Chano Ani phovu ( Savory chickpeas served with flattened rice). Meatless Monday

Today I am sharing with you one of the very traditional breakfasts served in Konkani households in the South Kanara region : Chano Ani Phovu. This is a wholesome breakfast comprising of all the essential ingredients needed to kick-start your day and keep you satiated throughout the morning. Chano is essentially chickpeas and phovu is flattened rice. Chickpeas we know is a great source of protein and the flattened rice is essentially carbohydrates. The chickpeas is cooked with a tempering of mustard, curry leaves and green chilies. Traditionally, black chickpeas ( kala Chana is used). Here, I have used white chick peas or kabuli Chana. Sweet potatoes are sometimes added and sometimes not. I like to add sweet potatoes in mine as they are nutrient rich.

There are various ways in which phova chutney can be made. What I have made today is the easy version where in Sambar powder has been mixed with freshly grated coconut and mixed with beaten rice. It is delicious!!

Let's check out the recipe:

Prep time: 15-20 mins
Cook time: 15-20 mins
Total time : 30 mins-40 mins

Servings: 4

Ingredients:

For the Chano (Chickpeas):
Chickpeas( Chana): 2 cups white cooked. ( If using canned, 1 10 oz can)
Sweet potato: 1 medium sized, washed and chopped to medium cubes.
Coconut oil: 1 tsp
Mustard seeds: 1/2 tsp
Green chillies: 2-3 slit lengthwise.( can be adjusted based on your spice level).
Hing( asofoetida): a pinch if using powder, 1 tsp if using solution.
Salt: to taste
Jaggery/ brown sugar: 1 tsp
Freshly grated coconut: 1 tbsp

For the Phovu ( flattened rice):
Flattened rice, thin: 4 cups
Freshly grated coconut: 2 cups
Sambar powder: 1 tbsp
Salt: to taste
Sugar: 1 tbsp

Tempering (optional):
Coconut oil: 1 tsp
Mustard seeds: 1/2 tsp
Curry leaves: 1 sprig

Method:

For the Chano (Chickpeas):
Heat a sauté pan/ kadai with oil. Add mustard seeds. Once the mustard seeds splutter add the slit green chillies, sauté for few seconds. Now add the diced sweet potato, hing, salt, jaggery and 2 cups water. Cover and cook until the sweet potatoes are 3/4 done. Now add in the cooked chick peas and mix well. Cover and cook on medium until the sweet potato is cooked well. You could now open and dry the excess water if you wish. You don't have to. In fact if it is being made to be eaten with Phova chutney ( flattened rice) then the excess water ( sauce)is left so that it is more delicious to eat!

For the Phovu ( flattened rice):

Take the freshly grated coconut, Sambar powder, salt and sugar in a bowl. Mix well.
Now add the flattened rice ( phovu), little at a time, massaging and mixing with each addition using your hands . Add all the phovu and massage until the phovu is softened well.

Tempering ( optional):
Heat coconut oil in a small frying pan. Add mustard seeds. Once the mustard seeds splutter, add curry leaves and turn off the flame.
Add this tempering to the above bowl containing phovu ( flattened rice).

Serve immediately with hot Chana usli.

Best when served immediately!

Enjoy!

Blender Carrot Muffins

Yesterday my husband came back from the grocery store with a 5lb bag of carrots. I asked him what I am supposed to do with that many carrots, he said “ you can make carrot halwa”. I knew that meant he wanted me to make the halwa. I ceded and made halwa using 5 big carrots. I still had a lot of carrots. I have been wanting to make this blended dump carrot cake for a long time. I decided to give it a try. Blender cake means the cake is make using a blender or mixie ( without using any other fancy gadgets). Dump cake means that the cake is made by dumping all the ingredients into one bowl and mixing them up. In this case we dump all the ingredients into the blender/mixie and mix them all up. You put it into a pan and bake them. I decided to make muffins instead of baking them into a cake. The result was these delicious looking golden beauties. My children finished them in half a day!!

Here is the easy recipe: 

Servings: makes 9 large muffins 

Ingredients: 

Carrot: 1 large peeled and chopped 

Eggs: 2 large 

Sugar: 1 cup 

Cooking oil: 1/2 cup ( I used coconut oil) 

Cinnamon powder: 1/2 tsp 

Flour: 1 & 1/2 cups

Baking powder: 1/2 tbsp 

Method: 

Preheat the oven to 350 degrees. 

Grease/line the muffin pan and keep ready. 

In a blender add chopped carrots, eggs, sugar, oil, cinnamon powder and blend well. 

Add the flour little by little and pulse lightly until mixed. Do not over mix. Turn off the blender. Now stir in the baking powder. 

Pour into muffin pan until 3/4th full. 

Place on medium rack and bake for 11-12 minutes or until a toothpick comes out clean when inserted. 

Turn off oven, take the pan out and let it cook. 

Remove muffins from pan when completely cooled. 

Enjoy!!

Very Berry Overnight Oats; can be vegan

Believe it or not, my regular weekday breakfast is oatmeal!! Yes, oatmeal every single day.. I am sure you must be thinking.. how boring!! Well, actually it isn't as I make my oatmeal many different ways: steel cut oatmeal, oatmeal with quinoa, oatmeal with lots of dry fruits, berries and nuts , masala oats and from time to time: overnight oats!  

I have oatmeal for breakfast everyday because it is by far the easiest healthy and nutritious breakfast one can make in minutes. The good thing about overnight oats is that there is no cooking involved. You just dump/layer all the ingredients in the container that you are going to take it in and leave it in the fridge. The best thing about overnight oats is that it can be made/packed the night before , which means that making breakfast is one less thing to worry about in the morning upon waking. You just grab your jar of oatmeal from the fridge and head out the door. 

Overnight oats has been especially good this summer helping me beat the heat! The yogurt and fruit medley are cooling to the body and highly enjoyable to the mouth! I especially love piling up all the fresh fruits on the oatmeal. I am sure you will too once you try it. I use chia seeds in mine, which is entirely optional. Do give it a try. You can use any fruits of your choice. While it is gluten free when you buy gluten free oats ( oats not contaminated by wheat ), it can be vegan if you use almond/soy milk and/or yogurt. I cannot think of an easier and healthier breakfast!!

Prep time: 10 mins
Cook time: 0 mins
Total time: 10 mins 

Servings: 1

Ingredients: 

Oatmeal: 1/2 cup

Milk: 1/2 cup 

Yogurt: 1/4-1/2 cup ( depending on preferred consistency)

Mixed berries: 1/2 cup

Honey: 1 tsp 

Chia seeds: 1 tsp ( optional)

Method: 

Take the jar/ container that you are going to take the oatmeal in. Add 1/2 cup oatmeal to it. 

Now add 1/2 cup milk. 

Next add in the fruits, the yogurt,chia seeds and lastly the honey. 

Keep it in the refrigerator overnight or until you are ready to eat. 

Enjoy!

Cooking made easy: 

If you like a really creamy texture, use quick oats. If you like a little more substance, use whole oats. 

You can use any fruits that you have on hand or prefer. 

Tip for healthy living: 

A healthy diet should include whole grains, fruits, vegetables and proteins. The more colorful the meal, the more nutrients it contains. Try to include all the food groups in all your meals and make them as colorful as you can!

Food for thought: 

Commitment is an act, not a word. Jean-Paul Sartre

South of the Border Burrito; Meatless Monday vegan recipe and a giveaway!!

My family is a connoisseur of vegetarian food. Fish and chicken is cooked only occasionally. I love fish and cannot resist grilled chicken. However, my husband and kids prefer vegetarian food over non-vegetarian. Needless to say, I therefore end up cooking more vegetarian dishes than non-vegetarian. Truth be told, personally for me, cooking a vegetarian dish is much easier and quicker than non-vegetarian.

I am a huge supporter of the Meatless Monday Movement. I often feel that people in the West have this misconception that a meal is incomplete without some form of animal protein and that animal protein is essential for normal growth and development.  Indian cuisine proves that this is a myth. Many Indians are vegetarian and lead a healthy, whole and successful life. 

Coming back to the recipe on hand.. when Taylor from Meatless Monday told me about an opportunity to work with Kristi Funk by trying one of her healthy recipes that support her  latest book filled with tons of information regarding breast cancer, how to prevent it with a healthy lifestyle, I was all for it! I am always on the quest for cooking in a healthier manner. I grew up in a family where 1 liter of oil would last the entire month. This recipe of Kristi’s uses no oil at all! I had to try that. I have to tell you, it came out delicious!! 

For those of you who are not familiar with Dr. Kristi Funk, she is a leading board-certified breast cancer surgeon and specialist in comprehensive wellness, including nutrition, fitness, and stress management. Best known as the breast surgeon for Angelina Jolie and Sheryl Crow, Dr. Funk has compiled her accessible and powerful strategies for reducing cancer risk and achieving optimal overall health into a much-anticipated book, Breasts: The Owner’s Manual, which came on shelves May 1, 2018.

Dr. Funk embraces meat reduction for healthy living. She personally provided a selection of delicious Meatless Monday recipes exclusively for us to try. One of them was the South of the Border Burrito. I tried it and everyone at home loved it! It was quick and easy. I would have never imagined that cooking without oil would taste so good! I made some minor changes to it due to lack of some ingredients. I didn’t have cilantro or avocado and therefore skipped it. I used chopped lettuce instead. Instead of Braggs amino acids I used tamari sauce. I have described the recipe verbatim as provided by her.

If you would like a copy of Dr Funk’s book, sign up with your email to participate in the give away! 

Serves 3-4

Ingredients:

1 package (8 oz.) organic firm or extra firm, well drained tofu (prep technique below)

1 onion

1 large green pepper

1 large red pepper

2 handfuls chopped spinach

2 tomatoes

1 tsp turmeric

2 T Bragg Amino acids (or tamari)

Veggie broth to broth sauté

Salsa

1 Avocado

Cilantro to taste

Whole grain tortillas

Directions:

Heat pan with a tiny bit of broth just covering the bottom of the pan. Once the broth is simmering, add the chopped onions, tomatoes and peppers. Sauté until they start to get soft (about 6-8 minutes). Keep adding broth by the tablespoon when pan is gets too dry.

Crumble tofu (I use my hands), add turmeric and Bragg Amino acids and sauté until everything is starting to brown just a bit.

Add spinach, turn OFF heat, and toss for a minute or so.

Taste and decide if you want to add a little more Bragg’s.

Heat tortilla until soft and fill with mixture. Add salsa, cilantro and avocado and wrap into a burrito.

Tip: Draining tofu completely is important. Cut the tofu block in half and press in clean kitchen towels, then wrap in a dry towel and place under a heavy pan (or a stack of books!). Leave for at least 20 minutes and change out towels if they get too saturated. Better yet, buy a tofu press... such a great gadget to have!

I am bringing this salad to all my friends at Angie's Fiesta Friday #223. Her cohost this week is the amazing Mollie @ The Frugal Hausfrau.

Please do share your thoughts. Your opinion matters!

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Very Berry Smoothie; Vegan; Meatless Monday!

It finally feels like summer here!! Well actually too much summer!! It is officially not summer yet!! It was so hot all weekend long!! I couldn't bear it! All I did was drink fluids all weekend long. I didn't feel like eating anything due to the heat. 

I made this mixed berry smoothie using the berries I had in my refrigerator. This is the season for berries and I have atleast 2-3 kinds on hand all the time. The kids love yo munch on berries and I use them in my oatmeal. For the smoothie I used some overripe strawberries, blueberries and raspberries. I added a whole banana to give the smoothie thickness and sweetness. Just to be extra sure, I threw in a tablespoon of honey. I am aware that smoothies are made with milk but I blended the whole thing with water. You could use coconut water to give additional sweetness or to substitute for honey. You could strain it if you wish. I didn't strain it! The kids and hubby loved it! I am sure I will make this all summer long! It is a great way to get people who don't eat fruits to eat fruits! My son couldn't keep his hands off!

Servings: makes four 8 oz glasses 

Prep time: 5 minsCook time: 0 mins Total time: 5 mins 

Ingredients : 

Strawberries: 1 cup,hulled, washed and drained. 

Blueberries: 1 cup, hulled, washed and drained. 

Raspberries: 1 cup, hulled, washed and drained. 

Banana: 1, large

Honey/Agave : 1 tbsp

Water: 2 cups ( can add more depending on desired thickness)

Ice: 1+ 1 cup

Method:

Add all the above ingredients except 1 cup ice, to a blender. Pulse and blend for 1 minute.

Divide 1 cup ice between 4 cups. Pour the smoothie until desired level. Garnish with a fresh strawberry.

Serve chilled!

Enjoy!! I am sharing this with my dear friends at Angie's Fiesta Friday#177. Your cohosts this week are Ai @ Ai Made It For You and Jhuls @ The Not So Creative Cook.

Cooking made easy: 

If you cannot be bothered with washing and cleaning the berries, you can use frozen berries. They usually come in a mixed bag and are perfect for smoothies! All you have to do is throw them in a blender! 

You can add soy/almond/coconut milk if you are vegan and regular milk if you are not. It makes for a great filling breakfast substitute. 

Tip for healthy living: 

Always wash berries just before using them. Soak them for 5 mins in cold water with a few drops of vinegar in it. This apparently helps clean most impurities. Then drain on paper towels.

Food for thought :

Fear is the mother of foresight. Thomas Hardy

Please do share your thoughts. Your opinion matters!

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4- ingredient Buckwheat Pancakes with vegan option; Meatless Monday.

Pancakes are fun for kids and adults alike. But there are many who follow a gluten free diet due their intolerance to gluten. Buckwheat flour is a great alternative to regular flour. It is of course darker in color and may not appeal to all but it is definitely healthier and has a different kind of nutty flavor. For all those who are vegetarian and don't eat eggs, you can totally skip the eggs and make the pancake. The use of buttermilk helps leaven the butter and make the pancakes fluffier.

Those who are vegan can use almond or soy milk and still make the pancakes. The only difference is that it won't be very fluffy.

I also make it healthier by using honey instead of sugar. You can use maple syrup too. Sugar alternatives like agave can also be used.

Servings: makes 5-6 medium sized pancakes.

Prep time: 10 minsCook time: 15 minsTotal time: 25 mins

Ingredients:

Buckwheat flour: 1 cup
Baking powder: 1 tsp
Honey: 1 tbsp
Salt: 1/4 tsp
Buttermilk: 3/4 cup ( Vegans can use plant-based milk like almond milk/ soy milk)
Butter/ coconut oil : as needed to grease the pan. ( Vegans may use coconut oil)

Method:

Add buckwheat flour, baking powder and salt to a bowl. Mix well.

Add honey. Stir.

Now slowly add the buttermilk little by little, mixing the batter in between. Stir gently until all the batter is nicely mixed. The batter might be thicker than usual. It is ok.
Do not overmix!

Heat the griddle/pan.
Add 1/2 tsp of butter/oil to the pan.

Pour 1/4 cup of batter into the center of the pan. Using a ladle, gently spread it in circular motions. Don't spread it thin.

Let it cook on low flame for 2 mins. You will see bubbling on top. Try to release the edges of the pancake from the pan. If it releases easily, flip the pancake.

Cook from the other side for 1 more minute.

Remove from the griddle and place it on a serving plate.

Top it with bananas,  berries, chocolate chip or nuts. Pour maple syrup/honey or regular syrup on top.

Enjoy!

I am bringing this to my dear friend Angie's Fiesta Friday#175. Her cohosts this week are Monika @ Everyday Healthy Recipes and Suzanne @ A Pug in the Kitchen. 

Cooking made easy:

While making pancakes, it is best to spread the batter thick. Also cook the pancakes keeping the gas flame low or else the bottom of the pancake will get burnt.

Tip for healthy living:

Buckwheat is a great alternative for people with gluten intolerance. It can be easily substituted for flour and it has a high nutritional value.

Food for thought:

Unless we remember, we cannot understand. E.M.Forster

Please do share your thoughts. Your opinion matters!

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Sago/ Sabudana Idlis ( steamed dumplings made from Tapioca pearls)

Sago/sabudana or tapioca is very commonly used during fasting in India. There is Sabudana khichidi, Sabudana vadas, Sabudana thalipeeth. Sago pudding or kheer is a popular dessert made for special days. I am very fond of Sabudana on a regular basis, be it religious days or not. I could eat these items anytime.

Recently, my mom introduced me to Sabudana idlis. I have made many kinds of idlis: regular idli, varai idli, mallige idli, sannas, kulith idli, cucumber idli, cornmeal idlis, quinoa idlis. But Sabudana idlis , I have not made. I decided to try mom's recipe as she was raving about these idlis. She also told me to make sure that I serve them with saagu, kurma, matar paneer  or any such curry or not the regular sambar. You know what they say!! Mom is always correct!!! Well it was definitely correct in this case! The idlis were soft, fluffy and delicious! I served it with saagu and it made for a truly delicious breakfast!

It is a great solution for next day breakfast if you have forgotten to make an idli or dosa batter. It is very simple and easy to make recipe with no grinding involved! You just mix the ingredients, make the batter the previous night and keep ready. In the morning just steam it and you have hot idli ready!!

Servings: 4-6

Prep time: 10 minutes + fermentation time ( 3-4hours)

Cook time: 10 mins

Total time: 20 mins + fermentation time.

Ingredients :

Sabudana/sago/tapioca pearls: 1 cup
Rice rawa/ Cream of rice: 1 cup
Yogurt/Curd: 2 cups
Water: 1 cup ( may not need all)
Salt: 1/2 tsp ( adjust according to taste)
Baking soda: 1/4 tsp
Sugar: 1 tsp
Water: for steaming the idlis , as per individual steamer requirement.

Method:

Take Sabudana and washed rice rava in a bowl.
 Add 2 cups of yogurt and  mix . 
Add water little bit at a time to get a batter consistency that is not too thick or too runny.
Cover and keep aside for atleast 3-4 hours for fermentation. I leave mine overnight.
When ready to steam, add salt, sugar and baking soda to the batter. Mix well.

When you are ready to cook the idlis, grease the idli mold with ghee/ butter fill it with batter until 2/3 full. 
Boil water in the steamer. 
Once the water is boiling place the idli stand in the steamer. 
Steam in the idli steamer / pressure cooker ( without using the weight) for 10 minutes on medium- high flame.
Turn off the heat and let it cool down in the steamer for another 10 minutes before taking them out of the mold.

Serve hot with chutney/ curry/ sambar of your choice!

Enjoy!!


I am bringing this to Angie's Fiesta Friday#173. Angie's cohosts this week are Lindy @ Love In The Kitchen and Paula @ Her Life Is Love

Cooking made easy: 

Idlis can be steamed in the traditional steamer, or in a regular pressure cooker ( without putting the whistle on). You can also steam it in an electric steamer or even in a rice cooker! 
If you do not have the idli stand, use small ramekins or metal bowls to steam the idlis.

Tip for healthy living: 

Urad dal or matpe bean dal can create considerable amount of gas and bloating in people with issues digesting beans. For such people, it is best to avoid gassy foods like beans and vegetables such as cabbage, cauliflower, onion etc. 

Food for thought:

We aim above the mark to hit the mark. Ralph Waldo Emerson

Please do share your thoughts. Your opinion matters!

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