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. 

 

 

Advertisements

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.   🙂

Mixed Vegetable Red Poha (Flattened Red Rice) Recipe


 

I am a big fan of flattened rice or poha. Not just because it is a nutritious, complete meal but also because it is quick to make. You can make a variety of poha dishes with both red and white rice flakes. The red rice flakes are considered more nutritious than the white ones as they are a concentrated source of folic acid, vitamin B6, thiamine, magnesium, vitamin E and zinc. Adding veggies, soya nuggets or granules, nuts , sprouts or  multi-grains makes it even more rich in nutrition.It is a good source of carbs too and is easy to digest. You can read more about it and try some other recipes here.

Parboiled, dried and flatted these rice flakes provide a healthy, quick cooking breakfast option. So, now that we all know how harmful the commercial white bread is why not shift to the indigenous options available to us? It is rich in fiber, low in gluten and diabetic friendly among other things. It helps to lower cholesterol too.  So, doesn’t it make beaten rice flakes the healthiest food ever?

The russet colored red poha has a lovely nutty flavor. Apart from making regular poha from these beaten rice flakes you can also add them to smoothies, make vadai, cutlets, rolls, upma, laddoos, patties, idlis,  kheer etc.

One can make dadpa poha, kanda poha, batata poha but here we have made simple mixed vegetable poha as part of the healthy breakfast series.

To make this you will need :

(For two large servings)

Dry Red Rice Poha – 1 Cup

Finely chopped French beans – 1/4 cup

Finely Chopped carrots – 1/4 cup

Fresh Green peas – 1/4 Cup

Finely chopped French Beans – 1/4 Cup

Small cubes of boiled potatos – 1/2 cup

Chopped Green chilies – 1 tablepoon

Chopped curry leaves – 1 tablespoon

Minced ginger -1 tablespoon

Chopped Red Onion – 1 cup

(You can add bell peppers and any other veggie you like)

Oil – 2 tablespoon

Mustard seeds – 1 teaspoon

Asafetida – a pinch or two

Lemon – 1

Coriander Greens – finely chopped 3 tablespoons

Grated fresh coconut – for garnishing

Roasted Peanuts – to toss  (A handful)

Salt to taste

Turmeric Powder – 1 teaspoon

Sugar – 1 tablespoon ( optional)

This slideshow requires JavaScript.

 

Method : 

I used Pro Nature Organic Red Poha for this recipe.

First take the dry poha in a colander and rinse it under filtered water. Keep aside it a sieve to puff up and soften. ( the time depends on the quality of the rice flakes. If they are thick ones, they may take long )

Now, Heat the oil in a wide pan and tip in mustard seeds and Hing (Asafetida). When the seeds start to crackle ass green chilies, curry leaves, red onion. Stir and let the onion soften a bit and become translucent. Keep the flame low.

Add the chopped veggies except boiled potatoes and cook them covered for a few minutes till they soften a little. ( You can add slightly steamed veggies too.)

Now add the boiled potato cubes, stir well and let everything cook for a while. Add a little salt to it to help in cooking.

Meanwhile, fluff up the poha with fingers and sprinkle turmeric powder, salt and red chili powder. Remember you have added some salt to the veggies too. We don’t want excess salt in it, do we?

Check the veggies for softness and if done , add this poha to them and lightly toss the mixture well till everything is mixed properly.

Add coriander leaves,  minced ginger, sugar and keep it covered on low flame for a few minutes.

Taste for the spice levels and add anything required.

Switch off the flame and let the poha sit for some more time.

Now take it out in a serving bowl. Garnish with fresh coconut / coriander leaves / peanuts and serve hot. Squeeze some lemon juice t oget the most of the mutrients or have it with fresh home cultured curds.

I feel the nutty flavor of red poha gives this dish a unique taste over regular white poha.

Do give it a try and let me know if you liked it. Tell me how you use red rice poha.

Eat Healthy and Fresh. . This is Fig and Banana Smoothie that I had with Poha in my breakfast. Recipe coming soon.

 Note – This version doesn’t have many veggies but the method is the same. 🙂 I was in a rush and forgot to click pix for the blog. Will update when I cook this again.

Don’t add Hing or asafetida for a gluten free version