One Pot Meal

It has been a cloudy, cold and wet day, and this melancholic weather always makes me crave ghazals, ginger tea and pipping hot 'khichdi' (lentils and rice cooked together to a soft consistency and tempered with cumin). There is something soothing and healing about khichdi, almost as if it nourishes the soul with the body, a cure for all maladies emotional and physical.

I make various versions of it, depending on what I feel like or what is available at home, this particular recipe calls for bajra or pearl millet. Its an easy and quick way to experiment with a variety of whole grains and lentils.

Bajra/Millet is easily digestible and gluten free, which makes it an ideal grain for people with celiac disease. It contains all the essential amino acids and is especially rich in B vitamins, calcium and iron. It helps maintain cardiovascular health by decreasing triglycerides and is even good for diabetics, causing lower blood glucose levels and LDL cholesterol levels.

So, here it is - Millet pot meal

Ingredients
1 cup whole bajra or pearl millet soaked overnight
1/2 cup moong dal
4 cups chopped vegetables (carrots, beans, spinach, tomatoes, bottle gourd, cauliflower or any other vegetable of your choice)
3 cups water
Cumin seeds, turmeric, salt, green chillies to taste.

Process
In a pressure cooker, dry roast cumin and add the dal and bajra. Roast a little and add the chopped vegetables, chillies, turmeric and salt. Add the water and cook (3 whistles on a low flame).
Enjoy on a cold night or after a long and tiring day, it's satisfying and sure to warm you up!!!

Swapping refined grains with whole grains

Although we have been making many changes towards eating healthier as a family, it has taken my husband more time to adapt, especially when it came to the traditional specialties! But he very bravely took up a challenge recently to "Reverse his Diabetes", as his birthday gift to me, I was over the moon, yay!! Finally, I could have my way with him, yes I know how it sounds;), but I needed to tread slowly, not overwhelm him with too many changes.
So, I chose a breakfast staple - Dosa - fermented rice and lentil pancakes, which he loves, and swapped the regular white dosa rice with organic red rice.

White rice is a refined grain. What does that mean?  It's germ and bran has been removed, which results in loss of fibre, vitamins and minerals. Refined grains get digested quickly and this rapidly increases the amount of blood sugar or glucose in the bloodstream which in turn triggers a surge of insulin to help cells use this nutrient. As glucose is metabolized, blood sugar plummets, making us want to eat again. This "blood sugar roller coaster" boosts triglycerides, lowers helpful high-density lipoprotein (HDL) cholesterol, and increases the risk for heart attack in people who are overweight.

Compare that to red rice, a whole grain, which means it has all the essential parts (bran, endosperm, germ) and the naturally occurring nutrients of the rice - fibre, manganese, B vitamins, iron, selenium, magnesium, phosphorous and thiamine. And of course the benefits are endless, lower risk of diabetes or in my husband’s case, better blood sugar management, lower risk of heart disease and gastrointestinal disease, lower severity of asthma attacks, prevention of gallstones, weight control etc.
Well, the red rice dosas turned out to be much tastier, slightly crisper and browner than their white rice counterpart and well, the husband ate, a little surprised! Round one goes to whole grains!

So, here's the recipe -


Ingredients
2 cups red rice (Fabindia or Navdarshanam organic red rice, both are quite good)
1 cup urad dal
3 tsp fenugreek seeds
Salt to taste

Process
Wash and soak the rice, dal and fenugreek seeds overnight . Grind the soaked  grains in a blender or stone grinder and pour it in a large bowl. Keep it in a warm place, free from drafts, let it ferment for 8-12 hours or till the batter rises and has a distinct smell of being fermented. Add salt and mix well.
To make a dosa, take a ladle full of batter and spread evenly on a hot griddle. Cook only on one side till it's done. Enjoy with fresh coconut chutney !