Whole grains : Blender Barley Oat pancakes

Clockwise : pearled barley, steel cut oat groats, hulless barley, rolled oats

In this post I would like to share my favorite 'heart healthy' pancakes.The recipe doesn't use the conventional flours of these grains, but a blender method is used to get the goodness and full benefits of whole grains. I came across this recipe from a cookbook from our local library long time ago and it has been our family favorite since. Using barley makes you full quickly, so it is a good diet food.

Barley is one of the oldest cereal grains, used traditionally for making beer and also made into
bread and gruels. It was the main food of the Greeks, who valued barley's ability to give physical strength and mental alertness. Barley water, is said to be easy to digest and a tonic to the liver. Pearled barley lacks most of nutrients, because the thick outer layer is removed. Look for Hulless barley.And it is important to soak them.

While Oats are first discovered growing wildly in barley fields in Russia, northern Africa and the near East. Oats are rich in B vitamins and in calcium, iron, magnesium, phosphorous and potassium. They contain more oil than any other grain. Oats are low in gluten but contain more phytates than almost any other grain. Thus, it is very important to soak oats before preparation.

Barley & oats both contain beta-glucans and other viscous soluble fiber components which reduce absorption of fats and cholesterol. Also, the fiber tends to bind to bile acids, which are removed from the body rather than recycled, thus requiring the conversion of more cholesterol to bile acids. Thus both grains are very good in lowering blood cholesterol.Also barley helps reduce the blood glucose levels, thus it is good for diabetic people.

Blender Barley oat pancakes:

Oat groats - 1/3 cup (3/4cup if rolled oats)
Hulless Barley - 1/3 cup
Water - 1/2 cup( for soaking)
Whole eggs - 2
Salt - 1/4 tsp
Honey - 1tbsp
Whole milk - 1/2 cup
Baking powder - 1 1/2 tsp
Butter for greasing.


Pancakes stacked on the plate

Method :

Soak the oat groats and barley overnight. In the morning add eggs, salt, honey. Blend till smooth. Add gradually - milk, baking powder and blend. Let the batter stand for 20 to 30 min. Heat a cast iron pan and grease with butter. Pour a small laddleful of batter and when bubbles start forming on the cake and edges start getting hard, flip it to the other side. Finally flip them to a plate when done and stack them to keep warm. I usually make a few extra and freeze them for a quick snack to my tot. The frozen pancake can be popped into a toaster to reheat and it comes out nice and crispy.


Be Nourished!!!

The less celebrated : Amaranth or Rajgara paratha

Amaranth or Rajgara

With my constant desire to do a unique post which is healthy and yet different, I stumbled on amaranth. Amaranth is not a true cereal grain. The plant is an annual herb.It is a multi-purpose crop. The tender leaves of the amaranth plant are relished as a green leafy vegetables.And the grain is used to make parathas, poori's, pakoras, cutlets , kadhi etc.There are approximately 60 species of amaranth and there is no definite distinction between amaranth grown for the leaf (vegetable), and the seed (grain).Amaranth seed is high in protein (15-18 percent) and lysine and methionine, two essential amino acids that are not commonly found in grains.It is high in fibre and contains calcium, iron, potassium, phosphorous and vitamins A and C.Amaranth also contains tocotrienols (a form of vitamin E) which have cholesterol-lowering activity in humans. Amaranth consists of 6-10% oil, mostly in the germ. The oil is predominantly unsaturated and
high in linoleic acid important in human nutrition. The amaranth leaf is equally nutritous as well. Containing higher calcium, iron and phosphorous levels.

Western science considers amaranth as a Nu-world grain from Mexico and other parts of South America. But amaranth has been an ancient grain in India. Nobody knows, how it came to India or may be it was taken to South America. But our ancestors were nourished by this wonderful grain. Rajgara meaning 'royal grain'.I came across an article which said, it is possible to sprout amaranth. So, I might try sowing amaranth seeds next spring to see if I can get amaranth plants for the leaves.



Amaranth or Rajgara parathas:


Rajgara flour or freshly ground grain - 2 cups
salt according to taste.
Ginger, grated - 1 inch piece
Sesame seeds (til) - 1 tsp
Green chillies, - 2 ,finely chopped
Potatoes - 2 , boiled and mashed
Yogurt - 2 tbsp
Ghee - 1 tbsp + for applying on parathas
Fresh coriander leaves -2 tbsp ,chopped

Amaranth or Rajgara parathas

Method:

Place ragjara flour in a bowl, I was not sure about the freshness of store bought flour, so made my own flour in a blender. The grain looks like a poppy seed. flour smelled like amaranth leaves. Mix in salt, ginger, sesame seeds and green chillies. Add mashed potatoes, yogurt, one tablespoon of ghee and coriander leaves. Knead into a semi-soft dough using water. Cover and keep the dough aside for an hour. Divide into small portions. Roll into balls. Dust with flour and pat into a round diskette on a dusted surface. Heat a tawa. Shallow fry the parathas on both sides applying ghee as required. Serve hot with yogurt. Amaranth or rajgara parathas with yogurt was our lunch today.It was a tastey and wholesome lunch :).You can also substitue yams
for potatoes in this recipe.

Be Nourished!!!

Fats and Oils : Almost pure desi ghee!?

My attempt to this post is not to do the same monotonous 'making of ghee', But I would like to bring to your attention a different dimension of that aspect. In India, two types of butter are commonly known : 'sweet cream butter' made from cream in the milk, the regular butter we get in the stores and 'Makkhan' or 'vennapusa' made from churning the yogurt where regional/local favored cultures of lactobacillus, streptococcus etc are inoculated.You realize that sweet cream butter extracted from fresh cream would have fewer of these compounds.So here makkhan is nothing but 'cultured cream'.The yogurt is churned with much effort ,so much so that the sweet cream butter is called 'anaayaasa' in classical Sanskrit, meaning 'without effort'. To make ghee, the butter is melted down and heated to a point where the moisture evaporates and the milk solids get caramelized. Ghee made from cultured butter is far more superior in taste and health to ghee made from sweet cream butter.For us who live out of India, pure desi ghee can be approximated, not replicated, with European-style cultured butter.

I had used different methods to make ghee after coming to US, I tried the store bought type which I can tell is adulterated. Having access to fresh raw cream, I made ghee the way we do it in India. The results are very satisfying but its hard to keep up with that. I had used organic sweet cream butter, but i was not satisfied with the result until I found a better alternative. I have been using Organic Valley Cultured Butter to make ghee at home. I am very satisfied by the result and highly recommend using cultured butter instead of sweet cream butter. It is a few bucks more than regular butter but far less than store bought ghee and far more superior in quality.

I just want to add a few points on my research regarding ghee to convince you to use ghee liberally.Ghee contains butyric acid, a fatty acid with antiviral and anti-cancer properties. It also is said to aid digestion and nutrient assimilation. Daily intake of ghee sharpens the intellect, and promotes a clear complexion and voice. It is also said to have anti-aging properties and most of all it doesn't have the free radicals like other hydrogenated oils, which cause heart diseases.People allergic to milk protein can safely cook with pure ghee as the offending proteins are removed during the clarifying process.


Making ghee:

organic valley cultured butter

Organic Cultured Butter - 1 pound

Heat the butter quarts in a steel vessel at low. Initially the butter melts.Initially there is a first
effervescence along with a crackling sound but the intensity of effervescence decreases with decrease in moisture content in the liquid medium.Color changes from a cloudy yellow to clear golden color.The final stage of ghee preparation is indicated by the appearance of second effervescence, which is less pronounced than the first one along with browning of curd particles. This stage is further confirmed by appearance of characteristic ghee flavor. Pour through a fine sieve or through several layers of cheesecloth into a clean, dry glass storage jar.In ancient days, betel leaves and curry leaves were usually added to the butter during the clarification process. But it is now recognized that these substances indeed possess antioxidant properties, which will not only improve the shelf life and taste of the product but also they are safe to consume. The resultant ghee has a wonderful aroma and grainy texture. Ghee implies a certain flavor profile, that continues to develop as it is stored for more than a year. So do not refrigerate ghee.

Almost pure desi ghee

Be Nourished!!!

Whole Grains : Bajra Khichidi

Bajra

Bajra - Pearl millet, bajri, sajje,cumbu(Tamil),Sajjalu(Telugu)

Bajra is grown in India since prehistoric times. It is the basic staple for households among the poorest people. Bajra is comparatively high in protein and has a good amino acid balance. Bajra is a reasonably good source of thiamine (Vitamin B1). It is also a better source of iron than other grains.Bajra Khichidi is a traditional Rajasthani recipe. With wholesome bajra, whole moong dal and ghee in it, it becomes a meal by itself. Comfort food yet nourishing.

Bajra Kichidi :

Bajra Kichidi with a dollop of ghee

Whole bajra - 2 cups soaked over night
Green moong dal - 1/2 cup soaked over night
Peppercorns - 5
Cloves (laung) - 3 to 4
Cumin seeds (jeera) - 1 teaspoon
Asafoetida (hing) - a pinch
Turmeric powder (haldi) - 1/4 teaspoon
Pure ghee - 1 teaspoon ( I mean it when I say pure. check out my next post on pure ghee)
Salt to taste
Water - 5 cups


Grind the bajra into a coarse mixure. Wash the dal thoroughly. Heat the ghee in a vessel and add the peppercorns, cloves and cumin seeds. When the cumin seeds crackle, add the asafoetida, add the turmeric powder, salt and water . Add dal & bajra. Cook it on a medium flame. When the mixture begins to boil start stirring so that the khichdi does not stick to the bottom of the vessel. Cook until the bajra is soft. You may add more water if you feel that the consistency of the khichdi is not right. Serve hot with ghee or yogurt or pickles and papad. Bajra Kichidi with ghee was our breakfast today.

Be Nourished!!!

Real Junnu & custard

Sumptuous Junnu.

Oh!! what a delight to eat real junnu here in US. Yes the pic you see is not a immitation of junnu made from eggs or china grass. But it is real 24k junnu!! Well, I am blessed to live close by an Amish farmer who sells raw milk. I usually get my milk from him(i don't use the store brought kind). I asked him if he could sell me colostrum, the first milk after a calf is born.... The lady at the farm stopped me the other day to check if i would want some junnu milk. Did I say yes? oh I was delighted to say, ofcourse why not!The colostrum, is rich with antibodies and immune factors. One of my friend who is an American is a Natural health practitioner. I one time saw some tablets at her place called 'Transfer Factor' made from colostrum of a cow, to increase immunity. I ended up using that for my family when ever we were sick. Then I realized that , what we call as a dessert made from Junnu palu back in India is actually a healthy and nutritious food. As I was enjoying the melt in mouth junnu, I felt big and strong with my immunity levels racing :-), no guilt what so ever. I would encourage you to check if you have any farmer close by your place for your dairy needs. Who knows, you may end up making junnu one day.The recipe here is a rough measurement from my mom.

Junnu -kadambu paal in tamil, cheek in hindi, kharwas in marathi ...

Junnu or custard:

junnu milk - 1 cup
plain milk - 1 cup
jaggery to your taste (I added 1/2 cup powdered jaggery)
pepper corns - 1 tsp
dry ginger( sonti) - 1 tsp
Elaichi or cardamom - 3

Take the dry items in a blender and grind them into coarse powder. Mix all the ingredients, Pour the mixture into individual custard bowls or a baking dish and place it in a pan of hot water and set the pan in a 325 F oven. Bake for 40 to 50 minutes or until set. you can also do it on stove top but i prefer it this way. A knife inserted comes out clean. Cool slightly and serve warm or chilled.

I am also giving a recipe for custard with eggs

Basic Baked Custard:

eggs - 4
honey - 1/4 cup
milk - 3 cups
salt - 1/8 tsp
vanilla - 1/2 tsp
pinch nutmeg

Beat eggs. Beat in honey, milk, salt & vanilla. pour the mixture into an ungreased glass 1 quart baking dish and sprinkle nutmeg. place it in a pan of hot water and set the pan in a 325 F oven. Bake for 40 to 50 minutes or until set. A knife inserted comes out clean. Cool slightly and serve warm or chilled with granola or just plain.

Be Nourished!!!

Whole Grains : Jowar vada

Treasure Hunt - Pearls in a Jewelery box !! nope, Wholesome Jowar

Yet another important whole grain. Jowar is considered fourth most important cereal grain in the world. We always use Jowar flour to make Jowar roti ,but I am posting a recipe for vadas using whole jowar. For a novice like me, Making vadas is much easier than trying a hand on much complicated Jowar roti. This is my mom's recipe. Hope You will like it too.

Jowar Vada (or) Jonna Garelu:


Whole Jowar - 2 cups soaked overnight.
Onions - 1 medium finely chopped
Green chillies - 3 finely chopped
Cumin seeds - 1tsp
Salt to taste
Oil for deep frying, preferably peanut oil.

Jowar Vada ready to munch on...

Soak the jowar overnight or 7-8 hrs. I usually soak it in the Blender or Mixer Jar. Next day drain the remaining water and grind it after adding salt. It does not become into a smooth dough or may be I am not patient enough!!!. Now add onions, green chillies, cumin and mix it with the dough by hand. Heat sufficient oil, take small lemon sized balls and press on a greased, thick plastic paper and deep fry until done. You can eat them like that or with a pickle or any chutney of your choice. Wholesome goodness of Jowar in tastey vadas was our breakfast today.

Be Nourished!!

Whole Grains : Popcorn Laddu

Popcorn Laddu a.k.a, Pelala Laddu in Telugu. I was looking for a recipe with corn and came across a recipe on the popcorn kernels packet which said 'Popcorn balls' and i decided to Indianise it by adding Jaggery instead of Maple Syrup. I vaguely remember that it is also made in rural parts of telangana with Jonna pelalu, called as Jonna Pelala Laddu. So i decided to give it a try. I followed Borugula (Murmura) laddu recipe of Indira of Mahanandi. Here's the experiment from my kitchen to yours.


Pelala Laddu:

Popping the corn:

1)A pan with a lid and handle to hold (or) a popcorn popper
2)Oil - 3tbsp
3)Corn - 1/2 cup

I don't recommend a Microwave to pop the kernels as it is harmful to your health. I would be posting more on that later. Preheat oil on high heat in the popper or pan for approximately 1 minute. Add kernels to the pan and cover. As the corn starts popping, Lower heat slightly. Agitate popper or pan until the popcorn ceases to pop. Pour popcorn into a bowl. Now grind the popcorn coarsely. make up to 6 cups of coarse popcorn.



Jaggery syrup:

1)Jaggery - 1 cup(powdered)
2)water - 1 cup
3)Cardamom - 2 (seeds powdered)
4)popcorn- 6 cups
Keep a small bowl with cold water ready.

Take a thick-bottomed vessel, add water and jaggery. Cook on medium-high heat. Jaggery melts and begins to concentrate. When it starts foaming , it reached the consistency we want for this recipe. To test, add few drops of Jaggery syrup to the cold water. When pushed with fingers, if the syrup can be rolled to a round without melting in spite of tilting the plate to different directions, it is done and the syrup is ready. This whole process takes about 15 to 20 minutes.
Constantly stirring, add popcorn. Also sprinkle in cardamom powder. Within one or two minutes, popcorn starts to soak up the syrup and comes together in to dry mass. Turn off the heat. Remove the pot from the stove top to counter top.Wait for about 5 minutes for popcorn-jaggery mixture to cool down and then start making laddus. Take a spoonful of mixture into hands and press gently into round shape.



Be Nourished!!