16 Bean Dosa - High Protein breakfast

Food - a simple concept most of the time, or at least it should be. But it seems like everytime I turn around, there are changes in scientific research that either vilify a particular food or glorify it to such an extreme that prices then are necessarily through the proverbial roof!
As a person trying my best to feed my family healthy meals, I have found that exercising moderation in all aspects is the golden key to solving this food puzzle. In an effort to reduce the over consumption of  polished white rice, I am always on the lookout for recipes that utilize other grains / lentils and beans. My niece had remarked once that she used a combination of beans in her dosa batter and had achieved good results. The light bulb went off the next time I was pondering over the weekend breakfast.
I had some 16 bean mix that I had purchased from the bulk bins of my local Natural Food market.
(As an aside, if you have access to any grocery store that has bulk bins - Sprouts Farmers Market, Whole Foods, Winco, do check out their bulk bins. They have an amazing variety of items that you can try and incorporate into a healthy eating routine.)
I soaked a cup and a half of the 16 bean mix overnight. The next morning, I drained the beans and ground them up in my blender with an inch of fresh ginger, a couple of green chillies and a handful of fresh cilantro. I added a sufficient quantity of water to ensure that the blender ran smoothly and to get a free flowing batter. I also added half acup of semolina and a teaspoon of salt.
You could also add half a cup of rice flour instead to ensure that the batter spreads evenly and has a crispy texture.
This batter does not need any fermentation time. I let it sit for about 15 minutes while I did some other chores. 
 

I served the dosas along with coconut chutney and the family indulged in a rice free, protein rich breakfast that didnt take too much effort to put on the table.

Ingredients: 
1.5 C of mixed beans and lentils (Either store bought or mix it yourself)
1 inch fresh ginger
2 -3 green chillies (depending on taste)
1/2 C finely chopped cilantro
1/2 C finely chopped onion (optional)
1/2 C semolina or rice flour
1 tsp salt or to taste

Method:
1. Soak the beans overnight. This will ensure that the beans are soft enough for grinding. If you do not have a high powered blender, then make sure you grind in batches and rest the blender in between to prevent an overload.
2. Drain the beans and discard the soaking water, Blend the beans in batches, if required along with the ginger, chillies and cilantro.
3. Remove the mixture into a pot / vessel. Add the semolina or rice flour and adjust to a pouring consistency by adding sufficient water. Add the salt.
4. Add the onions if using and mix well.
5. Heat a pan well and then make dosas by pouring a ladle of the batter and spreading it out on the pan with the back of the ladle in a circular motion.
6. Cover the dosa to ensure that it gets cooked well. Drizzle a little oil around the edges of the dosa.
7. Flip the dosa and cook it on the other side for a while.
8. Serve hot with accompaniment of your choice.

Notes:
As with any other dosa / pancake, make the first one slightly thick. Subsequent dosas can be spread thinly. Make sure the pan is sufficiently hot before you start making the dosas.
I prefer to eat dosas while they are piping hot. These will still taste good when cold, but eat them while they are hot if possible!
 

Heart Healthy Bulgur Wheat Upma

The month of February is generally anticipated for Valentine's Day ! Heart themed products abound everywhere. Love is in the air and the candy, flower and greeting card industry turns a brisk profit, I am sure !
It might however be a less known fact that February is also Heart Health Month. So its actually time to pay attention to our hearts , literally !!
Here are a few tips to keep that beloved organ healthy - :

1. If you are at risk for heart disease ( heredity, life style, etc) , make sure you know your numbers. Check your blood pressure, BMI, cholesterol levels and weight. Having a base line makes it easier to chart your strategies for a healthier heart and hence a healthier life.
2. Eat omega-3 rich walnuts everyday. These nuts help in decreasing the inflammation of the arteries around the heart. Obviously, having bowlfuls of nuts, however healthy, is not the route to go. Moderation is key. Experts suggest that 5 - 6 walnuts will help ensure that your heart functions longer and better. The fats in the nuts will also make you feel fuller faster, so that overeating is less likely ! 
3. Give yourself a break from stress. Stress is all encompassing and ever present ! Whatever job you might have, whichever walk of life you may belong to, you will have some amount of stress. What matters is how you deal with it. Allow yourself some time to relax - cultivate hobbies, exercise, listen to music, anything that relaxes you. You will doing your heart a world of good ! 
4. Pay attention to what you eat. Your diet is the most important way to regulate your health. In the current age, we all have a wealth of information at our fingertips. Research about all the different foods that are good for you and try different recipes with them. You never know - you might find several new favorites :-)
5. Include strength training to your routine ( I am going to go out on a limb and assume that you will have a workout routine ;-) ) Weight training reduces fat and increases muscle mass. This will also improve your aerobic capacity.

Do consult your physician if you have concerns about your health. You can come up with a perfect plan suited to your needs and preferences when you work with your primary health care provider.

Source: WebMD

With these tips in mind, I would like to share a recipe with heart healthy whole grains.
I have used broken wheat, also known as Bulgar wheat to make this Indian breakfast dish, that is traditionally made with semolina.



Ingredients:
1 C broken wheat / bulgur wheat / daliya
1 tsp oil of choice
1 tsp mustard seeds
1 tsp jeera seeds
2 Tbps raw peanuts / cashews
1 - 2 green chiles
1/2 medium onion, finely chopped
1 tsp grated ginger
1/2 C mixed frozen veggies (carrots / green beans/ bell peppers / peas)
1 tsp salt
1 tsp paprika powder
1 tsp coriander jeera powder (optional)

For garnish : 
2 Tbsp grated coconut
2 Tbsp chopped cilantro

Method:
1.Dry roast the broken wheat over a medium flame for a few minutes.
2. In a thick bottomed pan, heat the oil over medium flame. Add mustard seeds, jeera seeds and the nuts (if using). When the mustard seeds start spluttering, add ginger and green chiles and saute for a few seconds before adding the chopped onion.
3.Saute the onion until translucent. Then add all the spice powders and mix well.
4. You could choose to omit the spice powders for a less savory dish
5. Add the veggies, mix well and then pour in 2 cups of water.
6. Stir in the salt. When the water starts boiling, add the roasted broken wheat.
7. Cover the pan and cook over medium high heat for about 15 minutes.
8. Check periodically and add more water if required. The end result should be chewy , but not mushy.
9. Garnish with shredded coconut and/or chopped cilantro.
10. Serve with fruit for a heart breakfast or brunch!


I am sending this dish off to Sugar Free Sunday over at FlipCookBook.
How will you keep your heart healthy this year ?

Pohe / Seasoned Flattened Rice Snack

I come from a family of breakfast eaters...we always eat breakfast, no matter what time we wake up !! Traditionally though, the breakfasts that my mom prepared for us were usually savoury. It was only after I came to the US that I found out that people here preferred their breakfasts on the sweet side !
The recipe that I have today is one that we often had in the mornings before we went off to school. It is simple, quick to prepare and quite delicious ! Maharashtrians call it 'kanda Pohe' and in Kannada, it is called
'Oggarisida avalakki' . What it is , is a simple preparation of seasoned flattened rice, garnished with fresh coconut and cilantro leaves.



Ingredients:
1 C flattened rice (pohe, avalakki)
1 tbsp canola oil (or oil of choice)
1 tsp urad dal
1 tsp chana dal
1 tsp mustard seeds
2 tbsp peanuts
1 -2 green chiles
1/2 C finely chopped onion
1/4 C finely diced potatoes or green peas (optional)
1/4 tsp sugar
1 tsp salt (or to taste)
2 tbsp fresh shredded coconut
2 tbsp chopped cilantro leaves
juice of half a lemon

Method:
1. Soak the flattened rice in plenty of water for a couple of minutes and then drain completely and set aside.
2. Add the salt and the sugar to the flattened rice, mix well.
3. Heat the oil in a pan. Add the urad dal, chana dal, peanuts and the mustard. When the dals brown slightly and the mustard seeds start spluttering, add the green chiles and the onion.
4. Saute for a few minutes on medium heat. The onion should retain a slight crunch.
5. Add the turmeric to the onion mixture and mix well.
6. If using potatoes or peas, add them to the pan now and cook until the veggies are tender.
7. Pour the lemon juice and mix.
8. Add the flattened rice and mix thoroughly. Be gentle, though, you dont want the avalakki flakes to get crushed !
9. Sprinkle the coconut and the cilantro on top and serve hot !

Enjoy a plateful of this simple dish as breakfast or as snack with a hot cup of coffee , tea or beverage of your choice  !

Side Notes :
1. I have had this dish where the cook used so much oil that there was a layer on the bottom of the plate..Although this might increase the flavor and give a crunchy fried mouth feel, it is neither healthy nor necessary to use so much. Just use your judgement and make the dish a healthy one!
2. You can buy flattened rice in big packs in Indian grocery stores. There are two types - thick and thin...This recipe needs the thick variety...the thin avalakki will not be able to stand up to the soaking.
3. Try flattened rice made out of brown rice, if available in your store.