Yogurt Quinoa

Do you know concentrated sweeteners in any form, natural or not when combined with saturated fat, high levels of carbohydrates - release insulin, a hormone that promotes fat storage. This insulin response can lead to insulin resistance down the line, which is associated with a host of problems, including elevated triglycerides, heart disease, and diabetes. After all the festivities and the festive food high in sugar, carbohydrates and fat it is better to go for simple and nutritious easy to prepare meals. Few years back i would have settled with yogurt rice, but knowing the nutritional benefits of Quinoa which is low in carbohydrates and high in protein i replaced it with rice. This is one of the best quinoa dishes you can have, try this one out and i am sure you will go for yogurt quinoa instead of white rice in future.
Quinoa, the "mother grain," is an extremely nutritious seed. It has a protein value that is extremely high (12-18%) and the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa is easy to digest and naturally contains no gluten. It is also a good source of dietary fiber, phosphorous, magnesium, and iron. Cooking Time – 15 mins Preparation Time – 15 mins Serves – 2
Ingredients Cooked Quinoa – 1 cup Raw milk Yogurt – 1/2 cup Grated & Finely Chopped Vegetables – 1/2 cup(Cucumber, Carrot, Red & Green Bell Pepper) Pomegranate seeds – 1/4 cup (optional) Chopped Cilantro – 2 tbsp(optional) Salt – 1 tsp or to taste
Tempering Oil – 1 tsp Mustard seeds – 1/2 tsp Asafoetida powder – pinch Chopped Curry leaves – 1/2 tsp(optional) Grated ginger – 1/2 tsp Chopped green chili – 1(optional)
Method 1) Soak, rinse, cook quinoa and set it aside to cool. 2) Add yogurt, chopped vegetables, pomegranate seeds, chopped cilantro, salt to the cooked quinoa and combine thoroughly. 3) Heat oil in a small pan and add mustard seeds, once they stop spluttering, add asafoetida powder, green chili, grated ginger and curry leaves. Once the green chili slightly changes color, remove it and add it to the quinoa mix.

Note -  This can be given for toddlers also, if your toddler is still on mashed and soft food, do not add pomegranate seeds, chopped cilantro, chopped curry leaves, green chili and add grated whichever vegetables they can handle. I started quinoa to my daughter when she was handling only pureed and mashed foods. This is soft and mushy then rice and nutritionally much superior to rice.
Event Participation 1) The yogurt quinoa goes to Food for 7 stages of life-Cooking for Infants and Toddlers hosted by RV. This dish is very appropriate for Toddlers between 2-3 years of age.
2) The Yogurt Quinoa & Tindora (Little Gourd Curry) goes to Show me your lunch box hosted by Divya.

3) This Yogurt Quinoa & Tindora(Little Gourd) curry also goes to Wholesome lunch box event hosted by Coffee and Vanilla.

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Protein Packed Vegan Kidney Bean, Brown Rice and Oats Patties

Know What you Eat: Kidney beans are a very good source of protein, cholesterol-lowering fiber, very good source of folate, manganese,  thiamin (vitamin B1), phosphorus, iron, copper, magnesium, potassium and vitamin K. In addition to lowering cholesterol, kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.  Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Just one cup of cooked kidney beans supplies 177.0% of the daily value for molybdenum.

Brown Rice: Brown rice is good source of complex carbohydrate. It provides 15 essential nutrients, including B-vitamins, niacin and potassium. Brown rice is a very good source of selenium, which is essential for thyroid hormone metabolism and immune function.

Oats: A daily serving of whole oats rich in soluble fibre can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication. Nearly 1 in 3 American adults has high blood pressure. It usually has no symptoms, but can cause serious problems with the heart and blood vessels, leading to other complications.

Preparation time: 10 mins
Cooking time: 20 mins
Makes 8 med.sized patties


Ingredients:


4 C Rajma, boiled & mashed (Red Kidney Beans)
1 C Brown Rice, Cooked
1 C Beet root, boiled & shredded
1 C Quick cooking Oats + 1Tbsp to coat
1 C Mixed vegetables, chopped or shredded ( carrot, cabbage, onion)
1 tsp Green Chilli, finely chopped
2 Tbsp Coriander, finely chopped
1/2 tsp Fresh Ginger, finely chopped
1 tsp Garam Masala (mix. of cinnamon,blackpepper,cumin,cloves,dry mango powder etc)
Salt to taste, use bread crumbs if needed.

Method:


1.. In a bowl mix all the above ingredients, mash coarsely, and make 8-10 equall size balls, pressing them slightly to make the shape of a patty/disc shape.
2.. In a dish spread some quick cooking oats to coat the outerside of each patty.
3.. Now in a iron/non-stick skillet, spray cooking oil, and  cook untill light golden brown adding a teaspoon of oil if needed on both the sides of this patty.
OR
4.. Pre-heat oven to 350F& transfer the patties to a parchment-lined baking sheet and bake until golden brown, about 10 minute on each side and then broil for 5 minutes till the patty is well baked.Enjoy these delicious & healthy patties with your favourite bread & salad. Have it for breakfast, lunch or as a guilt free snack too.


Note: Remember you are adding all the ingredients which are already cooked..so do not over cook in the oven, or it will start to fall apart.


Event Participation:


JFI-Rajma hosted by Divya an event started by Indira.
Kids Delight hosted by Srivalli.
Madhuram's Whole Grain Baking Event- Oats for October 09
Srilekha's "EFM-Oats Series" event.

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Tamarind Quinoa, Raita, Soup, Shake, Curry(A Wholesome three course meal)

Know what you Eat - A balanced diet is a diet which contains an optimal ratio of nutrients. The philosophy of a balanced diet is that no single food or food type is sufficient for sustaining good health alone. Only through a combination of contributions from various groups in certain proportions can one expect to acheive a healthy diet. An optimal ratio of carbohydrates, protein fruits, vegetables and dairy is required to maintain this balance.

Starter - Soup
Main Course - Tamarind Quinoa, Onion Raita and Sweet Potato Curry
Dessert - Dates & Nuts Shake



Tomato Soup

Ingredients

Tomato - 8 (Small chopped)
Celery - 2 Sticks (finely chopped)
Carrot - 1 big (finely chopped)
Beetroot - 1 small piece(finely chopped)
Mint - 2 tbsp (chopped finely)
Garlic - 2 cloves
Salt - 1 1/2 tsp or to taste
Oregano - 1/2 tsp
Onion powder - 1/2 tsp
Pepper - 1/2 tsp or to taste
Coconut Oil/Ghee/Butter - 2 tsp
Water

Method

1) Heat 1 tsp of oil and add the chopped celery, beets and carrot and leave it for a few minutes till they are half cooked
2) Now add the tomato pieces and cover the vessel and stir in between. Leave it for a few minutes till all the vegetables are cooked.
3) Switch of the stove and let the vegetables cool down.
4) Once the vegetables are cooled completely, transfer them to a blender and blend thoroughly till they become a puree.
5) Heat the rest of the oil and sauté the chopped garlic and mint and transfer the pureed contents to the pan and add water to the desired consistency.
6) Add the onion powder, oregano and salt and stir and leave and switch of once the soup starts bubbling.
7) Now add pepper powder and the soup is ready to serve.



Tamarind Quinoa

Ingredients

Cooked Quinoa - 2 Cups
Pulidarai/Pulihore/Pulikaichal(Spiced Tamarind) Paste - 2 Tbsps
Roasted Peanuts - 2 Tbsp
Oil - 2 Tbspsz

Method

1) Cool and fluff the cooked quinoa with a fork and add, the spiced tamarind paste( i will post this recipe later as this post itself has 4 recipes), roasted peanuts and the oil.
2) Combine gently and thorougly till all the quinoa is well coated with oil and the the paste.



Onion Raita

Ingredients

Yogurt - 2 Cups
Chopped Onion - 3/4 cup
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 onion and cilantro to the above mixture and serve.



Date & Nut Milk Shake

Ingredients

Pitted Dates - 6 large
Almonds-1/4 cup
Milk -2 cups
Ice cubes - few
Honey - 1 tsp or to taste(Optional if you have sweet tooth otherwise the sweetness of dates will do)

Method

1.Soak the Almonds and dates in warm milk for about 30 mins separately.
2.Grind the dates first and then add the almonds to make a smooth paste.
3. Now add the milk, ice cubes and honey into a blender and blend together.

Event Participation
1) This goes to Well balanced three course meal event hosted by Yasmeen and Food for Seven Stages of Life- Pregnancy hosted by Radhika.

3) The soup goes to Soup and Juice event hosted by Sireesha.
4) The Date & Nut shake goes to Soup and Juice event hosted by Sireesha, FIL-Milk hosted by Sanghi.

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Whole Grain Gluten Free Mac & Cheese and a balanced 3 course meal for kids

Know what you Eat - Just one cup of brown rice will provide you with 88.0% of the daily value for manganese. This trace mineral helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system. Peas are one of the few members of the legume family that are cooked as fresh vegetables. Green peas provide very good amounts of 8 vitamins, 7 minerals, dietary fiber and protein. Celery is an excellent source of vitamin C, a vitamin that helps to support the immune system. Tomatoes are an excellent source of vitamin C, vitamin A, and vitamin K. Carrots are by far one of the richest source of carotenoids.

I had to make something for a small guest one of my friend's daughter(4 yrs old), who came in for lunch and a play date with my kids. Went for this simple and delicious one and they all loved it. I prefer brown rice pasta to wheat, they do taste way much better, you should be able to get Tinkyada rice pasta in health and organic food aisle in your food store.

Ingredients

Whole grain brown rice shell macaroni(uncooked ) - 2 cups
Salt - 1 1/2 tsp
Frozen green peas - 1 cup
Water

Unsalted butter - 2 tbsp
Grated Cheddar Cheese(Organic rennetless) - 1 1/2 cups
Flour - 1 teaspoon
Milk - 1/4 cup
Black pepper - 1/2 tsp or more to taste
Onion powder - 1/2 tsp (optional)
Oregano powder - 1/2 tsp

Method

1) Thaw the frozen green peas, cover it with enough water, add 1/2 tsp salt (more as per your taste) cook till tender and set it aside.

2) Bring 2 quarts of water with the teaspoon of salt to a boil in thick-bottomed pan, add the macaroni and cooked through but slightly firm. Drain the water from the cooking pan, and leave the macaroni, add the cooked peas in the pan and keep the stove in low setting.

3) Dice the butter into small cubes and melt it in a saucepan over low heat.Once the butter is melted, begin whisking in the flour.When all the flour is incorporated, continue stirring and cooking for a few minutes. If you plan to be making a white or light-colored cheese sauce, be sure to keep the heat low enough that the flour does not brown. Now add milk and whisk the mixture until its smooth. Allow the sauce to simmer until it has lost its "floury" taste (this will take about 20 minutes). Remove the pan from the heat and gently blend in the cheese and add pepper, onion powder and oregano. If the cheese doesn't seem to be melting sufficiently, you can return the pan to very low heat, but watch it carefully and remove as soon as the cheese is melted.

4) Now add this Cheese sauce to the cooked macaroni and peas and combine thoroughly
and serve hot immediately.

I served this with Soup and for the recipe you can click here, the only addition i did to the soup is adding 3/4th cup of cooked mung bean, mashed finely to make this a complete balanced meal and adding a small piece of beetroot to all the vegetables while cooking to give a nice color. I served Sweetened Mixed Nut Balls for dessert.

Event Participation
1) This goes to What you are Cooking for your Guests hosted by Raji of Rak's Kitchen.
2) This also goes to Well balanced three course meal event hosted by Yasmeen.

3) This goes to C&B Cheese Cheese Cheese hosted by Dido Divya.

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Vagharelo Rotlo ( Millet Flour Flat Bread Strips in Yogurt Sauce) & An Award

Know What You Eat:

Millet: It ranks sixth most important grain in the world. This nutrition packed, mildly flavoured millet is highly nutritious, non-glutinous and like buckwheat and quinoa, 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. Millet is tasty, with a mildly sweet, nut-like flavor and contains a myriad of beneficial nutrients. 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. Yes it is GLUTEN FREE.

Bajri Rotlo / Millet flour flat bread is one of my favourite Indian bread, as its very nutritious and one rotlo can be sufficient for a person eating 4-5 rotis...that saves time isnt it...lol....Not to forget Rotlo with Jaggery is a super high iron food for the anaemics. Many variations can be done using, millet, sorghum, corn, green moong flours, but to make it in a traditional way is a real challenge, (flatenning it between palms with a dough which lacks enough gluten "elasticity") and I was not

good at it..did tried it earlier, but the final product comes after playing around 10 - 15 mins..and thats a looottt of time for me to invest after making one flat bread...of course, I am talking about when I was "not good at it"..But my grandma passed a very good trick to make all of these in just a jiffy..The secret is add a bit of whole wheat flour, so you can actually roll it out with a rolling pin, and avoid frustrations in this hot summer standing in kitchen for hours with hot griddle..o0o00o..Thanks "Nani"(granny) that helped me very much. And Hey you know what...ever tried millet flour flat bread curry OR to be more precise.. Millet flour flat bread strips in yogurt sauce...sounds yummy, super-healthy, one meal dish, intersting ??? Try it you will definately like it. I usually make these bread in the morning, and cook it in the yogurt sauce in the evening...

How to make Bajri Na Rotla

Ingredients :

1 C Pearl Millet flour

1-2 Tbsp of Whole Wheat Flour ( do not add whole wheat flour if you desire a gluten free bread)

Ghee to spread over, once bread is done.

Water to knead dough

Salt to taste. (optional)

Method :

1. Sieve together flour and salt.,add a little water at a time, knead into a soft pliable dough,for atleast 2-3 minutes till it becomes smooth.

2. Take a pingpong ball sized lump of dough, form a ball and dust it in dry bajri (millet flour).

3. Roll one rotlo about 6 " in diameter on a rolling board, using adequate dry flour to dust as you roll.

4. Dust off excess dry flour & place it on warm iron / non-stick griddle.

5. Sprinkle a few drops water and brush to coat this bread evenly on the top, now flip and allow wetted side to cook till spots form.

6. Invert on direct gas flame, using tongs to hold & roast it evenly till brown spots appear.

7. Serve hot with any desired vegetable dish or dal, I like it with Jaggery.

"Vagharelo Rotlo" / Flat bread Curry (Mighty Millet flour flat bread strips in yogurt sauce)

Ingredients:

4 Rotlo (millet flour flat bread)

1-1/2 C Yogurt

2 tsp Besan ( Bengal gram flour)

Water to dilute

1/2 tsp turmeric powder

1 tsp red chilli powder

1 tsp garam masala powder

1 tsp coriander-cumin (dhana-jeeru )powder

lemon juice acc. to taste

Sugar / Jaggery acc. to taste.

1 Tbsp Cilantro, Chopped.

For tempering:

1 Tbsp Olive / Canola Oil

1/2 tsp Mustard Seeds

1/2 tsp Cumin Seeds

2 Slit Green Chillies

Few Chopped Curry Leaves

1/4 tsp Hing (Asafoetida)

Method:

1. Mix yogurt and besan (gram )flour & add approximate of 1-1/2 Cups of water to dilute this mixture, whisk it without forming any lumps.

2. Heat oil in a wok, add mustard seeds, as it spluters, add cumin seeds, curry leaves, asafoetida, then pour above yogurt + besan mixture to it, while constantly stir it.

3. Bring it to boil, add the rest of the ingredients, stir it, and now with your fingers tear apart the flat bread you made into medium small pieces just like size of potato chips, and put it in this boiling yogurt sauce.

4. Once you add flat bread pieces into this sauce, stir it and put the flame off. Let it sit for a while, as these bread pieces will soak up all the sauce, leaving behind some gravy. Thats perfect consistency.

5. Its ready to serve hot, with some sprinkle of chopped cilantro.

Its been such a pleasure to know, that our fellow blogger friends, like what we make and post here...and all the more better that they try to make it... i-Raw has passed this lovely award as she tried one of our recipes and she totally liked it..

Here's what she has to say.."One of my favorite things over at A2Z Vegetarian Cuisine, aside from the beautiful food, is the “Know what you Eat” section before each recipe. This blog is packed with nutrition information, mouthwatering photos, and is such a nice place to visit…go see for yourself. I want to pass it your way because I made Sadhana's delicious Stuffed eggplant curry and love it!!! Thank you again for your wonderful blog - Its truly fantastic addition to the foodies blogging world.

Thanks i-raw, we are truly honoured, and do remember that you gave the dish name as - "A2Z's Stuffed Eggplant Curry", We truly appreciate that gesture as well.

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Rainbow Meals(A Complete Super Nutritious Meal)-Rainbow Brown Rice, Mixed Veg Raita, Black Eyed Bean Salad & Fruits & Nut Dessert

Know what you Eat - Brown rice is good source of complex carbohydrate. It provides 15 essential nutrients, including B-vitamins, niacin and potassium. Brown rice is a very good source of selenium, which is essential for thyroid hormone metabolism and immune function. Pigeon peas are nutritionally important, as they contain high levels of protein and three important amino acids. Fruits and Vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers. Yogurt promotes intestinal health, improves lactose intolerance, builds stronger bones, enhances immunity, lowers blood pressure, and may even have anticancer and weight-loss effects. Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones and vitamin E. Walnuts are a good source of fiber, protein and omega-3. Beans supply high quality protein which provides a healthy alternative to meat or other animal protein without containing the fat.

You know why i call this rainbow meals, it has all the colors and contain food from all the food group. I made this for couple of guests, yes Kids who had come over for sleep over and stayed for lunch the next day. I normally try to include food from all the food group during the normal days and that too now it is summer time and kids eat lunch at home back from vigorous activities from sports camps, i cook like this almost every day except for the dessert. We don't have the habit of having desserts except when we have guests.

Rainbow Brown Rice

Ingredients

Cooked Brown Rice - 4 Cups

Chopped Vegetables(cut into thin strips) - 4 cups(Keep them separately and do not mix it)

(Include as many colors as possible i used Carrots, purple onions, green, orange, red, yellow bell peppers, Cabbage)

Coconut Oil - 2 Tbsp

Mustard Seeds - 1/2 tsp

Green Chillies slit - 2 or more if you need it more spicy

Salt to taste

Method

1) Heat 1/2 tsp Oil in a pan and add the mustard seeds.

2) Once it stops spluttering add the Green Chillies, Onions and Carrots and once they are tender, add the chopped bell peppers all four colored.

3) Once they are little tender add the shredded cabbage and stir for few seconds and switch off the stove.

4) Now add salt, rest of the oil and cooled brown rice and combine with a thoroughly.

Mixed Vegetable Raita/Pachidi

Ingredients

Mixed Vegetables - 2 cups (Finely Chopped Onions, Grated Carrots and Cucumber(keep cucumber separately), Chopped Green and Red bell peppers)

Yogurt - 4 cups

Salt to taste

Pepper to taste

Cilantro - 2 tsp for garnishing.

Method

1) Squeeze out the extra water from the cucumber(you can drink this juice don't discard it.)

2) Combine the vegetables, yogurt, salt, pepper and cilantro.

3) Mix thoroughly and serve

Black Eyed Bean Salad

Ingredients

Boiled , rinsed and drained black eyed beans - 2 cups
Chopped tomatoes and yellow onions - 1 cup
Salt to taste
Pepper to taste
Lime juice to taste
Olive oil - 1 tsp(optional)
Cilantro - 2 tsp for garnishing

Method

1) Soak black eyed beans for atleast two hours and pressure cook adding little bit of salt.
2) Once cooked wash, rinse and drain the water from the beans.
3) Add the chopped vegetables, beans, salt, pepper, lime juice, olive oil, cilantro and combine thorougly.

Fruits & Nut Dessert

Ingredients
Mango - 1
Apple - 1
Chopped Almonds - 2 tbsp
Chopped walnuts - 2 tbsp
Chopped Dates - 2 tbsp
Raisins - 1 tbsp
Honey or Maple syrup- 1 tbsp(optional)
Ghee (Clarified butter) - 2 tsp
Cardamom + Nutmeg powder - 1/2 tsp

Method

1) Heat ghee and roast the nuts till golden.
2) Roast the raisins till they plump and remove.
3) Now add the cardamom + nutmeg powder, dates and the chopped mango and apple pieces and saute for a few seconds and switch off the stove.
4) Now add the nuts and honey or maple syrup to the fruit pieces and combine to serve.
Event Participation
1) All the above dishes go to What you are Cooking for your Guests hosted by Raji of Rak's Kitchen.
2) The Fruit & Nut dessert spiced with Cardamom & Nutmeg go to Think Spice - think spiced sweet treats hosted by Sunitha.
3) The black eyed bean salad goes to the 14th helping of My Legume Love Affair hosted by Susan.

4) This also goes to Well balanced three course meal event hosted by Yasmeen.

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