Curry Recipe - Bataka Powa Nutritious and Healthy Curry Recipe

Indian Healthy Recipe Bataka Powa - Nutritious Potato and Flattened Rice

Dosa, Healthy Indian Pancake

Dosa is similar to pancake. It is a healthy Indian food. Rice and dal (white lentil) are the main ingredients of this recipe.

The making of dosa batter is a laborious process but instant dosa mix is a ready to make powder that can be used to make delicious dosas.


Take one cup of dosa mix and add two cups of water and your batter is ready.

Each serving of dosa has

Calcium 39.08

Fat 01.00

Protein 6.94

carbohydrates 00.58

Dietary Fibre 00.07

Calcium 3.41

Iron 00.41

Magnesium 06.00

If you want to make the batter without instant dosa mix, read this post.

Dosa Recipe Without Instant Ready Mix

To make dosa with instant dosa mix watch this video.

Ragi Rotis and Dosas

Roti is unleavened bread cooked on a flat griddle while dosa too prepared on a griddle is like a pancake, but crisper and thinner. The essential ingredients for both are the same, only the consistency and manner of preparation is different. Both the dosa and the rotti can be served with green chutney or tomato chutney.

Ingredients:

Ragi flour – 2 cups; water according to consistency; green chilies, finely chopped – 4; fresh coriander leaves; finely chopped or grated onion – 3; oil for cooking; salt to taste

Method for dosa: Mix all ingredients with water to get a poring consistency. Heat a griddle. On a low flame pour one ladle of the mix on griddle and spread into a thin circle and add a little oil to the edges. When one side is done golden brown, flip over the dosa and roast for a minute. In this way you can prepare crisp and thin dosas.

Method for rotti: Mix all ingredients with water and a little oil and knead well to prepare soft dough. On a cool griddle spread a film of oil. Take a lump of the dough that fits in your palm and pat it on the griddle to make a thin rotti. Add a little more oil/ghee to the edges and cook till one side is done. Flip over and cook the other side for an equal time. You can also spread out the rotti on an aluminum foil and transfer it to the griddle. Once in a way, you can add a blob of butter to the hot rotti before serving.

Sprouted ragi

Sprouted ragi is believed to have a significantly higher level of protein and calcium content in it, besides B Vitamins. It is easily digestible and safe for both infants and the elderly. It is considered helpful in strengthening bones.

Traditional way of preparing sprouted ragi Wash ragi thoroughly and soak it in fresh water, for 24 hours: The next day pack the ragi in a thin clean cotton/muslin fabric and place it on a dish. Keep something heavy or weighted on the cereal packed in fabric. Let it remain so for 24 hours. The third day you can see the sprouts coming up in the seeds. Spread the ragi on a clean cloth and dry it in shade for 48 hours or until the seeds are completely dry.

To prepare the malt:

Roast 4 cups of ragi sprouts along with a pinch of saffron, a tablespoon of almonds and fried gram, each. To the roasted mix add 4 cardamoms. Grind the mix to fine flour and the malt is now ready. It can be stored for months in air tight containers.

For babies: Ragi is an excellent starter solid for babies. If your child is six months or more you can feed him the sprouted ragi malt with milk. To one tablespoon of malt add one cup of boiling milk and a spoon of sugar. Mix well to remove lumps and cool to required temperature before feeding. You can also prepare it exactly like the ragi porridge as detailed above.

The sprouted ragi porridge is also found to be a safe meal for the elderly. (Honey can be substituted for sugar, whereas for diabetics, prepare the mix minus the sugar or with the sugar substitute recommended for them.) Infants, invalids and the elderly seem to love the taste of the cereal. Besides, it is filling and packed with nutritive goodness.

For a snack that goes easy on the calories try mixing 2 tablespoons of this malt with milk (or yoghurt) and add to it fruits of your choice – banana, apple, orange, apricots, raisins and dry fruits. Add honey as the sweetener. You can add salt instead of honey of you have prepared the mix with yoghurt.

In India, wherever ragi is prevalent, it is popular as an age old cure for various ailments related to lung and liver, infections like measles and as a nutritional supplement for pregnant women. Packed with so much goodness, the diminutive ragi is today a popular breakfast supplement many cannot do without.

Ragi Porridge, Healthy Diabetic Dessert

Ragi porridge:

Popular as a breakfast drink, the porridge is easy to prepare.

Make a past of a tablespoon of ragi flour and milk. Heat a cup of milk and bring it to a boil. Add the paste and stir on low flame until the mix boils again.

Add sugar for taste. You can prepare the same drink with half (instead of one) cup of milk. When it cools add half a cup of butter milk and salt and mix well. This is a tasty drink for diabetics too.

Recipe for Ragi Malt

Ingredients:

Two cups of ragi; 2 cups of wheat; one cup of sprouted green gram (moong dal in India); two tablespoons of almond; 2 tablespoon of fried gram, one tablespoon of peanuts, a pinch of saffron; 5 cardamoms

Method:

Roast all ingredients, except fried gram, cardamom and saffron. (Roast peanuts separately and remove the outer skin.) Add these two to the roasted mix and grind to a fine flour. Add one tablespoon of the malt thus obtained to 1 cup of warm milk. Add sugar/ sugar substitute or honey as sweetener, for a delicious and healthy beverage.

Cardamom and saffron are storehouses of nutrition containing ample proteins. Minerals like calcium and iron, and Vitamin C. Saffron also contains vitamin A. Besides, the carbohydrates, minerals and fiber of the various grains are counterbalanced by the proteins provided by the green gram lentil and the almonds. Adding fruits and milk to the malt provides essential vitamins and antioxidants. All in all, a fully balanced meal that is delicious and easy to prepare.

The ragi malt thus prepared is also called huri hittu in Kannada. (Huri-roast, hittu – floor) here are a few one-minute recipes for huri hittu. Add milk, honey and fruits to two tablespoons of huri hittu, to get custard like consistency. It makes a great snack, high on nutrition Add a tablespoon of huri hittu to a cup of milk for a great health drink. Honey or sugar is optional. Prepare jaggery syrup and add the huri hittu to it with a spoon of ghee (clarified butter) and knead to make small balls. Ideal for a between meal snack for children.

Ragi Recipes, Finger Millet healthy Delicacies

by Radha Deep

What is Ragi?

Ragi or finger millet is round, soft yet firm and rich brown in color. It is probably the only edible solid you are advised to swallow not chew. . It is known for its nutritional properties and is a dietician’s delight. It is the Mudde, a staple diet in parts of Andhra and Karnataka. States in India.

Mudde is made out of the cereal Ragi. Ragi, (Botanical name: Eleusine Coracana, also known as finger millet), is a versatile cereal that can be cooked in various forms and is absolutely safe and easy to digest. In fact flour of sprouted ragi is introduced as the first semi solid food for babies.

100 grams of ragi has 328 kilo calories of energy

A gram of ragi has

72% carbohydrate,

3.6% fiber, 7.3 grams of protein,

vitamin B and a good combination of minerals, especially iron, calcium and phosphorus.

More importantly, ragi contains methionine, an essential alpha amino acid that is not present in other cereals like polished rice or maize. Deficiency of methionine causes impaired growth. .

Cooking ragi

The flour that is extracted from the husk forms the basic ingredient for ragi preparations like mudde and porridge.

Mudde or Ragi Kofta

Mix one cup of ragi flour with three quarters cup of water until it is a thick dough without lumps. Heat one cup of water along with ½ a teaspoon of cooking oil and a pinch of salt. When the water comes to a boil, add the ragi flour and water mix. Stir on a low flame. Keep stirring with a flat wooden spoon or spatula until the mixture solidifies to a firm but pliable dough-like consistency.

Remove from fire. Use the spatula to transfer some dough onto a plate immediately. With your hand, roll the dough into a sphere of 4 to 5 inches diameter. (If you are not using kitchen gloves, keep a bowl of cold water nearby. Dip your fingers in the bowl before rolling the mudde, so it is not too hot to hold). In this manner make the spheres with the remaining dough.

Prepare mudde just before the meal, so you can have them hot. Vegetables in gravy usually accompany mudde. There are a variety of these “sambars” that go well with the food. The spicy and sour cooked lentils complement the bland, but distinctive taste of the mudde. To eat, break of a piece of the mudde, dip it in the gravy and swallow without chewing, as ragi tends to stick to the teeth.

Here is a basic recipe for sambar.

Ingredients:

For seasoning Oil – 2 tablespoons; mustard seeds- ½ teaspoon; curry leaves – a few; asafetida – a pinch

For the sambar: Sliced onions – 3; chopped tomatoes – 2; tamarind extract – 1 tablespoon (you can add a little less or more depending on how sour you would like the sambar to be); chilly powder – ½ teaspoon; sambar powder – 2 teaspoons; cooked toor dal – ½ cup; cooked vegetables – 1 cup; salt to taste.

Method:

In a pan, add oil and mustard seeds. When they splutter, add a couple of curry leaves, and a pinch of asafetida. Add to the pan onions and sauté, on a low flame, until they are pink and transparent. Now add tomatoes, along with of tamarind extract. Cook until the tomatoes are done.

Add chilly powder and sambar powder (available in malls) and cook for a few minutes. Now add cooked toor dal (a yellow lentil grown in India) Add cooked vegetables of your choice. Add salt to taste and water of necessary for the gravy consistency. Stir well and remove from heat, when it comes to a boil.

The vegetables in sambar can be potato, radish, spinach, pumpkin, or a combination of mixed vegetables like carrot, peas, beans, potato and so on. All vegetables are optional. For instance, you can leave out the onions and tomatoes if you do not relish the taste and still the sambar will taste good enough for the mudde!

The protein rich lentils, and vegetables with their nutritive and antioxidant properties, combine with the goodness of ragi to create well balanced meal, rich in nutrition.

Balancing Elements in Indian Recipes

Indian food menus are becoming more popular the world over. Indian recipes are known for the healthy ingredients the use of which are based on ancient texts and this knowledge is passed on from one generation to another. What is more important is that these recipes are now being improvised to suit modern needs.

In most Indian food menus, the food item has a pair of ingredients - one working to compensate the side effects of the other.

Read more about it here: Healthy Food Recipe - Balancing Elements in Indian Recipes

Indian Healthy Recipe

I am going to share with you some easy to cook, healthy to eat, delicious to taste Indian recipes.

Please share with me your recipes.

Submit your recipes