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Tag Archives: Low GI

Adai (Low GI Savoury Pancakes)


Prep Time: 4 hours soaking    | Cook time: 4 mins per Adai    |  Makes: 20 Adais

As you know, if I can’t cook it fast, I don’t cook it! It can stay in a slow cooker for eight hours, but the effort from me must be minimal, because like everything else, while I am time poor, I am a health conscious foodie 🙂  And add to that mix is trying to give these recipes to my kids who are from the “Take away” generation that wants everything “NOW” and have enough money to make it happen! So all my recipes are a touch of Maggi! Fast to cook, good to eat, fills you up, is nutritious, inexpensive, and leaves a lot of room for innovation!

One such dish is the humble Adai! I just love this dish, for its versatility and its dosaikal-14-0281.jpg
wholesomeness! Like a one stop shop for Proteins, Vitamins and everything else the body needs while using the K.I.S.S (Keep It Simple and Snappy 😉 ) principle!

So let’s see this really innovative adaption where I have kept the carbs low and proteins high, making it a Low GI food that will keep you full forever!

Ingredients

  • Oats – ½ cup
  • Parboiled rice – ½ cup
  • Quinoa – ½ cup
  • Split chick peas (Channa dal) – ½ cup
  • Green Mung beans (Hara Moong) ½ cup
  • Brown Lentils (Masoor Sabut)- ¼ cup
  • Washed Black gram (Urad dal) ¼ cup
  • Small onions/shallots (Finely chopped) – ¾ cup
  • Drumstick leaves (Murunga yelai) 1 cup
  • Grated Carrot – ½ cup
  • Coriander leaves chopped – 4 tbsp
  • Curry leaves – 2 sprigs
  • Ginger 1 inch piece
  • Asafoetida – 1/4 tsp
  • Red & Green chillies – to taste
  • Salt to taste

 Method

  • Wash and soak the Quinoa, Rice & lentils.
  • Grind them together in a blender, along with dry red chillies, ginger, Asafoetida, salt and required water. In the last round of grinding add the oats.
  • You can make the batter to thick or thin depending on whether you prefer the adai thin and crispy or thick and soft.
  • To prepare, take a spoonful of the batter and spread it on a pan like a pancake. Pour some oil around the sides and then make a hole in the centre with the spoon and add the oil there too.
  • Cook both sides until golden brown.
  • Leave the Adai little longer on the pan, if you want it crispy.

Voilà… your healthy Adai is ready to serve with jaggery and Avial (recipe to follow)

Protip:

  • Quinoa can be replaced with Buckwheat and Parboiled rice with plain rice or brown rice.
  • Drumsticks leaves can be replaced with any green leaf you like or have or can be eliminated completely
  • The dry ingredients can be soaked for an hour, a night or a day, whichever is convenient with the best results showing up when soaked for a minimum of four hours.
  • You can replace grated carrots with grated radish, raw papaya, grated cauliflower or grated broccoli. While being healthy it will add a splash of colour. Be careful to stick to 1 cup, to make the pancake spreadable.
  • The Adai is perfect for Breakfast but makes a delicious lunch, dinner or snack item too!
 
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Posted by on June 7, 2017 in Smart Cooky

 

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Almond Coconut Red/Green Chutney


Try this Chutney recipe to add a more filling touch to a light meal. A Low GI chutney, this will keep you fuller longer. You will not compromise on taste and you have the added benefit of a high protein food. Fast to cook, good to eat and great for health!

Ingredients:

Fresh grated coconut-1/2 cup
Whole Almonds-6 to 7Almond Chutney
Small onions-4 to 5
Tomato – 1 large
Red chillies (dry) – 3 medium
Tamarind extract-1/4 tsp
Salt-as required

Seasoning:

Curry leaves-4 to 5
Mustard seeds-1/2 tsp
Dried red chilli-2
Oil-2 tsp

Method:
Dry fry the almonds in a pan for 3 minutes. Peel and chop the small onions. Grind all the ingredients together in a blender to smooth paste along with some water. Pour the chutney in a serving bowl. Heat oil in a pan, splutter mustard seeds and then add the curry leaves and dried red chilli. Pour the seasoning on top of the chutney.

Variation: 

Eliminate Onions, tomatoes red chilly and garlic adding a bunch of coriander and green chillies for a more “Saatvik” option. green-coconut-chutney

 
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Posted by on March 2, 2017 in Smart Cooky

 

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Neeragaram (Pazhayathu) (#SayNoToSugar)


Neeragaram (Pazhayathu)Give up those high sugar content breakfast cereals and opt for the humble Neeragaram (Pazhayathu)! Cheapest and best on an oppressively hot summer day, it adds much needed fluids to the body while keeping it full longer. 

This is how you make it

INGREDIENTS

  • Left over Brown Rice/Parboiled Rice/Quinoa – 1 cup
  • Water – 1/4 cup
  • Buttermilk – 1/4 cup
  • Small Onion – 3 to 4 chopped roughly
  • Green Chillies – 1 chopped finely
  • Salt – to taste

METHOD

  1. Immerse leftover rice fully in water overnight.
  2. Drain little water next morning then add buttermilk / curd.
  3. Smash it well with a ladle.
  4. Add little more water to bring it to porridge consistency.
  5. Add rock or Himalayan salt, finely chopped onion and green chillies, mix well.
  6. Pour into a glass and allow it to rest for a while.
  7. Serve cold with dried fried chillies (Moar Molaga) and finely chopped Onions.

VARIATION

You may also blend it in a blender with asafoetida and curry leaves for added flavour and smoother texture.

 
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Posted by on September 4, 2015 in Smart Cooky

 

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Avocado Thuvayil or Chutney


Avocado classified as a fruit, has a green creamy and soft texture. It is not sweet and is generally used to prepare salads, dips and as in this recipe a chutney which is popular in my household to spread on hot toast!!! Although it is fatty, avocados are said to reduce high cholesterol levels. It is generally not cooked and eaten raw – the ever popular Mexican dip called Gaucamole is prepared with raw avocados!!

This recipe has the usual “indian” twist and tastes delicious!!!It is rich in all B vitamins, Vitamin E and K.

 Ingredients for 7-8 serves

2 Medium Sized Ripe Avocados
1 Inch Tamarind
6 Tbs Oil (Gingelly oil is preferable)
1 Tsp Mustard Seeds
1 Tsp Urad Dal
1 Tsp Fenugreek Seeds
3-4 Red Chillies
½ inch Asafoetida OR
¼ Tsp Asafoetida Powder
1-2 Tsp Salt

 

Avocado Chutney

Preparation

Slice the avocado in half, take the large seed out and scoop the pulp of the avocado, mash and keep aside

Heat 4 tablespoons of oil in the pan. Add the mustard seeds, urad dal, fenugreek seeds, red chillies and asafoetida and fry for a couple of minutes until the dal turns golden brown. Cool and grind the above with the tamarind and salt into a soft mixture (adding just enough water to make it into a paste ) Add the mashed avocado to the paste and mix throughly. Heat the remainder of the oil in a pan and fold into the the mixture.

Avocado being Low GI keeps you full for longer and rids you of cravings. Fenugreek makes for an excellent digestive and is particularly good for those troubled with gastric problems.

A perfect accompaniment, this chutney makes a healthy snack when had with gluten free toasted bread. To make a meal of it, mix with Brown rice or Quinoa. You can use it as a dip to eat with Corn Thins, Celery Sticks or carrots as well!

 

 
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Posted by on February 11, 2014 in Smart Cooky

 

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