Quinoa Dosa / Crepe

Quinoa is a healthy and nutritious grain which is gluten-free and rich in Protein, Fiber and Minerals. Quinoa is crunchy, nutty and fluffy which makes it easy to use with several recipes. I tried few recipes with Quinoa that came out well - porridge, salad and pulao to name a few.

Ingredients

• Quinoa - 1 cup ( I used pre-washed )
• Brown rice - 1/2 cup
• Cracked wheat - 3/4 cup
• Urad dhal - 1/4 cup
• Salt to taste
• Oil for dosa

Method

• Wash brown rice and urad dhal well
• Soak it along with Quinoa and cracked wheat for about 3 to 4 hours
• Grind into a smooth batter along with required salt in a mixer or wet grinder
• Ferment over night; the batter will rise in 8 to 10 hours
• If you live in a colder place, you can pre-heat the conventional oven for 10 minutes and keep the batter inside the oven
• Heat tawa/ griddle with 1 tsp of oil and pour a laddle full of batter on the tawa
• Spread the batter evenly over the tawa using the laddle and add 1/2 tsp of oil 
• Allow it to cook in medium flame for few minutes, flip it to the other side and cook well
• Serve hot with chutney or sambar

Nutritional Information

• Quinoa is rich in Protein, Calcium, Magnesium, Manganese, Iron, Vitamin E and dietary Fiber
• Quinoa is high in Anti-inflammatory pytonutrients which is essential for prevention and treatment of diseases
• Quinoa has a low glycemic index which keep your blood sugar levels steady
• Brown rice is high in fiber which protects against cardiovascular diseases
• Brown rice is also rich in soluble fiber which helps to lower bad LDL cholesterol in blood
• Each Quinoa dosa = 145 calories approximately

Buttermilk Oats (Mor Kazhi)

Mor (Buttermilk) kazhi is usually prepared using rice flour but I replaced it with oats flour to make it bit interesting for my kids. This recipe is very simple, quick and healthy.

Ingredients - Serves 4

• Quick cooking oats flour - 2 cups
• Butter milk - 2 cups
• Mustard seeds - 1 tsp
• Bengal gram dhal - 1 tsp
• Urad dhal - 1 tsp
• Mor milagai - 2 nos (or dry chillies)
• Asafoetida - pinch
• Curry leaves - few
• Salt to taste
• Oil - 1 tblsp

Method

• Soak oats flour in butter milk for 5 minutes with required salt (add water to the flour if required to make it into a dosa batter consistency)
• Heat a non-stick pan with oil and add mustard seeds
• When it pops add urad dhal, bengal gram dhal, curry leaves, mor milagai ( this is nothing but  green chillies soaked in yogurt with salt and sun dried) and asafoetida
• Fry till dhal turns golden brown
• Now add soaked oats and mix well
• Cook in medium flame for 5 to 10 minutes
• Serve hot with sambar or pickel

Note - oats flour - just grind the quick cooking oats in a mixer to make flour

Nutritional Information

• Oats is low in sodium and can help reduce cholesterol
• Oats is rich in soluble fibre and can reduce hypertension
• Per serving = 450 calories approximately

Sponge Dosa

Sponge dosa is a very simple and tasty breakfast recipe (no need for fermenting). This softy is a hit with my kids!!

Ingredients - Yields 18 dosas

• Parboiled rice - 2 cups
• Poha - 1/4 cup
• Butter milk - 3 cups
• Baking soda - 1/4 tsp
• Methi seeds - 1 tsp
• Salt to taste
• Oil  - 3 to 4 tbsp

Method 

• Wash rice and poha / aval and soak in butter milk along with methi seeds for 8 to 10 hrs
• Grind into a smooth batter, add baking soda and required salt
• Heat dosa tawa with 1 tsp of oil and pour a ladle full of batter on the tawa
• Spread the batter evenly over the tawa using the ladle and add ½ tsp of oil
• Cover it with a lid and cook for few minutes in a medium flame
• No need to flip this softy over!!
• Serve with chutney or sambar

Nutritional Information

• Poha is low in sodium, fat and cholesterol. It is easily digestible
• Poha controls blood pressure and lowers the risk of heart diseases
• Per serving = 125 calories approximately

Chewy Energy Bars

Delicious chewy homemade energy bar is healthy and less expensive than store purchased ones. You can make this recipe using oven but I prefer stove top which is much easier and quicker.

Ingredients - Yields 8 Mini Bars

• Old fashioned oats - 1/2 cup
• Quick cooking oats - 1/2 cup
• Corn flakes - 1/2 cup
• Honey - 1/4 cup
• Brown sugar - 2 tblsp
• Water - 1/4 cup
• Butter - 2 tblsp
• Almond essence - 1/2 tsp
• Raisins & Chopped almonds - 1/2 cup (or any dry fruits and nuts)

Method

• Heat the pan and dry roast oats & cornflakes for 5 minutes or until a nice aroma comes - keep it aside
• Using the same pan, add butter heat till it melts
• Now add honey, brown sugar, almond essence and water, heat it until the mixture starts to boil
• Now add  roasted oats, cornflakes, raisins & almonds 
• Mix well and transfer it to a greased tray 
• Spread & press it using a spoon to 1/2 inch thickness
• Allow it to cool for 5mins and then cut into bars
• Store it in an airtight container 

Nutritional Information

 
• Oats is a good source of vitamins B & E, thiamine, riboflavin, B6 and folate
• Oats is low in sodium and can help reduce cholesterol
• Per serving =  150 calories approximately

Aloo Paratha

This irresistible paratha is stuffed with spicy mixture of mashed potato. I like to make parathas very often because it is easy to make and goes very well with pickle or raita.

Ingredients - Serves 4


For  the Chapathi dough

• Wheat flour - 2 cups
• Oil - 1 tsp
• Salt to taste

For the Aloo filling

• Potatoes - 2 large
• Coriander leaves - few
• Turmeric powder - 1/4 tsp
• Jeera  powder - 1/2 tsp
• Red chilli powder - 1 tsp
• Salt - to taste
• Oil / ghee - 1 tblsp

Method

• In a large bowl mix wheat flour and salt
• Sprinkle water little by little to make a stiff dough and knead the dough well
• Apply a spoon of oil over the dough to prevent from drying
• Cover the dough and keep it aside for 15 minutes
• Pressure cook the potatoes until soft and mash it well without any lumps
• Mix all the ingredients under for 'aloo filling' together
• Take a golf ball sized portion of the chapathi dough and roll it out with the rolling pin

 

• Take a small lemon sized ball of filling and place it in the centre of the rolled dough
• Close the dough as shown in the picture below

• Dust the dough with flour and roll it out carefully with the rolling pin to make a thick paratha

• Heat the tava and place the paratha on it and cook till golden brown spots appear on both sides by spreading a teaspoon of oil or ghee

• Serve hot with pickle or raita

Nutritional Information

• Potatoes are a good source of vitamin C, B6, copper, potassium, dietary fiber and also contain a variety of phytonutrients that have antioxidants
• Per serving = 150 calories approximately

Aval / Poha Idli

Idli is a steamed rice cake and very popular breakfast in south Indian. This aval / poha idli is healthy, fluffy, soft and satiating breakfast.

Ingredients

• Idli rice - 2 cups
• urad dhal - 1/2 cup
• Aval / Poha - 1/2 cup
• Salt to taste

Method

• Wash and soak idli rice & urad dhal in two separate vessel for 5 hours
• Drain water from the rice and urad dhal
• Grind urad dhal to a fine paste by adding very little water (remove the batter into a vessel)
• Grind the rice along with aval to a fine paste by adding little water
• Remove this into the vessel with urad dal paste
• Add required salt and mix well
• Ferment over night and the batter will raise in 8 to 10 hours
• If you live in a colder place, you can pre-heat the conventional oven for 10 minutes and turn it off and keep the batter inside
• Boil water in the idli / regular cooker (just steam and do not whistle in regular cooker)
• Grease idli plate with oil and pour batter in the idli plate
• Steam it for 7 to 10 minutes
• Take the plates out from the cooker and wait for 2 to 3 minutes to cool down
• Using spoon remove the idlis from the plate
• Serve hot with chutney or sambar

Nutritional Information

• Poha is low in sodium, fat and cholesterol. It is easily digestible
• Poha controls blood pressure and lowers the risk of heart diseases
• Per serving (2 idlis) = 65 calories approximately

Ragi Idli

Ragi / finger millet is a nutritious grain which controls diabetes and cholesterol.
Ragi idli is a healthy alternative for regular idlis. This recipe is very simple and scrumptious.

Ingredients

• Ragi flour - 4 cups
• Urad dhal - 1 cup
• Salt to taste

Method

• Wash & soak urad dhal in water for 4 hours
• Grind them until soft in a mixer or grinder
• Mix ragi flour with enough water into a thick paste
• Now mix grounded urad dhal to the ragi paste
• Add required salt and mix well - batter should be thick
• Ferment over night and the batter will raise in 8 to 10 hours
• If you live in a colder place, you can pre-heat the conventional oven for 10 minutes and turn it off and keep the batter inside
• Boil water in the idli / regular cooker (just steam and do not whistle in regular cooker)
• Grease idli plate with oil and pour batter in the idli plate
• Steam it for 7 to 10 minutes
• Take the plates out from the cooker and wait for 2 to 3 minutes to cool down
• Using spoon remove the idlis from the plate
• Serve hot with chutney or Sambar

Nutritional Information

• Ragi is low in fat content and contains mainly unsaturated fat. It is easy to digest and gluten free
• Ragi contains an amino acid which lowers appetite and helps in keeping weight in control
• It is rich in Calcium which helps in strengthening bones
• Ragi helps to slow down the digestion process and controls blood sugar level
• Per serving (2 idlis) = 80 calories approximately

Homemade Almond- Raisin Granola

I love granola with soy yogurt for breakfast, perfect way to start out our day. Store bought granola is packed with high fat, sugar and calories. So, I prefer to make it at home with half the calories, fat and sugar.

Ingredients

Dry

• Rolled oats - 2 cups
• Almond chopped - 1/2 cup
• Sunflower seeds - 2 tblsp
• Raisins - 1/4 cup
• Flax powder - 2 tblsp
• Cinnamon powder - 1 tsp
• Salt - 1/4 tsp
• Brown sugar 1/4 cup

Wet

• Honey - 1/4 cup
• Water - 2 tblsp
• Peanut butter - 3 tblsp
• Almond extract - 1 tsp

Method

• Pre-heat the oven at 320 degrees and grease a baking tray
• In a big bowl mix all the dry ingredients
• Heat the pan with honey, peanut butter and water for 5 minutes
• Now stir in extract and remove from the heat
• Add wet mixture to dry mixture and stir well until everything is coated
• Mixture will be a bit dry at first but keep mixing it until everything come together
• Scoop onto baking sheet
• Bake for 20-25 minutes, stirring once half way through baking
• Allow it to cool for about 10-15 minutes on the baking tray (Makes about 5 cups)
• Store in an air-tight container up to a month

Nutritional Information

• Raisins are cholesterol-free, low in sodium, high in fiber and totally fat-free 
• Raisins are rich in potassium which is important in regulating blood pressure
• High fibre content in raisin makes them more filling than many other snacks
• Almonds help to prevent diabetes and heart disease
• Oats not only promotes a healthy digestive system but also helps control blood sugar levels
• High-fiber content in oats help control appetite, which is a plus for those trying to lose weight
• Per serving (1/4 cup) = 115 calories approximately

Thavala Adai / Savoury Pancake

Thavala adai is a pancake made of rice and dhal which is commonly prepared in south India. This is one of my kids favourite dish because of its crispness

Ingredients Serves - 4

• Idli rava - 1 cup
• Toor dhal - 1/4 cup
• Cumin seeds - 1 tsp
• Pepper - 1 tsp

For Seasoning

• Mustard seeds - 1 tsp
• Urad dhal - 2 tblsp
• Bengal gram dhal - 2 tblsp
• Curry leaves few
• Dry chillies - 2 nos
• Asafoetida pinch
• Grated coconut - 1 tblsp
• Oil - 1 tblsp

Method

• Grind toor dhal, cumin seeds, pepper coarsely and mix it with idli rava
• Heat the pan with oil add mustard seeds when it pops and urad dhal, bengal gram dhal,curry leaves, coconut, asafoetida and dry chillies
• Add 2 cups of water and bring it to boil
• Now add idli rava to the boiling water and mix well with required salt
• Cook till rava gets thickens up and switch it off - allow it to cool
• Take a small ball and flatten it out into a disk shape with hole in the centre
• Heat the tava and place the flattened adai
• Add teaspoon of oil and cover it with lid
• Cook both sides on medium heat until golden brown and crunchy
• Serve hot with chutney powder

Nutritional Information

• Toor dhal is high in dietary fiber, low in saturated fat, and cholesterol free.
• Toor dhal is an excellent source of protein and fiber.
• Per serving (each tavala adai) =  110 calories approximately

Barley Pongal

Cooked barley and dhal seasoned with cumin, pepper, cashewnuts and curry leaves. Very healthy and good alternative for regular rice pongal.

Ingredients - Serves 4

• Barley - 1 1/2 cups
• Moong dhal - 1/3 cup
• Grated ginger - 1 tbsp
• Pepper powder - 1 tsp (or whole black pepper)
• Cumin seeds - 1 tsp
• Curry leaves few
• Ghee - 2 tbsp
• Broken cashew nuts - 1 tbsp
• Salt to taste

Method

• Soak barley in water for 1 hr 
• Pressure cook barley & dhal together by adding 3 1/4 cups of water for 3 whistles
• Remove barley & dhal from the cooker and mash it well along with required salt
• Heat the pan with ghee to fry cashew nuts, cumin seeds, pepper powder, ginger and curry leaves
• Now add mashed rice & dhal to the seasoning and mix well
• Serve hot along with chutney or sambar

Nutritional Information

• Barley is rich in fibre, Vitamins and minerals
• Barley contains both soluble and insoluble fiber. Soluble fiber is effective in lowering blood cholesterol & in reducing the risk of heart disease.  Insoluble fiber also helps lower the risk for certain cancers
• Barley is cholesterol-free and low in fat
• Per serving = 165 calories approximately

Ragi Kuzhi Paniyaram

Ragi is very healthy, nutritious and diabetic friendly. This kuzi paniyaram is served as quick healthy lunch for kids or as evening snack.

Ingredients - Serves 6

• Ragi flour - 1 1/4 cups
• Bengal gram dhal - 1/4 cup
• Toor dhal - 1/4 cup
• Moong dhal - 1/4 cup
• Urad dhal - 1/4 cup
• Red chillies - 5 nos
• Ginger - 1 inch
• Coriander and curry leaves - few
• Oil - 2 tbsp
• Salt to taste

Method

• Soak lentils together in water for 2 hours
• Grind the soaked lentils along with ginger and chillies
• Mix ragi flour to the grounded lentils and make it to idli batter consistency by adding water
• Add roughly chopped coriander & curry leaves to the batter (you can also add raw chopped onions )
• Mix well with required salt
• Heat the kuzhi paniyaram pan in medium heat
• Add few drops of oil in each kuzhi / hole
• Pour laddleful batter in each kuzhi and allow it to cook for few minutes
• Flip it to the other side using a spoon or paniyaram stick & cook for another 2 minutes
• Cook the paniyaram in medium heat or else it will end up dark brown on the outside and half cooked batter on the inside
• Ragi will take a little extra time to cook evenly
• Serve hot with any chutney or sambar

Nutritional Information

• Ragi is rich in Calcium, Iron, Protein, Fiber and other minerals.
• Ragi has low fat content and contains mainly unsaturated fat.
• It is also easy to digest and does not contain gluten
• Per serving (10 pieces) = 155 calories approximately

Vermicelli Dosa

Instant vermicelli dosa is a very easy and quick dish since fermentation is not needed.

Ingredients - Serves 4

• Vermicelli / semiya - 1 cup
• Rava / sooji - 1 1/2 cups
• All purpose flour - 1/4 cup
• Mustard seeds - 1/2 tsp
• Turmeric powder - 1/4 tsp
• Asafoetida - pinch
• Coriander & curry leaves - few
• Butter milk / Yogurt - 1/2 cup
• Oil - 2 tbsp
• Salt to taste

Method

• Heat the pan roast vermicelli and rava to golden brown
• In a big bowl mix roasted rava, vermicelli, flour, yogurt and water along with required salt to a idli batter consistency
• Heat the pan with oil and add mustard seeds, turmeric powder & asafoetida when it pops add to the batter
• Add roughly chopped coriander & curry leaves and mix well (you can also add green chillies)

• Let it rest for 20 minutes
• Heat dosa tawa with 1 tsp of oil and pour a ladle full of batter on the tawa
• Spread the batter evenly over the tawa using the ladle and add ½ tsp of oil
• Cook for few minutes and flip it to the other side
• Serve hot with chutney or sambar

Nutritional Information

• Rava & vermicelli are high in Carbohydrates
• Per serving = 95 calories approximately

Stuffed Idli

Sauteed vegetables stuffed in rice cake

 

Ingredients - Serves - 4

• Idli batter - 2 cups
• Chopped onions - 1/2 cup
• Grated carrots - 1/4 cup
• Grated potato - 1/4 cup
• Peas - 1/4 cup
• Chilli powder - 1 tsp
• Turmeric powder - 1/4 tsp
• Oil - 1 tbsp
• Salt to taste

Method

• Heat the pan with oil add onions and fry till light brown
• Add grated carrots, potatoes, peas and saute well 
• Add chilli powder, turmeric powder and required salt
• Saute well until the veggies are cooked
• Grease the idli plate with oil pour a table spoon of idli batter and add 1tbsp of cooked veggies on the batter, pour another table spoon of batter over the veggies

• Steam the idlis for 8 to 10 minutes
• Serve with chutney

Even without any chutney this stuffed idli tastes good and ideal for lunch box.
You can also add your kids favourite veggies and make it in mini idli plate.

Nutritional Information

• Fermented idli batter has pro-biotic bacteria, which is not destroyed by the acids in the stomach
• Pro-biotic bacteria is known to improve colon health
• Per stuffed ldli = 80 calories approximately

Rice Pidi Kozhukattai

Steamed rice dumplings

Ingredients - Serves 4

• Idli rava - 1 1/2 cups
• Green chillis - 2 nos
• Red chillis - 2 nos
• Mustard seeds - 1/2 tsp
• Urad dhal - 1 tsp
• Bengal gram dhal - 2 tsp
• Curry leaves - few
• Grated coconut - 1 tbsp
• Oil - 1 tbsp
• Salt to taste

Method

• Heat the pan with oil and add mustard seeds
• When it pops add urad dhal, bengal gram dhal, green chillis, red chillis and curry leaves
• Fry till golden brown and add 3 cups of water
• Add grated coconut and salt
• Allow the water to boil and add idli rava and mix without any lumps
• Cook until it gets thicker (like upma)
• Grease the idli plate and make the upma into balls
• Place the kozhukattai in the greased plate and steam it for 8 to 10 minutes
• Serve hot with any chutney

Nutritional Information

• Rice is the good source of complex carbohydrates which gives us energy
• Per serving = 65 calories approximately

Cornmeal Pidi Kozhukattai

Steamed cornmeal dumplings

Ingredients - Serves 4

• Cornmeal - 2 cups
• Green chillis - 2 nos
• Red chillis - 2 nos
• Mustard seeds - 1/2 tsp
• Urad dhal - 1 tsp
• Bengal gram dhal - 2 tsp
• Curry leaves - few
• Grated coconut - 1 tbs
• Oil - 1 tbsp
• Salt to taste

Method

• Heat the pan with oil and add mustard seeds
• When it pops add urad dhal, bengal gram dhal, green chillis, red chillis and curry leaves
• Fry till golden brown and add 4 cups water
• Add grated coconut and salt
• Allow the water to boil and now slowly add cornmeal and mix without any lumps
• Cook until it gets thicker (like upma)
• Grease the idli plate and make the upma into balls
• Place the kozhukattai in the greased plate and steam it for 8 to 10 minutes
• Serve hot with any chutney

Nutritional Information

• Cornmeal is rich in antioxidants, especially carotenoids.
• Carotenoids are yellow and orange plant pigments which prevent chronic diseases including cancer and cardiovascular diseases
• Per kozhukattai = 65 calories approximately

Cornmeal Upma

Dry roasted cornmeal cooked with mixed vegetables

 

 

Ingredients - Serves 4

• Corn meal - 1 1/2 cups
• Chopped onions - 1/2 cup
• Chopped tomatoes - 1/2 cup
• Chopped carrot and beans - 1/2 cup
• Peas - 1/4 cup
• Red chilies - 2 nos
• Curry leaves few
• Mustard seeds - 1/2 tsp
• Bengal gram dhal - 1 tsp
• Oil - 1 tbsp
• Salt to taste

Method

• Heat the pan with oil add mustard seeds when it pops add bengal gram dhal
• Fry until the dhal turns golden brown and add chilies & curry leaves
• Add chopped vegetables - onions, tomatoes, carrot, beans and peas
• Saute well until the vegetables are half cooked and add 3 cups of water
• Now add required salt and bring it to boil
• Once the water starts boiling slowly add cornmeal and mix well without any lumps
• Cover the pan and cook for 5 minutes
• Serve hot with chutney

 

Nutritional Information

• Cornmeal is rich in antioxidants, especially carotenoids.
• Carotenoids are yellow and orange plant pigments which prevent chronic diseases including cancer and cardiovascular diseases
• Per serving = 225 calories approximately

Cracked Wheat & Lentils Adai (Crepes)

Spicy cracked wheat lentil adai is a nutritious and healthier version of regular adai.

Ingredients - serves 4

• Cracked wheat - 1 cup
• Toor dhal - 1/4 cup
• Chana dhal -1/4 cup
• Urad dhal - 1/4 cup
• Ginger - 1 small piece
• Dry red chilli - 4 to 5
• Curry leaves few
• Oil - 2 tbsp
• Salt to taste

Method

• Soak toor dhal, chana dhal, urad dhal, ginger and dry chilli for 3 to 4 hours
• Soak the cracked wheat for 30 minutes before grinding
• Grind the soaked dhals and cracked wheat together into a smooth paste by adding water & required salt
• Heat the tawa and grease it with oil
• Pour a ladle full of batter and spread it
• Pour little oil around the adai, cook well
• Flip it over to the other side and cook well
• Serve hot with chutney or sambar

Nutritional Information

• Cracked wheat is rich in fibre, vitamin and minerals
• Lentils are low in fat and rich in protein & fibre
• Per serving (1 adai) = 100 calories approximately
 

Brown Rice Aval / Poha Dosa (Brown Rice Crepes)

Brown rice aval dosa is a healthier version of regular dosa. I used red aval in this recipe, if you can't find red aval white variety works just as well. This recipe is very diabetic friendly and delicious too.

Ingredients

• Brown rice - 3 cups
• Red aval / poha - 1 cup
• Urad dhal - 1 cup
• Oil
• Salt to taste

Method

• Wash and soak brown rice, aval and urad dhal together for 4 to 5 hours

• Grind into a smooth paste by adding little water and mix salt as required

• Ferment the batter over night and it will raise in 8 to 10 hours

• If you live in a colder place, you can pre-heat the conventional oven for 10 minutes and turn it off and keep the batter inside  
• Heat the tawa and grease it with oil 
• Pour a laddle full of batter and spread it  
• Pour little oil around the dosa and cook it flip it over and cook the other side

• Serve with chutney or sambar 

Tip

• This dosa is little soft in texture, so use non-stick tawa or if you use regular iron skillet just add 1/4 cup of rice flour to the batter and this will help you to flip the dosa easier

Nutritional Information

• Brown rice is an excellent source of magnesium, iron,  protein, dietary fibre, vitamin B1, B2, B3 and B6
• Brown rice contain gamma-oryzanol, a compound that has ability to control cholesterol
• Poha is very easily digestible
• 1 dosa = 150 calories approximately