Ragi Masala Dosa ( Crispy millet crepe stuffed with sautéed carrots); Gluten free, Diabetes Friendly Thursday.

Served with coriander-coconut chutney and mixed vegetable sambhar

Masala dosa, paper masala dosa are all favorites in my home. Every weekend or every other weekend I make it. Every now and then, I try to make it healthier by substituting the traditional ingredients with healthy ingredients. Traditionally, sauteed seasoned potatoes are used as stuffing in these dosas. I have swapped the potatoes with carrots. This was a big hit when I made the tricolor masala dosa. Some of the successful variations that I regularly make is quinoa masala dosa and the Ragi masala dosa. The crepes made with  both these batters come out as crispy as the regular masala dosa batter. Today, I am going to share with you the recipe for Ragi masala dosa. Ragi is basically finger millet that is cultivated predominantly in Karnataka State of India since the iron ages. It is one of the key ingredients of the staple diet of Karnataka .It  It is a great source of protein and extremely healthy and nourishing. You can read more about it in the footnote section below.

Served with coriander-coconut chutney and mixed vegetable sambhar

This recipe is part of the Diabetes Friendly Thursday series. There are many diabetic people who are intolerant to gluten or have celiac disease and cannot consume food items that have gluten in them: wheat, barley and rye.DFT is not only diabetic friendly but has also stepped up to go " GLUTEN FREE" this time! Enjoy the gluten-free diabetic friendly recipes from the DFT bunch!

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Made at a different time, served with ridge-gourd peel chutney and sambhar.

Servings: 6 ( One masala dosa per person)

Ingredients :

For the batter:

Ragi flour: 1/2 cup
Chana dal( split yellow peas): 2 tbsp
Urad dal( split matpe beans): 3 tbsp
Raw rice: 1/3 cup
Methi seeds (Fenugreek seeds ): 1/4 tsp
Salt: to taste
Water: for soaking and grinding

For the carrot bhaji:

Carrots: 2 medium sized, diced
Coconut oil: 1/2 tsp ( any cooking oil can be used)
Mustard seeds: 1/2 tsp
Curry leaves: 1 sprig
Green chilli: 1 medium sized, slit
Salt : to taste

For the garlic chutney: click here for the recipe.

For the mixed vegetable Sambhar: click here for the recipe.

Method:

The dosa batter:

Soak the Chana dal,urad dal, rice and methi seeds together in water for 4-5 hours or overnight.

Grind all the ingredients  that were soaked to a batter with fine consistency using minimal water .The batter should not be runny. Let it ferment for 4-6 hours or overnight.

Add the Ragi flour to 3 cups water and mix well. Keep aside for 15-20 mins . 

The water and flour separate. Discard the top dark brown water. The sediment at the bottom will be lighter in color. 

Mix the Ragi sediment to the rest of the ground batter. Make sure that you mix it thoroughly. Add salt and mix well.

This part can be done just before making the dosa or can be mixed just after the rest of the batter is ground and ready. Again the batter should not be runny.

The stuffing ( baji):
Heat oil in a sauté pan. Add mustard seeds. Once the mustard seeds splutter, add curry leaves and slit green chilli. Add the chopped carrots and salt. Cover and cook until the carrots are tender,around 10 minutes, stirring in between. Turn off the flame. Garnish with cilantro leaves and keep aside.

The garlic chutney: recipe here.

The mixed vegetable Sambhar: recipe here.

Putting it together:

Heat the griddle until hot on medium-high flame. Sprinkle a little water on the griddle. 

Add 1/2 cup dosa batter to the center of the griddle and spread it thin in concentric circles from inside to outside of the griddle. 

Add a few drops of oil to the edges of the dosa to make it crisp.

Cook the dosa until the underside begins to turn crisp. 

Smear the chutney to the center of the dosa. 

Place a tablespoonful of carrot bhaji on top of it. 

Roll the crepe as you remove it off the griddle or you could fold it into a triangle.

Served with coriander-coconut chutney and mixed vegetable sambhar

Serve immediately with coriander-coconut chutney and sambar. You could serve it with any chutney of your choice.

Made at a different time, served with ridge-gourd peel chutney and sambhar.

The dosa may appear darker than the regular masala dosa, but the taste is just awesome and makes for a balanced, healthy, nourishing breakfast to kick-start your day and something that will keep you full until lunchtime.

Do give it a try.I am bringing this to Angie's Fiesta Friday!

Enjoy!!

Cooking made easy:

You could mix the Ragi sediment into the mixer itself and blend it with the rest of the batter once the rest of the batter has been finely ground.

You can choose vegetables of your choice for the stuffing. Any combination of healthy, non-starchy vegetables will do. Sambhar for me is a great way to clean up the fridge. If you are out of vegetables, you can make Sambhar with just shallots or onions that have been diced large. It tastes delicious!

Footnotes( tip for healthy living):

Ragi/ finger millet is a healthy grain that is gluten free and is a great alternative to wheat. For time immemorial, finger millet has been a staple part of the diet of residents of Karnataka, a South Indian state. Karnataka happens to produce 58% of the Ragi grown in India.Ragi is one of the few grains that does not need to be polished and therefore is minimally processed. Ragi is a great source of protein, calcium and iron, hence very important for vegetarians and vegans. It has the highest percentage of protien when compared to other grains.It has a higher mineral content compared to all other cereals. It contains important amino acids that are not found in other cereals. It has the highest calcium  and potassium content in comparison with other cereals. It is also a great source of iron! It is also rich in B vitamins. It naturally is low in fat and high in dietary fiber due to the presence of it's bran. It is great alternative for rice and wheat for diabetics as it has a low glycemic index an therefore maintains the sugar levels stable for a longer period of time.Bottom-line, it is a very good food item that is beneficial for almost everyone!

The carrots in the bhaji are a great source of Vitamin A ( Beta carotene)  and a host of other powerful health benefits that include cancer prevention and anti-aging! One serving of carrots ( around 1 medium carrot or 1/2 cup chopped) will provide about 210% of the average daily recommended vitamin A, 10% of vitamin K, 6% of vitamin C and 2% of calcium!

The vegetables in the Sambhar contribute towards our daily required servings of vegetables and thereby the essential vitamins and minerals, not to mention the dietary fiber.

Garlic in the chutney is beneficial too as garlic has been purported to have several heart-healthy benefits, anti-cancer properties and supposedly helps in preventing arthritis.


Disclaimer:I am not a nutritionist or dietitian. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet.

Do try these other gluten-free dishes from Team DFT:
1. Sonal 
https://simplyvegetarian777.wordpress.com/2015/09/23/paneer-tofu-keema-lettuce-wraps-dft/

2. Parvathy V Nair
https://crackleandtemper.wordpress.com/2015/09/23/kambu-bajra-dosai-pearl-millet-crepes-diabetic-friendly-thursdays/

3.Prachi Garg
http://divinespicebox.com/2015/09/23/zucchini-pancakes-with-yogurt-dill-sauce-dft/

4.Shailja Tomar Gonsalves
https://shailjatomar.wordpress.com/2015/09/23/moroccan-vegetable-stew-dft/

5. Anupama Nagarajakumar
http://easybitesonline.com/mixed-vegetable-saagu-diabetes-friendly/

6. Apsara Gopalarathnam
http://eatingwelldiary.com/2015/09/23/gongura-leaves-chutney-or-thuvaiyal-with-a-healthy-tip-dft/

7. Suchitra Kamath-Bhat
http://sus-healthy-living.blogspot.com/2015/09/ragi-masala-dosa-crispy-millet-crepe.html?

8. Srividhya Gopalakrishnan
http://www.vidhyashomecooking.com/2015/09/23/pearl-millet-gruel-kambu-koozh/

9. Swati NeerajGoyal

http://www.letscookhealthytonight.com/stuffed-paneer-and-carrot-ragi-paratha/

Food for thought:

What you are now comes from what you have been, and what you will be is what you do now. Gautama Buddha

Oatmeal made delicious; Meatless Monday.

How many of you eat oatmeal? How many of you like to eat oatmeal for breakfast? How many of you actually like oatmeal? Or do you force yourself to gulp a bowl of oatmeal because you know it is healthy and good for you and that's why you eat it? How many of you hate Oatmeal???

Well, I was one of them. I used to hate oatmeal!!! I used to say that I will never ever ever eat Oatmeal! Well, that was then.. This is now. Then I used to not like oatmeal because it was not made well. It was bland, dry and tasted like saw dust in my mouth. How can anyone eat that???Anything if made well can be relished! I know that I don't like my oatmeal too dry, don't like it bland. I like it well cooked, with a smooth consistency with lots of fruits and nuts! And then regular, plain oatmeal becomes irresistible oatmeal! I have found that steel-cut oats give a better texture than the old fashioned oats. I make it even healthier I add a tablespoon  of Flaxmeal and a teaspoon of chia seeds. This served with a whole banana and a cup of coffee is my breakfast most days of the week.

Servings: 1

Ingredients :

Oatmeal : 1/4 cup ( I used Trader Joe's steel-cut quick oatmeal). Any oatmeal can be used.

Water: 1 cup
Almond milk: 1/2 cup( regular milk can be used).
Chia seeds: 1 tsp

Toppings: (everything is optional)

Flaxmeal : 1 tbsp
Walnuts: 1 tbsp, chopped
Almonds:1 tbsp, sliced thin
Hazelnuts: 1 tbsp, chopped
Craisins: 1 tbsp
Raisins: 1 tbsp
Dates: 2, chopped
Strawberries: 2 small, sliced
Blueberries: 1 tbsp
Blackberries: 1 tbsp

Method:

Add oatmeal and water to a saucepan and bring to a boil. As it simmers, add almond milk and continue cooking until the oatmeal had reached the desired consistency.

Add the chia seeds, mix, cover and keep for 5 mins.

Take this in a bowl. Top with Flaxmeal,

all the nuts,

Craisins, raisins, dates and berries.

Mix and enjoy!

Note: I have not added any sugar or honey. You could add if you wish. I wanted it to be healthier.

I will bet that after eating this bowl of oatmeal you will not be hungry for a long time and you would never say no to oatmeal again! I am going to bring this to Angie's Fiesta Friday as I am sure everyone would love to make oatmeal more delicious! Suzanne and Sue wouldn't mind at all!

Cooking made easy:

Using more water/milk while cooking gives it a nice creamy texture and prevents the oatmeal from being dry.

If you plan to eat the oatmeal slightly later than the time when it was cooked, then make sure it is a little more liquidy when done. The reason being the oatmeal absorbs fluid as time goes by.

You can use any fruits/ nuts of your choice as toppings. You could even drizzle honey to sweeten it a little.

Tip for healthy living:

Oatmeal is extremely healthy. It is high in fiber and has a low glycemic index. It is therefore great for diabetics due to it's low glycemic index. It is heart-healthy, helps reduce cholesterol. It has both soluble and insoluble fiber therefore making us full when we may not be.It also keeps the gut regular and prevents constipation.

Food for thought:

The more we elaborate our means of communication, the less we communicate. J. B. Priestley

Kulitha Idli ( Steamed Horse Gram Lentil Rice cakes)

This is one recipe that screams "healthy". I have been meaning to try this for the longest now. Kulith means horse gram. We make a myriad of dishes with it. We make kulitha koddel, kulitha saaru upkari and kulitha upkari. The nomenclature is because this grain was fed to horses and cattle.Horse gram is extremely nutritious. My mother used to state that eating horse-gram would give one the strength of a horse! It is also one of the few lentils/ beans that are apparently not gassy and does not create bloating. Combine this great healthy grain with urad dal( matpe bean lentil) and rice and make idlis ( steamed rice lentil cakes) with this and you have bonus nutrition. The regular idlis just have the matpe bean lentil and rice, this has the additional nutrients. The down side is that the idlis don't look very pretty. They look like they have flax-meal in them! Taste wise, awesome! I love it!

So without further ado let me share the recipe with you.

 Servings: 20 idlis

Ingredients:

Kulith ( Horse Gram): 1/2 cup
Urad dal: 1/2 cup
Idli rava ( rice rava): 1 cup
Cooked rice/ poha: 1/4 cup
Water: 1 to 1 1/2 cups to grind urad dal and horse gram
Salt to taste ( approximately 3/4 tsp)

Method:

Soak kulith ( horse gram) and urad dal for 5-6 hours.

Wash idli rava/ rice rava thoroughly and keep aside.

Blend kulith and urad dal in a blender adding water little at a time until it rises to 2 times the volume you started with. Make sure you give the motor of the blender some rest in between. The consistency of the ground batter should be fluffy  and light ,not runny.

Pour the batter  in a big bowl/ container.

Now mix the washed idli rava with the  horsegram-urad dal , add salt,cover and let it ferment overnight ( 5-6 hours if in hot weather).If living in a cold region, you can keep it in the cold oven/ microwave overnight with the equipment turned off.

Next  morning you  can steam the idlis.

Grease the idli mold with ghee/ butter/ Pam, fill it with batter until 2/3 full and 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 sambar/ chutney or both.

Cooking made easy:

Well fermented batter results in soft, light and fluffy idlis. You can know this when the batter has risen a little in the container. Inadequte fermentation leads to poor quality idlis that are hard,dense and has a doughy texture.

If the batter is too thick, add a little water. The consistency of the batter should be slightly thick ( thicker than dosa batter).

The addition of little bit of poha/cooked rice helps ferment the idlis better making it soft an fluffy.

This idli can also be made with sprouted horse gram as I have made in the pictures below. Sprouting also helps with fermentation especially during winter.

Tip for healthy living:

Horse gram is extremely nutritious.

Food for thought:

The only way to predict the future is to have power to shape the future.
Eric Hoffer

Quinoa Idlis( Steamed Quinoa-Rice-Lentil Cakes)

I have been using quinoa for a year an a half now. I have a problem though. I CANNOT use it as a substitute for rice! I make salads, pilafs etc with it. Of course, my all time favorite is the Quinoa-Black Bean Salad. I absolutely love it. Funnily, I am yet to come across someone who has not liked my quinoa-black bean salad. It is a crowd pleaser each and every time! Anyways, off late I have been experimenting with it trying to use it in other food items. I recently made Quinoa pesto pasta and everybody at home loved it! I have also successfully used it in Dosas. My latest venture was making idlis with it which I must say was quite accidental! I generally make my idli/dosa batter Thursday or Friday night so that I have it for Saturday/Sunday. Recently, I had made a big batch of quinoa salad for a friend's barbecue party and had about 1/2 cup left in the bag. Now half a cup is not enough for anything... Not salads, not pilaf.Friday morning when I was soaking my Urad dal for idlis, I decided to add the half cup quinoa and take a chance! What is the worse thing that could  happen?I may not get a nice batch of idlis... in which case I would just have to improvise and make dosas out of it! Luckily, the experiment was a success and the result was soft, fluffy and light idlis! This is a great way to sneak more protein into my vegetarian children's bodies! They just love idli and dosas!

Different people make idlis differently based on how they like their idlis. Each one to their own. I like my idlis with a little bit if texture and not just a lump of steamed batter. I have just tweaked my original idli recipe to get the quinoa idlis. This is how I made them:

Servings: 6-8 ( makes about 32-36 idlis)

Ingredients:

Urad dal: 1 cup
Quinoa: 1/2 cup
Idli rava ( rice rava): 2  1/2cups
Leftover cooked rice: 1/2 cup
Water: 1-1 1/2 cups to grind urad dal.
Salt to taste ( approximately 3/4 tsp)

Method:

Soak Urad dal and quinoa together for atleast 5-6 hours( you could do overnight).

Wash idli rava/ rice rava thoroughly and keep aside.

Blend urad dal and quinoa together in a blender adding water little at a time until it rises to 3 times the volume you started with. When almost done, add the leftover cooked rice.Make sure you give the motor of the blender some rest in between. The consistency of the ground batter should be fluffy  and light ,not runny.
Pour the batter in a big bowl/ container.

Now mix the washed idli rava into the ground batter, cover and let it sit in a warm place overnight to ferment. If living in cold region, you can keep it in the cold oven/ microwave overnight.

Next  morning add  salt to the batter and mix well.

Ensure that the batter has fermented well. You can know this when the batter has risen a little in the container. Inadequte fermentation leads to poor quality idlis.

If the batter is too thick, add a little water. The consistency of the batter should be slightly thick ( thicker than dosa batter).

Heat adequate amount of water in the idli steamer/ pressure cooker, depending  on which one you are using. Grease the idli mold with ghee/ butter, fill it with batter until 2/3 full . Place the idli mould/ mould stand in the idli steamer / pressure cooker  only when the water inside is boiling. Steam for 10 minutes on medium- high flame. Note: if using the pressure cooker, do not put the weight/whistle on. Turn off the heat and let it cool down in the steamer for another 10 minutes before taking them out of the mold using a wide spoon.

Steaming hot  Quinoa Idlis are ready!

Serve hot with sambar/ chutney of your choice or both.
I have served with mixed vegetable sambar and dry peanut chutney.

Enjoy!

Cooking made easy:

The urad dal to rice ratio is 1:2 for raw rice rava and 1:2.5 for parboiled rice rava. This is the ratio that has worked for me . When I added quinoa and leftover cooked rice into the batter I increased the amount of rice that I added proportionately. I increased the ratio to 1: 2.5 for raw rice rava and 1:3 for parboiled rice rava.

The urad dal when ground in a stone grinder is fluffier and lighter. The fluffier the urad dal, the lighter the idli.

You know that the idli is done( well cooked) by testing it with a toothpick. Insert a toothpick into the center of the idli. If it comes out clean, the idli is cooked well.

Once you remove the idlis, place them in a airtight container/ hot box as idlis left uncovered tend to develop a dry hard crust  on the top.

I generally make double the amount of batter than stated above as I make idli Upma or fried idlis the next day for breakfast or evening snack.

Tip for healthy living:

If you are the type of person who has dry itchy skin, gets rashes easily try going on a gluten-free, dairy-free diet for 3 weeks. It generally helps cleanse the system.

Food for thought:

It is quality rather than quantity that matters. Lucius Annaeus Seneca