Gluten-Free & High-Fiber Millet Upma

Millet Upma

Farmed thousands of years ago & revered in ancient texts, Millet is an ancient grain tracing it’s roots to the Far East. According to Bob’s Red Mill Natural Foods, ‘Unlike most other grains, this versatile, gluten free grain is alkaline, which makes it easy to digest and helps balance the body’s natural tendency towards acidity.’

  • Millet is also gluten free, protein rich & is an excellent source of dietary fiber.
  • It is anti-oxidant rich & provides a significant source of necessary minerals:
    • phosphorous
    • potassium
    • magnesium which reduce effects of migraines & heart attacks
    • Niacin (vit B3) which helps lower cholesterol & triglycerides
  • While comparable to semolina in calories & carb count, millet has a lower glycemic load meaning that its high fiber & low simple sugar composition produces lower blood sugar levels than rice.
  • Millet helps foster healthy gut bacteria, and the serotonin is calming to the mood.  (all info from www.Care2.com).

Millet looks like large quinoa, and is sometimes mistaken for it. This whole grain can be used as a healthier alternative to rice and can be cooked both savory or sweet. My friend Uma gave me this idea and given the health benefits and easy of preparation, it will definitely be a staple in my pantry.

Millet Upma

Gluten-Free & High-Fiber Millet Upma

(Makes about 6 cups; serves 4-5)

  • 2 cups hulled millet (not pearled)*****
  • 1/3 cup vegetable oil
  • 1 big onion (chopped fine)
  • 8-10 green chillies
  • 1 inch ginger (grated) [or] 1 1/2 Tbsp ginger paste
  • 1 medium tomato (chopped fine)
  • 1 medium potato (diced into small pieces)
  • 1 large carrot (diced)
  • 1/2 cup peas
  • 1 1/2 tsp salt (or to taste)
  • 1/2 tsp turmeric
  • 2 Tbsp lemon / lime juice
  • 1/4 cup chopped cilantro
  • 3 1/2 cups water
  1. Heat a large heavy bottom pan on medium flame, and add oil.
  2. When oil heats up, add the onions, chillies and the ginger and fry till the onions start to slightly brown, stirring frequently.
  3. Add tomatoes and saute till they are soft, about 2 minutes.
  4. Add the carrots, potatoes, peas, salt & turmeric and stir fry for 3-5 minutes on medium-high flame.
  5. Add the water and bring to a boil.
  6. Immediately add the millet, stir everything well and return to boil.
  7. Reduce flame, cover and allow to simmer for about 20 minutes on low flame. Do not lift lid midway to check.
  8. Remove from heat, stir and recover; allow the millet to sit for about 10 minutes.
  9. Add the lemon juice & cilantro and stir before serving.

EASY method: Season directly in a pressure cooker pan, roast the vegetables for only 2 minutes, add water and millet, and cover. Cook on medium flame for 2 whistles. Allow to rest for about 15 minutes before opening and adding cilantro & lime juice.

***** Hulled millet is still a whole grain which is ‘shelled’ / just the bran removed – a realistic way of humans being able to consume it. Pearled millet is more processed and polished to make cooking times lower.

Easy Mixed Vegetables & Greens Curry

Green Curry

This is a family friendly recipe that we’ve enjoyed for many years. Quick, easy & nutritious, it was given to me by my friend Akhila. We did some measuring of ingredients over lunch and some girl talk last week – it’s good to have girlfriends who’ll cook for you and let you vent all afternoon :). Thanks Akhila.

Green Curry

Easy Mixed Vegetables & Greens Curry

(Serves 4-5)

  • 2 medium onions (finely chopped)
  • 2 medium tomatoes (finely chopped)
  • 1 small cinnamon stick (broken)
  • 4-5 whole cloves
  • 1 tsp red chilli powder (or to taste)
  • 1 medium potato (washed and diced into small pieces)
  • 1/3 cup peas / lima beans
  • 3-4 firm small eggplants (chopped medium size) – You can use the long indian variety too, but it does get a little mushy
  • 4 cups chopped green beans (about large pea size pieces)
  • 1-2 cups fresh spinach leaves (washed, drained & roughly chopped)
  • 1 cup chopped dill
  • 1/2 – 3/4 cup water
  • salt to taste
  • 2 tbsp oil
  1. In a wide heavy bottom pan, heat oil over medium-high flame and add the cinnamon & cloves. Saute for a few seconds.
  2. Add onions and fry till just starting to brown.
  3. Add tomatoes and cook till soft – about 2-3 minutes.
  4. Add green beans and saute for 2 minutes.
  5. Add the potatoes & lima beans and saute for another 2 minutes.
  6. Add eggplant, chilli powder & salt and continue cooking for an additional 2 minutes.
  7. Mix in the spinach & dill, add water sparingly and cook covered till all the vegetables are done.
  8. Serve with rice or flatbread like naan / roti / chapatis.

Pressure Cooker Method

  1. Follow steps 1-3 as above.
  2. Add all the vegetables, salt & chilli powder and fry for 2-3 minutes.
  3. Add the spinach & dill, and 1/2 cup water and mix well.
  4. Cover pressure cooker lid and cook on medium for just 1 whistle.

Spicy Cilantro Lime Salad Dressing

Cilantro Lime Dressing

For someone who loves to drown their salad with ranch dressing and cannot stand vinaigrettes, finding a recipe for a thicker dressing that wasn’t too tart/sweet/unhealthy has been a challenge. Playing around with ingredients a few days ago, I finally made something that was fresh, packs a bite and is full of fresh healthy whole ingredients. Serve with Naan Pizzas (recipe here) for al fresco dining on summer nights.

Naan Pizza

Cilantro Lime Dressing

The dressing is really simple to make.

  • ! medium bunch cilantro (rinsed, drained & chopped)
  • 1 small garlic clove (washed & peeled)
  • tiny piece ginger (washed & peeled)
  • 1-2 green chillies (to taste)
  • 1 tsp cumin (jeera)
  • juice from 1 lime
  • 4 tbsp olive oil
  • salt to taste

Blend all ingredients in a small blender jar and adjust taste to liking, adding more oil by the tbsp if dressing is too thick.

The salad shown in the photo has arugula, red onion, tomato, cucumber, carrots & red pepper. Use any combination of veggies and protein – top with chickpeas, tofu, paneer, grilled chicken, red meat, etc.

Cilantro Lime Dressing

Green Beans & Red Pepper Medley

Green Beans & Red Pepper Medley Signing up for a fitness challenge at Gold’s Gym and having a trainer has meant that I have started to watch what I eat – grudgingly, but I’m doing it. I don’t believe in starving or depriving myself, or in any of the no carb/ high protein/ gluten free/ paleo/ etc diets – I guess I just don’t have the discipline for them. I’ve realized that our (my family’s) food philosophy should be to eat like our parents & grandparents – seasonal, whole foods, variety, primarily plant based, occasional indulgences without guilt, and moderation. While I still sneak a bite of the PBJ sandwich, and enjoy an occasional cupcake, I have definitely incorporated a fruit and atleast one vegetable as the main source of each meal. With conscious eating, I am more appreciative of colors, flavors and texture now than ever before. I made this Green Beans & Red Pepper Medley during one of the snow day holidays when I had to make do with what I had at home.

With warm weather picnics & barbecues in the horizon, this is a make-ahead healthy side that is great on the taste buds as it is on the eyes. Pair with grilled meat, veggie burgers or even as an unusual but always much welcome option for an appetizer. My teenager had to be shooed away from eating these straight from the pan!! The recipe here, again, is just a guide – feel free to adjust the seasoning & quantity to suit your tastes.

I use this simple seasoning for many of my vegetable sides – brussel sprouts, broccoli, asparagus, etc – and either pan roast or oven roast ( my preferred method). Just toss the raw cut veggies in olive oil, chilli flakes, minced garlic and salt. Transfer to a flat baking tray and bake at 425*F for 8-10 mins till they are cooked but still crunchy. My family never complains about eating their veggies this way.

NOTE: The recipe shows a lot of steps because I have explained in detail how to blanch the vegetables. This dish is very easy to put together.

Green Beans & Red Pepper Medley

Green Beans & Red Pepper Medley

(Serves 6-8)

  • 1/2 – 1 lb thin green beans (washed & drained) – {I use the Costco haricot vert or French green beans which are smaller and more tender than regular green string beans; if using regular beans, use the tenderest ones you can find}
  • 1/2 – 1 Tbsp finely minced garlic
  • 1/2 – 1 tsp crushed red chilli flakes
  • 1 large onion (finely sliced)
  • 1 large red pepper (seeded and sliced)
  • 1 Tbsp oil
  • salt to blanch the beans, plus extra to taste

1) Bring about 8-10 cups of water to boil in a large pan.

2) Meanwhile, add ice to another large bowl with water and set close to the stove.

3) When the water boils in the first pan on the stovetop, add about 1-2 tablespoon of salt and the beans (salt generously – this will keep the color of the beans vibrant, yet will not be absorbed heavily by the vegetables). Continue cooking  for another 3-4 minutes on high flame.

4) Taste test a bean to see if it is slightly tender and lightly salty. It should still be crunchy. At this point, quickly use a strainer or tongs to remove the beans and transfer immediately into the ice water.

Depending on the size of your pots and the amount of beans being used, you may have to work in small batches.

5) Let the beans cool completely in the ice water – this will stop the cooking process and retain the color. Touch after a few minutes to make sure they are no longer warm.

6) Drain completely – do not allow the beans to sit in the cold water for a long time or they will become soggy – and spread on a clean kitchen towel or paper towels to remove as much moisture as possible.

7) Heat the same large pot on medium-high flame, and add 1/2 – 1 tablespoon oil to it.

8) Add the garlic and saute few seconds till lightly golden. Toss in the chilli flakes and stir.

9) Now add the sliced onions and saute on medium-high flame till translucent.

10) Add the sliced red pepper and saute for about 2-3 minutes till slightly tender.

11) Add the drained green beans and salt to taste and saute on a high flame till all the vegetables are starting to slightly brown, but are still crisp and crunchy.

12) Remove to a platter and serve hot or at room temperature.

World’s Best Salsa

Homemade Salsa

Ok….I know I sound like a braggart using this title. But really!!! – this is truly the best salsa I have ever eaten!! (Notice all the exclamation marks.) I got this recipe from my friend Soumya, and no store bought version even comes close. My family loves their chip and 7-layer dip, and they always ask me to make a BIG batch of this yummy and easy salsa. The icing on the cake is that it keeps well in the refrigerator for a few days AND it freezes well too. What’s not to love about that?!?!

I have tried making this salsa with fresh or canned whole or canned crushed tomatoes. It just seems to taste better with canned diced tomatoes; stock up on a few cans from Costco and you whip up a batch in no time :).

Homemade Salsa

  • 1 (14.5 oz) can diced tomatoes – (do not drain)
  • 1/2 small red onion (medium chunks)
  • 2-3 jalapeno peppers (quartered)
  • 1/2 bunch cilantro
  • salt to taste
  • lime / lemon juice to taste
  • pinch of sugar

1) Add all the ingredients in a big food processor jar and pulse till it reaches desired consistency. I like my finely minced.

Sometimes, I mix hummus & this salsa together to make a spicy and creamy salad dressing – give it a try. For other related recipes, check out my post on Homemade Chipotle-Style Buffet & Tortilla Salad (Lots of Vegetarian Options)

Corn & Peppers Medley

Corn & Pepper Salad

Served with our Homemade Chipotle-Style Buffet and Tortilla Salad (Lots of Vegetarian Options). This is super easy to put together, and is so colorful on the table.

Corn & Peppers Medley

(Serves 10-12 as salad topper)

  • 1 Tbsp oil
  • 1 medium red onion (diced fine)
  • 1 red bell pepper (diced the same size as the corn kernels)
  • 1/2 medium green pepper (diced the same size as the corn kernels) – optional
  • 1-2 jalapeno peppers (diced fine)
  • 2 (15 oz) cans sweet corn (well drained) – [can use frozen corn – thawed & drain well]
  • salt to taste
  • Lemon / lime juice to taste

1) Heat a wide, flat-bottom pan on medium high. Add oil.

2) Saute the onions till just turning soft, about 1 minute.

3) Add jalapenos & peppers and saute for another minute.

4) Add corn & salt and saute for 2-3 minutes. Remove from heat and cool.

5) Adjust lime juice and salt to taste and serve.

An Indian Holiday Feast

Hope everybody had a great Thanksgiving break. It’s the start of the season of over-indulgence! Thanksgiving weekend was filled with good food, drinks, family, friends, shopping, gossip & spending time with three precious little nieces. While we have the traditional meal with all the accompaniments each year, I’ve never really been a fan of turkey. I had seen recipes for (east)Indian spiced turkey several times, and had also been meaning to try roasting a cornish hen for several years. I decided to try to meld both together and improvised along the way. The results were a delicious & colorful meal that worked for our taste buds :). And it was easy enough to make for a weeknight meal.

Tandoori Cornish Hen

The menu included:

For dessert, we had warm and sweet Gulab Jamoons 🙂

[Scroll down for recipes of items that are not hyperlinked.]

Tandoori Cornish Hen

Masala Corn

  • 1 cup corn kernels (cooked and drained) – I buy frozen roasted corn kernels from Trader Joe’s
  • 1 Tbsp butter
  • 1/2 tsp red chilli powder
  • 1 tsp chaat masala
  • salt to taste (use black salt / kala namak if available for a better flavor)
  • 1-2 tsp lemon juice
  • cilantro for garnish

Mix all ingredients well and serve. The measurements are just a guide – adjust as per your taste.

 Peas & Carrot Pulao

  • 1 cup basmati rice
  • 2 Tbsp oil
  • 1 tsp cumin seeds
  • 1 small onion – sliced
  • 1/2 tbsp ginger
  • 1/2 tsp green chilli paste (or 1 green chilli – slit)
  • 1/4 cup peas
  • 1/4 cup diced carrots
  • 1/2 tsp salt to taste

1) Heat oil in a medium pan and add the cumin seeds. Allow it to sizzle and pop for a few seconds.

2) Add the onion, ginger and green chilli. Saute on medium-high till translucent, stirring often.

3) Add the carrots and salt, and saute for 2 minutes.

4) Add the peas and cook for another 2 minutes.

5) Add the rice and saute for 1-2 minutes till it changes color.

6) Add 1 1/2 cups (one and a half) water and bring to boil.

7) As soon as the water comes to boil, stir once, reduce heat to LOW, and cook covered for about 12-15 minutes. Do not open the lid during this time. At end of cook time, open lid and gently fluff the rice with a spoon or fork. Check for doneness. Keep covered till ready to serve.

Raita

This recipe was given to me by my friend Sandhya’s mom and it is my most favorite raita recipe.

  • 1/2 medium grated cucumber
  • 1 cup greek yogurt / strained yogurt
  • 1 tsp cumin seeds
  • 1 small dry red chilli
  • 2 Tbsp grated coconut
  • salt to taste

1) Wash, peel & grate the cucumber and drain for a few minutes.

2) In a small blender bowl, add half the yogurt, cumin, chilli & coconut and blend till smooth.

3) Mix all ingredients together and salt to taste.

NOTE: If you use regular yogurt, squeeze out the water from the cucumber before mixing in.