Adai - Protein Dosa

Nutritional Info - Legumes are an excellent source of easily digestible protein, fiber, iron, folic acid, and other B vitamins. Legumes are rich in soluble fiber, which has been shown to help improve insulin resistance. Legumes contain low levels of sodium and high levels of potassium, calcium and magnesium - a combination that is associated with a reduced risk of heart disease. Folate, a mineral also found in abundance in legumes, is thought to reduce blood levels of homocysteine, a compound that can boost heart disease risk.



Adai is an authentic South Indian main dish made with a combination of rice and lentils. It can be had for breakfast, lunch or dinner.

Cooking Time : 20 min

Preparation Time : 10-20 min

Serves 4 to 6.







Ingredients



Thoor Dhal - 1/2 cup

Channa Dhal - 1/2 cup

Whole green moong - 1 cup

Brown Rice - 1 cup

Split Urad Dhal - handful

Green or Red chilly - 1 or to taste

Salt to taste

Ginger - 1 inch piece.

Curry leaves - handful

Asafoetida - 1 small piece.

Onion - 1 finely chopped.

Oil

Water





Method to make Adai



1) Rinse and soak the rice and dhal together for 2-3 hours.

2) Drain the water from the rice/dhal and add the ginger, curry leaves, green or red chilly, asafoetida and salt.

3) Use a blender and grind the above to little coarse mixture.

4) Add the chopped onions or you can use your own variation of grated cabbage, carrot, scallion etc to the batter.

5) Heat the iron griddle and pour a ladle full of the batter and make a round dosa, put a small hole(circle shape) in the center of the batter,

as it will evenly and quickly cook.

6) Pour a tsp of oil and once it is cooked on one side , turn and place the other side of the adai and remove it once cooked.

7) Serve it with avial, sambhar, chutney, milagai/Chutney powder.

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Barley-Oats-Quinoa-Ragi Dosai/Crepe

Good to Know - Millet is highly nutritious, non-glutinous, is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold or rainy seasons and climates. It is nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine,lecithin, and some vitamin E. It is particularly high in the minerals iron, magnesium, phosphorous, and potassium. The seeds are also rich in phytochemicals, including Phytic acid, which is believed to lower cholesterol, and Phytate, which is associated with reduced cancer risk.









Cooking Time : 20-30 mins

Preparation Time : 15-2o mins

Serves : 4 to 6



Ingredients



Oats - 1/2 Cup

Whole barley - 1/2 Cup

Quinoa - 1/2 Cup

Millet Flour – 1/2 Cup

Chia powder – 2 table spoon

Green Chilli - 1

Ginger - 1 inch Piece

Onion - 1

Water

Salt to taste.

Oil



Method of Preparation



1) Soak Oats, whole barley and Quinoa for 2 hours.

2) Wash and rinse thoroughly and grind them along with green chilli, ginger and salt.

3) Soaking and rinsing quinoa is very important or you will get a bitter taste from quinoa.

4) Add millet and chia powder and add water to get a slightly thin than pancake batter consistency.

5) Chop onion to fine pieces and add this and salt (if required) to the mixture.

6) You can also add chopped cilantro to this batter.

7) Now heat an iron griddle, take one big spoonful of batter and make it nice big pancake and pour 1 tsp of oil around it.

8) Once the side is well cooked turn the dosa and make sure the other side is cooked before removing it.

9) Serve this with sambhar, chutney or with mixing grated cucumber and mint with greek yogurt.

10) This dish is ideal for people who are looking for sugar free and low carb option.

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Quinoa Crepe/Dosa

Good to know - Quinoa (pronounced keen-wah) is not a grain; it is actually a seed and related to the spinach family. When cooked, quinoa is light, fluffy, slightly crunchy and subtly flavored. It actually cooks and tastes like a grain, making it an excellent replacement for grains that are difficult to digest or feed candida (a systemic fungal infection). Quinoa is a "supergrain" because it contains all 9 essential amino acids that are required by the body as building blocks for muscles.Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn.Quinoa acts as prebiotic that feeds the good bacteria in your intestines.


Cooking Time : 15-20 mins
Preparation Time : 15-20 mins
Serves - 4

Ingredients

Quinoa - 12 oz
Brown Rice - Handful.
Green Chilli - 1 or 2 to taste
Ginger - 1 inch piece
Tomato - 1 medium sized one.
Salt to taste
Onion - 1 chopped.
Oil

Method of Preparation

1) Soak Quinoa and brown rice overnight.
2) Drain water and grind it along with tomato, ginger, green chilli and salt. Do not add water when grinding, quinoa doesn't need lot of water. If needed add water to the batter after grinding. You can grind the batter and refrigerate and take it and use it when required too.
3) Add the chopped onions and mix the batter well, the batter consistency should be little thin than pancake consistency.
4) Heat an iron griddle and pour the batter and add a tsp of oil around it.
5) After one side is completely cooked, turn the dosai and let the other side also be cooked completely.
6) Serve with sambhar or chutney .

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