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.

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Naan Pizza

Naan Pizza recipes have been around for a while & I’m joining the bandwagon. If only I had known how easy this meal would be. I had dinner on the table in under 30 minutes, and it was really delicious!

Naan Pizza

I’m all for convenience and used store bought naan but you make it from scratch if you like. (You can try this Naan recipe here with over 1500 reviews!!) As for toppings, our pizzas show ground turkey but you can use any protein of your choice – tandoori / rotisserie chicken, shrimp, paneer, tofu or even just veggies like mushrooms, broccoli, tomatoes, onions, etc. The recipe below is more of a guide and can be customized as you like.

My kids preferred a plain base, but you can start by spreading a spoon of pizza sauce, green chutney, etc before topping with meat, veggies and cheese.

Serve a fresh salad with Cilantro-Lime Dressing to make an easy and tasty summer meal. Click here for recipe.

Cilantro Lime Dressing

Naan Pizza

For meat / paneer topping:

  • 1 lb ground meat OR drained & crumbled paneer or tofu
  • 3 tbsp onion powder (or 1 medium onion, chopped)
  • 1 tsp garlic powder (or 1 tsp garlic paste)
  • 1 tsp ginger powder (or 1 tsp ginger paste)
  • 1/2 tsp cinnamon powder
  • 1/2 tsp cloves powder
  • 1/2 tsp turmeric
  • 1 tsp coriander (dhania) powder
  • 1 tsp red chilli powder (or to taste)
  • salt
  • lemon juice
  • 2 tbsp oil

1) Heat oil in a wide pan on medium flame.

2) Add all the spice powders and quickly stir for a few seconds, allowing it to get frothy or ‘bloom’ (If using fresh onion, ginger & garlic – add them to the oil first and saute till just starting to brown. Then add the spice powders.)

3) Add the ground protein and mix well with the spices. Continue cooking on medium-high heat, stirring frequently to break up lumps and ensure even cooking.

4) Cook about 10 minutes and adjust salt. Top with lemon juice. Remove from heat and set aside.

For the pizza:

  • 1 cup shredded mozzarella cheese (if you can lay hands on AMUL cheese at the Indian store, definitely use it.)
  • 4 fresh / frozen naans of your choice (I used frozen garlic naan from Trader Joe’s)
  • 1 small red onion – finely sliced (optional)
  • green chili and mint / cilantro chutney (optional)
  • few sprigs of cilantro – finely chopped (optional)

1) Preheat the oven to 400*F

2) Lay naans on a baking sheet and top with 1 tsp of sauce or chutney of choice.

3) Spread a 1/4 of the topping mixture on the naan and spread evenly. Top with sliced onions if desired.

4) Now top with 1/4 cup cheese and place in the oven for about 3-4 minutes till cheese is melted.

5) If you want a crunchy crust (delicious!), remove the pizza from the baking sheet and gently slide directly onto the oven rack; cook for another 2-3 minutes.

6) Carefully slide onto serving plate and top with fresh chopped cilantro before serving.

(My son enjoyed it with a drizzle of Maggi Hot & Sweet sauce.)

[Gas Grill Method: preheat grill on high for 10 minutes. Lightly brush each naan with oil and grill for about 30 seconds per side. Remove to a plate and reduce grill heat to medium-low. Top naan with your choice of ingredients and grill covered for another 5-6 minutes till cheese is melted.)

Murder & Masala Dosas

Apologies to all my blog readers for not posting a recipe this week. My parents, grandma and aunt are visiting from India and most of my extended family lives within an hour from home, making spontaneous family meals & sleep-overs a frequent occurrence. This means constant grocery shopping, cooking, cleaning, eating, gossip & laughs over many cups of tea. Add to the mix two whole days spent trying to get passports renewed, and some end-of-school activities for a child leaving elementary school and another graduating high-school (sniff!! sob!!) – my short-lived resolve to be more organized and prepared flew out the window without a whimper! Our 23rd anniversary and my husband’s birthday is this weekend – YAY!!!. I’ve experimented with a raw Cashew & Raspberry Cake for the occasion and will share the recipe next week if it is a hit (heck, I might share it even if it is a miss – it looks so pretty!!). In the meantime, I’m sharing some weekend reading if you are interested.  Enjoy your weekend folks.

The article is about P. Rajagopal, the founder of Saravana Bhavan – the famous South-Indian vegetarian chain restaurant. . Very interesting read.

MURDER & MASALA DOSAS

http://www.nytimes.com/2014/05/11/magazine/masala-dosa-to-die-for.html

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Cold Sesame Noodles in Spicy Peanut Sauce

Cold Sesame Noodles in Peanut Sauce

Warm weather meals and entertaining call for easy, make-ahead dishes that are light and tasty. I came across this recipe on the holidaykitchen.tv YouTube channel and made a few changes to suit our tastes. It is a good alternative to regular pasta salad as it doesn’t have any mayonnaise.

PS: Did you know that noodles are symbolic of longevity in China? It is considered inauspicious to cut a strand, and is traditionally served in as long a piece (strand?) as possible, especially on New Year’s Day.

Cold Sesame Noodles in Spicy Peanut Sauce

Cold Sesame Noodles in Peanut Sauce

(Serves 3-4)

  • 2 scallions / green onions
  • 1 clove garlic (grated)
  • 1 tsp grated ginger
  • 2 Tbsp soy sauce
  • 1 Tbsp sesame oil (strongly recommend using this as it gives a fantastic flavor, but feel free to substitute)
  • 1 Tbsp peanut oil
  • 1 tbsp red-wine vinegar
  • 1/3 cup creamy peanut butter
  • 1/3 cup toasted sesame seeds
  • 1 tsp sugar
  • 1 tsp (or to taste) red chilli flakes
  • Hot sauce (Sriracha / chilli-garlic sauce) to taste
  • 1/3 cup water
  • 6-8 oz of dry long pasta (spaghetti / angel hair / chinese noodles)
  • 1 cup broccoli florets (lightly salted & steamed & drained well) – optional
  • 1/2 cup shredded carrots – optional
  • 1/2 cup shredded chicken / steamed shrimp (optional)
  • 1/3 cup peeled, seeded & finely chopped cucumber – optional
  • cilantro, crushed roasted peanut, toasted sesame seeds for topping

1) Cook the noodles according to package directions. Rinse in cold water and drain completely. Allow to cool completely.

2) Add all ingredients to a small blender jar and process till smooth & creamy.

3) Toss with cold noodles, broccoli & carrots, and chicken/shrimp (if using) and set aside for an hour or two for all the flavors to meld.

4) Divide into serving bowls and top with chopped cucumber, crushed peanuts, a sprinkle of toasted sesame seeds & cilantro.

Eggless French Toast

With Mother’s Day around the corner, I thought I should share some breakfast-in-bed ideas that dad and the kids can whip up easily. This recipe is a change from the usual pancakes /PBJ / store bought muffins, etc. They can be made either savory or sweet, and are vegetarian. The basic recipe idea comes from both my grandmother & Show Me The Curry, and I have adapted it to suit our tastes.

Eggless French Toast

Eggless Savory French Toast

  • 1/2 cup besan (chickpea flour)
  • 1 Tbsp rice flour
  • 1/8 tsp baking soda
  • 2 Tbsp fine sooji (if all you have is regular sooji, give it a quick whir in the blender)
  • 2 Tbsp yogurt
  • 1/2 tsp cumin powder
  • 1/2 tsp green chilli (finely minced) OR chilli powder
  • 1 Tbsp cilantro (finely chopped)
  • 1/4 tsp ginger paste (optional)
  • 1/2 – 3/4 tsp salt (to taste)
  • 1/2 cup water
  • 4-5 slices of day-old sandwich bread

Eggless French Toast

[Here’s my grandma making french toast 🙂 ]

1) Sift together besan, rice flour & baking soda into a flat-bottomed wide dish.

2) Add all the other ingredients (except bread) and stir well till no lumps are left. (Add a teaspoon or two of extra water only if absolutely necessary to make the paste smoother.)

3) Place your griddle / shallow frying pan on medium heat to preheat.

4) Soak each slice of bread in the besan mixture for a few seconds on each side.

5) Lightly grease the griddle and cook the bread on medium-low flame, flipping over as each side is crispy and golden. Add a few drops of oil around the bread as it cooks on each side to keep it from getting dry.

Alternately, add a teaspoon of butter on the griddle and cook the bread in it – it’s delicious!!

6) Repeat till all slices are done and serve with ketchup / hot & sweet sauce.

Eggless Sweet French Toast

  • 1/2 cup besan (chickpea flour)
  • 1 Tbsp rice flour
  • 1/8 tsp baking soda
  • 2 Tbsp fine sooji (if all you have is regular sooji, give it a quick whir in the blender)
  • 2 Tbsp yogurt
  • 1 1/2 Tbsp sugar
  • 1 tsp vanilla / cinnamon powder / orange zest

1) Follow the same cooking method as above.

2) Serve the toast topped with maple syrup, fruit slices, or jam.

Serve MOM these French Toast slices with Blueberry Yogurt Parfait (click here for recipe) and hot tea or coffee.

Blueberry Yogurt Parfait

Blueberry Yogurt Parfait

 

For regular French Toast recipe, click here.

Read my Mother’s Day post from 2014 for instructions on how to make a Cupcake Bouquet.

These French Toast slices will keep well for lunch boxes too – just add a side of veggies and fruit for a complete meal.

Eggless French Toast

 

Blueberry-Yogurt Parfait

Blueberry Yogurt Parfait

As you all know, breakfast is the most important meal of the day! Most of you have also probably come across multiple sources that state that starting your day with a healthy & nutritious protein-rich breakfast is the key to feeling energetic, controlling appetite, reducing snacking, and staying slim. Protein-rich breakfasts have shown to regulate blood sugars and reduce late afternoon cravings for sugary and unhealthy snacks, and I can personally vouch for it. But if you are like me, meat in the morning is not appealing and eggs are not an option due to allergies. Greek yogurt to the rescue!! With around 200 calories & over 20 gms of protein per cup, greek yogurt is an easy, tasty and portable breakfast or snack item.

Blueberry Yogurt Parfait

The Blueberry-Yogurt Parfait is so simple to make and can be assembled ahead of time. Just top with granola before eating. Use the fruit of your choice and customize quantities to suit your needs. If Greek yogurt is not available, you can use hung yogurt (recipe below). Make a few of these in resealable containers and store in the refrigerator for a quick grab-and-go snack or breakfast. My husband & kids love it too!

Blueberry-Yogurt Parfaits

  • 1 cup greek yogurt (plain or flavored) – [use hung yogurt if greek yogurt is not available – recipe below]
  • 1 cup fruit of choice (berries, banana, mango, peach, etc.)
  • sweetener of choice (honey, sugar, agave, etc) – optional
  •  1/2 cup granola (Click here for stove-top granola recipe.)

1) Take 2 resealable containers and layer each with 1/4 cup greek yogurt on the bottom.

2) If using sweetener, drizzle a teaspoon on the yogurt.

3) Top with 1/4 cup fruit.

4) Repeat yogurt, sweetener, fruit.

5) Just before eating, top with granola. Stir and enjoy. (Click here for stove-top granola recipe.)

 

To Make 1 cup Hung Yogurt

 1) Line a strainer/small colander with a large clean piece of muslin cloth and place the strainer over a deep bowl.

2) Pour 2 cups of regular yogurt onto the muslin cloth.

3) Bring the ends of the muslin together and make into a bundle.

4) Hang the bundle from the faucet / knob with a dish to catch the whey dripping.

5) Leave undisturbed for 3-4 hours till all the water is out. Creamy hung yogurt is ready.

6) Flavor with sweetener if needed and stir well.

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.