Salads/ Recipes for the Calorie Conscious. · Snacks & Tiffin Items

Brown Rice Pidi Kozhukattai (Brown Rice Steamed Dumplings).

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Rice Pidi Kozhukkatais has been an absolute favourite saturday night dinner, all through my childhood.  Those were days when we would never go out all weekend. It would be spent at home with my sisters, catching up on the week`s lessons, cleaning, getting ready for the next week and of course chatting up with each other. We could never ever get enough of talking to one another. There was always something that we had forgotten to share, about an event at school, or that nasty girl who spoke behind our back, or a shocking gossip about a teacher, or the topic we all three always always loved – Music! We could talk about it for hours on end and it would figure all kinds of music forms – Pop, Rock, Carnatic, Classical, Movie Songs, Indipop….there was just so much music all the time around the three of us. I always miss those days of my growing up together with my sisters!!!

These days rice pidi kozhukattais have been a little rare and I have been using other fibre rich or protein rich ingredients as substitutions for rice. I had made a version completely with cracked wheat  and I have another version with Quinoa. Today`s version is with Brown Rice, as its high in fibre ,and minerals like manganese and phosphorus, and low in saturated fat and has a moderate glycemic index.

INGREDIENTS:

1 Cup Brown Rice.

Handful of Cracked Wheat.

A handful Toor dhal.

1 Tsp Urad Dhal.

2 Green Chillies.

2 1/2 Cups of Water.

Seasoning:

Oil.

Mustard

Curry leaves.

2 Red Chillies as per taste.

A few broken cashews.

PREPARATION:

  • Grind the brown rice and the cracked wheat to a coarse gritty texture.
  • Soak the urad dhal, toor dhal and the green chillies in water for about 2-3 hours. The Urad Dhal is mostly a binding agent for bringing the kozhukattais together.
  • Grind the urad dhal, toor dhal and the green chillies using little water, to a smooth paste. I also added a few sprigs of cilantro and some curry leaves.Set aside. Measure out the fluid (apprx 1/2 cup).

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  • To this ground paste add enough water to bring it to 2 1/2 cups measurement. Set aside.
  • Take your favorite kadai and add about 1 Tbsp of coconut oil. When hot, add the ingredients mentioned under “Seasoning” and mix away until they are lightly roasted.
  • Now bring down the flame to a medium low and add the measured water + ground paste which is totally 2 1/2 cups. Mix them all in.
  • Now add sufficient salt and wait until the water just starts to boil.
  • Bring down the heat and slowly add the pulsed brown rice + cracked wheat mixture.
  • Bring down the heat to medium low and with a whisk bring it together until its almost resembling a thick upma.
  • Switch off the flame and allow to cool for a few minutes.
  • When its a little more easy to handle, make little balls by holding them inside your palm and closing your fingers over them so as to fashion them so.
  • Grease idli plates with coconut oil and place the pidi kozhukattais in the depression.

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Brisk Breakfast

High Protein Breakfast Bowl – Oats with Chia & Blueberries!

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Some one said ” One should not even attend the end of the world without eating breakfast”!!! Breakfast is really that important meal of the day. Have a great breakfast and somehow even the worst problems really dont feel so bad after all!  A hearty breakfast filled with fruits, protein and carbs really gives the energy for a full day!  I love the super food Chia seeds and almost always add a spoonful or so to my breakfast bowl. Its pretty tasteless and can even pass on as a nutty garnish.  My favourite go to breakfast is the Oats Parfait – A layer of cooked oats, chia seeds soaked in water, and then fruit , walnuts and then some granola if needed. What more can one ask for?  A entire bowl filled with carbs, calcium, protein, omega 3 fatty acids, and more goodness.

What is Chia?

Chia is an edible seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. “Chia” means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, andcalcium. Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages. They are most often sprinkled on cereal, sauces, vegetables, rice dishes, or yogurt or mixed into drinks and baked goods. They can also be mixed with water and made into a gel. ( Source – WebMD).

INGREDIENTS:

3 Tbsp Traditional Oats.

1 Cup water to cook the oats.

1/4 Cup Milk.

2 Tsp Chia Seeds.

Walnuts.

Raisins as needed.

Granola as needed.

Blueberries.

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PREPARATION:

  • Soak the chia seeds with about 1/4 cup of water for about 10 minutes. The chia seeds soak up the water and get gel like.
  • Take a clean sauce pan and add the oats. Pour in the required amount of oats and cook as per instructions. Add the milk and bring to desired consistency.
  • Pour in to a bowl.
  • Add the gelled chia seeds.
  • Add a dash of blue berries that’s been washed and cleaned.
  • Garnish with walnuts or granola for some crunch.
  • Enjoy your high protein Breakfast Parfait Bowl – Yes its perfect!!!!

HINTS:

Spin around the toppings every other day for a different breakfast bowl. Add raisins, granola. strawberries, chia seeds, flax seeds, pistachios, mandarin oranges, grapes, cereal, rice krispies, dates etc.