.



4) To the cooled Quinoa add a tbsp of Sesame Oil and toss it and then add it to the lemon juice mixture and combine well.



5) Now add the roasted peanuts  and serve with raita.



Note - Soak Quinoa in water for atleast half an hour, rinse and drain. Add 2 measures of water to 1 measure of Quinoa and salt to taste and cook till it fluffs up. Remove quinoa and let it cool completely. Infact for this lemon quinoa if you have left over quinoa from the previous night, refrigerate it and then take it out nextday and warm it. The left over, refrigerated quinoa doesn't have a mushed texture, so it tastes much better than freshly cooked quinoa.







Event Participation



1) This goes straight to Twist the traditional an event hosted by My Innovative Kitchen.

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Eggless OatMeal & Whole Wheat Cranberry Cookies

If you are do include Wheat and Oats in your diet, you should definitely try this one. Absolutely tasty and you can't taste the whole wheat flour at all in this cookie. I came across this recipe in the Quaker Oats Container and made few modifications, like replacing the eggs with ener-g egg replacer and substituting Whole wheat flour instead of all purpose flour and also omitting the white chocolate chip cookies. With sweet and tart taste of cranberries and with the texture of Oats and the raw sugar, they taste just perfect. Do try this out and let me know how it turned out.



Gluten is a special type of protein that is commonly found in wheat, barley, rye, kamut, spelt and triticale. So if you are sensitive to gluten this recipe is not for you.





Preparation Time - 10 Minutes

Cooking Time - 15 Minutes

Serves





Ingredients



Butter - 2/3 Cup

Raw Sugar - 2/3 Cup

Ener-g Egg Replacer - (3 Tsp + 2 Tbsp Warm Water)

Old Fashioned Quaker Oats - 1 1/2 Cups

Whole Wheat Flour - 1 1/2 Cups

Baking Soda - 1 Tsp

Salt - 1/2 Tsp

Dried Cranberries (Sweetened with fruit juice) - 1/2 Cup



Method



1) Beat the Ener-g Egg replacer with the warm water till frothy.



2) Cream the butter and sugar and then add the ener-g and water mixture.



3) Combine the whole wheat flour, oats, baking soda, salt and dried cranberries.



4) Preheat oven to 350 degrees Fahrenheit and line a cookie tray with parchment paper.



5) Now add the dry ingredients to the wet mixture and combine with your hands to form a dough.



6)  Place small amount of dough(a small ball sized) in the parchment paper and  flatten them using your hand.



7) Leave enough space as the cookies will expand while baking and bake for 10-15 minutes till they are completely baked.



8) Cool in a wire rack and transfer to a airtight container. Keeps well at temperature for at least a week.



Notes - I left out the chocolate chips, so if you have sweet tooth, add more sugar instead of the sweetness of the chocolate chips. When you are adding more sugar, you might need to add little more of water to hold the dough, so add in small amounts and see. You can also add little bit of milk instead of water but the cookies will become very soft. If  you don't have ener-g egg replacer, replace it with corn starch and corn starch will give a very crunchy cookies.

Event Participation



1) This dish goes to Cooking with Wheat event hosted by Suma and started by Priya.

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Mung & Urad Dal Appam/Paniyaram(Pan fried vadai)

If you don't have the "Aebleskiver Pan" or the Danish Cake Pan same as Appam Pan please do get it. This is one of the most essential cook ware in my house. You can do lot of wonderful dishes using this cook ware. Paniyaram, Sambar Vadai(Appam), Thayir Vadai, Dahi Balle, Malai Kofta etc without deep frying. You can whip up any of these things very easily in few minutes and this appam is easy finger food and fits apt for kids lunch boxes. Nutritious, delicious and easy to make, what else is needed? If you are looking for this Appam pan, do a google search for "Aebleskiver Pan" and there are lot of sites that sell this including Amazon.



Now coming to this recipe, this Appam just uses Mung and Urad Dal and doesn't use any grain. So fits perfect for people looking for a high protein and low carb food. Because there is no deep frying involved, the taste and flavor of Urad Dal is little well pronouced. So If you dislike that increase the quantity of Mung Dal, but the Urad Dal gives a lot of fluffiness to the Appam and make it little softer. The Appam Photo on the top was made with 2/3 Cup of Mung and 1/3 Cup Urad and one in the bottom was made with both in equal proportions.



Preparation Time - 10 Minutes

Cooking Time - 20 Minutes

Serves  - Makes around 18 Appams



Ingredients



Mung Dal - 2/3 Cup (You can make this 1/2 Cup and Urad Dal 1/2 Cup too)

Urad Dal - 1/3 Cup

Green Chili - 2 or to taste

Salt - 1 Tsp or to taste

Ginger - 1 inch piece

Curry leaves few - optional

Asafoetida a small piece



Onion - 1 medium sized

Coconut Chopped into small fine pieces(Not Grated) -  1/4 Cup (If preparing for toddlers add grated coconut)



Method



1) Rinse and Soak Mung Dal and Urad Dal for at least an hour.



2) Drain the water and grind this into a fine batter after adding Green Chili, Salt, Ginger, Curry leaves, Asafoetida and little bit of water.



3) The batter should not be runny, but should be the same thickness of pancake batter.



4) Now add the chopped onions and coconut and mix thoroughly.



5) Heat the Appam pan on medium heat and pour a drop of oil in each one of the hole.



6) Once the pan is hot enough pour the batter, cover and cook little crispy on one side.



7) Now turn the appam and cook the other side. You can add little bit of more oil to get a brown color on the other side too.



8) Remove the appam, when both the sides are well cooked and serve with Coconut Chutney.

Event Participation

1) This goes straight to MLLA-33 an event hosted by Ammalu's kitchen started by Susan.

2) Sending this finger food to Toddler Breakfast Ideas by Soumya's Kitchen.

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Eggless Sugarless Vanilla Pudding

I hope you all had a great Valentine Day Celebration. Amidst all the Pink and Red Hearts celebration, I choose the white one to celebrate. The reason is the my Kids had their Valentine day class parties and come back home charged themselves with all the  carb and sugar. I just wanted to keep things at home simple, healthy and ofcourse yummy too. This Vanilla pudding is a very easy and healthy and tastes absolutely divine. Xylitol has a chilling effect on your tongue, so the pudding after it is set kind of tastes like Icecream. With just very few ingredients you can create this delicious dessert. Do try out and let me know, how you liked it.



Preparation Time - 5-10 Minutes

Cooking Time - 10 Minutes

Serves - 2 to 3 (Depending on the portion sizes and cups you choose,  I made this to 3 portions)





Ingredients



Milk - 1 Cup(8 oz - I buy unprocessed raw milk with cream on top, so if you are buying pastuerized, make this as 1/2 Cup Milk and 1/2 Cup cream)

Water - 1/4 Cup

Agar Agar powder - 3/4 Tsp

Xylitol - 2 Tbsp or per your taste

Vanilla extract - Few drops

Almond Flakes - handful for decoration.



Method



1) Soak the Agar Agar powder in 1/4 cup of water for few minutes.



2) Boil this water in medium heat till all the agar agar flakes dissolve, meanwhile warm the milk in medium heat by stirring in between so that there is no creamy layer formation on the top.



3) Add Xylitol and the dissolved agar agar flakes to this milk mixture and stir for 1-2 minutes till xylitol dissolves.



4) Now switch off the stove and add the vanilla extract and pour into desired cups.



5) Once this mixture is cooled down completely, cover the cups and refrigerate overnight.



6) Before serving, add a handful of almond flakes and enjoy.

Event Participation



1) This goes straight to Champa's - Kid's Delight Restaurant recreation an event started by Srivalli.

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Eggless Banana Black Bean Brownie

Banana Black Bean Brownie - Does it sound weird? But the taste doesn't. If you like moist, dense and fudge brownies and love the flavor of banana, then you should definitely try this out. The main star ingredient is Black Beans in this nutritious brownie. But you can barely taste it, but the flavor of banana is predominant. So if you love bananas, then instead of making banana bread next time with those ripe ones try this nutritious, protein rich brownie. The additions of walnuts give a nice crunch and the small amount of oats give this little bit texture. I used Xylitol for sweetening. Do you know Xylitol doesn't cause cavities like sugar. They taste best after atleast a day of refrigeration. If you try this out, let me know how you liked it.

Preparation Time - 10 Minutes

Cooking Time - 30 Minutes

Serves - Makes around 12 Brownies

Ingredients

Black Beans - 2 Cups(Soaked, Cooked, Rinsed and Drained)

Organic Ripe Bananas - 3(Medium sized)

Xylitol - 1/4 Cup

Unsweetened Cocoa powder - 1/4 Cup

Cinnamon - 1/2 Tsp

Vanilla extract - 1 Tsp

Instant Oats - 1/4 Cup

Oats Flour - 1/4 Cup

Walnuts chopped - 1/3 Cup



For Topping



100% Dark Chocolate(Unsweetened) - Few pieces

Milk - 2 Tbsp

Xylitol - 2 Tbsp or per taste.

Vanilla extract - few drops

Method



1) Preheat oven to 350F.



2) Combine all the ingredients except Oats, Oats Flour and Walnuts in a food processor blend until smooth. The beans should not be visible and the addition of bananas will give enough liquid to make a nice smooth batter.



3) Now add the Oats, Oats Flour and Walnuts and combine thoroughly.



4) Grease or line Parchment paper to 8x8" pan and pour the batter in the pan and bake for around 30 minutes till a tooth pick inserted in the center comes out clean.



5) Cool in a wire rack and slice after completely cooled.



6) Add chocolate, milk, vanilla extract and xylitol in a bowl and slightly warm it so that the chocolate melts and  once the chocolate is in spreadable consistency using a spoon spread it on top of the baked and cooled brownies.



7) Refrigerate the brownies at least for one day and enjoy. The flavor, taste of black beans becomes very much unnoticeable after a day.



Check here for the Original Recipe.



Notes - The consistency of the batter depends on the size of the bananas and ripeness. If the bananas are big, make it two instead of three. The batter should be thick and in case you find the batter is two runny add another 1/4 cup of Oats or Oat Flour.



Events



1) Sending this to Delicious Dessert Event.



2) Sending this to Best Western Desserts - Valentine's Special hosted by Priya Mahadevan.



3) Sending this to Cooking with Fruits Hosted by Smita of Taste Buds.



4) Sending this to MLLA-32 Hosted by Sandhya and an event started by Susan.

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Kovakkai Sadam(Tindora/Indian Ivy Gourd Brown Rice)

Kovakkai(Tindora) is a popular Asian Indian Vegetable and is widely used in Indian Cooking. It looks like a small cucumber with a crunchy taste and can be used to make stir fry, stuffed and baked, or pickled raw by adding spices. Tindora is widely recommended for people with diabetes in alternate medicine due to its low glycemic index and its possible role in regulating blood glucose.

I love Tindora and this rice is a nice variation in using Tindora than the regular curries or pickle. Tindora, Onion, Brown Rice, Peanuts and Spices, this combination not only tastes so good but is absolutely good for you too. Who said Healthy Food doesn't taste good?

Preparation Time - 15 Minutes

Cooking Time - 15 Minutes

Serves - 2

Ingredients

Cooked Brown Rice - 2 Cups

Tender Tindora - 1 lb

Big Onion - 1

Roasted Peanuts - 1/4 Cup

Salt - 1 1/2 Tsp or to taste

Coconut Oil - 2 Tsp

Turmeric powder - 1 Tsp

Mustard Seeds - 1/2 Tsp

Asafoetida - pinch

Curry Leaves - few

Lemon Juice - 1 Tsp or to taste

Chopped Cilantro - 1 Tbsp for garnishing

Spice Powder/Masala

Split Chick Peas (Kadalai Paruppu) - 1 Tbsp

Coriander Seeds - 2 Tbsp

Red Chili - 4 or to taste

Fennel Seeds - 1/4 Tsp

Grated Coconut - 2 Tbsp

Method

1) Heat a pan and dry roast split chick peas till they are slightly brown, then add the coriander seeds, red chili, fennel seeds. Once all the ingredients are thoroughly roasted, add the grated coconut and saute till slightly browned and then switch off the stove and let these cool for a few minutes and after that grind into a coarse to fine powder and keep it aside.

2) Heat a wide mouthed pan, add a tsp of oil. Once the oil is hot, add mustard seeds and once it stops spluttering, add asafoetida powder and curry leaves.

3) Add the chopped onion and once it is translucent, add the finely chopped Tindora, 1/2 Tsp salt, turmeric powder and cook till tender.

4) Once the tindora is cooked, add the brown rice, remaining oil, salt, the ground masala powder and saute for a minute.

5) Now switch off, add the roasted peanuts and lemon juice, chopped cilantro and serve with vegetable raita(pachidi/dip)

Event Participation

This goes to WWC- Wholesome Wholegrain Cooking - Brown Rice hosted by Siri an event started by Sanjeeta.

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Eggless Whole Wheat Chocolate Cake

If you go and google Vegan Chocolate Cake or Eggless Chocolate Cake, this is one of the most popular recipe you will run across in several sites. Looks like this whacky vegan chocolate cake recipe is around for years and is a definite  keeper. I just made a few changes to suit my preferences by substituting All purpose flour with Whole Wheat flour and refined sugar with raw sugar. Absolutely moist and delicious, the apple cide vinegar used in the cake is not reflected in the taste at all.

I have made this cake several times with whole wheat flour alone and whole wheat pastry flour alone. The regular whole wheat gives a very dense texture and the whole wheat pastry flour gives a crumbly texture, the combination of these two give a soft, moist and real nice texture. Also in the photo above, I made it using 1/4 Cup butter instead of Oil but it gives a slightly lighter color. This recipe works well only with Oil and not so good with butter. You can see the difference in color in the photo below made using Oil.

Preparation Time - 10 Minutes

Cooking Time - 15 to 30 Minutes(For Cupcakes around 15 or 9 Inch Cake 30 Minutes)

Serves - Makes around 12 Cupcakes or a 9 Inch Cake

Ingredients

White Whole Wheat Flour -1 Cup

Whole Wheat Pastry Flour - 1/2 Cup

Baking Soda - 1 Tsp

Salt - 1/4 Tsp

Unsweetened Cocoa Powder - 1/4 Cup

Vanilla Extract - 1 Tsp

Unflavoured Oil like Sunflower oil - 1/3 Cup

Raw sugar - 3/4 Cup

Warm water - 1 Cup

Apple Cide Vinegar - 1 Tbsp

Method

1) To the Warm water add the raw sugar and let this sit while we get ready with the other things. The raw sugar has a coarse texture, so it gives a rough and uneven surface on the top when baked as it is. So by dissolving it little bit the coarse surface can be avoided.

2) Preheat oven to 350 Degrees Fahrenhiet.

3) Sieve the White Whole Wheat Flour and Pastry flour, to this add salt and baking soda and make a well in the center.

3) To the water and sugar mixture, add the cocoa powder and combine to form a nice brown paste, to this add the oil and combine.

5) Add the wet ingredients to the dry ingredients and combine without over mixing. If you over mix, the gluten in the wheat hardens and you will get hard, dense cake. It is ok to have some lumps.

6) Line a baking pan with parchment paper or cup cake moulds with cup cake liner.

7) To the cake mix, add the apple cider vinegar and combine. You will see the batter is raising, pour the batter to the lined baking pan and bake till a tooth pick inserted comes out clean.

8) Cool completely on a wire rack.

Notes - The cake is not that sweet and is perfect with Icing. For icing on the top, I whipped some butter with maple syrup and Chia powder(egg substitute) for the cup cakes. The one below, I used some raw whipping cream with Xylitol and served.

Events



1) Sending this to Delicious Dessert Event.



2) Sending this to Best Western Desserts - Valentine's Special hosted by Priya Mahadevan.



3) Sending this to Food Palette Series - Brown.

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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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