Veggie Filled Multi Grain Rolls/Buns

Know what you Eat - Barley is an excellent source of fiber and a good source of Niacin, a Vitamin-B that provides numerous protection against cardiovascular risk factors. Millet is a very good source of Magnesium and try to include this in your daily intake as magnesium is the key factor for a healthy heart and diets rich in magnesium help in reducing migraine attacks and childhood asthma. Oats are an excellent source of iron, dietary fiber and thiamin. They also contain antioxidants that are believed to protect the circulatory system from diseases such as arteriosclerosis, which affects the arterial blood vessel. Whole wheat is rich in dietary fiber and is a good source of iron.

Instead of having your bread varieties from single grain, go for multigrain to get all the nutrition and health benefits. Try this Veggie Filled Bun for a breakfast with a smoothie, snack or with Soups & Salads for Lunch or Dinner.

Preparation Time - 20-30 mins

Cooking Time - 20 mins

Makes - 6 buns

Ingredients:

Whole wheat flour - 1 cup
Barley flour - 1/3 cup
Millet flour - 1/3 cup

Oat flour - 1/3 cup
Wheat Gluten - 1 Tbsp

Yeast(for whole grain) - 1 1/2 tsp

Warm Milk or Water - 1/4 cup

Salt - 1 tsp or to taste

Sugar - 1/4 tsp

Butter or Oil - 1 tbsp(room temperature)

Oil(Olive/Canola/Sunflower) or Melted Butter - 1 tbsp

For the Filling

Onion - 1 medium sized
Carrot - 1 Grated
Bell Pepper - 1 small size chopped into fine pieces
Beans - handful, chopped into fine pieces
Peas - handful(thawed)
Paneer/Cottage Cheese - grated handful
Turmeric powder - 1/2 tsp
Red Chili powder - 1/2 tsp or to taste
Salt - 1 tsp or to taste
Oil - 1 tsp
Pav Bhaji Masala or Garam Masala(Optional) - 1/2 tsp

Method:

1) Soak yeast in warm milk along with sugar and let it sit for 15 minutes to foam and rise.

2) Once the yeast is activated mix the Wheat, Oat, Barley, Millet flour, Salt,  butter and the yeast mixture.

3) Knead and make it into a soft dough.

4) Cover and leave it in a bowl for about 1 hour till the dough doubles in size.
5) Heat a pan, add a tsp of oil and then add the onion, carrots, beans, peas, beans, salt, turmeric powder, chili powder and saute them till they are tender. Now add the grated paneer, garam masala or pav bhaji powder and stir on high heat and switch of the stove.
6) Let this veggie filling cool down.

7) Preheat oven to 375 degrees.

8) Now knead the dough one more time and make it into small balls, flatten and slightly stretch the dough with your palm, spoon the veggie filling in the center and cover  it up with the stretched dough and keep in a baking tray covered with parchment paper.
9) Brush the top with oil and bake till a knife inserted comes out clean.

10) Enjoy

Event Participation

1) This goes to Whole Grain Baking even (Barley) hosted by Madhu.

2) This goes to Susan's Yeast Spotting event.

3) This goes to Cooking for Kids-Veggies & Fruit event hosted by Lakshmi and started by Sharmi.

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Methi-Mint-Multigrain Paratha & Tomato Scallion Raita

Know what you Eat - Whole wheat flour is a good source of dietary fiber, calcium, iron and other minerals. Jowar(Sorghum) calorie wise Jowar is same as wheat, except it is rich in Iron. Bajra(Pearl Millet) is rich in iron and calcium.Oats contain high fiber, protein and couple of more nutrients.Fenugreek helps lower blood glucose and cholestrol levels, and an effective treatment for both type 1 and 2 diabetes. Mint is a strong diuretic and therefore, helps in eliminating toxins from the body. When included in the diet on a regular basis, mint reduces the growth of bacteria and fungus in the body.

We are going through a total food(life) style change based on our doctor's input. Dr. R is a very knowledgeable person and he introduced us to some of the grains which has become a staple in our diet like Quinoa, Chia etc replacing Rice and Wheat to a large extent. He oriented us to go for multigrain rather than a single grain in any food. So lot of the dishes i make have more than one ingredient in them and i don't find a big difference in the taste. Next time i am going to add Quinoa flour also to this.

Preparation Time - 15 mins
Cooking Time - 20 mins
Serves around - 15 Parathas

Ingredients

1/2 cup Whole Wheat flour
1/2 cup Oats Flour
1/2 cup Bajra Flour(Sorghum)
1/2 cup Jowar Flour(Pearl Millet)
1 tsp oil for dough
2 tbsp oil for frying
3/4 cup washed, drained,chopped fenugreek leaves (methi)
3/4 cup washed, drained, chopped mint leaves
2 tsp sesame seeds
3 tsp lowfat yogurt
1 tsp green chilli paste
1/2 tsp ginger garlic paste
1 tsp turmeric pwd
Salt to taste
Ghee 2 tsp (optional)
Water to mix the dough

Method

1) Mix together all the ingredients,then add enough water to make a stiff dough and set it aside for 15mins.
2) Divide the dough in small balls, using floured board roll out not too thin circles.
3) Heat a iron griddle, grease some oil and place the parathas. Once it is golden brown in color, apply some oil on the uncooked side and turn over.
4) Press gently and remove it once cooked.
5) Apply little bit of ghee for flavor and serve hot with side dish of your choice. Serve with Raita.

Tomato Scallion Raita


Ingredients

Yogurt - 2 Cups
Chopped Scallion- 1 cup
Tomato - 1 medium sized chopped finely
Salt - 1/2 tsp or to taste
Fresh ground pepper - 1/4 tsp or to taste
Cilantro - 1 tbsp(optional)

Method

1. In a big bowl, combine yogurt, salt, & black pepper together.
2. Now add chopped scallion, tomato and cilantro to the above mixture and serve.


Event Participation:

This dish is our contribution to SWC- Cooking with greens event, hosted by Sowmya.

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Barley-Oats-Quinoa-Ragi Dosai/Crepe

Good to Know - Millet is highly nutritious, non-glutinous, is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold or rainy seasons and climates. It is nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine,lecithin, and some vitamin E. It is particularly high in the minerals iron, magnesium, phosphorous, and potassium. The seeds are also rich in phytochemicals, including Phytic acid, which is believed to lower cholesterol, and Phytate, which is associated with reduced cancer risk.




Cooking Time : 20-30 mins
Preparation Time : 15-2o mins
Serves : 4 to 6

Ingredients

Oats - 1/2 Cup
Whole barley - 1/2 Cup
Quinoa - 1/2 Cup
Millet Flour – 1/2 Cup
Chia powder – 2 table spoon
Green Chilli - 1
Ginger - 1 inch Piece
Onion - 1
Water
Salt to taste.
Oil

Method of Preparation

1) Soak Oats, whole barley and Quinoa for 2 hours.
2) Wash and rinse thoroughly and grind them along with green chilli, ginger and salt.
3) Soaking and rinsing quinoa is very important or you will get a bitter taste from quinoa.
4) Add millet and chia powder and add water to get a slightly thin than pancake batter consistency.
5) Chop onion to fine pieces and add this and salt (if required) to the mixture.
6) You can also add chopped cilantro to this batter.
7) Now heat an iron griddle, take one big spoonful of batter and make it nice big pancake and pour 1 tsp of oil around it.
8) Once the side is well cooked turn the dosa and make sure the other side is cooked before removing it.
9) Serve this with sambhar, chutney or with mixing grated cucumber and mint with greek yogurt.
10) This dish is ideal for people who are looking for sugar free and low carb option.

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