Tag Archives: Breakfast recipes

  • 01
    Jan 19
  • 0

Benefits of Fermented foods (Fluffy Idli Recipe)

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Naturally fermented foods may help strengthen your gut microbiome which are basically the beneficial bacteria and microorganisms that live in your digestive tract. Gut microbes are now believed to be key to many aspects of human health including obesity, immune, metabolic and neuro-behavioural traits. Reseraches believe that fermented and probiotic foods are seen to improve immunity, aid in better digestion, prevention of allergies and also treating diarrhea.

One such naturally fermented food that is commonly made in most South Indian homes regularly are idlis and dosas. Who knew eating the humble idli (in moderation) could actually benefit your health?

Besides idli/dosa batter here are some of the other Indian foods that are fermented:

  • Curds/dahi/yogurt– a part of of a traditional meal in most Indian families, this contains live cultures.
  • Pickles
  • Gajar/Beetroot Kanji (North India): a drink made with fermented carrots/beetroot
  • Traditional Dhoklas (Gujrat) that are fermented and not instant
  • Traditional Handvo (Gujrat)-where the batter is let to ferment overnight
  • Fermented rice– called panta or poita bath(Assam, West Bengal,Tripura),  pazhaiya choru(Kerala), pazhaya saadam (Tamil Nadu) is basically the extra cooked rice soaked in water overnight during which it ferments, and is eaten in the morning with buttermilk and garnish of onions, green chilies etc.
  • Gundruk (Himalyan areas, Darjeeling, Sikkim): Fermented greens
  • Sinki (Himalyan areas, Uttarkhand, Sikkim): Fermented radish
  • Iromba( Manipur):  A dish made with fermented fish

Besides these there are many drinks/dishes that incorporate curds/buttermilk like kadhi, Rajasthani rabdi, Ragi ambli (Karnataka) and yeast fermented products like traditional naan and parottas.

Coming back to the humble idli,  what exactly happens when you ferment the idli batter?How does it become more nutritious?

During the fermentation process the carbohydrates get converted into simpler sugars that are easier to digest. This is one of main reasons that it is given to babies and those who are sick. It also increases the bioavailablity of many vitamins and minerals  such as iron, potassium and calcium and also increases the vitamin B content. It was seen that after 12 hours of fermentation of 100 grams of rice, the availability of iron changed from 3.4 mg to 73.91mg .

Unlike other fermented foods which still have the live cultures, the steaming process will kill the live cultures but it still makes the idli more nutritious than plain rice and dal.

Try making your own batter instead of buying store made ones. It’s easy, just follow this recipe:

Ingredients for Idli:

  • Idli (Par boiled) rice: 2 cups
  • Urad dal (skinless) : 1/2 cup 
  • Fenugreek seeds – 1/2 tsp 
  • Beaten rice (poha) – 1/3 cup
  • Salt : to taste

Method:

  1. Wash and soak  the urad dal (without skin), idli rice and fenugreek seeds in water for 6-7 hours. Soak poha for 1/2 hour before grinding.
  2. Grind the urad dal with enough cold water to make a smooth, fluffy paste. Keep aside.
  3. Grind the idli rice along with the poha with enough water till you get a smooth paste.
  4. Now mix the rice batter with the urad dal batter. Add salt (if the weather is cold, avoid adding salt if the weather is hot) and mix it well to aerate the batter with enough air to aid in fermentation.
  5. Let it ferment overnight (if it’s cold, you can keep it inside the oven with the light of the oven switched on).
  6. In the morning, mix the fermented batter well and grease the idli moulds.
  7. Boil water in a steamer, once water starts boiling,  pour the batter into the greased moulds.
  8. Steam for 10-12 minutes or until it is cooked.
  9. Serve with sambar and chutney.
  • 03
    Dec 18
  • 0

Appe with Mixed vegetables(Paddu/ Guliyappa/ Paniyaram/Gundponglu)

Category:Indian Dietitian Online Tags : 

Appe is a common breakfast dish in Mangalore. It’s also popular in the other Southern states and is called Paadu/Guliyappa in Karnataka, Paniyaram in Tamil Nadu, Gundponglu in AP and Telengana. And called ‘dosa in a ball’ by my daughter!

It’s made with the dosa batter in a special ‘appe pan’ which has 5-7 or more round holes. The batter is poured into these holes and the resulting appe is almost round like a ball.

Appe, Paddu, Paniyaram pan

Here’s a healthier version of the recipe in which I have added sauteed mixed veggies into the batter to make it more nutritious and can be packed and taken for lunch :

Ingredients for the Batter:
  • Idly Rice: 3/4 cup
  •  Raw Rice: 1/4 cup
  • Urad Dal: 1/2 cup
  • Fenugreek seeds: 1/2 tsp

Other Ingredients: 

  • Carrots: 1 medium (finely diced)
  • Green Beans: 1/2 cup
  • Peas: 1/2 cup
  • Green Chilli: 1 finely chopped (optional)
  • Curry leaves: 10-15 nos., finely chopped
  • Onion: 1 medium, finely chopped
  •  Salt: to taste
  • Coriander leaves: 3 tbsp, finely chopped
  • Oil/ghee/butter
Method:
  1. Wash the idly rice, raw rice, fenugreek seeds and whole urad dal then soak for 6-8 hours.
  2. Grind the soaked mixture with enough water to get a smooth batter.
  3. Transfer the ground batter to a clean vessel and cover it and let it ferment in a warm place overnight.
  4. Heat oil in a pan and add the curry leaves, onions green chili(optional) .
  5. Saute till the onions are soft. Add the chopped veggies and the coriander leaves and sautee till the veggies are cooked. Add the salt. Remove from heat and set aside to cool
  6. Add this mixture when cool to the batter and mix well.
  7. Heat the appe pan till its really hot(test by sprinkling water-it should sizzle). Add a little oil/ butter/ ghee into each mold. Drop the batter to fill the mold. Cover and cook for a minute. Then turn and cook on the other side till its golden in colour.
  8. The appe should be crispy and golden on both sides.
  9. Serve hot with chutney.

 

 

 

 

  • 14
    Sep 17
  • 0

Brown rice Masala Dosa( Savoury Crepes with Potato filling)

Category:Indian Dietitian Online Tags : 

This is a great recipe for those on a Gluten-Free diet.

Ingredients (for the potato filling):

  • Potatoes: 4 nos. (boiled and coarsely mashed/cut)
  • Green chillies: 1-2 nos. (slit length-wise)
  • Onions: 1 large or 2 medium (cut lengthwise-and then cut into half)
  • Ginger: 1/2″ piece(chopped fine)
  • Turmeric:1/2 teaspoon
  • Salt: to taste

For the tempering:

  • Oil: 1 teaspoon
  • Mustard seeds: 1 teaspoon
  • Cumin seeds: 1 teaspoon
  • Curry leaves: 2-3 nos.
  • Channa dal/split black chickpeas/Myles: 1 teaspoon
  • Cashew nuts: 4-5 nos(chopped)

Method:

  1. Heat the oil in a non-stick pan,then add the mustard, cumin and the channa dal.
  2. When the mustard starts to sputter,add the curry leaves and the cashew nuts and stir till the cashew nuts are brown.
  3. Add the ginger and fry till it turns a golden brown.
  4. Add the slit green chillies,the chopped onions,turmeric powder,salt and saute till the onions turn translucent.
  5. Add the coarsely mashed potatoes and mix well. Add 1/2 cup water and cook stirring continuously for 5-6 minutes. Set aside.

Ingredients (for the dosa):

Method:

  • Wash, then soak the raw rice, urad dal and fenugreek seeds in water for at least 4-6 hours.
  • Drain the water used for soaking.Add the cooked rice (if using flattened rice-wash,drain and let it stand for at least 10-15 mins), and about a cup of water and grind to a fine paste (should be as thick as the pancake batter).
  • Let it ferment overnight (or for 10-12 hours) in a big bowl(the batter will rise if the weather is warm enough).
  • Once it has fermented,add salt and mix. Then pour a ladleful of the batter onto a HOT pan and spread the batter with the ladle in a circular motion(going from the centre of the pan to the outside).
  • Add a little ghee/butter/oil to the edges of the dosa and let it cook till you notice it getting golden brown from underneath.
  • At this stage, place the yellow potato filling at the centre of the dosa and fold from both sides (like a wrap) or you could also fold it from three sides(the resulting dosa would looks like a triangle).
  • Remove from the pan.Serve hot with a little cilantro chutney and sambar .

Note:

  • Warm weather is crucial for the batter to ferment.
  • The pan needs to be really HOT before you start making the dosas.
  • The dosas can be made without the potato filling too- then it would be known as ‘Plain Dosa’ (not as much fun as eating the ‘masala’ variety).

 

  • 30
    May 17
  • 0

Oats Dosa (Savoury Oats Crepes)

Category:Indian Dietitian Online,Online Dietician India Tags : 

Oats are rich in fibre, protein vitamin B1 and minerals like manganese, phosphorous, copper, selenium and zinc. It is made up of three types of starch mainly rapidly digested, slowly digested and resistant starch of which the resistant starch is important as it does not get digested and is seen to be beneficial to gut health. Oats is shown to be helpful in reducing cholesterol, increasing satiety as well as reducing constipation.

If a bowl of oats porridge isn’t your cup of tea, then try out this Oats Chilla or dosa recipe and you can still get the health benefits of oats.

Ingredients for Oats Dosa/chilla :

  • Rolled oats: 1 cup (powder in a mixie/blender)
  • Urad dal: 1/4 cup
  • Tur Dal: 1/4 cup
  • Channa dal: 1/4 cup
  • Moong dal: 1/4 cup
  • Ginger: 1/2 inch grated
  • Red chili powder:  1/4 tsp (add more if you like it spicy)
  • Cumin/Jeera seeds: 2 tsp
  • Cilantro/Coriander leaves: 4 tbsp (chopped)
  • Salt: to taste
  • Water: enough to make a smooth pourable batter
  • Oil/ghee: for making dosas (you can use a small onion cut into half breadth wise to dip and spread the oil on the tava)

Method:

  1. Wash and soak the dals for 4-5 hours. Then grind it together till you get a fine paste.
  2. In a big bowl whisk it with all the ingredients, add water and whisk again to make a smooth batter(add more water if the batter is too thick). Keep aside for at least 30 mins.
  3. Heat a tava, dip a cut onion in the oil and spread over the tava. Check if the tava is hot by sprinkling some water on top of it-if it sizzles, then the tava is ready.
  4. Take a ladleful of the batter into the centre of the tava and spread using the back of the ladle in circular movements, spreading the batter thinly over tha tava.
  5. Cover and cook for a few minutes over medium flame.
  6. Then remove the cover, add some oil to the sides of the dosa and cook till you see the dosa leaving the sides.
  7. Flip the dosa,add some oil and cook the dosa on the other sides for a few minutes.
  8. Flip back to the first side and let it cook again for a minute.
  9. Remove and serve hot with a spicy chutney.

 

 

 

 

  • 03
    May 17
  • 0

Mango Dosa (Gluten Free Mango Pancakes)

Category:Indian Dietitian Online,Online Dietician India Tags : 

It’s mango season,and who doesn’t love mangoes?

Mango is high in fibre, and loaded with vitamins A and C. It also contains folate, B6, iron and lots of antioxidants.

I just had to try something different.I tweaked this traditional Manglorean(a small seaside town in South India that my side of the family is originally from) Sweet Dosa recipe and added mangoes instead of cucumbers.As a kid,I grew up watching my mom and gran starting the next day’s breakfast preparations a day in advance.We always woke up smelling the wonderful aromas wafting from the kitchen. This recipe too is no exception,I had to soak the rice once we were done with breakfast,grind it in the evening and let it ferment overnight,and voila the batter for the next day’s breakfast was ready.
Traditionally it’s made with either Southekai(Kannada for cucumber) or with watermelon. Otherwise it has all the original ingredients like:

Beaten rice/Rice flakes: ‘Poha’ is rice that is dehusked and then flattened into light flakes. Traditionally flattened with iron rods,it used to contain more iron than regular rice.
Jaggery: or ‘gur’,is a traditional non-refined sugar(made from either cane sugar or from date palm) which is rich in non-heme iron and other mineral salts.

Fenugreek seeds: ‘Methi’ seeds as it’s commonly known in India, is a known galactagogue and recent studies have shown that it has cholesterol and serum glucose lowering properties as well.
Ingredients:

  • Rice: 1 cup
  • Flattened rice/Poha: 1/2 cup
  • Jaggery(scraped): 3/4th cup (or sugar-1/2 cup)
  • Yogurt(preferably homemade)-1/2 cup
  • Fenugreek/Methi seeds-1/2 teaspoon
  • Ripe Mango:1 big or 2 small
  • Salt:1/2 teaspoon

Method:

  1. Wash the rice and the fenugreek seeds,then soak it in water for at least 6-7 hours.
  2. Wash and drain the flattened rice and let it stand for about 10-15 mins.
  3. Grind all ingredients(except the mango) till you get a fine batter.Let it ferment for at least 8-9 hours or overnight(works well in warm weather). The batter will double in volume.
  4. Make a puree of the mango pulp(when sugar is added to this pulp,it’s called ‘aamras’).If using cucumber instead of mangoes,then grate half (a big) cucumber and mix with the batter.
  5. Mix this puree with the batter and pour a ladle of the batter onto a hot non-stick pan and spread.
  6. Cover with a lid and cook on medium flame for two or three minutes. Then cook uncovered till the dosa is done.
  7. Serve hot(you can serve it with cut mangoes or even with some ‘aamras’).

Note:

  1. If the weather is not warm enough(as was the case when I made it),the batter will not ferment and the dosa will not get tiny little holes on it( the dosa will be flat as seen in the snap).
  2. The jaggery tends to add a brownish colour to the dosa(if you add sugar,the dosa will turn out a lovely yellow colour) but the dosas are more nutritious when made with jaggery.
  3. Traditionally the dosa is eaten hot with a little ghee spread on top. Since the dosas are sweet, you can eat it as it is.
  4. I used the Scarlet Sweet mango for this recipe,you could use any of the sweet mangoes available.
  • 24
    Aug 16
  • 0

Idli Upma with vegetables (Leftover Idli Recipes)

Category:Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Online Dietician India Tags : 

Left -over idlis?  Tired of eating idlis the next day? Try out something different-Idli Upma and make it healthier by adding some mixed veggies.

This recipe was suggested by my college friend, the ever gorgeous Vidya Suresh. Thank you Vidya!! Love you for all the encouragement-that’s what friends are for. Love you 🙂

Ingredients for Idli Upma (Serves 4):

  • Idlis: 10-12 (crumbled)
  • Onions: 2 small (chopped fine)
  • Tomatoes: 2-3 medium (chopped)
  • Green Chilies: 1-2 slit (or as per heat tolerance)
  • Ginger: 1″ piece (grated)
  • Mixed vegetables: 1 cup (green peas, green beans, carrot,etc)
  • Coriander leaves/cilantro: 2tbsp (chopped) for garnish
  • Oil: 3 tsp
  • Mustard seeds: 1 tsp
  • Urad dal: 1/2 tsp
  • Peanuts/ cashew nut: a few (optional)
  • Curry leaves: 8-10
  • Salt: to taste

Method:

  1. Heat the oil in a kadai, add the mustard seeds and urad dal, when the mustard starts to pop, add the turmeric leaves, curry leaves, peanutsslit green chilies, ginger and onions and stir till the onions become translucent.
  2. Add the salt, mixed vegetables and stir fry for 5-10 mins.
  3. Add the chopped tomatoes and stir fry till they are cooked (add a little water if necessary)
  4. Once the vegetables are cooked add the crumbled idli and mix well.
  5. Serve hot garnished with chopped cilantro and a dash of lime (optional). This can be served as such or with some chutney or sprinkle it with some peanut chutney powder .
  • 03
    Jun 16
  • 0

Whole wheat dosa with fresh fruit (Whole wheat crepes)

Category:Healthy Indian Recipes,Recipes-Healthy Breakfast Tags : 

Healthy eating is all about eating in moderation, and what is life without a touch of sweetness? Treat your kids to the occasional desserts, but make it a tad healthier by using fresh and less processed foods. Learn how you can add more fibre to your dosa by using whole wheat flour (regular chapathi/roti atta). Using fresh fruits like strawberries, peaches, blackberries or raspberries instead of jams or preserves also increases it’s nutritional value.

Ingredients for Instant Whole Wheat dosa/ crepes: (Makes approx 10-12)
  • Whole wheat flour (atta)- 1 cup
  • Eggs-3 nos.
  • Milk- 1 cup,
  • Water- 1 cup
  • Honey/ jaggery- 1 tbsp
  • Cardamom- 2-3 (remove the skin)
  • Salt- a pinch
  • Oil- 1 tbsp
Method:
  • Put all the ingredients in a blender and blend till you get a pouring consistency.
  • Let it rest for 15-20 mins. In the meanwhile you can make the filling.
Ingredients for filling:
  • Peaches/strawberry/blackberry/blueberry- 500gms
  • Lemon juice- 2tsp
  • Honey- 1-2 tsp
  • Hung curd/Greek Yogurt: 1/2 cup
Method:
  1. Wash the fruit well. If using peaches, remove the skin and then slice into thin slivers. Strawberries need to be hulled and sliced into slivers.
  2. Put the fruit into a microwave safe bowl and microwave for 1-1.5 mins.
  3. Remove add the lemon juice, honey and mix well. Keep aside.
Making the crepes:
  1. Heat a pan, add a teaspoon of oil and spread it around the pan.
  2. Pour a ladle full of the batter and swirl the pan to spread the batter (do not spread it with the ladle like dosas),
  3. Cover and cook on medium flame for about 2-3 mins till golden brown. Then flip it over to cook on the other side( be careful not to break it since they are very thin).
  4. Cook for another 2 mins, then slide onto a plate.
  5. Spoon out the filling into the centre and cover it with the two ends of the crepe or roll the crepe (whichever is easier).
  6. Serve with a dollop of yogurt and some maple syrup/honey.

 

  • 20
    May 16
  • 0

Overnight Oats Mango Smoothie /Breakfast Oats Mango Smoothie

Category:Healthy Indian Recipes,Indian Dietitian Online,Recipes-Healthy Breakfast Tags : 

Oats is loaded with soluble fiber and is great for:

  1. reducing ‘bad’ cholesterol,
  2. controlling blood sugar level,
  3. relieving constipation

Overnight oats is the new way to make oats without cooking. You simply soak the oats in your choice of liquid (water, milk, almond milk, soy milk, coconut milk) overnight in the fridge. The oats tend to absorb the liquid and soften up a little and can be eaten the next day without heating (those who don’t like eating a cold breakfast can also heat it up).

Here’s a tasty smoothie that you can have for breakfast or anytime you feel like having a snack.

Overnight Oats Mango smoothie

Ingredients for Mango Oats smoothie: Serves 2

  • Mango- pulp of 3 nos.
  • Rolled Oats(raw or cooked)- ½ cup
  • Yogurt- 1 cup (made from skim milk)
  • Skim milk- 1 cup
  • Honey- 4tsp

Method:

  1. Soak the oats in the milk overnight in the fridge.
  2. In the morning, blend all the ingredients together in a mixer till smooth.
  3. Pour into a glass, add a dollop of curd on top.
  4. Serve chilled.

Note:

  • When making the smoothie for kids, you could powder the oats first and then blend along with the rest of the ingredients as they may not enjoy the texture that comes with the raw/cooked oats.
  • You could even cook the oats, instead of soaking it overnight and add it to the blender once it has cooled.
  • You can substitute the mango with any seasonal fruit like strawberries, peaches or bananas.

Overnight Oats Mango Smoothie

Overnight Oats mango Smoothie

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