Churma Ladoo/Modak for Ganesha ( Healthy Whole Wheat & Jaggery Balls)

A Very Happy Ganesh Chaturthi to Everyone !!!

Know what you eat: Wheat-The Whole Truth

The health benefits of wheat depend entirely on the form in which you eat it. These benefits will be few if you select wheat that has been processed into 60% extraction, bleached white flour. 60% extraction-the standard for most wheat products in the United States, including breads, noodles and pastas, baked goods like rolls or biscuits, and cookies-means that 40% of the original wheat grain was removed, and only 60% is left. Unfortunately, the 40% that gets removed includes the bran and the germ of the wheat grain-its most nutrient-rich parts. In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.

Women Who Eat Whole Grains Weigh Less, also reduced risk of metabolic syndrome, type 2 diabetes, chronic inflammation, gallstones, promotes womens and gastrointestinal health.

Churma laddoo, sinfully rich in ghee, are famous in Gujarat / Rajasthan, and are specially served in the form of Prasad, or any auspicious occasion. Originally these ladoo's are made OF fist shaped balls which are deep fried in ghee, pounded well to make a fine powder, later jaggery, coconut, sesame, poppy seeds cardamom & nutmeg powder are added. It is then shaped in balls using mould or simply with your palms. Below is my mom's version of making low fat ladoo which tastes equally good, there are some special additions of barley flour, almond powder, dry ginger powder for added health benefits.

Ingredients

2 C wheat flour, coarse if possible

1 Tbsp Barley Flour (optional)

3/4 C Jaggery OR 1/2 C Jaggery + 1/4 C Brown Sugar (both combinations works fine)

3 tbsp Ghee (Clarifed Butter) for the dough

2 Tbsp Almonds, powder or coarsely pounded

1 Tbsp Poppy Seeds (khus khus)

1 tsp Cardamom Powder (Elaichi)

1 tsp Nutmeg Powder (Jaiphal)

1 tsp Dry Ginger Powder (Optional)

Milk / Water to make stiff/hard dough

Ghee ( if deep frying)

Method

1. Take wheat flour, add warm ghee and mix it.

2. Add little water to make a hard dough and keep aside for 15 mins.

3. Divide the dough into 6 equal parts. Shape the parts into the shape of your fist and press with your fingers in the centre of each part. Heat ghee in a kadhai and deep fry the dough parts on a very slow flame for 25 to 30 minutes until they becomes golden brown in colour. Drain on absorbent paper and keep them to cool. Pound the dough in a mortar and pestle to coarse pieces. Grind the pieces further in a mixer to get a fine powder (churma).

OR TRY MY MOM'S LOW FAT VERSION

3. Make small bakris or thick chapatis and roast them on a griddle/tawa on low flame till the bakri becomes like a biscuit, Or, untill bakri is well baked specially in the centre.

4. Make all bakris like such, and after they cool make fine - semi coarse powder in a mixie/ food processor.

5. Put the powder in a microwave safe bowl. Now melt ghee & jaggery in another bowl and mix it in this powder, along with khus-khus cardamom & nutmeg powder.

6. Mix it well till there are no lumps found. Then make laddoos (small balls) out of them using a mould or simply with hands.

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Quinoa Oats Mix Vegetable Crepe/Dosa - Protein Rich

 
Know what you Eat - Much talked about quinoa in this blog..for those who are new its a recently rediscovered ancient "grain" native to South America, quinoa is high in protein, the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa's amino acid profile is well balanced, making it a good choice for vegans concerned about adequate protein intake, also quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. As we all know Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream.Coming to the recipe, its an instant mix veg pancake/crepe/dosa for yummy healthy and fuller breakfast. I am glad me and my kids just love it. Sending this to  Healing Foods - Whole Grains event by Siri guest hosted by Simona and Shobha's Good Food Event

 

Ingredients

1 C Cooked Quinoa

1 C Powdered Oats (powder quickcooking oats in coffee grinder)

1 C Sooji/Rava/Semolina

1-1/2 C Yogurt,lowfat

1 or 2 Green Chilli

1 Onion,medium sized

1 C Cabbage, carrot, finely chopped

1" piece of Ginger

1/2 C Cilantro, chopped

Salt to taste

1 Tbsp Oil for Seasoning

1/4 tsp Cumin Seeds

1/4 tsp Sesame Seeds

1/4 tsp Urad dal

Few Curry leaves, chopped

A pinch of Hing(Asafoetida)

Water as per you need for pancake batter

Oil as you need for pancake/crepe/dosa

Directions:

1. Prepare quinoa, keep it aside. (Add 2 measures of water to 1 measure of Quinoa and salt to taste and cook till it fluffs up) Allow it to cool.

2. Grind Oats and soak in yogurt + water if needed along with semolina and cooked quinoa for 1 hour.

3. Finely chop green chilli, ginger, cabbage, carrot, onion and cilantro.

4. Add everything in the yogurt mixture along with salt to taste. Blend with blender only if necessary to assemble.

5. Splutter cumin & sesame seeds, urad dal along with curry leaves and hing in oil. Add this to the batter(consistency should be little thin than pancake consistency)

6. Now heat an iron/nonstick griddle, take one big spoonful of batter, make nice big pancake and pour 1 tsp of oil around it.

7. Once the side is well cooked turn the crepe and make sure the other side is cooked before removing it.

8. Serve this with sambhar, chutney or with mixing grated cucumber and mint with greek yogurt.

9. This dish is ideal for people who are looking for sugar free and low carb option. 

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Minty Cucumber & Carrot Raita - Mint Spiced Yogurt

Know What You Eat: High Blood Pressure? Cucumber Can Help You Cool Down.......Study added foods high in potassium, magnesium and fiber, their blood pressure dropped to healthier levels.The phrase "cool as a cucumber" is not without merit. This vegetable's high water content gives it a very unique moist and cooling taste. An easy way to increase your consumption of both Fiber and Water...

Hey did you know????  Cucumbers are also used topically for various types of skin problems, including swelling under the eyes and sunburn. Two compounds in cucumbers, Vit-C and caffeic acid, prevent water retention, which may explain why cucumbers applied topically are often helpful for swollen eyes, burns and dermatitis. Add them to your menus during the warm summer months, its a natural cooler and whats better than having it with another cooler colon friendly 'yogurt'..Try this minty cucumber carrot raita (spiced yogurt) and just go cool with cucumbers....This goes to ruchikacooks for Clearly Fresh Bags Review and Giveaway. I would definitely want my cucumbers to stay fresh more with these bags...

Ingredients:
2 C Cucumbers diced, (without skin if waxed)
1 C Carrots (diced,shred)
2 C Skim Yogurt
1/4 C Water (if needed)
1/4 tsp Roasted Cumin pwd
A pinch of red chilly pwd 
OR
2 Green chillies, chopped
1 pod Garlic, peeled finely chopped
2 sprigs Curry leaves (optional0
1 Tbsp Coriander leaves (chopped)
2 Tbsp Mint leaves (chopped)
Lemon juice & Salt to taste

Directions:
1. Beat yogurt with an eggbeater. Add water only if needed. Keep it aside.
2. Dice cucumber, carrot, and chop coriander, mint, green chillies along with garlic.
3. Add everything in the yogurt along with spices and salt according to your taste. Mix well.
4. Squeeze in lemon juice and garnish it with chopped coriander leaves.
5. Serve it cold, with stuffed paratha or Rice/Quinoa variety of your choice.

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Fiber-packed Papaya & Carrot Milkshake

Know What You Eat: Papaya has high nutritional benefits.Its a very good source of fiber and so helps relieves constipation and protects against colon cancer. Its rich in Anti-oxidants, the B vitamins, folate and pantothenic acid; and the minerals, potassium and magnesium. In addition, papaya contains the digestive enzyme, papain, which is used like bromelain, a similar enzyme found in pineapple, to treat sports injuries, other causes of trauma, and allergies. Vitamin C and vitamin A, which is made in the body from the beta-carotene in papaya, are both needed for the proper function of a healthy immune system. Papaya may therefore be a healthy fruit choice for preventing such illnesses as recurrent ear infections, colds and flu. Similarly Carrots, boiled carrots are easy to digest than raw, full of beta carotene, Vit-B1, Vit-B2, Vit-B6.It improves vision,nourishes skin, and prevent heart disease. Enjoy a fuller breakfast milkshake in a jiffy. Though its thick and creamy, consistency can be altered as you like cutting down on  carrots and papaya or adding more milk+water to it........Coming to the recipe, here's how its made.

Ingredients:

1 C diced, boiled Carrots

1 C peeled, diced, Papaya

2 Tbsp Honey/Raw Honey/Maple Syrup for vegan version

3 C Cold Skimmed Milk/Almond Milk for vegan version

Few Ice chunks

1/4 tsp Cardamom (elaichi)powder

Directions:

1. Add all the ingredients in the blender along with some crushed ice. Blend it well, pour it in glass and Enjoy.

2. Leftover??? Pour the rest of the milkshake in ice pop maker and toss it into the freezer. Enjoy THE healthy, guilt free ice-milk pops whenever desired.

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Want a Healthy Colon, Love Blueberries/Mixed Berries in Zesty Greek Yogurt

Know What U Eat: Help keep your colon healthy and happy with a bowlful berries, specially blueberries. Research shows that there's something in these blue beauties that seems to quell the kind of gastrointestinal (GI) tract inflammation that's associated with colon disease.

A Real Colon Cooler

Because of the positive impact that the blueberry hulls had on colon tissue in a small animal study, researchers suspect that the berries could affect colon health favorably, reducing the risk of diseases that are characterized by inflammation, such as ulcerative colitis. Inflammation-induced damage to epithelial cells lining the GI tract is a leading cause of ulcerative colitis. 

Be a Pro with Berries

Interestingly, the blueberries' soothing effects seemed to be magnified by probiotics (think yogurt). So if you're a fruit-and-yogurt nut, you may be on to something. Rye bran with probiotics seemed to help calm gut inflammation as well. But here's one tried-and-true strategy for protecting your colon.

Ingredients:
1 C Strawberries, chopped
1 C Raspberries OR JUST,
2 C Blueberries
1-2 C Greek nonfat-yogurt
1 tsp Honey or acc. to taste
1 pinch salt
1 pinch black pepper powder
1 1/2 tsp grated lemon/orange zest, plus 1/2 tablespoon juice
1/2" piece fresh ginger, grated 
Few twigs of fresh mint


Method:
1. In a small bowl combine yogurt, honey, pepper, salt and lemon/orange zest; whisk it & set aside.
2. Using the large holes of a box grater, grate the ginger (no need to peel) into a small bowl. Squeeze ginger through a fine-meshed sieve or strainer placed over a medium bowl to get a total of 1/2 tablespoon ginger juice. Discard pulp. To the bowl with the juice, add lemon juice; whisk to combine. Add all the berries and toss gently to coat zesty yogurt.
3. Serve in individual glass/bowls and garnish with mint sprigs and lemon or orange zest....Enjoy this as whole some breakfast or as a guilt free snack, of course chilled!!!

Sending it to Sizzling Summer Contest, hosted by Shriya

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