I am happily witnessing PONGAL/MAKAR SANKRANTHI preparations all around and I wanted to give a healthy version of pongal which is definitely a ROYAL treat.This is my mother’s recipe and I just love it. She usually makes it with raw rice and rock candy(Karkandu).We tried a modified version of it with millet and palm sugar.It came out so well and it was just yummy.To know the benefits of barnyard millet/Kuthiraivalli please refer here. Continue reading “Barnyard millet/Jhangora/Kuthiraivaali sweet pongal”
This is a guest post from Mrs.Archana Karthick who has already written a guest post in mushroom category.She is an awesome cook who concentrates on healthy cooking and comes out with excellent ideas especially for toddlers.Thank you dear for such a lovely add on to my blog.This is yet another healthy baking recipe with no sugar and no maida after my whole grain cake recipe.
- Ragi Flour-1 cup
- Palm Jaggery-1/2 cup
- Butter-1/2 to 3/4 cup
- Vanilla essence or cardamom powder-1/4 tsp
- Milk-<50 ml(Optional)
1.Get all the ingredients ready and pre heat oven for 180 degrees for 10 minutes.
2.Dry roast the ragi flour in medium flame until aroma arises.
3.Cool the roasted flour.
4.In a mixing bowl,add the ragi flour ,palm jaggery(powdered and sieved),butter,cashews and vanilla essence.
5.Mix them well to form a dough in the consistency shown in below pic.You can add few drops of milk if you are not attaining the required consistency.
6.Grease a tray with butter and set it aside.
7.Take small portions of the dough and flatten on your palms to cookie shape and flatten it using a roller pin and cut using cookie moulds.
8.Place on the tray and allow to bake in oven for 18 to 20 minutes at 180 degrees.
9.Check for completeness using a tooth pick.
10.Remove the cookies from the tray and cool them.
11.Store it in an airtight container.
If you don’t get the dough consistency use milk.
This stays good for 5 days if milk in not added.
Keep a check after 15 minutes.
Do not over bake as they might turn hard or get burnt.
If you make a thin cookie the timing might even reduce.
Hope you find this recipe healthy and interesting.Do write your valuable feedback as comments so that I shall improve.Please do not forget to stay tuned with me by following by blog here and liking my facebook page at www.facebook.com/KitchenKathukutty or follow me on Twitter. Do share this with your kith and kin. Do feel free to write to at email@example.com for any queries
The Jingle bells season is here and I am drowned in sweet memories of Christmas Celebrations at school and with my friends. My native(Palayamkottai-Known as Oxford of South India) is also famous for the yummy mouth watering plum cakes/Christmas cakes.We would have them flooding from all our friends a week ahead and most of it will be 100% home made from scratch. Few even prepare the wine used in preparation at home. It just tastes heavenly and it was a bliss.Before wedding my office friends had shared their home made(mom-made) cakes for me and I really miss them now. All these enormous missing and love for cakes made me attempt a cake with no egg no oven and especially no whites(maida/sugar/milk).Yes, I(We-Hubby shared excellent tips and helped me a lot) did it…As most of you would have known that I run this blog with a purpose of avoiding whites in cooking and spreading the habit of healthy eating across.( Check this to know the details of the blog purpose in detail. ) Continue reading “WHOLE GRAIN CAKE-RAGI WHOLE WHEAT EGGLESS COOKER CAKE”
When you get super bored of usual breakfast and dinner recipes, you can make some quick instant dosa like wheat dosa,ragi dosa and here is another healthy instant dosa of sorghum/jowar/cholam. You can either have these flours prepared at home and choose to buy organic flours. I generally don’t opt for instant menus as most of them don’t happen to be healthy. But when it comes to these recipes,they are super power houses of nutrition. I have always loved to include millets in my recipes and do read my detailed insight on millet with recipes here.
- Jowar/Sorghum Flour/Chola maavu-1 cup
- Salt-To taste
- Oil-To grease
- Onion-1/2 cup(finely chopped)
- Cumin seeds-1/4 tsp
- Green Chilly-1(chopped)
1. Add the flour in a vessel and mix well by adding water and salt.
2.Add chopped onion,cumin seeds,cashews and green chilly.
3.Mix well and make the batter slightly flowing in consistency
4.Leave it aside for 20 minutes(Optional).
5.Grease the dosa pan and spread the batter.
6.Close the dosa with the lid and cook well.
7.Flip sides and cook the other side.
8.Repeat the same for the remaining batter.
9. Serve it hot with any chutney.
Be careful while adding water.
Don’t make it too runny. The dosa might not turn well.
I skipped adding green chilly.
This cholam is not the corn flour we use. The millet image is in the top most picture.
Millets for babies is again a debated topic. Few offer it as early as 6 to 8 months while few recommend to delay till 1 year. But any millet needs perfect processing and complete cooking for digestion.
Always have a word with your pediatrician before introducing any new food.
Millets are rich in nutrition,gluten free. Check all recipes of different millets here.
Millets have become the order of the day and I keep trying new dishes whenever possible.This instant ragi dosa has been a traditional food in the family and I wanted to try for my little one so long.If you have some ragi flour and rice flour in hand and 10 minutes you can easily make this nutritious and yummy food.Since I made it for my son I cooked it in steam.An ideal baby food post 8 months. You can make a crispy version too. Check out my other recipes with millets here
- Ragi flour-3/4 cup
- Rice Flour-1/4 cup
- Water-As needed
- Salt-To taste
- Onion-1/4 cup(chopped)
- Oil-To cook
1.Mix ragi flour and rice flour together.
2.Add water and mix it without lumps and make into a dosa batter consistency(Pouring)
3.Add salt ,onion and mix well.
4.Heat dosa tawa and grease dosa pan with oil.
5.Pour the batter using a small cup and spread on the dosa tawa.
6.Close it with a lid and cook(Optional).
7.Turn and cook the other side.
8.Serve it hot with chutney.
You can some sooji and let the batter set for 3 hours if you want a more crispy version
Be careful when you add water. It shouldn’t be too flowing in nature.
You can sprinkle oil if you want.
Serve it hot.
Is your kid denying or bored of Multigrain porridges/Health drink? I myself have denied it when I was a kid.Mom tries to make me eat by making ladoo or dosa or roti/chappathi. Here I am with Roti from multi grain porridge mix or sathu maavu or health drink mix. Why don’t you try this roti/chappathi for tonight? I had stocked up more of sathu maavu at home and was out for more than a month.I first thought it would be tough kneading the dough into roti and I was sure that it wouldn’t be easy to directly heat on fire like phulkhas. But to my surprise it came out so well. It can be either made on tava directly or even on fire. Refer the recipe of the health drink mix(home made) here. This can be your baby’s dinner or breakfast and even a lunch box recipe.
Do you find my recipe healthy and interesting? If yes,please don’t forget to share among your friends and family. Stay tuned with me by following by blog here and liking my facebook page at www.facebook.com?KitchenKathukutty.Do feel free to write to at firstname.lastname@example.org for any queries.
- Home made wheat flour(samba wheat)-3 cups
- Multigrain porridge mix-1 cup
- Salt-To taste
- Water-As required
- Ghee-To knead
1.Dissolve salt in water.
2.Mix porridge mix & wheat flour evenly and knead it into a smooth roti dough by adding water and ghee.
3.Set it aside for half an hour by closing it with a damp cloth/plate.
4.Make balls out of the dough and smoothly roll into rotis by dusting with wheat flour.
5.Cook it on tava or on direct flame.
6.Serve it hot with any gravy of your choice. I served it with White Kurma/Korma/Kuruma
You can find recipes of few side dishes here
I used samba wheat flour. You can use home made wheat flour.
Adding 2 spoons of lukewarm milk instead of ghee also helps in achieving a smooth dough.
I rolled it slightly thicker than I usually do.
It has to be served hot. Or else it tends to become hard. To pack for lunch boxes , amke it thinner and prepare like phulkha.
If you have not introduced sathu maavu/multigrain porridges earlier don’t use for first attempt.
Be sure to have introduced all the grains in the mix prior in hand separately and ensure no allergies.
Always have a word with your doctor before introducing any new food.
Yesterday I had posted home-made sathu maavu mix recipe. Now I am here with the procedure to make the porridge. This is the sweet version.
Palm jaggery-1 tbsp
1.Add palm jaggery,health mix and water without any lumps.
2.Cook by continuously stirring for 10 minutes in medium flame.
3.Serve it after cooling
Look for all varieties porridge and porridge mix
When you try for the first time try with half tbsp of mix.
You can adjust the level of water and mix as per your wish
To add milk/buttermilk initially cook it with half water and then add milk/buttermilk.
You can add karupaati/jaggery/salt instead of palm jaggery.
You should cook minimum 10 minutes and you can cook more if you want a thickened version.
All porridges mentioned above can be made in this way except whole wheat/ragi porridge
Avoid any sweetner for babies less than 1 year.
This post had been lying in my drafts since April 2015. And now I wanted to post it to help many mothers.I have been drinking this regularly for around 5 years continuously since I stopped having milk. I really had thrown this away in childhood .Please mothers don’t let your kid miss these. And I request you to prepare the mix at home.You can make many versions of porridge with this like with/without milk,sweet/salt ,with buttermilk. These are the ingredients which my mother,grand mother have been using. My mother/MIL used to send/bring me the ingredients which I don’t get easily at Hubli and we prepare it here. (It is so cheap when prepared at home and stored).There is one another version where they use sprouted grains. I shall post it shortly.I did some research on it before I could post. Here are the insights. I request you to please read these for a minimum of two times and consider them
It is a wholesome drink that gives you constant energy than any other drink.
It is ideal/essential for toddlers above 2 years,pregnant women and lactating mothers.
This is not like “home made instant food mix”. You cannot/should not mix it with hot water instantly(just like the farex/cerelac/nestum) and provide your baby. You definitely have to cook it for a minimum of 10 minutes.
You can store it for 2 months in an air tight container(out of reach of ants) outside and even 1 year in refrigerator if you skip adding cashews.
- Black gram-1/4 kg
- Red rice-150 gms
- Soya-150 gms
- Corn pearls-100 gms
- Sorghum-100 gms
- Fried Bengal gram-200 gms
- Pearl millet-300 gms
- Finger millet-300 gms
- Green gram-1/2 kg
- Sago-100 gms
- Cashews-25 gms
- Badam-100 gms
- Cardamom-hand few
- Dried ginger-A small piece
1.Dry roast each ingredient separately and let them cool by spreading in plates.
2.Mix all ingredients well and grind them into a fine powder in flour mills and store it in air tight containers.
Ensure that you buy cleaned raw items. If you find impurities clean them before dry roasting.
Do have a word with your doctor before introducing any new food.
Ensure to have introduced all ingredients separately to babies before offering this.
I didn’t have stock of black gram. Hence not found in the picture.
The ratio of ingredients is purely your choice.
I skipped adding cashews as they tend to give an oily essence in due course.
Carefully roast each item separately . Do not combine dry roasting of two ingredients.
You can include ground nut ,horse gram , barley (each 25 gms to 50 gms ) if you wish.
When you prepare for the first time ,prepare a meager quantity and make a trial of usage before stocking a large quantity.
You can have a cycle and keep changing the millet varieties each time if you wish.
The colour depends on many factors. So please don’t take that as a factor.
Do you like my recipe ? If yes, please do not forget to stay tuned with me by following by blog here and liking my facebook page at www.facebook.com/KitchenKathukutty or follow me on Twitter. Do share this with your kith and kin. Do feel free to write to at email@example.com for any queries.
When I was talking about millets to my family the elders and grandmothers starting saying me that instead of searching for new recipes with millet try replacing dosa rice in all dishes. One such try was this and it was amazing. I prefer this for breakfast since it seemed little heavier than usual idiyappam. I am trying this method for the first time. I always do it in the traditional way.
- Saamai Arisi/Barnyard Millet-1 cup
- Salt -To taste
- Water-As needed
1.Dry roast barnyard millet until an aroma arises.
2.Let it cool and grind it into a fine powder in mixer.
3.Heat water in a bowl and add salt to it.
4.When it becomes lukewarm,add to the flour and finely knead into a dough.
5.Role it in balls and use the idiyappam maker and squeeze out the string hoppers.
6. Using idly cooker/idly maker steam the string hoppers.
7.Serve it with sugar and grated coconut.
I skipped sieving the flour as there was no impurities. If you don’t find the flour fine sieve before kneading the dough.
I have not mentioned the amount of water as it depends on the heat of water,the way you knead ,the moisture absorption by flour.
Add water little by little and knead the dough carefully.
If the string hoppers don’t come long and get cut like oomapodi ,then it means over usage of water. In that case steam the kneaded dough once before squeezing using string hopper maker.
Roast the millet in medium flame. It shouldn’t turn brown. So keep watching carefully.
I am trying out new combinations and recipes with millets.One such successful attempt is given below for you.
Samaai Arisi/Little millet-1 cup
Kuthiraivalli arisi/barnyard millet-1 cup
Puffed rice-2 cups
1.Wash both the millets and soak millets,puffed rice in curd. See that they immerse in curd completely.
2.Let it soak for 2 to 3 hours.
3.Grind them together in blender into a smooth paste without adding more than few teaspoons of water.
4.Heat a dosa tava and sprinkle oil on it.
5.Spread the dosa batter evenly with a ladle and cook it by closing it with a lid.
6.Cook it in slow flame.
7.Flip it the other side and cook it evenly.
8.Repeat the same for the remaining dosa batter.
The curd used will be enough to grind it into a smooth paste.If required add very little water.
Each dosa will take a minimum of 5 minutes to cook.
See that all ingredients are completely soaked in curd.
Varagu Arisi/Kodo Millet looks like broken rice and it gives similar taste like rice in any batter.I tried making idly and dosa out of it at first.But I missed clicking pictures ,so the first dish with Varagu/Kodo Millet from KK is Varagu Arisi Adai.
- Kodo Millet/Varagu Arisi-2/3 cup
- Raw rice-1/3 cup
- Gram dhal-1/4 cup
- Moong dhal-1/4 cup
- Toor Dhal-1/4 cup
- Ginger-A generous piece
- Red Chilly-2
- Hing-A pinch
- Onion-1 cup(finely chopped)
- Salt-To taste
- Oil-To cook
1.Rinse and wash all rice and dhal together atleast 3 times
2.Soak them along with red chillies for a minimum 4 hours.
3.Drain the water completely and add it to a blender.
4.Grind by adding less than 1/2 cup of water,ginger,hing and salt into a coarse paste.
5.Add the chopped onion and set it aside for 1/2 hour.
6.To make adai,grease the dosa tawa with oil.
7.Gently spread the batter and sprinkle oil.
8.Let it cook by closing it with a lid.Maintain the flame in medium.
10.Serve it hot.
The consistency of the batter has to be thicker than dosa batter.So be careful while adding water.
Serve it with any tomato/shallot based chutney.
- Pearl millet/Kambu- 1/3 cup
- Raw rice- 1/3 cup
- Idly/dosa rice-1/3 cup
- Fenugreek seeds-1/4 tsp
To make Paniyaram:
- Karupatti/Palm jaggery-1/2 cup(grated)
- Cashews-10(finely chopped)
- Salt-To taste
- Oil-To cook
1.Wash and soak pearl millet,raw rice ,dosa rice and fenugreek seeds together for minimum of 12 hours.
2.Add the soaked ingredients to a grinder after completely straining the water and grind them into a smooth paste.
3.Let it ferment for 8 hours.
4.Once the batter has fermented,take the required portion separately and mix it with half cup of water and salt.
5.It should reach a consistency slightly thicker than dosa batter.
6.Add the grated karuppatti and chopped cashews and mix it well
7.Heat the paniyara kadai and add a drop of oil in each hole.
8.Pour the batter carefully in all holes and cook by closing it with a lid.
9.Turn the paniyaram and cook the other side too.
10.Serve it hot.
Rinse and wash kambu as many times as possible .
The batter should either rise up or have millions of pores when whisked if fermented well.
Do not add much water while grinding the batter.
Add salt only when you are about to prepare the paniyaram.
Adding ghee instead of oil enhances the taste.
Adjust the level of karuppatti as per your taste.
It is “MILLET MANIA” everywhere.I have been noticing frequent cookery shows with millets,wide spread talks on millets and several food blogs flooding with millet recipes. This made me conduct a research on the topic “MILLET/சிறுதானியம்/குறுந்தானியம்”. I kept glancing many websites and reading articles from various magazines on millets. My husband always encourages me to try new recipes but “with only healthy ingredients”.He had bought kambu,varagu and thinai from the super market along with our monthly grocery as summer season commenced. It was then I began to nudge mom and my friends on recipes out of them.I had been a fan of kambu koozh when I was at college.Ragi has become a part of our food since my kid started having it.There are studies which reveal that ragi porridge is almost as nutrient as breastmilk.I understood that these millets have been in use casually in our food and now they are coming into spotlight.In the meantime one of my cousins suggested me to include recipes on millets quoting that millets had been the traditional staple ingredients in the family.With all knowns and unknowns I am scribbling my observations below on “MILLETS”.I captured all images to have better clarity. I am hearing too many confusions with it. I have provided the names of millets in various languages along with images(taken at home). Hope it will help every reader out there.
PLEASE FIND BELOW THE RECIPES WITH MILLETS:
Hi I am Millet! 🙂
Millets can be mentioned as the first cereal grain used by humans domestically and they are the oldest of the foods used.Millet has a tiny, pale, yellow seed with a nutty flavour which lends itself well to being cooked and eaten whole.Millet was grown way back in 2700 B.C and it has been wide use in Africa,China and India even before usage of rice as staple food. There is a history in Hindu mythology mentioning Lord Muruga tries to teach Valli a lesson when she guards her thinai fields and also it is a practise to offer thinai maavu to Lord Muruga in temples.I also remember reading somewhere that millets have a mention in “THE HOLY BIBLE” too. There are several initiatives going on for more than half a century to revive this cultivation and consumption of millets.Dr.M.S.Swaminathan,”Father of green revolution” quotes that consumption of millets can make India “HUNGER FREE” and it is high time we realise the real benefits of “healthy eating”.
How am I classified?:
The following is a type of classification of millets based on world wide cultivation.
- Major Millets
- Pearl millet (Pennisetum glaucum)
- Foxtail millet (Setaria italica)
- Proso millet also known as common millet, broom corn millet, hog millet or white millet (Panicum miliaceum)
- Finger millet (Eleusine coracana)
- Minor Millets
- Barnyard millet (Echinochloa spp.)
- Kodo millet (Paspalum scrobiculatum)
- Little millet (Panicum sumatrense)
How nutritious am I?:
Millets can be called as nutritional store houses .They are far ahead of rice and wheat in terms of minerals,calcium and fibre. Finger millet has 30 times higher calcium content than rice and it can be strongly stated that every other millet has atleast twice higher calcium than rice.Millets like foxtail and little millet are so rich in iron and the betacarotene content of certain millets are priced several thousand by the pharmaceutical industry.The amount of micro nutrients in millets can never be compared with any other food. Millets are seen as solution to malnutrition by experts and they are highly advocated by agriculturists since they are Climate compliant ,independent of synthetic fertilizers,pest free and amazingly low water consuming .
Important Millets and Vernacular names:
|Finger millet||Nachani /mundua||கேழ்வரகு||Kezhvaragu||Ragi||Ragula||Panji pullu||Africa|
A comparison of essential nutrients present in various grains
(The nutrient composition per 100 g in tabulated below)
|Food grain/Nutrient||Carbo-hydrates (g)||Protein(g)||Fat(g)||Energy (KCal)||Crude fibre(g)||Mineral matter(g)||Calcium(mg)||Phosphorus(mg)||Iron(mg)|
|Rice (raw, milled)||78.2||6.8||0.5||345||0.2||0.6||10||160||0.7|
(Source: Nutritive value of Indian foods, NIN, 2007)
What do these nutrients do to us?:
It is an important building block in our body.It helps in building new cells,tissues and muscles.Our body can’t store protein, so we need to eat some every day.
Dietary fiber helps us feel full faster and longer; it also aids digestion and helps prevent constipation. Fiber comes only from plant foods (fruits, vegetables, beans, whole grains), and grain fiber is thought to protect against digestive cancers more than other forms of fiber.
Iron helps our bodies make hemoglobin (for red blood cells) and myoglobin (for muscles), both of which help carry and store oxygen. Iron also plays a role in many other routine bodily functions.
An essential mineral required for hundreds of biochemical reactions, including transmission of nerve impulses, converting food into energy, body temperature regulation and maintaining a strong immune system. Magnesium also helps us absorb calcium, for healthy bones and teeth.
Another essential mineral, phosphorus is present in every cell in body, making up 1% of body weight. It’s main function is the formation of bones and teeth, but it’s also key to the synthesis of protein for cell repair, growth, and maintenance; for heartbeat regularity; and nerve conduction.
The mineral zinc helps immune system fight off bacteria and viruses, and helps wounds heal. It also helps your body make proteins and DNA. Zinc is also essential to proper functioning of sense of taste and smell.
Copper (another mineral) helps us absorb iron, and also helps regulate blood pressure and heart rate. Copper is also needed for the production of melanin, which colors our hair and skin.
The mineral manganese helps us handle oxidative stress. It activates many important enzymes in the body that are crucial to metabolism of carbohydrates, amino acids, and cholesterol. Manganese is also essential to the formation of healthy cartilage and bone.
Selenium is a trace mineral. Although we only need small amounts of it, it is useful in helping to prevent cellular damage from free radicals, to regulate thyroid function, and for a healthy immune system.
- B Vitamins
B vitamins aid in making energy from the food we consume,maintaining healthy hair,skin and muscles,forming RBC’s.
Health benefits of millets:
- Millets are gluten-free and it is extremely suitable for all those who are gluten intolerant.
- Few phytonutrients in millets help in fighting against hormone dependent cancers and reduce the risk of heart diseases.
- When kids consume millets on a regular the occurrence of asthma and wheezing troubles are found to be reduced.
- It is highly beneficial in post menopause for women to have a control of high blood pressure and high cholesterol.
- Recent research studies have indicated that the regular consumption of millets is associated with reduced risk of type 2 diabetes mellitus.
KITCHEN KATHUKUTTY’s conclusion on Millets:
- Millets can definitely be termed as “MIRACLE GRAINS”. I had been hunting for capturing all millets in a single shot and it happened two weeks back in my perimma’s place.Millets have been one of our traditional and early foods. It is highly beneficial in all means and ways. But I would not recommend replacing your staple food ingredients with millets once for all. Millets can be used instead of processed, packed and absolutely nutrient less ingredients like oats, maida, vermicelli, atta.Millets can definitely be a part of your meal but not your whole meal because millets are rich in calories and the current generation (majority) does not involve so much of physical efforts to burn those. Get to know on the right methods of preparation and right quantity, frequency to be taken. Say for example if you have been habituated with rice and wheat foods in the ratio of 4:3 in a week you can very well proceed with 3:2:2 ratio of rice:wheat:millets. Introduce millets slowly in a minimal quantity in your regular food and observe the impacts before you fix a routine with millets. They are not harmful definitely. But how far it suits an individual depends completely on the individual. I write this because I have heard from experts that millet X which suits person A might not suit for person B. And there are also seasonal associations wrt to consumption of millets.We have forgotten our traditional millets and it is gaining momentum now. It is high time to bring back our lost traditional heritage but before that rediscover their values, know them right, use them right in your daily lives. 🙂
- Introducing millets to babies needs extra care,caution and the right guidance from pediatrician.
- Processing/preparing/Cooking of millets needs more time and more care. They might indigestion if improperly cooked.
- As of I know millets(if not processed in industry) should not be consumed as an instant food.
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- Millet Network of India
Disclaimer & Copyright:
The above written piece information was gathered by me from various sources like the web,books,experts and magazines and scripted based on my understanding. This write up does not intend to hurt anyone and it is totally my personal observation. Kindly do not copy/reproduce any part of this write up.