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Fermented RAGI (Finger Millet) IDLIS- Gluten Free | Gut Friendly | Breakfast Recipe

At home Idlis is our favourite breakfast. Ragi idli is a nutritious wholesome South Indian meal. They are light, easy on stomach and have tremendous health benefits. Idlis are like steamed cakes made with lentils and idli rice. Ragi idli is just another variation where ragi is replaced by rice. The batter of these ragi idlis will also be beneficial for making dosas the next day. I like to serve these millet idlis with Coconut Chutney or Kara Chutney.

Ragi idli is made using idli rice, flattened rice (poha), ragi flour, urad dal and fenugreek seeds. The ingredients are first soaked and then the batter is prepared by grinding the ingredients followed by fermentation, then the batter is steamed to make idlis. This batter yields consistent results. The idlis will always be pillowy soft and totally melt in mouth.

Not just Ragi idlis or dosas, if you are a pancake lover, you can also try these, Ragi Pancakes or these Millet Cutlets which you can easily make at home in 10 minutes using minimal oil. They come out absolutely delicious and are so healthy.

Given the health benefits of ragi, these steamed cakes become a superfood which not only has benefits of whole grains, but it is also fermented. 

Why fermented food is good for you? 

Fermented foods like idli, dhokla, dosa are a fabulous addition to your diet.

  • It helps in increasing immunity and improves digestion. 
  • It also increases the bio availability of minerals. It breaks down proteins, carbohydrates and other minerals in a way making it easily available to our body. 
  • Also a lot of good bacterias are at play when your food is fermenting. All fermented foods are natural probiotic. It’ll strengthen your immune system making you disease resistant.
  • The lactic acid bacteria which helps in fermentation also creates omega 3 fatty acids, essential for the immune system. It will help to remove toxins and helps your body build a healthy gut flora. 

Here are 5 excellent reasons why this millet should be in your diet.

  1. High fibre content: Ragi is high in dietary fibre which will help to promote proper digestion and keep your bowel movements in check. 
  2. Rich in Calcium: It is an ultimate non-dairy source of calcium. Just 100 grams of Ragi can give you 344 mg of calcium.
  3. Supports Gluten- Free Diet: Ragi is a great choice if you are on a gluten-free diet – it’s naturally gluten-free! No need to worry about hidden gluten as it’s a safe and delicious way to enjoy your meals.
  4. Child Nutrition: It helps to fulfil child’s nutritional needs. It is rich in protein, calcium, iron, zinc and other essential nutrients.
  5. Treats Anaemia: Since Ragi is an excellent source of iron too, which is essential for producing red blood cells, it helps to fight off anaemia.

With all such goodness and nutrition packed in this humble dish, let’s get to the recipe now

Recipe: serves 4

Ingredients: measuring cup size 250 ml

  1. Ragi flour: 1 cup
  2. Idli Rice/Parboiled Rice or Broken Rice: 1 cup
  3. White Split Urad dal: 1/2 cup
  4. Flattened Rice/Poha: 1/4th cup
  5. Fenugreek seeds/Methi dana: 1/4th tsp
  6. Rock Salt or any non-iodised salt: As per taste
  7. Oil/ghee for greasing
  8. Water as required for making batter and steaming 

Method: 

  • Wash rice and poha 3 to 4 times. Soak them in enough water for 5 hours. 
  • Wash urad dal and fenugreek seeds 3 to 4 times and soak for 5 hours. 
  • Drain the water from dal and rice. First grind urad dal to a smooth and fluffy batter. Add little water at a time to get a smooth paste. Do not add too much water in one go. 
  • Then grind rice and poha to a smooth batter using water as required. Again, don’t add too much water. Add little at a time. 
  • In large steel bowl, mix together both dal and rice batter. 
  • Add roughly 3/4th cup of water to ragi flour and make a smooth consistency batter. Make sure there are no lumps. 
  • Mix Ragi batter with rice and dal batter till it completely incorporates. 
  • Add rock salt as per taste. Cover the bowl with a lid and keep the batter in dark warm place for 9 hours or more. I had to keep it for 12 hours.
  • The batter will double and become fluffy and airy. Give a gentle mix before making the idlis. Do not mix rigorously or you will lose the airiness of the batter. 
  • In an idli maker, bring water (roughly 3″ above) to boil. Grease idli moulds with oil/ghee. Fill in the cavities with the batter.
  • Now, steam the idlis in idli maker for 10 to 12 minutes or till toothpick inserted at the centre comes out clean. It shouldn’t be sticky.

Tips for fermentation: – 

  1. Add rock salt to the batter before fermenting. Salt helps in fermentation. Do not use iodised salt. 
  2. Do not skip Fenugreek seeds. It helps the batter to get bubble like texture. Also, it’s makes dosa crispier. 
  3. Add enough water while grinding dal and rice to get smooth and fluffy batter. Do not add water in one go. Keep adding little at a time. This will give you soft idlis. 
  4. Mix the final batter with your hands for a minute and then keep it at a warm place. The warmth in your hand will help in fermentation. 

I hope you enjoyed reading this recipe and will give it a try. Do let me know if you do. I would love to hear from you guys. Here’s to healthy eating! 🙂

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Easy and Healthy Oat Cookies- No Sugar | No Butter | No Refined Flour

If you are looking for healthy cookies recipe for your kids, this is it! These soft, chewy, perfectly sweet and wholesome cookies will be your go to recipe. I highly recommend this for your sweet cravings and pick-me-up snack moments.

Being a mother I am always on a look out for healthy snacking options for my child. I hate to give him sugary packet snacks everyday. While they are ok as once in a while indulgence but I get wary of all the artificial flavours, preservatives and processed sugar added in bakery cookies. 

These cookies have the goodness of whole-grains, oatmeal, egg and dates as prime ingredients. The natural sweetness and moisture come from a fruit, dates and coconut oil. The best part about these cookies is that they are one bowl cookies. No endless use of utensils and whisking is required. 

Main Ingredients and their Substitutes

Rolled Oats: I have used rolled oats or old fashioned oats here because they are better for baking. However, you can also quick oats. Quick oats will give you a slightly uniform texture. I however, prefer the taste and texture of rolled oats

Wholewheat Flour: I have added wholewheat flour for more fibre. Also, it brings together the cookie dough and gives nice crunch to these cookies. 

Apple: I like to add an apple in the cookies for moisture and natural sweetness. You can totally substitute apple with either a banana or applesauce. 

Virgin Coconut Oil: Coconut oil offers an almost direct substitute to butter. It lends a sweet but subtle flavour to bakes. You do not need to use as much coconut oil to get the same fat content as butter, since butter comprises 20% water. You can use butter here if coconut oil is not available. Just increase the butter by 20%.

Egg: Egg not only adds more protein and nutrition in cookies but it also helps to bind and improve texture of the cookies resulting in more light and chewy cookies. However you can totally make them eggless too by substituting 1 egg with flaxmeal. 1 tsp ground roasted flaxseeds in 4 tbsps water. Let it sit for 10 minutes. Use this mixture in place of egg or use 1/4th cup of greek yogurt. 

Dates: I have added dates as a natural replacement for sugar. Dates are also rich in iron, fibre and antioxidants. If you want to substitute dates in this recipe, you do that by adding 1/4th cup of pure maple syrup.

Dark Chocolate: Use a good quality dark chocolate, atleast 70%. You can totally substitute it by adding raisins, black currants, cranberries, walnuts, dried blueberries or any other dried fruits or nuts of your choice.

Now let’s get to the recipe

Recipe: makes 14 to 15 cookies

Ingredients 

  • Rolled Oats: 1 cup
  • Wholewheat flour: 1/2 cup
  • Apple: 1 medium
  • Virgin Coconut oil: 3 tbsps
  • Egg: 1 
  • De-seeded dates: 4
  • Baking powder: 1/2 tsp
  • Cinnamon powder: 1/2 tsp
  • Vanilla Extract: 1 tsp
  • Dark Chocolate chunks (70%): 1/2 cup

Method:

  • Soak dates in hot water for 10 minutes to soften it.
  • Sieve wholewheat flour, baking powder and cinnamon in a large bowl. Now mix rolled oats. Keep aside. 
  • In a blender, crack an egg or add flaxmeal/yogurt. Add chopped apple, softened dates, vanilla and oil. Blend this mixture to a purée.
  • Now add wet ingredients to dry ingredients in batches. Mix till everything incorporates well. Do not over mix. Cut and fold gently.
  • Add chocolate chunks and mix well. The mixture will be moist at this time. You can refrigerate the cookie dough for 30 minutes. It will become easier to give it a shape. Also, the oats will absorb the flavour and soften.
  • Line baking tray with a baking paper or a silicon sheet.
  • Take one tbsp scoop and scoop out the mixture on the baking tray. Scoop will give you even size cookies. Flatten a little with a back of a spoon.
  • Bake in the preheated oven for 10 to 12 minutes at 180 C
  • Transfer on a wire rack. Allow it to cool. Once cooled, store in an airtight container.

How to store

These Healthy Cookies store well for a few days, so you can make a batch on the weekend and enjoy them throughout the week. Store in an airtight container at room temperature or in the fridge for up a week. They will soften further as they sit in the container making it perfect for toddlers. 

You can also try more of such healthy bakes- Healthy Carrot Orange Marmalade Cake and Wholewheat Banana and Jaggery Cake. 

Do give these healthy cookies a try. I am sure you and your kids will love it. Let me know in the comment section below if you do give it a try. It will be great to hear from you guys. Stay Healthy! 🙂

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25 Nutritious and Delicious Lunch Box Ideas to Keep Mealtime Exciting

Summer vacation is ending soon, and it’s time to get back to our daily routines. As we transition from lazy summer days to busy school schedules, packing a nutritious and tasty lunch box becomes essential. Here are 25 lunch box ideas that are not only delicious but also packed with essential nutrients. Whether you’re preparing lunch for kids or adults, these suggestions are sure to help you out.

1. Spinach, Beetroot, Carrot Idlies

These colorful idlies are a feast for the eyes and the stomach. Packed with the goodness of spinach, beetroot, and carrots, they’re a healthy alternative to regular idlies. Pair them with coconut chutney or a tangy tomato sauce for a complete meal.

2. Mix Veggies Paratha

Stuffed with a mix of seasonal vegetables, these parathas are a wholesome meal in themselves. Serve with a side of curd or pickle to add a tangy twist. They are not only nutritious but also a great way to ensure your kids get their daily dose of veggies.

3. Channa Kabab

Chickpeas are a great source of protein and these channa kababs are both delicious and nutritious. They’re great on their own or as a patty in a sandwich. Serve with a mint chutney or ketchup to make it more appealing.

4. Potato Chilla

A quick and easy recipe, potato chillas are savory pancakes made with grated potatoes and spices. They’re crispy and loved by all. Pair them with a side of yogurt or a tangy chutney for added flavor.

5. Soya Nutri Pulao

This protein-packed pulao made with soya chunks and vegetables is a great lunch box option. It’s filling and full of flavor, ensuring your child gets the necessary nutrients to stay active throughout the day.

6. Broccoli Paratha

Broccoli, often disliked by kids, can be turned into a delicious stuffing for parathas. Add some cheese to make it even more appealing. Serve with a side of raita or pickle for a complete meal.

7. Mix Vegetables Pulao

This colorful and nutritious pulao is made with a mix of vegetables and basmati rice. It’s a wholesome meal that’s easy to prepare and ensures a balanced diet.

8. Stuffed Moong Dal Chilla

Chillas made with moong dal are healthy and packed with protein. Stuff them with a mix of vegetables for added nutrition. Pair them with a side of green chutney or ketchup.

9. Paneer Bhurji + Paratha

Paneer bhurji is a quick and tasty dish that goes perfectly with parathas. It’s high in protein and very filling. Add some chopped vegetables to the bhurji for an extra nutrient boost.

10. Stuffed Gobhi Paratha

A delicious and nutritious option, stuffed gobhi parathas are made with spiced cauliflower filling. Serve with a side of curd or pickle for a tangy twist.

11. Podi Idli

Idlis tossed in a flavorful podi (spice mix) are a hit with kids and adults alike. They’re easy to make and perfect for a lunch box. Pair them with a side of coconut chutney.

12. Podi Dosa

Dosas sprinkled with podi (spice mix) and a drizzle of ghee make for a tasty and healthy lunch. Serve with a side of sambar or chutney.

13. Spinach Corn Sandwich

A healthy sandwich stuffed with spinach and corn. It’s easy to make and a great lunch box idea. Add some cheese to make it even more appealing.

14. Pesto Spaghetti

A delightful pasta dish made with pesto sauce, spaghetti, and a mix of vegetables. It’s a nutritious and tasty option that’s sure to be a hit.

15. Beetroot Paneer Paratha

A delightful combination of beetroot and paneer stuffed in a whole wheat paratha. It’s colorful, healthy, and a great way to sneak in some veggies.

16. Corn Cutlets

Crispy and golden, these corn cutlets are perfect for a quick snack or lunch. Made with sweet corn, potatoes, and spices, they’re a hit with kids and adults alike.

17. Methi Puri

These fenugreek-flavored puris are a healthy twist on the traditional puri. Pair them with a side of yogurt or pickle for a complete meal.

18. Beetroot Carrot Appe

Soft and spongy, these appes made from beetroot and carrot are not only nutritious but also fun to eat. They make a perfect lunch box item for kids.

19. Rajma Cutlets

Rich in protein and fiber, rajma cutlets are a delicious and healthy option. They’re great on their own or as a patty in a sandwich.

20. Curd Rice with Beetroot

A refreshing dish for hot days, curd rice with beetroot is cooling and delicious. It’s easy to digest and loved by kids and adults alike.

21. Quinoa Salad

A healthy and colorful quinoa salad loaded with vegetables, nuts, and a light dressing. It’s perfect for a light and nutritious lunch.

22. Vegetable Frankie

A delicious wrap made with roti and stuffed with a mix of vegetables and spices. It’s a fun and healthy lunch box option.

23. Millet Khichdi

A nutritious and easy-to-digest khichdi made with millets and vegetables. It’s light yet filling.

24. Spinach Corn Sandwich

A healthy sandwich stuffed with spinach and corn. It’s easy to make and a great lunch box idea.

25. Vegetable Macaroni

 A classic macaroni dish loaded with colorful vegetables.

Packing a nutritious and tasty lunch box can be challenging, but with these ideas, you can ensure that every meal is both enjoyable and healthy. Try these recipes and make lunchtime exciting and varied.

What are your go-to lunch box recipes? Share your ideas and feedback in the comments below!

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How to make Coconut Milk at Home

Coconut is also known as Kalpa Vriksha in Sanskrit, which means Tree of Life– “the tree which provides all the necessities of life”. All its parts from top to bottom are used to sustain human life.

In this post I will share with you how to make coconut milk in the most easiest way. Coconut milk is a traditional food ingredient used in Southeast Asia, Oceania, South Asia, and East Africa. It is so easy to make at home. I actually never buy coconut milk from the market because it takes 5 minutes to make it at home. Also, store-bought Coconut milk contains additives and gums in the canned version that I prefer to avoid. They don’t contain much of actual coconut and remember they are likely to contain some kind of preservatives, flavouring and sweeteners because homemade version will spoil in a few days and store bought ones can last you months. Also, curries and stews made from homemade coconut milk tastes so much better and real than store bought ones.

This plant milk is tasty alternative to cow’s milk that provides several health benefits too. Coconut milk comes from white flesh of mature brown coconuts, which are the fruit of the coconut tree. Unlike coconut water, the milk does not occur naturally. Instead, solid coconut flesh is mixed with water to make coconut milk, which is about 50% water. 

The milk has a sweet taste, is thick in consistency and has a rich, creamy texture. But it goes beyond taste – Ayurvedic experts ages ago discovered that coconut milk is a power drink; and modern research confirms this. It pacifies Vata and Pita while increasing Kapha. If you find yourself unable to digest dairy or are allergic to nuts, this milk is a pretty good option for you. You can also try oats milk if you are allergic to dairy or nut milk. Check out this easy to make recipe of Oats Milk here. In case you are not allergic to nut milk, you can try this delicious Almond Milk recipe.

Benefits of Coconut Milk

This white elixir is full of surprising benefits. People are so obsessed with cow’s milk, goat’s milk, camel’s milk that this ancient milk is conveniently cornered. 

  • Lauric acid

Coconut milk contains an important ingredient: lauric acid. It is considered anti-inflammatory, antiviral and antibacterial. It helps your body fight off pathogens. Therefore, have coconut milk if you are suffering from bacterial or viral disease.

  • Cytokines as an Anti-Aging Agent

Coconut milk contains strong antioxidant protection. Cytokines are proteins that protect our cells, and can protect the skin from premature aging.

  • Improves digestion

Coconut helps to improve digestion due to the presence of medium-chain fatty acids. These medium-chain fatty acids are digested and absorbed easily in the body. They may be immediately broken down by saliva and gastric juice. Therefore, consuming coconut milk may be good for people with digestive problems.

  • Coconut milk for Cancer

Coconut milk may be beneficial for cancer. Various studies on cell lines have shown that coconut milk may help in the case of breast cancer. Coconut milk may kill the cancer cells and suppress the growth of cancer-causing cells.

  • Reducing Cholesterol Levels 

This milk can help maintain your cardiovascular health due to its high content of lauric acid. Some studies indicate that consuming foods with coconut milk in moderation could help to lower the levels of bad cholesterol low and boost the levels of good cholesterol

  • May fasten recovery from sickness 

Though not as good a source of electrolytes as coconut water, coconut milk does contain magnesium and potassium. These minerals regulate blood volume, aid in the functioning of the heart and help with diarrhea and dehydration.

How to make Coconut Milk at Home

Recipe: makes around 600 ml 

Ingredients:

  • 1 mature Coconut (remove the brown skin)
  • Water: 3 cups; half warm and half room temperature water 

Instructions 

  1. Chop the coconut into tiny pieces. 
  2. Put the coconut pieces in a blender and shred it.
  3. Then add hot water first and blend on high for a few seconds. Then add room temperature water and blend again.
  4. Open the lid and scrap the sides and blend again for a minute. 
  5. Take a clean large bowl and spread a muslin or cheese cloth over it. Sieve through the prepared milk through it. Squeeze out all the milk using your hand from the coconut meat. And that’s it! Coconut milk is ready to be served.

Notes:

  1. Though Coconut milk is least allergic but please consult your pediatrician before introducing it to kids below 1 years. Introduce little at a time. 
  2. Since coconut milk is high in fats, don’t feed more than 150 ml to toddlers. Though the homemade version can be made less creamy by diluting it with more water.
  3. Coconut milk is not a great source of Calcium, Protein or Vitamin D. If you are replacing dairy with coconut milk, then eat a well balanced diet to get all the nutrients. 
  4. Coconut milk has innumerable benefits but keep in mind that coconut milk is relatively rich in calories. So, you should only have it in moderate amounts.
  5. You can re-use the residue of coconut as fertilizer for your plants or you can dry roast it and store in an air-tight jar. Use it to make cookies, cakes,muffins,energy bars etc.
  6. You can store this milk in glass bottles for upto 4-5 days in the refrigerator.

I hope you liked this recipe and will try out this easy to make Homemade Coconut Milk. If you do, do let me know in the comment section. Would love to hear from you guys. Till then cheers to good health! 🙂

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Healthy Tangy Spicy Peanut Chutney- No Onion, No Garlic

Peanut Chutney also known as Groundnut Chutney is a flavourful, delicious Indian chutney.  It is an easy and a tasty chutney made with peanuts and is served popularly along with South Indian breakfast dishes. The texture of this chutney is thick and creamy with of course great blend of flavours. Among all the other Indian chutneys, this groundnut chutney is quite unique, given that there is no addition of coconut, onion or garlic. 

It is made with just few everyday ingredients and is flavour bomb. You can serve this chutney with idlis, dosas, Indian savoury pancakes, pakoras, flatbreads or wraps. It is excellent to brighten up your meal and add a lot flavour to your dish. 

This Indian peanut chutney is protein-packed and boost the nutrition profile of your everyday breakfast meal and it is naturally vegan too. I made this Iron Rich Pancake for breakfast. It is made with chickpea flour and sattu, both of which are great sources of protein as well. But I wanted to add more protein to my vegetarian meal, so I decided to make this Peanut Chutney. One bite of this and the flavours just blew my mind. You guys have to try this to believe it. You can also try pairing this chutney with this Semolina pancakes or this Karnataka style Coconut dosa.

I kept this recipe in some way traditional by using raw peanuts which are roasted and then ground with other ingredients. I have also kept the skin of the peanuts. Peanut skins have the highest antioxidant levels compared to other parts of the peanut, and roasted peanut with skins have a high antioxidant capacity. 

The traditional version is usually made with only 6 ingredients such as roasted peanuts, garlic, green chilies, cumin seeds, salt and tamarind. All of these are ground with water to a smooth chutney & most often it is not tempered.

The traditional version is great too but I’ll share with you a way to add maximum punch with minimal ingredients that you will actually always make this peanut chutney without onion and garlic. This flavourful chutney can also be taken in any vrat. So save this recipe for your next Navratri fast.

How to make Peanut Chutney?

Ingredients 

  1. Raw Peanuts: 1/2 cup
  2. Roma Tomato: 1 medium size
  3. Dry Red Chillies: 3 (you can increase or decrease chilli as per your liking)
  4. Salt to taste
  5. Groundnut oil: 1 tbsp
  6. Lemon juice: 2 tbsps or to taste
  7. Water: 1/4th cup or as required

For Tempering 

  1. Groundnut oil: 1 tbsp
  2. Mustard seeds: 1/2 tsp
  3. Curry leaves: 5-6

Instructions

  • In a flat bottom pan, heat 1 tbsp oil to a medium heat. Add raw peanuts and roast till they change colour and become fragrant. 
  • Once peanuts are roasted, in the same pan add roughly chopped tomato, salt and dried chilli. Cook on a medium to low flame till tomato becomes mushy. If the need be, you can sprinkle some water to cook tomato.
  • Remove from heat and allow it to cool a little. Then add everything to a mixer grinder. Add lemon juice and 1/8th cup of water. 
  • Give it a blitz. Now add remaining water and blend till it becomes smooth and creamy. You can add more water if required but don’t add too much. Add little at a time. 
  • Empty the chutney into a bowl. For tempering, heat a tbsp of oil. Add mustard seeds and asafoetida/hing. Let mustard seeds splutter. Turn off the flame. 
  • Now add curry leaves and swirl it around. Let curry leaves rest in oil for 15-20 seconds then add this tempering to the chutney and mix well.
  • Check for salt and lemon juice. Adjust as per your liking. Your chutney is ready to serve.

Notes: 

  1. You can adjust the consistency by adding less or more water, but do not make the consistency runny or thin.
  2. Store your peanut chutney in an air-tight container. Refrigerate and use within a week.
  3. To make groundnut chutney, always use fresh dry peanuts. Do not use peanuts that have gone rancid.
  4. In case raw peanuts are not available, you can make this chutney with roasted salted peanuts. In that case, please be mindful of additional salt. 
  5. You can replace lemon juice with tamarind. Rinse or soak the tamarind in some water before you blend it with the remaining ingredients.

I genuinely encourage you to try this recipe because it is absolutely delicious. Do let me know in the comments section if try this recipe. Happy eating! 🙂