Ragi Urundai(Steamed Finger Millet Dumplings)

Do you know Ragi(Finger Millet) is the perfect food if you are looking for an alternate to Rice, Wheat, Corn etc as a staple. Easy to digest, gluten free, perfect for kids as well as adults. The best food for weight watchers, for people looking for low carb diet. The black chick pea (kala channa) and green mung bean are the best source of protein. A combination of all these three make the perfect breakfast along with some coconut chutney(coconut has fatty acids that provide both energy (nutrients) and raw material for antimicrobial fatty acids and monoglycerides (functional components)) and a glass of vegetable juice. Keeps you charged and full for hours.



Preparation Time - 5 Minutes

Cooking Time - 30 Minutes

Serves - 2



Ingredients

Ragi (Finger Millet) Flour - 12 oz

Whole Black Chick Pea Flour(Kala Channa Besan) - 4 oz

Whole Green  Gram Flour(Green Mung Flour) - 4 oz

Water - 2 1/2 cups (Around 2 times the flour)

Finely chopped coconut pieces - 2 Tbsp

Salt - 1 Tsp or more to taste



Tempering



Coconut Oil - 1 Tbsp

Mustard seeds - 1/2 tsp

Asafoetida powder - 1/4 tsp

Curry leaves - few

Green or Red Chili - 1 or more to taste



Method



1) Heat a pan and add coconut oil, once the oil is hot add mustard seeds. After the mustard seeds stop spluttering add the asafoetida powder, chili, curry leaves and then the water.

2) Combine all the three flours and keep them ready.

3) Once the water starts boiling add the salt and the coconut pieces. Quickly but little by little add the flour to this boiling water while combining using a heavy spoon without forming any lumps.

4) Keep combining and let this sit in the stove till all the water evaporates and then switch off the stove.

5) Now transfer the cooked dough to a wide plate and let this cool completely.

6) After the dough is completely cooled, grease your palm with oil and make small balls using the center of your palm.

7) Place these balls in a greased bowl and steam it covered for 15 Minutes.

8) Serve these balls hot with chutney and enjoy.



Notes - You can buy ragi, green mung, kala channa. Wash, rinse and drain and sprout it. Once sprouted sun dry and till they become crisp and get them ground in bulk. Normally ragi alone is made into dumplings in some of the southern parts of India. But these dumplings have to be eaten when it is steaming hot and with a side dish sambhar(spiced lentil stew). The addition of the bean flours, softens the whole thing and the steamed dumplings don't get hard and stays the same way even for hours.

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Eggless Whole Multi Grain Thumbprint Cookies

Thumb print cookies are not only feast to eyes but to the mouth too. When i saw this recipe in Eatingwell.com i wanted to try out immediately. I modified it slightly to suit my needs. Instead of using white flour this recipe uses Whole wheat, Oats, protein rich Almonds. The cookies are eggless, no white sugar, no butter and they are vegan. With not the usual ingredients in them, but they taste absolutely delectable. Do try out and let me know.



Preparation Time - 10 Minutes

Cooking Time - 15 Minutes

Makes around - 20 Cookies



Ingredients



1 cup whole almonds

1 1/2 cups whole-wheat pastry flour

1/2 cup oat flour

2 teaspoons baking powder

1/4 teaspoon salt

Sunflower Oil - 1/3 cup

Maple syrup - 3/4 Cup

1 teaspoon vanilla extract

Raspberry preserves - 1/3 Cup



Method



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

.

 2. Process almonds in a blender until finely ground. Transfer to a large bowl and add whole-wheat flour, oat flour, baking powder and salt. Whisk oil, maple syrup and vanilla extracts in a medium bowl. Add the wet ingredients to the dry ingredients; stir to combine. Use your hands to knead the dough together.



3. Form level tablespoonfuls of dough into balls and place on the prepared baking sheet about 2 inches apart. Gently flatten each ball into a disk, then make an indentation in the center using your thumb or a small spoon. Place 1/4 teaspoon preserves in each of the indentation.



4. Bake the cookies, one batch at a time, until golden around the edges, 15 to 17 minutes. Transfer to a wire rack to cool completely and store in a airtight container.



5. My cookies were good for atleast 5 days in room temperature and after that i didn't have any left to store longer.



Event Participation



Sending this to Priya's CWF-Oats an event started by Kiran

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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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Beets & Broccoli Curry

Do you know from where the bloody beets gets it color from? Betacyanin is the pigment that gives beetroot not only its color but also a powerful antioxidant properties. Beets are a very good source of calcium, iron, Vitamins A and C, folic acid, fiber, manganese, phosphorus and potassium. , magnesium, iron and vitamin B6. Broccoli has not only a very low glycemic index and also rich in vitamins K, C, and A, folic acid, dietary fiber, phosphorus, potassium, magnesium, and vitamins B6 and E. This curry is no doubt a nutrient rich combination but also tastes great. Goes as a great combination with Quinoa, Rice or Indian Flat Bread.



Preparation Time - 15 Minutes

Cooking Time - 25 Minutes

Serves - 4



Ingredients



Medium sized Beets - 4

Broccoli - 1 bunch

Onion - 1

Salt - 1 1/4 Tsp or to taste



Tempering

Red Chili - 2 or more to taste (the spicier the better it is but depends on individual taste)

Coconut Oil - 2 Tsp

Mustard seeds - 1/2 tsp

Split Urad Dal - 1 Tsp

 Asafoetida powder - a pinch

Curry leaves - few



Method



1) Wash and pressure cook the whole beets to 3 whistles in a pressure cooker.



 2) Once completely cooled, peel and chop into small pieces.



3) Wash, drain and cut the broccoli and chop the onion into pieces.



4) Heat a pan, add oil and once it is hot add the mustard seeds.



5) Once the mustard seeds stop spluttering, add the asafoetida powder, urad dal, red chili and after the urad dal slightly browns add the curry leaves and cut onion pieces.



6) Saute till the onion turns translucent and then add the chopped beet pieces and add 3/4 of the salt and saute for 10 minutes on medium heat till they become tender.



7) Now add the chopped broccoli pieces and the rest of the salt and stir fry on high heat for 5 minutes and then switch off.



8) Enjoy!!

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Home Made Cashew Butter

Do you buy pricey nut butters in the store, try this recipe and you will not only enjoy the fresh home made taste, but will find out how easy it is to make these nut butters at home. You can make cashew, almond, peanut butter, of course any kind of nut butter of your choice. Very few ingredients and few quick and easy steps and you have a bottle of protein packed power butter in few minutes, good to use for breakfast or for a high energy snack. I tried almond, cashew and peanut butter using this recipe and cashew butter is the winner of the three. While making nut butters, try to go for unflavored oil to for a better taste and flavor. You can add little bit of salt to make salted butter, add some honey and dark chocolate for sweeter version or just enjoy unsalted, unsweetened version. The choice is all yours.



Preparation Time - 5 Minutes

Cooking Time - 10 Minutes

Serves - 4 Ingredients



Unsalted Toasted Cashew(Peanuts, Almonds, Macadamia) - 1 Cup

Sunflower Oil - 2 Tbsp

 Salt - 1/4 tsp or to taste or  Honey - 1 Tsp or to taste.



Method



1) In a food processor run the cashew for a minute or two, until it is coarse and grainy.

 2) At this stage add the oil and salt or honey etc and run the blender for 1 to 2 minutes to get a smooth butter.

 3) Store in a dry glass jar and enjoy. When making peanut butter, add a Tsp of oil and try running the blender if required add more oil.

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