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Quinoa Bagala Bath (Quinoa in Spiced Yogurt comfort food)

2

Posted on 22-04-2012 | By: Radha

Category : Curries, Gluten Free Recipes, Rice Dishes, Whole Grains


Plain yogurt rice is a comfort food for me. I grew up with this as a staple and almost ate everyday usually for lunch. I loved to eat it with lemon pickle. If dad was around for lunch, he’d make some suttapplam (papads heated on flame, kind of charred papads) and we would cuddle up on the couch and eat our simple meal together. I was this skinny little bag of bones almost floating atop my chubby dad. He was a nice chocolate brown man and I looked pale right next to him. It looked like there was no blood in my body at all. It was not like I did not eat well. In fact I ate quite a bit but still managed to look stick thin. Long gone are those days where I could eat anything and still manage to look so slender. Now I gain weight simply staring at food. The guilt of indulging in yogurt rice lead me to seek other alternatives and quinoa came to my rescue. Quinoa cooks just like rice and takes on the flavor of the spiced yogurt beautifully. So I find myself indulging more often in this sinfully comforting food from my childhood.

Prep Time: 10 minutes

Cook Time: 20 minutes

Serves: 4

Ingredients:

  • Cooked Quinoa, 2 Cups
  • Plain yogurt, 2.5 cups (I run my yogurt with salt in the blender to make it frothy and also let the salt mix in)
  • Ginger, 1 inch, minced
  • Green Chilli, according to taste, chopped
  • Salt, as required

Tempering

  • Channa dal
  • urad dal
  • cumin 1tsp
  • 1 broken red chili
  • black mustard seeds, 2 tsp
  • Green chilies, 4
  • ½ tsp Hing
  • 3 sprigs curry leaves
  • Cilantro, little
  • Ghee / oil, 1 Tbsp

Or

  • 1 tsp Grapeseed oil
  • 1 tsp Black Mustard seeds
  • Curry leaves, a sprig
  • Raw cashew halves, 2 tbsp.

     

Garnish: Use any or all of it, your choice

  • Finely sliced grapes, ¼ cup
  • Pomegranate seeds, 4 tbsp.
  • Grated carrots, ¼ cup
  • Finely diced cucumbers
  • Raisins soaked in rum, 1 tbsp.

 

Method:

Cook Quinoa with lightly salted water in the microwave/pressure cooker/rice cooker.

Treat Quinoa like you’d treat rice.

The ratio of quinoa to water is for one part quinoa, add two parts water.

Add salt to yogurt and add this to the cooked quinoa.

Mix well, test for salt and adjust accordingly.

In a small pan, heat oil and add the ‘Tempering’ ingredients of your choice.

Remember to add curry leaves after the mustard seeds have stopped spluttering.

Add ginger and green chillies and once it is toasted (about 45 seconds), add it to the yogurt-quinoa mixture.

Mix well.

Add your favorite Garnish and serve immediately with your favorite pickle.

Enjoy!

Rajasthani Sweet Basil n Spinach Rice

13

Posted on 02-06-2011 | By: Radha

Category : Gluten Free Recipes, Kids Lunch Ideas:, Radha's Fit Recipes, Rice Dishes, Tiffins / Snacks, Vegan, Whole Grains

IMG_3572

 

I love greens a lot. Spinach has always been on top of the list. I love making my desi version of Spicy Thai Basil Fried Rice. When I came across this recipe from here, I just flipped! Thank you very much Priya Mitharwal for this lovely recipe! It’s a keeper forever! I’d never have tried this combination if I’d not stumbled upon your site. Two of my favorite greens together? I had to try it out and I’m so glad that I did. My family did have some worries as they did not want to eat anything that green. But hunger did take over and they emptied their plates out and the best part was they asked for seconds!!. I served this with Pakistani Mango pickle, Simple Boondhi Raitha, and Sharmila Here’s Lahsooni Kadhi! Thank you Sharmila Here, for this almost instant Kadhi!! The combination was too good. I highly recommend that you try this out. I did tweak the original recipes quite a bit. The result was just amazing. I am falling in love all over again,…….with greens

IMG_3574

Palak Tulsi Chawal (Sweet Basil and Spinach Rice) Ingredients:

Preparing Rice:

  • 1 Cup Basmati Rice
  • 1 Cup Thai Red Rice
  • 3.5 Cups filtered Water
  • 1 tsp Lemon juice
  • 1 tsp Salt
  • 1 tsp Oil
  • Large Cinnamon Stick, 1
  • Bay leaves, 2
  • Star Anise, 1, broken
  • Cloves, 3

Method:

Combine both the rices in a bowl and wash well.

Add in an Electric Rice Cooker or Pressure Cooker.

Add the rest of the ingredients, give a quick swirl, and cook till done.

Spread the cooked rice on a large tray and put under the fan until room temperature.

Rice is now ready.

If you do not want to use Red Rice, substitute with Barley or more White Rice.

IMG_3584

Preparing the Greens ‘Curry’:

  • 1.5 Cups Sweet Basil Leaves
  • 1/2 cup spinach

Immerse the leaves separately in a large bowl for 10 minutes.

Remove the floating leaves carefully and rinse in colander.

Discard the water from the bowl, add fresh tap water, add rinsed leaves and repeat process until there is no dirt floating anymore.

Combine the leaves, remove all stems and discard.

Tender parts of stems may be saved.

Use a food processor and chop all the leaves, take care not to make a paste.

  • 1 medium Red onion, sliced thinly, lengthwise
  • Garlic Pods, 5/6, crush in a mortar with a pestle
  • Ginger, minced, 1 inch
  • 1 Tbsp Oil

Combine these powders in 3 Tbsp water to make a paste:

  • Red Chilli Powder, 1 tsp
  • Turmeric Powder, 1 tsp
  • Dania or Coriander Powder, 1 tsp
  • Cumin Powder, 1 tsp
  • Salt, as required
  • 1 tsp Sugar

Tempering:

  • 2 Tbsp Oil/ ghee
  • 2 tsp Cumin seeds
  • 2 tsp Black Mustard Seeds

IMG_3591

Method:

Heat 1 Tbsp oil in a large Dutch oven, add onions and fry on high heat until transparent.

Add Ginger and garlic and fry until almost brown or golden.

Add the chopped leaves and reduce the flame to medium heat.

Cook until the leaves have fully wilted and oil starts flowing on the top.

Add the powdered spices and salt combined in water (spice paste).

Mix well and put the lid on.

Reduce the heat to low flame and let cook for 5 minutes.

Let sit for 15 minutes, remove lid, taste test for spices and salt to make adjustments.

Mix required amount of ‘curry’ in the rice and toss well.

Once the rice is ready, complete the tempering process, add to the finished rice, and toss well again.

Serve hot by itself or with Raita and Lahsooni Kadhi. Don’t forget some fresh green chilies and Mango pickle on the side.

IMG_3597

Simple Boondhi Raita:

  • 1 Cup Plain Yogurt
  • 1 tsp Salt
  • 1 tsp Sugar
  • Boondhi, 5 Tbsp

Method:

Add Salt and Sugar to Yogurt and whisk very well until fluffy.

Add to a serving bowl and top with boondhi.

Serve immediately.

BasilSpinachRice1

Lahsooni Kadhi

  • 1 Tbsp Besan Powder
  • Salt as Rquired
  • Yogurt, 2 Cups
  • Water, 2 Cups
  • Garlic, 4 pods, crushed
  • Red Chilie Powder
  • Hing, 5 pinches
  • Turmeric, 1 tsp
  • Oil 2 Tbsp

Method:

Heat Oil in a non stick pan. The flame should be very low.

Add Hing.

Meanwhile; to the Yogurt, add Besan, Turmeric, Salt (be careful about adding too much as Kadhi will thicken), and Red chili powder, beat well and make sure all the spices are mixed in right.

Add water to the yogurt and mix well.

Add this mixture to the pan and add the crushed garlic pods.

Let sit for about 20 minutes, stir once in a while.

Once the kadhi thickens, turn off and serve immediately.

Goes well with White Rice.

 

 

 

 

 

Thai Basil Fried Rice with a Desi touch

2

Posted on 31-05-2011 | By: Radha

Category : Gluten Free Recipes, Kids Lunch Ideas:, Rice Dishes, Vegan, Whole Grains

The first time I tasted Basil Fried Rice in a Thai restaurant, I simply fell in love with this amazing dish. One fine day I just realized that I could try making this rice at home. Maybe it could work out, who knew. And try I did, boy was I ever so happy! The rice turned out perfectly, we like Basmati Rice better than the cold sticky rice they use in the restaurant. I guess we are so used to Basmati that we just prefer this more. To make it more healthful, use Brwon Basmati rice. A taste of Thai, made with a desi hand! Enjoy!

 

BasilFriedRick

Ingredients:

  • Cooked Basmati Rice, 6 cups
  • Firm Tofu, drained, cut into bite sized pieces and fried, 1 regular container
  • Fresh sweet Basil Leaves, 2 cups loosely packed
  • Red Onion, 1/2 of a large one, chopped thinly lengthwise
  • Assorted Vegetables, 3 cups
  • Eggs, 2 scrambled, Optional
  • Dark Soy Sauce, 3 Tbsp
  • Vegetarian ‘fish’ sauce, 2 Tbsp
  • Sugar, 1 tsp
  • Garlic, 6 pods crushed
  • Madras Curry Powder (purchased in an Oriental Store), 2 Tbsp
  • Shitake mushroom, 1/2 cup
  • Sesame or Peanut Oil, 3 tbsp
  • Cinnamon Stick, 1
  • Fennel Seeds, 1 tsp

BasilFriedRice3

 

Method:

Heat Oil in a large wok. Set heat to high.

Add Fennel seeds and cinnamon stick and swirl for 30 seconds.

Add Onions and fry until translucent.

Add Garlic and mix well until the color of onions and garlic changes to golden brown.

Remove and set aside while still retaining oil in the wok.

Add vegetables and cook quickly until almost done, must maintain crispness.

Add rice and fry for 2 minutes, add a little extra oil for crunchier rice.

Add Madras Curry powder, soy sauce, sugar, mock ‘fish’ sauce, mushrooms, and sugar.

Return the fried onions and garlic to the pan and cook on high heat for 2 minutes.

Reduce the heat to low.

Taste test fried rice and add salt, chilli flakes, or soy sauce according to your liking.

If using eggs, add now and mix well.

Add fried Tofu, loose basil leaves, mix well, put the lid on and let sit for two minutes.

Turn off flame, garnish with white sesame seeds and fresh basil leaves and serve immediately!

Spicy Pineapple enveloped Tofu Steak on Soba Noodles

3

Posted on 30-05-2011 | By: Radha

Category : Gluten Free Recipes, Kids Lunch Ideas:, Radha's Fit Recipes, Vegan, Whole Grains

Soba noodles made from 100% buckwheat is an ideal food that packs the body with nutrition. These noodles are becoming very popular and is a preferred health food. Tofu is a vegetarian food that has significant amount of protein. Tofu can take on the flavor of whatever spices you put in it. Pineapple is a tropical fruit that has a very refreshing flavor to it.

I combined all the healthful and nutritious ingredients to create this extremely tasty meal that appears on my dinner table at least once a week. My husband is mildly allergic to gluten food like wheat. Therefore you’ll find me creating all types of gluten free meals as possible. This is one such meal he absolutely enjoys. The flavors of pineapple chutney enveloping the grilled (in microwave) Tofu sitting on a bed of black sesame encrusted soba noodles is one of the most tasty and nutritious meals ever.

IMG_3537

Pineapple chutney Ingredients:

2 cups fresh pineapple, cubed

Red chilli flakes, 2 tsp

Salt, 3 pinches

Red onion, 1/4 from a large onion

or 2 medium sized shallots

Honey, 1 Tbsp

Method:

Combine all ingredients in food processor.

Taste test and adjust accordingly.

IMG_3541

Preparing Tofu:

Slice one large steak of Tofu to the size and shape that you like.

Let the tofu sit in a colander in the sink. The excess water in which the tofu was packed will get drained.

This process takes about 20 minutes. You can also place a flat plate on it to hasten the process.

Make sure that the plate is not too heavy to crush the delicate tofu.

Quote the entire steak in 1 Tbsp Soya sauce + 1 Tbsp refined oil.

Microwave it at 15 second intervals, flipping the tofu now and then to ensure even cooking on both sides.

The whole process takes about 5 minutes until the tofu is brown around the edges.

Tofu steak is now ready.

IMG_3539

Preparing Soba Noodles:

Soba noodles usually is pre measured.

I used 2 pre measured Soba noodle bunches.

Take a Microwave safe container, a large one.

Add 2 Bay leaves, 2 Cloves, 1 Tbsp Dark Soya Sauce, 1 Tbsp mock ‘fish’ sauce, 1 Tbsp peanut oil and 1 tsp sugar.

Add 2 cups water and 2 cups vegetable broth.

Microwave it on high for 2 minutes. Wait for one minute and repeat the process again until the mixture is boiling hot.

Carefully remove from the microwave and add soba noodles to it.

Put a heavy lid on the container and let sit in a corner for 10 minutes.

Drain the noodles while preserving the broth it just cooked in, it’s nutritious and can be used to make an excellent soup.

Rinse Soba noodles under cool water and drain in a colander.

Toss cooked noodles with a handful of fresh sweet basil leaves (Chopped finely) and 1 Tbsp of toasted black sesame seeds.

Plating the dish:

Spread a thin layer of Red Bell Pepper Chutney making a small red circle in the middle of the plate, 2 inches radius. (optional).

Wrap soba noodles around the fork and place neatly at the center of the plate. Repeat the process about 4 times.

Place Tofu steak on top of the noodles.

Spoon generous amounts of Pineapple chutney.

Garnish with red bell pepper and scallions chopped finely.

Grab your favorite drink and enjoy a guilt free, vegan, and highly nutritious meal 

A little Info:

One half-cup serving of firm tofu contains about 227 mg of calcium or about 22% of the RDA.

Soba noodles made from 100% buckwheat is a good source of calcium.

100 gm of Raw pineapple has 13 mg of calcium easily absorbed by the body.

Black Sesame Seeds are a good source of calcium.

Sending this to MEC-Calcium rich food event by Srivalli and Lakshmi.

Radha’s Indo-Chinese Fried Rice

3

Posted on 23-05-2011 | By: Radha

Category : Egg Dishes and Eggs, Gluten Free Recipes, Kids Lunch Ideas:, Rice Dishes, Vegan, Whole Grains

I have to yet meet a person that detests Chinese Fried Rice. I love it and can almost live on it forever. I have tried my best to recreate it, but cannot stop myself from adding a desi twist to it. We never let my MIL make noodles, she makes Ramen or Maggi just like upma and sometimes it’s just ewwww. So when I first made my Desi style Chinese Fried Rice, there was not much excitement around. Unbelievably it turned out like a charm. Though I’ve tried my best, I’ve not been able to duplicate that exact same taste. The bowl was wiped clean that time. One thing I did then which i do not do now is that I had actually fried the rice until it was almost very crunchy and crisp. Now I am more worried about the health aspect of it.   I have reached a point where I pretty much stick to this recipe only. It has made a place for itself in the Rayasam Cook Book. This dish is made for school lunch, very easy to pack, loaded with veggies, easy to pack and also I know for sure that my children will actually eat how much ever is packed in their box. Needless to say, my biggest one (hubby) loves it very much!

  1. Indo-friedrice1

Indo-Chinese Fried Rice

Ingredients:

  • Preparing the Rice:
  • White Basmathi Rice, 1/2 cup
  • Brown Basmathi Rice, 1 Cup
  • Wild Rice (which is actually grass), 1/2 cup
  • Filtered Water, 3.5 Cups
  • 1 tsp Oil
  • Pinch salt
  • Lemon Juice, 1 tsp

Method:

Mix all the rices together.

Wash and drain.

Add filtered water, salt, and lemon juice.

Cook it in a rice cooker or pressure cooker.

Spread cooked rice on a wide tray and let sit under a fan until it reaches room temperature.

Alternately, use left over rice that was kept overnight in the fridge.

 

2011-05-19 16.28.49

Preparing the Fried Rice: Ingredients:

  • 1 Tbsp Butter + 2 Tbsp Sesame Oil
  • Fennel Seed or Saunf, 1 tsp
  • Bay Leaves, 2 small
  • Cinnamon stick, 1 large
  • Red Onion, chopped lengthwise
  • Ginger Garlic paste, 1 Tbsp
  • Baby carrots, about 20 chopped
  • Peas, 1 cup
  • Broccoli, about 10 or 15 small florets
  • Baby corn, few
  • Dark Soy Sauce, 3 Tbsp
  • Vegetarian mock ‘Oyster’ Sauce, 1 tbs (optional)
  • Rice vinegar, 1 tbsp (optional)
  • Chili Sauce, as required
  • Sugar, 1/2 tsp
  • Salt, if required or substitute with soy sauce.
  • 1 tsp each, garam masala and turmeric powder
  • Fried Tofu, as required
  • Egg (optional), 2 scrambled ahead of time
  • For Garnish: Toasted white sesame seeds, cilantro and Spring onion, finely chopped, 2 Tbsp.

Method:

Heat Oil in a wok or large pan.

Add butter and oils.

Add Bay leaves, cinnamon stick and Fennel Seeds.

Add onion and fry till transparent.

Add ginger garlic paste and saute for a minute.

Add the remainder vegetables and cook on high until crunchy and cooked.

Add Soy Sauce, Oyster Sauce, and Vinegar and coat all the vegetables.

Add Sugar, mix well. Check for salt.

Be careful while adding chilli sauce, add as much as you require for your taste buds.

Add Turmeric and Garam Masala powders and mix well.

Add Tofu and egg (if using) and coat well with the sauces.

Turn off stove, and let cool.

Mix with cooked rice and garnish with scallions, sesame seeds, and finely chopped cilantro.

Serve immediately.

Tip: Mix turmeric and garam masala in a small bowl and make paste with 1 tbsp water. This way the masala will not burn.

To play with the flavors a little bit, add Dark Soy sauce and mock oyster sauce before adding the onions. Let it almost evaporate leaving a caramelized glaze behind. Tastes awesome this way too.

Add white pepper and mix wel before serving, the taste will slighly different. Will make your dish spicy.

 

 

 

Quick Upma or Kharabath

1

Posted on 21-04-2011 | By: Radha

Category : Radha's Fit Recipes, Tiffins / Snacks, Vegan, Whole Grains

Upma has always been that quick dish that was reserved for emergency moments when we needed something to eat really fast. It was also made for elaborate breakfasts by my ammamma. She would get up early in the morning, pick fresh vegetables from her kitchen garden that she so loved, and take her own sweet time to make this as flavorful as possible. It would be impossible for me to sleep as the fragrance emanated from the kitchen. Hunger pangs used to hit me and  I’d stumble to the bathroom with half opened eyes to brush my teeth and make it to the kitchen. I’d sit on the brightly painted wooden plank called palaka while my grand mother used to serve me this piping hot kharabath with oodles of vegetables and sides. The Quick Sambar or pachi pulusu, coconut chutney, and ginger chutney alongwith homemade mango pickles on the side would be awesome. Ammamma would generally serve mung sprout salad and badam milk. Sometimes there would be left over idlis fried in ghee, especially for me. After this pleasant feast, I’d be fully awake and then run off for my math tuition. I’d be back in an hour, shower, pray with ammamma and search in the kitchen for a little snack. She always hid a little snack like soan papdi for me in a small container. But I had to do a little searching to find it though. I’m delighted to share this fabulous recipe with you.

Ingredients:

2 Cups Coarse Fried Upma Rawa

3 Cups packed Frozen or fresh vegetables (potato, beans, carrots, spinach, clelery, peas, sweet potato, rhubab, etc : you have to decide what veggies you like to add in this dish by some experimentation, some veggies may simply ruin the flavor of the dish)

Toor Dal Powder or Curry Leaves Powder, 3 heaped Tbsp

Tomato, 2 small, coarsely chopped

Green Chilies, according to taste

Ginger, 1 inch piece, cubed

Dry Fry 10 black peppercorns and 1 tsp Cumin seeds, wrap in aluminium foil, and beat to a coarse powder with a stone or hammer.

Salt, as required

Turmeric, 2 tsp

Curry leaves, 15

Filtered water or home made vegetable broth, 5 cups + 1 cup

Tempering:

1 Tbsp Black Mustard Seeds

1 Tbsp Urad Dal

1 Tbsp Channa Dal

Sesame Oil / Ghee, 2 Tbsp

Method:

Even if the packet says that the Upma Rawa is already fried, I recommend that you refry it (dry) on low flame until it lightly changes color and immediately remove it to a cool plate. Set aside.

In a thick bottomed pan with a fitting lid, add oil or ghee and heat it on medium flame.

Add Tempering ingredients and wait for the mustard seeds to stop spluttering.

Add curry leaves, ginger, and finely chopped green chilies and fry. Make sure you have the lid ready to protect you from flying or spluttering food.

Add Vegetables and fry until half cooked. Keep stirring.

Add tomatoes and cook for 2 minutes.

Add salt., turmeric, curry leaves powder/ toor dal powder, cumin pepper powder and mix well.

Add the broth or water, 5 cups and bring to boil.

Add fried rawa and keep stirring until all water is absorbed.

Switch off heat, add one cup water and close the lid. Let sit undisturbed for 10 minutes.

Check for salt, garnish with cilantro leaves (optional). You can also garnish with cashews roasted in ghee. a Serve immediately.

Quick Vegetable Biriyani

2

Posted on 21-04-2011 | By: Radha

Category : Gluten Free Recipes, Rice Dishes, Whole Grains

Everybody wants everything to be more quick now-a-days. Fast food restaurants, curry street food, instant oatmeal…people do not have that kind of a time anymore to wait for anything. Technology is keeping up and we have new inventions presented in the market everyday that promise to make life easier by saving more time. One such invention is the electric pressure cooker that cooks food faster than the leading rice cooker. Biriyani and a myriad of other flavorful dishes can be cooked in no time at all. It is easier to clean, looks grand, and cuts cooking time by more than half. I’m happy to have my new electric cooker, but don’t like the idea that it is made with Teflon, something that is proven to be carcinogenic. I heard that stainless steel varieties are in the market, but is crazy expensive. While I appreciate the ease and time saving aspects of this machine, I do wish the pot was either made of stainless steel, or better yet Cast Iron. It would be heavier and cleaning could be a chore, but I can’t stop wishing and dreaming.

Ingredients:

Frozen Vegetables, assorted (Carrots, peas, beans, cauliflower, broccoli, corn, etc.) 4 heaped cups

Long Grain Brown Rice, 3 Cups

Seitan, 1 pack chopped coarsely (optional)

Onion, one chopped lengthwise

Cashew Paste (Soak 10 raw/roasted cashews in hot water for 10 minutes and grind to a coarse paste)

Tomato, 2 large chopped coarsely, or one can diced tomatoes

Juice of one lime

Oil, 1 tbsp

Whole Garam Masala (Fennel Seeds, 1/2 tsp, Elaichi Pods 4, Bay Leaf 2, Cinnamon Stick 1 big, Cloves 3, Star Anise 1/2, etc- your choice, use very little)

Store bought Biriyani Masala, 1.5 Tbsp

Turmeric, 1/2 tbsp

Ginger Garlic Green Chile paste, 1.5 Tbsp

or

Ginger Garlic powder, 1/2 tbsp each and Red chili flakes as required

Salt, as required

Sugar, a pinch

Filtered water or broth, 4.5 cups (experiment with different broths, I personally like Mushrrom broth or the home made vegetable broth)

Fresh mint, 2 tbsp chopped coarsely or mint powder, 1/2 tsp

Cilantro, chopped, 2 tbsp

Kasoori Methi, 1 Tbsp

For Garnishing:

Fried Onion Optional

Nuts Toasted in Ghee

Bread, torn and fried in ghee

Boiled eggs

Method:

Heat a large pan on low flame and add oil.

Add whole Garam Masala and fry gently until the fragrant aroma is released.

To this, add onions and fry until transparent. Now add ginger, garlic, green chili, paste or powders and fry a little.

Add frozen veggies and fry for 2 minutes on medium flame.

Add tomatoes and fry until the oil starts floating on top.

Add Turmeric powder, Salt, Sugar, Biriyani Masala, cashew paste and mix well and let cook for a minute.

Put the lid on and turn off flame.

To the pressure cooker, add washed long grain rice.

Add 4.5 cups of water or broth, your choice.

Squeeze the juice on one lime and mix well.

Add the cooked mixture and mix very well.

Put on the lid and cook on low for 2 minutes.

In a regular pressure cooker, cook medium flame for two whistles and immediatly remove from flame.

Wait till the pressure is released naturally before opening.

To the cooked biriyani, add mint, cilantro, and kasoori methi, mix well and put on the lid.

Let sit for 10 minutes.

Transfer to a pretty serving bowl and garnish with your favorite toppings.

Serve immediately with a Biriyani Gravy or Mirchi Ka Salan, a simple salad, ulli surka, chips or papads, and a simple raita.

This Biriyani will keep well in the frdige (tightly covered) for upto 5 days. Sprinkle with a little water and microwave until piping hot. The gravy will keep that long in the fridge too, but not the rest of the items. You’ll have to make them fresh while you’re reheating the biriyani and gravy.

Eliminating Seitan will make this dish Gluten free. I add seitan only for a new texture to the regular biriyani. I’m not too sure how seitan is made and if it is even good for health. I just add it occassionally for that surprise element and chewy factor.

Timeless Classics: Grains

2

Posted on 10-01-2011 | By: Radha

Category : Food Related Articles by Radha Rayasam, Whole Grains

Coming from India, my people almost worship two Grains very much: Rice and Wheat. Other grains are used widely too alongwith beans and lentils. These two grains, however; claim the throne.  These are the foundation of our diet. Grains are very rich in vitamins, minerals, fiber, and protein.  I will highlight some Grain information and keep you updated on more information, recent findings, and recipes: 

1) Grains have phytic  acid in them which chelates and thus makes unabsorbable certain important minor minerals such as zinc and iron, and to a lesser extent, also macro minerals such as calcium and magnesium. To prevent this problem, soak the grains if possible for a few hours. Soaking grains even for an hour makes a difference. Washing and cooking the grains removes phytic acid to some  extent. But soaking is one sure way to rid the grains of phytic acid. Remember to drain the liquid in which it was soaked.

2) Grains are complex carbohydrates. They create acidity in the body. To erase this problem, cook grains with a little sea salt.  If possible, soak your grains with Kombu, a mineral rich sea vegetable. Kombu tastes like MSG without the side effects. Kombu reduces the formation of gas and also tenderizes the grains/beans. So your cooking time is cut down significantly. People with thyroid problems should read and understand more about Kombu before using it. Millet is one grain that does not form acidity. You can cook it without soaking. As usual, use everything moderately. Do not overdo anything.

3) Whole grains are way more nutritious and tastier than processed ones. The processed grains look sleeker and taste better. They also have a longer shelf life which is why companies prefer to process them. Longer shelf life means more profit to them. As grains have oils that go rancid quickly, it’s important to buy very fresh and sweet smelling grains. Plan your menu, buy in small quantities, keep it refrigerated and use quickly. 

4) Some grains are gluten free, which is what people with mild to raging celiac disease should use. Some grains are very high in proteins and eating excess protein interferes with calcium absorption. So plan your menu wisely to make sure that you balance out the grains used.

5) For very busy people, there is good news. You can incorporate whole grain flakes in several dishes that call for whole grains. The flakes, though a bit processed and less nutritious, still offer you a chock full of goodness. So keep some handy just in case. Several nights, I forget to soak steel cut oats. Nevertheless, I pull out my organic rolled oats and proceed making breakfast.

6) The best and fastest way to cook grains is in the Rice cooker. But I prefer to cook it in my electric pressure cooker. Grains like Quinoa make a big mess in my Rice cooker. But there is no fuss whatsoever when I cook it in the pressure cooker.

The following is from Mypyramid.gov

How many grain foods are needed daily?

The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in the chart.  Most Americans consume enough grains, but few are whole grains. At least ½ of all the grains eaten should be whole grains.

      Daily
recommendation* 		  Daily minimum amount
of whole grains
Children   2-3 years old   3 ounce equivalents**   1 ½ ounce equivalents**
    4-8 years old   4 – 5 ounce equivalents**   2 – 2 ½ ounce equivalents**
 
Girls   9-13 years old   5 ounce equivalents**   3 ounce equivalents**
    14-18 years old   6 ounce equivalents**   3 ounce equivalents**
 
Boys   9-13 years old   6 ounce equivalents**   3 ounce equivalents**
    14-18 years old   7 ounce equivalents**   3 ½ ounce equivalents**
 
Women   19-30 years old   6 ounce equivalents**   3 ounce equivalents**
    31-50 years old   6 ounce equivalents**   3 ounce equivalents**
    51+ years old   5 ounce equivalents**   3 ounce equivalents**
 
Men   19-30 years old   8 ounce equivalents**   4 ounce equivalents**
    31-50 years old   7 ounce equivalents**   3 ½ ounce equivalents**
    51+ years old   6 ounce equivalents**   3 ounce equivalents**

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs

Radha’s Fit Quinoa Pilaf, Desi Ishtyle

Posted on 07-01-2011 | By: Radha

Category : Radha's Fit Recipes, Whole Grains

Desi means Asian (Pakistan, India, Bangladesh); and ishtyle has become a word in itself for style. I had never heard of Quinoa until a few years back. It’s only recently I see this seed available almost everywhere. Even the organic version is prevalent in most stores now. This seed has to be washed in a sieve as it’s too tiny. The seed has a bitter coating on top and will be gone when washed. Radha Rayasam. This seed has complete protiens in it. This is a good way for one to get started with the introduction to this awesome ancient seed.


Ingredients:

Organic washed Quinoa, 1Cup

Onion, 1 diced

Green Bell Pepper, 1 diced

2 Carrots, diced

Cauliflowe Florets, few

1 Green chile

Garlic, 3 Cloves (crushed)

Ginger, 1 inch (Crushed)

Garam Masala, 1 Tbsp

Cinnamon Stick, 2

Vegetable Broth, 2 Cups

Sesame Oil, 2 tsp or more, as required


Method:

Dice Onions finely and addto the pressure pan with sesame oil.

Add the cinnamon sticks before adding the onions.

Now, add ginger and garlic.

Once transparent, add all the vegetables, green chili, and saute for a minute.

Add Salt,  Garam Masala and Quinoa.

Mix well and add broth or water.

Close the pressure pan and cook for one whistle.

Turn off and let pressure get down.

Finely cut cilantro can be used for garnish.

Serve hot.

Radha’s Fit Rice Substitute: Barley Pilaf

Posted on 07-01-2011 | By: Radha

Category : Radha's Fit Recipes, Tiffins / Snacks, Whole Grains

Barley has too many health benefits to be ignored. It should become an integral part of ones kitchen. Radha Rayasam. This pilaf has passed the kid test at my home. Even my friends’s kids approved of it. So I will consider this a hit. The health benefits of mushrooms are many too. Hence I use mushroom broth when available. Water will suffice, but any other broth will add more flavor to this dish. I recently ate a coconut rice in which they had added raisins, I must tell you, I was blown away by the taste. I tried adding raisins to this dish too, and it did not disappoint. Coconut milk may also be added for a different flavor. You can play quite a bit with this dish, bottom line is, you are eating barley and not white rice. Your body needs barley.


Ingredients:


1 1/2 Cups Pearl Barley (Try it with the hull too, needs some getting used to)

1 medium onion Chopped finely

1/2 Cup Chopped carrots

1/2 cup, chopped peas

1 tsp All Spice + 1 tsp Garam Masala

1 tsp Turmeric + 2 tsp Freshly ground Black Pepper

Cashews lightly fried in ghee, 10

Raisins fried in ghee, 10

1 Bay Leaf

2 tsp Olive Oil

Water or Broth, 3 Cups

Salt, as required


Method:

Heat a Pressure Pan and add oil. To the oil, add bay leaf.

Add Onions and fry till tranparent.

Now toss the carrots and peas and saute a little.

Add salt and powdered spices.

Mix in washed Barley and saute for a minute.

Add water / broth and put the lid on.

Cook on medium flame for 2 whistles.

Wait till pressure is completely relieved,

Garnish with cashews and raisins.


Use instead of Rice. Serve with your favorite curry or seared fish

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