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Showing posts with label wholegrains. Show all posts
Showing posts with label wholegrains. Show all posts

Wednesday, June 18, 2014

Daliya-Green Moong Khichidi

Doing a healthy twist on a classic recipe is always tough as the USP of the latter has to be kept intact. Muga Khichudi is a popular recipe during fasting days (in Odisha). A medley of fragrant rice, whole green moong, a hint of sugar, fresh coconut and spices, it is a combo of health and taste.

But since I am on a daliya (read High Fiber) eating spree these days, I could not resist replacing the rice with the former. Also, reduced the coconut (read High Cholesterol) content to keep it still healthy. It turned out to be good and both me and my son enjoyed having it for lunch. Read on for the recipe -

Preparation Time - 30-35 mins

Ingredients -

1/2 cup daliya/cracked wheat
1/2 cup green moong dal (whole)
1 cup mixed veggies (carrot/potato/french beans/cauliflower/chopped into small pieces)
a pinch of turmeric
1-2 dry red chilis
1 green chili
1 tsp fennel seeds
1/4 tsp cumin seeds
1 cinnamon stick
1-2 green cardamoms
1 bay leaf
1 tsp sugar (avoid for diabetics)
1 1/2 tsp ghee
1 tsp oil
1-2 tsp grated coconut
a dash of freshly cracked pepper
salt to taste

Cooking - Soak the green moong dal for 2-3 hours.

Heat half of the ghee and oil in a pressure cooker. Add the daliya and roast till it changes to slightly red color. Add the moong dal to the same cooker along with 3 cups water, salt and turmeric.

Close the lid. Cook for 4-5 whistles. Keep aside for steam to escape.

Add the veggies and green chili to the same cooker and mix in. Close lid and cook for another whistle. Keep aside for steam to escape.

Heat the remaining ghee/oil in a tempering pan. Add the broken red chili, fennel seeds and cumin seeds. Once they start to crackle, add the remaining spices. Fry for 10 seconds and then pour over the contents of the pressure cooker. Also add the pepper, sugar and grated coconut. Mix all ingredients nicely.

Check for the salt and also adjust the khichidi consistency. ( Add some hot water and simmer for 2-3 minutes if it is too thick. Do not worry if it seems to be very watery as it thickens considerably on cooling.)

Note - If you are making it for your kids, go easy on the spice content (green chili/red chili/pepper) and use just one among the three. I would suggest going for pepper especially during the monsoon/winter seasons.

Friday, November 1, 2013

How to make Ragi flour from germinated grains ?

Ragi or Finger millet is a very nutritious whole grain. However if it is germinated before consumption, the nutrition contents increases manifold. Soaking the grains overnight and then allowing it to stand in a warm place with sufficient ventilation is no big task and even a novice can manage it.

I have detailed out the process for germinating Ragi grains at home and turning it into a vitamin and enzyme rich flour. Read on to get the steps right:

1. Wash and soak the Ragi grains overnight.

2. Drain all the water and spread the Ragi on a thin cloth put over a colander or any other vessel which allows excess water to escape.

3. Keep it in a warn place for 10-15 hours. Sprouts will show up.

4. Spread the germinated grains on a plate and allow to dry in the shade or diffused sunlight.

5. Once all the moisture evaporates, transfer the grains to a food processor. Grind it for a few seconds at a time while allowing sufficient standby time. The processor ( and the flour in turn) should not heat up as it destroys the vitamins and enzymes in the Ragi flour. ( If you have access to a flour mill, get it done there.)

6. Store the flour in a airtight container and use within 1 week. Refrigerate and use within 1 month.

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