Multi Grains

A grain is considered whole when all three parts – bran, germ and endosperm – are present. Most people know that fruits and vegetables contain beneficial phytochemicals and antioxidants, but many do not realize that whole grains are often an even better source of these key nutrients. In fact, whole grains are a good source of B vitamins, Vitamin E, magnesium, iron and fiber, as well as other valuable antioxidants not found in some fruits and vegetables. Most of the antioxidants and vitamins are found in the germ and the bran of a grain. Whole grains have been shown to reduce the risk of heart disease by decreasing cholesterol levels, blood pressure, and blood coagulation. Whole grains have also been found to reduce the risks of many types of cancer. They may also help regulate blood glucose in people living with diabetes. Other studies have also shown that people who consume more whole grains consistently weigh less than those who consumed less whole grain products.

Multi Grain Pongadalu

 

Ingredients:

Boiled Rice-1 cup

Chana dal-1/2 cup

Urad dal-1/2 cup

Tuar dal-1/2 cup

Moong dal-1/2 cup

Soya beans-1/4 cup

Horse Gram-1/4 cup

Masoor dal-1/4 cup

Finger Millet-1/4 cup

Pearl Millet-1/4 cup

Wheat-1/4cup

Onions-2

Green chilli-4

Ginger-small piece

Black pepper-1 tsp

Cumin seeds-2 tsp

Oil-4 tbsp

Chopped Curry leaves-3 tbsp

Coriander leaves -2 tbsp

Salt to taste

Method of preparation:

• Take a bowl and add above mentioned grains to it.  Add water to the bowl and wash the ingredients.
• Fill the ingredients with water and soak them for 6 hours or preferably soak overnight.
• Grind the soaked ingredients in a wet grinder or mixer grinder to a smooth batter.
• The batter should be of Idly batter consistency. Transfer the batter to a bowl and add salt. Mix the batter well and place this bowl in a plate and partially cover it with a plate.
• Allow the batter to ferment. It may take 4 to 6 hours or use instantly also.
• The same dough is used for making gunta pongadalu or dosa
•  Peel the onions and chop them finely. 
• Crush black pepper to a coarse powder using mortar & pestle and keep it aside.
•  Wash and clean green chilies and ginger.
•  Grind green chilies, ginger and cumin seeds to a coarse paste.
•  Add onions, black pepper powder, above green chilli paste, chopped curry leave and coriander leaves to batter and mix well.
•  Heat cast –iron pan with slots (guntalu) add few drops of oil and heat it on a medium flame.
• Take a spoon full of dough and add it to the mould as shown above.
•   Once they turn golden brown on one side with a knife turn them to the other side.
•  Let them cook for a while and take them out into a plate.
• Serve them hot with peanuts chutney and sambar for breakfast or as an evening snack.

Finger Millet (Ragi) Upma

Ingredients:
 
Finger millet flour -1 cup
Rice flour – 2 tbsp
Soaked Moong dal – ½ cup
Water – 2 cups 
Green chilly – 2
Ginger slices – 2 tsp
Jeera- 1 tsp
Mustard seeds – 1 tsp
Urad dal – 1 tsp
Curry leaves – 4-5
Chana dal – 1 tsp
Coriander leaves – 2 tbsp 
Grated coconut - 2 tbsp
Ghee – 2 tbsp
Salt to taste
 
Method of preparation:

1. Pan fry both flours together without oil until get good smell. keep it aside.
2. Heat ghee in pan add mustard seeds. When the seeds start popping, add jeera,chana dal, green chilli slices, curry leaves and ginger slices saute for 2 min.
3. Add soaked Moong dal, saute for 2min.
4. Add 2 cups of water, when it comes to a rolling boil, add rice and ragi flour carefully. stir continuously to avoid lumps. Cover and cook on medium flame for 2 min.
5. Before serving, dribble ghee on Upma.
6. Yummy upma is ready to eat with chutney or sambar.
7. This is the best breakfast for any one especially for diabetic patients.

Ragi Noodles

Ingredients:

Ragi flour – 1½ cup
Rice flour – ½ cup
Water – 1½ cup
Oil – 2 tbsp
Salt to taste 

Method of preparation:

1. Boil the water, salt and oil in a pan. When it comes to a rolling boil add rice and ragi flour.
2. Combine the flour with the water by stirring it in and switch off the stove immediately.
3. Cover it with the lid and keep aside.
4. After 5 min. gently knead to form smooth dough. Meanwhile grease the idly plates. Fill the murrukku-press with dough and press them into the plates.
5. Steam for 7 to 10 minutes or until done.
6. You can serve them with little grated coconut, sugar and cardamom powder for the kids. This also goes very well with vegetable stew, kurma and tomato masala.
7. For different taste we can add tempering to above noodles and sprinkle roasted peanut powder.

Dahi Dal Balls

This is a south Indian recipe (Tamilnadu, Kerala, Karnataka). I got this recipe from television.  I like steam cooking that is why immediately I tried this. It was good taste. It is low calorie and high nutritious. This is good for everyone.

Ingredients:

For koftas
Tuar dal - 1/2 cup
Whole white urad - 1 tbsp
Green chillies - 2 or 3(adjust to taste)
Onion - 1 small, chopped very fine
Chopped corriander leaves - a few
Cumin seeds - 1/2 tsp
Salt - to taste

For the gravy
Sour thick curd - 2 cups (beaten lightly to break up lumps)
Turmeric powder - 1/2 tsp
Salt

Grind together:
Fresh grated coconut - 1/4 cup
Green chillies - 2 or 3
Coriander seeds - 1.5 tsp
Cumin seeds - 1/2 tsp
Tuar dal - 1 tbsp 

For tempering:
Oil - 1 tsp
Mustard seeds - 1/2 tsp
Red chillie - 1, broken
Methi seeds - 1/4 tsp
Curry leaves - a few

Method of preparation:

To make koftas:

1. Soak the dals together for an hour.
2.  Drain all the water. Add in all the other ingredients except onion and coriander.
3.  Grind to a coarse paste without adding any water.
4.  Mix in the chopped onions and coriander. Shape into lemon sized balls.
5.  Grease an idly plate and steam for 8-10 minutes.
6.  Set aside the balls to cool.

To make gravy:

1.  Soak all the ingredients listed under Grind together, except coconut in just enough water to cover for at least 30 minutes.
2.  Add coconut and grind to a smooth paste.
3.   Transfer this to a pan. Add 1/2 cup of water, salt, turmeric powder and let it boil for a few minutes.
4.  Add the whipped curd and boil some more. Just before removing from fire, add the steamed koftas and boil for a minute or two.
5.   Heat the tempering ingredients until the mustard seeds pop. Pour this over the gravy.
6. Serve it with rice or kichidi.

Finger Millet (Ragi) Dosa

   Ingredients:

     Finger Millet (Ragi) – 2 cups

                       Urad Dal or Split Black Gram – 1 cup

                       Fenugreek Seeds – 2 tbsp

     Salt – as per taste

  Method of preparation:

1. Soak urad dal  for1 hour and finger millet for 6 hours in water.
2. Wet grind finger millet (Ragi) and urad dal separately; grind urad dal smooth and fluffy; mix both batter, add salt, mix again and keep it for fermentation for 6 to 8 hours.
3. Like normal dosa batter, it ferments and rises well; we can see the small particles of ragi skin in the batter.
4. Now the batter is ready for making Dosa.
5. For dosa spread the batter in circle on dosa pan and dribble oil and roast it both sides. 
6. Serve the Dosa with chutney or sambar.

Health Benefits of Finger Millet (Ragi)

    Nutrient value of 100 grams of  Finger Millet

    Carbohydrate - 72.6
    Protein - 7.7
    Fiber - 3.6
    Fat - 1.3
    Calcium - 350 mg
    Iron - 3.9 mg
    Niacin - 1.1 mg
    Thiamin - 0.42 mg
    Riboflavin - 0.19 mg

• Because of its amazing health benefits, Pediatricians recommend Ragi food for infants till the age of 6 in many parts of India. It is also gluten free food.
• Ragi is rich in minerals like thiamine, calcium and iron.
• Ragi is also rich in carbohydrates, and low in fat, and hence helps in reducing obesity.
• Ragi is a boon for people suffering from diabetes.
• Ragi is a good laxative for people suffering from constipation.
• Ragi can be used as a substitute for people allergic to milk.
• Ragi is good for obese people because its digestion is slow and glucose is released very slowly into the blood.
• Eating roasted green ragi is a tonic for the people suffering from high blood pressure, liver diseases, heart weakness, asthma and lack of milk production in lactating women.
• Regular use of ragi protects from malnutrition, degenerative diseases and premature aging.

Cabbage Sambar

Ingredients:
 
Cabbage (chopped)-1 cup
Onions-2
Green chilli-2
Toor dal-1/2 cup
Tomato(chopped)-3 tbsp
Ginger garlic paste-1 tbsp
Coconut (grated)-4 tbsp
Tamarind paste -3 tbsp
Jaggery -2 tbsp
Jeera-1 tsp
Coriander seeds-2 tsp
Curry leaves-6-8
Sambar masala powder-2 tsp
Garam masala-1tsp
Turmeric-1/2 tsp
Asafoetida (hing)-1/4 tsp
Mustard seeds-1tsp
Methi seeds-1/2 tsp
Oil- 2 tbsp
Salt to taste
Coriander (chopped)-2 tbsp
 
Method of preparation:

1. Wash the dal thoroughly and add 4 teacups of water.
2. Pressure cooks the dal until soft. Blend the cooked dal in a mixer.
3. Cook the cabbage in pressure cooker for 2 whistles.
4. Soak the tamarind in a little water and keep aside for 30 minutes. Rub the tamarind by hand and strain,.Keep it aside.
5. Take grated coconut, jeera, coriander seeds, and green chilli in mixer grinder and grind them into fine paste. Keep it aside.
6. Heat oil in pan, add chopped onions sauté for 2 minutes and add ginger garlic paste sauté for 1 mint.
7. Add chopped tomato slices sauté for 2 minutes.
8. Add tamarind paste and jaggery mix well.
9. Add toor dal paste and boiled cabbage stir thoroughly.
10. Add above masala paste sauté for 2minutes. and add turmeric powder, hing, and mix well.
11. Add 1 cup of water, masala powder, sambar masala powder, and salt, stir well. Cover and cook on medium flame till bring to boil. Keep it aside.
12. For tempering Heat the oil and fry the mustard seeds and fenugreek seeds until they begin to crackle. Add the curry leaves and fry for 2 to 3 minutes.
13. Transfer above tempering in to main pan and garnish with coriander leaves.
14. Hot hot cabbage sambar ready to eat with plain rice or pongal.