Dahi Poha ( Curd And Flattened Rice Porridge Bowl ) – Nutritious Gluten Free Breakfast


I had no idea about Poha being probitotic till I read Sangeeta Khanna’s post on it. I knew of it’s other nutritive qualities as it has been a part of our daily meals since I was a baby.We make Poha in various ways.  Here is a link to one of the previous posts that will tell you more about the benefits of eating this gluten free, probiotic option as your meal. Raw Mango Poha  

Do look up the other sweet and savory recipes with poha on my blog where I have used both white and brown flattened rice.

I have used home cultured yogurt in this recipe. Both yogurt and flattened rice are light on our digestive system and thus good for the gut flora. This is a great replacement to the packed cereals, oats etc. You must have eaten overnight oats with nuts, seeds, dry fruits and fresh fruits, just replace the oats with soaked poha/chiwda and you’ll have a nutritious instant cold porridge.

Ingredients : 

Soaked flattened rice flakes / Poha / Chiwda

Chilled Home Cultured Curd (Preferred)

Mixed seeds/almonds

Dates/dried fig

Honey (Optional)

Pinch of salt

Steps : 

Rinse the poha in a colander under filtered water and leave for sometime so that all the water gets drained out.

Mix honey in curd and blend with spoon till smooth.

Add soaked poha to it and mix well. Add a pinch of salt and all the chopped nuts, fruits, seeds you desire.

I have used banana, dates, soaked and skinned almonds, soaked raisins in this version.

The cold porridge is ready to eat.

Here’s another version with Organic apples, almonds, soaked dried figs, soaked and roasted walnuts and soaked pumpkin seeds. I used the soaking water of the figs to sweeten the curd. No added sugar.

Try different toppings to break the monotony. You can turn it into a parfait or a smoothie too. Another wonderful option is to make it savory and season with mustard seeds and curry leaves. Recipe in the first link. 

 

 

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Power Packed Dry Fruit And Sattu (Roasted Chickpea Flour) Ladoo (No Cooking)


Easy, nutritious bite size gluten free ladoos that can be made in less than 15 minutes. There is no added sweetener and you can omit the ghee in case you want to make it totally guilt free. Though I must tell you that ghee or clarified butter is good for health if used in moderation.

I already have one more sattu laddoo recipe on my blog. Those are the plain ones. You can check them by clicking on the link. Chana Sattu Laddoo  This post also has the recipe to make sattu at home.

Sattu  is the cheapest source of protein you can get. You can make it from bhuna chana or roasted chickpeas that are easily available in the market. Once you grind them and make it into flour it doesn’t need any roasting or cooking for using in any of the dishes. It has low Glycemic Index and high fiber content and is one of the highest sources of vegetarian proteins that is easily digestible and also of calcium and magnesium. It provides iron too.

I have some recipes with sattu in my blog which you can explore later.  Read all about it in the post link posted above.

I have used popped amaranth in these laddoos. You can see another recipe here –

Popped amaranth dry fruit Laddoo  

Popped amaranth contains a whooping  9 gm of complete protein in one cup. Much more than the much touted quinoa.

Enjoy this as a post or pre-workout snack. Pack it in tiffin box for kids or eat whenever small hunger strikes.

Actually I wanted to make the dry fruit laddu minus these two ingredients and then I got greedy and added them too to make this a combo power ball of nutrition.

There are no strict measurements but still I will give you an approximate idea.

Ingredients :

Fresh homemade Chana Sattu – 100 gm

Pitted dates – 10

Dried figs – 6-8

Mixed nuts ( soaked, roasted and chopped fine) – 1/2 cup

Mixed seeds  ( soaked & roasted) – 4 tablespoon

Raisins – 10-15

Cardamom Powder – 1/4 tsp

Ghee (warmed) – 1 tbsp ( optional)

Steps :

Gather all the ingredients in one place.

For just the dry fruit laddoo,  blend dates and figs coarsely in a mixer then remove it in a plate. Pulse the chopped dry fruits, raisins, seeds coarsely. ( if you chop very fine then omit this step)

In a large bowl mix the date and fig mixture with the chopped nuts and seeds mixture. Rub in with your fingers so that both the mixtures get properly incorporated. Now make small bite size balls and store in an airtight container. If you heat the dates/figs then the shelf life is more.

To make the ladoo / laddu with sattu :

Coarsely pulse the chopped dates and figs in a blender.

In a large bowl take sattu, add the dates/figs mixture and the finely chopped or coarsely ground nuts/seeds mixture, popped amaranth and warm ghee ( if using).

Now rub in with your fingers so that the the entire mixture resembles a crumble. Keep mixing with fingers  till it starts looking like a dough.

Now, make bite size balls or ladoos with it.

Store in an airtight container.

Note –  It is totally up to you to soak the seeds or nuts. I soaked them for 6 hours and then let them dry overnight. Roasted them very lightly before mixing for ladoo. I didn’t soak the dates and figs.

Moisture will reduce the shelf life so you take a call on this. If the dates / figs are very dry you can microwave them in a safe dish for a minute or two.

The sweetness of the ladoos will depend on the amount and quality of dates/figs you have used. Once the mixture is ready and you find it less sweet for your taste then add a little honey. I prefer to keep it low in sweetness.

I used almonds, pistachio, cashew, pumpkin seeds, sunflower seeds, organic popped amaranth seeds for this recipe.  You can use whatever combination you desire.

Slightly roasted grated dry coconut can also be added.

You can change the proportions according to the number of ladoos you wish to make.

Homemade Spiced Pear Jam (Without Pectin)


 

Stone fruits are my first love and I have them in abundance during the season but the pip fruits, pears, apples are a different story all together. There are many varieties of pears that have hit the market this season including the sweet nashpaati, crisp nakq and gritty, sweet and juicy babugosha. i’m absolutely enjoying myself biting into the fresh ripe fleshy fruits but sometimes a few of them turn out a little bland in taste and that is when the exotic ideas of caramelized pears, stews, poached pears in red wine, jams, jellies, tarts, upside down cakes or a humble Indian spiced chutney come to mind. Do check out my other recipes for jams and jellies.

Pears are rich in dietary fibers among other things. The star of this recipe are the intense flavors of spices and the tang from lemon. As the pears were not very sweet this one has a mild sweetness of the fruit but those with robust flavors are mind blowing when used in preserves. I usually pick up the juiciest and sweetest lot.

The cinnamon and clove give it a classic flavor and the sugar gives it the desired thickness. I guess this is the time to bring Autumn into your kitchen. 🙂

Pear an Peach jams do not set like other jams if there is no additional pectin. They require a little bit more cooking time to get the right consistency.

Ingredients : 

2 Cups – Chopped, peeled Pears

4 Cups – Sugar ( depends on the sweetness of the fruit)

4-5 – Cloves / 1/2 tsp of  freshly ground clove powder

1/4 inch Cinnamon stick  / 1/2 tsp Freshly ground Cinnamon

Juice of 1/2 a lemon

Steps: 

Add all the ingredients in a heavy bottom saucepan and boil them on low heat for an hour or so or until thick. As the mixture begins to thicken you will need to stir more frequently. Once the bubbles begin to appear stop stirring and let the foam come up. Turn the gas off and skim off any foam that may have come on the top. Put it back on stove on low heat.

Once the jam thickens to the desired consistency and the mixture looks glossy and shiny turn off the gas.  If the jam coats the back of the spoon and the bottom of the pan it is done. The color will darken too. Conduct a spoon or sheet test – take some jam in a frozen spoon or chilled  steel plate and slightly tilt it , if the jam stays at one place it is done. If it flows then you need to cook a bit more. Always cook jams on low heat.

You may keep the jam a bit chunky or mash the fruit with a masher while it is cooking to get a smoother jam.

You can add a 1″ piece of grated ginger if you like the taste. I do it sometime. It perks up the taste of the jam.

Let the jam come to room temperature then spoon it in clean glass jars. Leave 1/4 inch head space while filling the bottles.

Slather this golden sweetness lavishly on the bread and enjoy wit ha hot mug of coffee.

Tip – Add a little red wine to the jam if you don’t mind things getting a little tipsy.   🙂

Quick Recipes With Popped Amaranth Seeds


Amaranth, the royal grain, is known as Raamdana/ Ramdana, Rajgira in India. Actually it is not a grain but seeds of the Amaranth plant. These tiny seeds  pop up  when roasted to become light and fluffy and provide more protein content than the much touted quinoa. A whooping  9 gm of complete protein in one cup. Amaranth contains all the essential amino acids which makes it much better than any seed/grain.

This tiny yet power packed seed is a store house of many essential nutrients. It has a significant amount of calcium, magnesium, potassium, phosphorus, iron and Vitamin C. Another good thing is that it is gluten free so people who are celiac or gluten intolerant can easly incorporate it in their meals.

I have very fond memories of munching on raamdana ladoos as a child. Light and mildly sweetened with jaggery they are the best snacks to have at all ages as they are easy to digest too. We even used these popped seeds in porridge, both sweet and savory. Raamdana is very versatile and you just need to be innovative to include it daily in your diet one way or the other. You can use them in cutlets, frappes, ladoos, soups, muffins, breads, cakes, quiche, energy bars or use it as a breakfast cereal or baby food or sprinkle over salads etc. .

Here I made some quick sweets and a frappe using Organic popped amaranth seeds from I Say Organics. 

Dates, Mix Dry Fruit and Popped Amarath Ladoos 

This is a fantastic easy and quick recipes which can be made with or without cooking if you already have the amaranth seeds popped.

You can make bite size balls to eat as snacks. The size depends on your wish. I make them small so I can eat it often. There is no oil/ghee or added sugar so that makes these a wonderful snack.

To make these nutritious ladoos you will need :

Dates –  1 cup pitted (good quality)

Popped Amaranth / Rajgira Seeds – 1 Cup

Chopped or Powdered Mix dry fruits ( Almonds, raisins, cashews. walnuts etc. ) – 1/2 cup

Any seeds ( flax seeds sesame seeds) if you desire – 2 tablespoon

( If you have the  wet dates then no cooking is required but if the dates are dry then they need to be heated a bit. )

Method – 

Pit and chop the dates fine.

Dry roast the nuts and chop or powder them as per your taste. If using seeds then dry roast them too but take care not to over roast. Just light roasting is fine.

If  you are using dry dates then heat a non stick pan and add chopped dates to it.

Keep the flame low and stir till the dates soften.

Add the nut mixture,  seed mixture and popped ramdana, give it a nice sir and switch off the gas.

Remove the mixture in a plate and mix it thoroughly so that everything gets incorporated nicely.

Make small balls of the mixture and let them cool before putting them in an airtight container. Eat these  nutritious power packed ladoos any time of the day. I am sure kids wuld love them too. Do give it a try.

If yo uare using the soft, wet dates then just chop them and put the dates and powder/chopped dry fruit mixture in a blender and mix till a gooey mix is obtained. Take it out in a bowl and make small bite size balls from it.

Ramdana/ Popped Amaranth Brittle/ Chikki 

Our next recipe is for the brittle made of raamdana.  I have used Organic jaggery and popped amaranth seeds from I Say Organics in this recipe to get the maximum benefits from the ingredients.

Ingredients: 

Popped Amaranth Seeds / Rajgira / Ramdana – 1/2 Cup

Organic Jaggery – 1/2 Cup ( you can use Palm Jaggery too. Crumble it or cut into slivers with a sharp knife.)

Ghee/ coconut oil – 1 tbsp ( coconut oil for vegans)

Pinch of salt

Method – 

Grease a baking tray/ plate with oil and set it aside.

Put a heavy bottom pan on medium heat and add the oil or ghee to it.

Add the grated or crumbled Jaggery with a pinch of salt. I don’t use shakkar or granulated jaggery.

Stir it constantly till the jaggery melts and there are no lumps. Keep the heat low if required so the jaggery doesn’t burn. It will become more like a syrup.

Add ramdana / amaranth seeds and mix well.

Pour the mixture in the greased tin and

spread it evenly with a spatula.

Let it set for 20-30 min then remove it from the baking tray and either break into pieces or cut into squares.

Keep in an airtight container.

Note- Some people make a syrup or Paak of jaggery with water. I prefer it this way. To make it crisp you’ll need to melt the jaggery a little longer without burning. I just wait till it dissolves completely and add amaranth.  This chikki/brittle is a bit softer than the market version.

Popped Amaranth seeds Parfait with Mixed Fruit And Nuts 

I love yogurt Parfaits and this is one of my favorites. You can do so much with this basic recipe. Add any fruits, nuts, seeds to it with natural sweetness of fruits and perhaps some home made preserve or organic honey  or organic jaggery slivers/ granules if you like it sweeter. Dates/ Prunes make this frappe very delicious and naturally sweet too.

Ingredients –

Chopped Prunes or Dates

Popped Amaranth seeds

Chopped mix nuts (walnut, cashew, almonds etc and  mixed raisins ( black, gloden)

Hung yogurt

Homemade preserve/ honey/ maple or date syrup/ molasses or jaggery

Method 

Just layer these ingredients one by one to make the parfait presentable or if in a rush just toss everything together  and have it. Both ways you’re getting the goodness of this power packed recipe. Top the frappe with the Preserve or any of the other sweetening ingredient mentioned above. It is entirety up to you what to add/remove.

Make it as healthy and innovative as you desire.

Hope you liked these recipes. Do try and let me know in the comment section about your experience.

Chana Sattu Or Roasted Gram Flour Laddoos


 

India has such wonderful variety of indigenous food for every season. When the hot summer sun unleashes its fury  one wants to turn to simple nutritious meals. Sattu is a wonder flour that can be consumed uncooked. Now, is’t it a wonderful thought? The cooling properties of sattu  make it a perfect summer choice. It has low glycemic index and high fiber content. It is one of the highest sources of vegetarian proteins that is easily digestible and also of calcium and magnesium. As it provides iron too, I find it very healthy  option for my anemia.

Most popular in the states of Bihar, Jharkhand and Eastern Uttar Pradesh this humble flour, often called “Poor man’s food”, is loaded with nutrition and has lots of health benefits.

One can make so many dishes from this roasted flour from litti, sattu paratha, sattu puri, sattu laddoo to sharbat and baby gruel, you can make anything with this easily digestible flour.  .

Sattu can be made with roasted  Jau (Barley), chana (Bengal Gram)  or even wheat.

Here is a simple way to make your fresh Sattu at home. I used to make do all this some years back but then slowly resorted to organic sattu from stores. Sometimes our domestic help would get it from her village and I would again postpone making my own. Food blogger and nutrition consultant Sangeeta Khanna wrote about the benefits of Sattu and posted some gorgeous recipes on her blog. I was inspired and thought of reviving my healthy eating regime.

All of us have grown up munching bhuna chana or roasted chana with skin, sometimes with jaggery. The skinned version is mostly used for chutneys or salads. The masala coated ones are best snacks to munch on. The plain ones best to make sattu.

Chana sattu or roasted Bengal gram flour:

Take roasted skinned Bengal gram and if you don’t mind a little extra fiber then add a handful of those with skin too. Now, grind them till they  turn into a fine flour. If I mix the two I keep the proportion of 2-1 ( two parts skinned+ one part with skin)

That’s it. See, how simple it is. You can omit the ones with skin if you like. It is a personal choice.

I have a recipe for Sweet Sattu drink Sweet Sattu drink Here and will post the other version and some other recipes soon but for now here is the recipe for laddoos that will make you drool. They are quick. They are healthy and require no cooking. In flat 15 minutes you are ready for a nutritious sweet. Even kids can make it, it is so simple.

I used organic honey in one recipe which I learned from Sangeeta’s blogpost  and another with very fine jaggery powder.

Two Versions of Chana Sattu Laddoos 

With Honey on the left and with Fine powdered jaggery on the right

For Laddoos with Honey 

Take I cup chana sattu  in a bowl and add 1 tablespoon of ghee (clarified butter) and two tablespoons of organic honey. Rub all the the ingredients together and bind the mixture to form small lemon size balls.

Your laddoos are ready to eat. 😀 

For Laddoos With Fine Shakkar or Powdered Jaggery 

Take 1 cup of chana Sattu and add 1 tablespoon of warm ghee (clarified butter) and two tablespoons of finely powdered gur or jaggery. (I had granuels so I churned them in the grinder till the powder became very fine) . Rub the ingredients together and bind it  to make  small lemon size balls.

I make the laddoos bite size so it doesn’t get wasted. One can have two if needed. A large laddoo often makes people hesitant. So make them small in size.

Tip- You can add powdered green cardamom seeds, raisins etc too. I love the simple roasted flavour of chana so rarely add anything else.

I made the ones with honey for the first time. The taste was unique and nice but I prefer the ones with shakkar or sometimes boora cheeni.

I hope some of you will make these and get back with feedback. I am sure kids would love them too.

Eat healthy and try to incorporate local, indigenous food on daily basis.  It is healthy and cheap.

 

Homemade Guava Jelly – Recipe


Guava Jelly

When life gives you guavas turn them into jelly, jam, butter, cheese, juice or just eat them fresh from the basket sprinkled with some tangy chaat masala. As I always say, anything guava is good. This lovely tropical fruit is versatile and utterly delicious. It also ranks high on nutrition scale. Low in calorie, rich in Vitamin C, dietary fiber and other nutrients, the sweet fleshy ripe guavas are my favorite for more than one reason.

There are lots of childhood memories attached to this humble fruit. What fun it used to be to forage them from the trees and run for life before one was caught and then relish it in some quiet peaceful corner. Guava trees used to be in abundance when I was a kid. Almost every home with a patch of land had one in the corner. We too had a small guava tree in one of our houses and it was a joy to behold so many different birds having a feast there. The guavas were sweet and delicious too.

I make guava jelly in every season. As the fruit has high level of pectin I never add artificial pectin. The jelly sets perfectly with the natural fruit pectin. It is basically a very simple recipe and I am sure al of you can enjoy making it at home. You can adjust the measurements sugar and water according to the  liquid extract of the fruit.

To make this beautiful translucent jelly you need just four things.

Ingredients :

Guavas – Ripe but firm 1 kg

Sugar –  4 cups approx ( 3/4 cup to each cup of liquid extract)

Lemon Juice – 4 tablespoon

Water – Enough to cover the fruits

Method :

  1. Wash and pat dry guava fruit that is ripe but firm. Too ripe and soft fruit has low quality pectin and won’t help jelly to set perfectly. Avoid the raw ones totally. You can use a mixed bag of guavas ripened to various stages. I used the firm, ripe ones.
  2. Chop the fruit and put it in a large steel pan with enough water to cover the fruit.
  3. Turn on the heat and bring the mixture to boil on high heat then reduce the heat and let it simmer till the fruit is soft and mushy,
  4. Once the fruit softens take a another pan and put a strainer that sits properly on its rims. (This is optional) Cover the pan with a muslin cloth that is wrung out in water so that it absorbs very little of the precious guava liquid extract. Pour the fruit mixture slowly on the cloth or jelly bag (if using) . I do this process twice to extract maximum juice. Once the fruit is strained I put it again to boil for 5-10 min in just enough water. Ten add it to the previous extract before tying the pulp in the jelly bag or muslin cloth.
  5. Gather the four ends of the cloth and twist and tie a knot or tie it with a string. Hang it at a safe place and let the liquid drip and collect in the pan. DO NOT  squeeze the bag or this will make the jelly cloudy. Let the liquid collect preferably overnight.
  6. Once you have all the strained liquid , discard the pulp or make guava cheese from it.
  7. Measure the liquid and add sugar and lemon juice to it. For each cup of liquid add 3/4 cup of granulated white sugar and 1 tablespoon of lemon juice. Stir it properly and put it back on stove  to boil in a heavy bottom pan. Make sure you use a large pan as the liquid will tend to over boil and spill.  Always cook the liquid rapidly so there is no loss of pectin. Slow cooking destroys the pectin in the juice.
  8. I usually do not cook more than 4 cups at a time because the secret to flavorful and aromatic jelly is in its freshness. So, make it in small batches.
  9. Cook it on medium -high flame stirring constantly. Skim off the foam from the top of the liquid. By now your home will be fragrant with the intoxicating aroma of guava jelly. This is one aroma that you can not forget.
  10. Keep checking so that you do not overcook the jelly and turn it into a toffee. 😀 Once the liquid starts to drop off the spoon in two joined drops or coats the spoon even slightly and hangs from the spoon when inverted, turn the heat off.
  11. Do a plate test – Chill a steel plate beforehand in the freezer. Take it out and place a little jelly on it, if the top skin wrinkle or if you run a finger through it and the jelly takes its shape back it is done.
  12. Let it cool for 5 minutes and skim off all the froth and bubbles from the top before pouring it in the clean sterilized airtight jars. Always keep a cloth under the jar to prevent breakage.
  13. Let it cool before putting on the lids.
  14. Use this magnificent, delicious jelly as a spread or as a filling in cakes or just simply eat a spoonful whenever the craving hits you.

 

 

 

Five grain biscuits with guava jelly

I made a sinfully delicious PBJS with homemade peanut butter and this jelly and while drooling on that realized that the treat wasn’t yet over. So, a little bit of both went into some yummy mug cakes. The jelly tastes best with fresh crisp toasts with a hot mug of coffee.

Peanut Butter Jelly Sandwich

Enjoy!

 

 

 

 

 

 

 

Zhunka Bhakar – The Rustic Meal


Zhunka bhakar with lasun shendana chutney

This recipe is gluten free and easy to digest.

The farmer’s meal got revolutionized when a lot of zhunka bhakar stalls appeared throughout Maharashtra. This rustic meal consists of zhunka, which is a vegetable made with onions and chickpea flour and bhakar / bhakri , an unleavened flat bread  made with jowar (sorghum) / bajra (pearl millet) orrice flour. The basic farmer’s meal used jowar for bhakar. The meal is best served with lasun  shengdana chutney ( garlic/peanut chutney) / tak (buttermilk) / Pithala (a guey version of zhunka) or simple yogurt. I love it with jaggery, ghee (clarified butter ) or white butter too.

Full of dietary fibers and other nutrients this is a perfect meal. I have fond memories of my aaji’s kitchen and then my mom’s where the traditional meals were cooked. I am lucky to born into a family where two very different types of cuisines were prepared. One from Maharashtra and the other from Uttarpradesh. We always explore the other state cuisines as everyone loves to relish the variety of food. Getting married into a family that belonged to an area around Himachal and Punjab introduced me to another type of food which was so exciting and delicious. A good change from regular roti chawal meals. Who doesn’t love Makki ki roti and sarson ka saag wit ha glassful of lassi?:)

Since the wheat and rice diet took over most of the indigenous coarse grains and millet took the backstage but now people are waking up to the benefits of these grains and including them in their daily meals which is a very encouraging thing. Now millet and other coarse grains are very easily available in the market. I use the organic flour made from these indigenous grains.

Zhunka 

Sping Onion Zhunka

To make Zhunka you can use red onion, spring onion, capsicum, cabbage, radish leaves or fenugreek leaves too. The traditional recipe is done with basic red onion which everyone could afford in those days. Now, of course it is an indulgence 🙂

Bhakar /Bhakri 

Bajra Bhakri

To make bhakar, use sorghum flour / pearl millet flour / rice flour/ ragi (nachni) finger millet flour or mixed grain flour. Some people add a little wheat flour for binding but I don’t. Bhakar is a staple food in many states. The farmers used to eat it with thecha ( green chili /garlic chutney), and raw onions, gud (jaggery) if not with zhunka, leafy greens, stuffed brinjal curry or pithla.

Let us first make the spring onion Zhunka. ‘Khamang‘ is the word to describe its taste and flavor in  marathi. I do not know how to describe that in any other language. ‘Sondha‘  in Hindi comes closer. You will know what I mean when the dish is ready.

Ingredients for Zhunka:

Spring Onions (scallions)  – 1/2 kg

cumin seeds – 1/2 teaspoon

whole red chili – 1 big or 2 small

Chickpea flour (besan) – 1/2 cup

Red chili powder – 1/2 teaspoon ( as per your need)

Salt – to taste

A pinch or two of Asafoitida

Turmeric Powder – 1 teaspoon

Mustard oil – 3 -4 tablespoons.

Zhunka

Method – 

1.  Clean /wash the spring onions and separate the bulb from the green tops. It is easier to cut this way. Now chop them fine and keep aside. Prefer fresh spring onions which have long, deep green slender tops and medium size bulb. Avoid the ones that are slimy or wilting.

2. Put a skillet pan or wok on high flame. I use iron kadhai for making this. Once the kadhai is hot turn the flame to medium and add mustard oil. Bring it to smoking point and turn the flame low. It is important to smoke mustard oil.

3. Add asafoitida, cumin seeds and whole red chili (some people add garlic too. I don’t). Once the seeds start to crackle add the chopped spring onions and give it a stir.

4. Add salt, red chili powder, turmeric powder and stir. put the lid and let it cook till the onions become soft.

5. Open the lid and sprinkle chickpea flour or besan over the spring onions. Don’t dry the liquid from the vegetable. It will keep the zhunka soft yet crisp. Keep mixing the flour to avoid lumps. The proportion is different from person to person. I add enough to coat the spring onions in a thick coat. The traditional recipe calls for the chickpea flour to be mixed in water and then added. I prefer the taste of this one.

6. Increase the flame to medium -high and cook it covered for 5 minutes then uncovered till the flour (besan) browns nicely. Stir the vegetable so that it browns properly as in the picture. Some people like it dry but I love the softness and add besan accordingly.

7. Again lower the heat and cook it covered for 5 minutes before turning off the heat.

Your fragrant zhunka is ready to be served with the bhakar.

 

To make the Bhakar or bhakri  you will need :

Ingredients –

Bajra flour – 2 cup

Hot water – as needed for kneading

salt – 1/2 teaspoon

Method :

Making flat unleavened bread with these grains is a tad bit tough and needs a little practice.

  1. Take out two cups of bajra flour in a parat or any other broad utensil. Add salt to it.
  2. Heat some water beforehand. Make a well in the middle of the bajra flour and slowly add water to it. Knead it as you gather the flour with your fingers. First it will be crumbly but slowly it will begin to bind. Go easy on water or you will have a mess in your hands. The dough needs little water.
  3. Knead the dough with your fist and palm properly for 5-7 minutes till you get a soft dough.
  4. Drizzle a little oil if you wish to avoid the skin to form on the dough. I keep it covered with a moist cloth.
  5. Heat the tawa/griddle on medium flame while you divide the dough in equal size balls. The size depends on how big you want your bhakri to be.
  6. Now, sprinkle some dry flour in the parat and flatten the ball with your palm. Keep flattening till it is round in shape. Wet your hands or sprinkle some dry flour if it sticks. You can do it on the rolling board or chakla too. I make it by patting in between my palms but that needs practice.
  7. Another easier way is to put the ball in a zip-lock bag and use the rolling pin to make a round bhakri. It always works well. You can apply a bit of oil before starting the process.
  8. Once the bhakri is made, gently transfer it to the tawa/ griddle. When the upper surface become dry and puffs up in places, apply a little water to the surface and flip. Your bhakri will have brown spots on the other side. Let it cook and flip again. Cook again for a few seconds. Keep the heat low-medium.
  9. Once the bhakri is browned from both sides, take it off the tawa and cook on direct flame for a few seconds with the help of tongs/chimta.
  10. If you are cooking the bhakri on hot plate or cant use tongs then press the bhakri with a cloth or flat wooden spoon on both sides alternately to fluff it.
  11. Apply ghee / butter and eat it with whatever pleases you.

The bhakris in the photographs aren’t very round as I made them by flattening them between hands. Still don’t get them right many times. :p

You can make bhakri with any flour using this method. I even make makki ki roti or corn flour flat bread like this.

Enjoy this hearty meal any time of the day for good health and soak in the flavors of rustic nutritious food.

 

I made one extra bhakri to eat with the Organic jaggery and ghee ( clarified butter) . Nothing to beat that on a winter afternoon. This is what good food is all about.

 

I make laddoos from jowar/ ragi and  bajra too. Try them.

Make these two very traditional vegetables to eat with the bhakri.

Rustic meals are unrefined, simple, healthy, warm and inviting. Include millet in your daily meals and stay healthy.

Cooking With Millets – Recipe – Jowar Ke Laddu ( Sorghum Flour Laddoo)


I have decided to do a few posts with one of the millets as a main ingredient. Millets were once part of our daily food routine but then the usage of these traditional grains slowly dwindled away as rice and wheat took over. With recent studies about rice especially polished rice and increase in gluten intolerance a lot of people are going back to cooking with millets like finger millet, pearl millet, sama etc.for healthy living. The humble grain that was always stereotyped as food for underprivileged is now making it to the health food racks of super stores. I am glad that for whatever reason ,at least the millets are back and it is a good sign. I am reading and learning more about them as I experiment more with each one.

Millets are far more nutrition dense than rice or wheat. One can pound/grind them into flour or pop them to make delicious dishes. Their use is not limited to make rotis or flatbread. They are rich in magnesium so a good choice for those with diabetics. They also have high levels of calcium, folic acid, dietary fiber, zinc, iron, B vitamins esp niacin and B6 among other things. Easy to digest, they can be eaten by all age groups.

I have started using millet flour for making pancakes, muffins, breads,  flatbread, dosa, laddus, idlis, paisam ( with sama) etc. The whole grains like bajra I use for khichadi, upma, Ragi ( finger millet) as a health drink in milk is one of my favorites. As I earlier said, the use of millets is not limited to rotis these days. I use mixed millet flour in winters to make theplas, rotis, bhakris etc.

Jowar flour ( sorghum flour) Laddus (laddoo)

Diwali is round the corner and I am making some healthy mithai these days in small quantity everyday. Today’s special is Jowar Laddoos or Sorghum flour laddoos. I used to make multi grain indian style granola or panjeeri every winter in large amount but now I make a little. I feel these laddus are more convenient to carry around and boys like them. Though the besan laddu remains a favorite  along with the wheat flour + green gram or moong bean laddu.

The good thing here is the use of unrefined organic jaggery granules which I bought from I Say Organics. Usually I use the organic flour too. Jaggery adds to the nutritive value along with dates, and a mixed bag of nuts, and seeds. You can add them as per your liking. Use of jaggery also ensures less use of fat 9 ghee) as binding agent so these are low-fat laddus.

You can use jowar pops and flour both for these. It take just about 15 minutes to make 10-15 laddus.You can use palm jaggery or the sugarcane jaggery. I use both depending on availability. The laddoos are good source of iron and that’s why highly recommended for women.

Ingredients:

Jowar ( Sorghum ) flour – 1/2 cup

Jaggery – 1/2 cup

dates –  chopped roughly 2 tablespoon

sesame seed (white ) 1 tablespoon

mixed nuts – walnuts, almonds, peanuts

Raisins – 1 tablespoon

Seeds – melon seeds or magaz – 1 tablespoon

Ghee – 2 -3 tablespoon

Method –

If you are using Jowar grains then you will need to pop them first. Heat a pan well and toss a handful of grains. Never crowd a pan for roasting grains. They won’t get roasted evenly and might get burnt too. A quarter cup of raw grain will give you a cup of popped grain so measure and use accordingly.

Alternately use the jowar flour which is easily available in winter all over India.

In a heavy bottom non stick pan dry roast the flour on slow heat. Never hurry with these things. Good dish requires patience and passion.

Once the flour starts to give out a roasted aroma and turns slightly brown remove it from the heat and keep aside.

Dry roast all the nuts and seeds separatly. Chop the dates roughly. If you are using jaggery blocks then grate or pound them a bit.

Now, In a grinder add the roasted nuts,seeds, raisins and dates and the jaggery. Grind till everything mixes into a smooth guey texture.

In a bowl , spoon the roasted jowar flour and this mixture. Mix it with your fingers. Actually rub it in.

Now heat the ghee. Once it is hot just pour it over the mixture and mix thoroughly. Quickly make lemon size balls and keep in a plate.

Your delicious power packed laddoos are ready. Let them cool and then enjoy the earthy flavours.

You can store them in air tight containers and eat one or two everyday. Children love it so encourage them to have these healthy sweets. You can carry them in your bag while travelling.

Enjoy something healthy this diwali.