Kodo Millet Uttappam

                   Kodo Millet Uttappam

 As this International Millet Year is coming to end it's my humble effort to put various millet recipes in front of you. It's not only 2023 but we have to again adapt consuming millets  in future also. Again? Yes millets were sharing a lager part of daily diet in India. After the green revolution Wheat and rice became the one.  Millets are rich source of dietary fibers, prevents cardiovascular disorders, helps to regulate blood pressure, beneficial in health issues occurring after menopause in women. 

      Those diabetic population who avoid to have rice in their diet , here is goodnews for you that you can replace rice with Kodo millet definitely. You can prepare whatever you want with Kodo millets. Here we are going to prepare Kodo millet uttappam also the dosa can be prepared with the same batter. Kodo millet is the powerhouse of nutrition as its contains proteins, dietary fibres, calcium, iron , phosphorus, potassium, Vitamin B1, B2, B3 & B5.

Ingredients : 

1 cup Kodo millet

1 cup rice ( if yu want to avoid rice take 2 cups of kodo millet)

3/4 cup Black gram 

Procedure : Step 1 : Soaking

All the above ingredients , soak them separately

After 7-8 hours grind well

Step 2 : Fermentation

Let the batter ferment for next 7-8 hours

Step 3 : Making of Uttappam 

Add salt and some water in batter for a desirable consistency

Add chopped onion, tomato and coriander ( optional)

Keep a pan on gas flame ( Prefer Cast Iron pan ) 

Add a teaspoon ghe spread it properly, sprinkle few drops of water

Now pour the batter over the pan spread properly 

Keep the lid

Let it cook for few minutes

Prepare from both sides and yes! your healthy Kodo millet Uttapam is ready.

Serve with your coconut chutney as it helps to add some good fats in your body

Step 4 : Eat Well,Stay Healthy!

Coconut Chutney :

1 cup Coconut (dry/fresh)

1/4 cup peanuts

1/4 cup roasted chickpeas

1 teaspoon roasted cumin seeds

7-8 garlic cloves

1/4 cup finely chopped coriander leaves

Salt as per taste

Finely grind all the ingredients  

Add oil in a small kadhai keep it on gas flame 

Add mustard seeds when oil is hot, 

let it splutter, add cumin seeds, a pinch of asa -foetida, 7-8 curry leaves, a tsp black gram, pour the mixture over the chutney, mix it well.

Now serve with hot Uttappam, don't forget to add 1 tsp of ghee over the utappam for better tastes and results.

Kodo millets 

MoHelps to reduce blood sugar levels in diabetes

It might be beneficial in Asthma

Also it can be beneficial in Migraine

It may help to reduce menstrual cramps

It may help to reduce weight 

It reduces bad cholesterol

Regulates blood pressure

Kodo millets are rich in a  collagen, hence increases elasticity of the skin and may help to reduce wrinkles

#healthyrecipes #healthyrecipesforweightloss #healthyrecipesfordibetes #healthyrecipesforlifestyleinduceddisorders #AyurvedAahar #InternationalMilletYear2023 #Millets

Kodo Millet photo courtesy : Internet

Dr.Revati Garge 

TreedalAyurved

8010454807

( Feel free to ask the queries and share with the Author's name only.)

 

       

 

Ragi - Mutter Kachori

                          Ragi -Mutter Kachori

             Yay! Its the season of Green peas. And the two recipes are the most  awaited. Like its a ritual. First Mutter Kachori and the other one is Pav bhaji. 

               UNO has declared 2023 as International Millet Year due to its extraordinary nutritious properties. 

                The cases of lifestyle induced disorders are increasing day by day. As we all know increasing number of Dibetes cases in India is remarkable. Millets can be the solution for it. As it helps to control blood sugar levels. Including millets in your daily diet will surely help to reduce the sugar levels and other digestive issues. 

                So today we are going to prepare Mutter Kachori using Ragi flour for its coating. 

Ingredients :

Ragi flour 1 cup

Wheat flour 1/3 cup

 (one can take rice flour instead of whheat flour)

Suji 1 tbsp

Oil for moin 1 tbsp

Salt as per taste 

Ajwain 1 tsp

Water approx. 1/2 cup -1 cup

Stuffing 

Green peas 2 cups

Wet pigeon peas 1 cup ( optional)

Garam masala 1 tbsp

Garlic cloves 5-6

Ginger 1/2 inch

Green chilli 1 

Curry leaves 6-7

Coriander 1/2 cup

Coriander powder 1 tbsp

Salt as per taste

Paneer 50gm

Procedure :

1. For coating add Ragi flour, wheat flour, suji , add salt as per taste, ajwain, add oil and mix it well with flour, here you can add a pinch of baking soda I usually avoid it. Now add water as required and knead the dough properly

2. Keep it aside to rest for 10-15 mins

3.For Stuffing coarsely grind the peas

4. In a pan add oil, add mustard seeds, cumin seeds, asa foetida, Curry leaves, Ginger Garlic paste, chilli paste, add coarsely ground peas , add finely chopped Coriander leaves, then add turmeric powder,  garam masala, Coriander powder, salt for taste ( Rock salt).

5.Stir well, keep lid and let it cook for few minutes. Switch off the flame

6. When the stuffing is cooled down take a small portion of the dough , roll it with the help of your palms . Here we have to roll it over the palms only. Here I have added a paneer cube in stuffing its optional.

7. Now fill it with the stuffing. Make it flat more in the centre. Keep aside.

8. Prepare all the kachoris like this.

9. Now deep fry them serve hot without any guilt. 

It may not be as crispy as the regular kachoris. But healthier for sure. 

Good for :

These Kachoris are beneficial for everyone but especially good for

Diabetic people

Pregnant ladies as these kachoris are calcium and iron rich. 

Kids its better to avoid refined flour giving to the kids so These kachoris are healthy and best option for their tiffin also

Also the patients having IBS 

Weak digestion

Oldage people 

And those who are willing for weight loss 

Nutritional value :

Ragi is rich source of iron and calcium

Millets contain good amount of dietary fibres

Green peas having good source of fibres, Vitamin C, A,K ,B6 and Magnesium

These kachoris are good source of proteins , enhances proteins digestibility also increases amino acid content

According to Ayurveda Millets are Dry in nature so having them with some some fat is necessary. Also they are light to digest. 

Tips : 

Green peas make create bloating in some individuals so eat them accordingly

You can add chickpea flour and coarsely ground kodo millet or any other millet instead of wheat flour and suji respectively to make it completely gluten free

Enjoy this healthy season with healthy way of cooking and eating!!

Please share the article with the author's name only so that the efforts won't go waste.

Also which millet recipe would you like to see next ? Let me know...

#healthyrecipes #milletrecipes #milletyear #millet year2023 #healthyeating #AyurvedAhar #Ayurveda

Vd.Revati Garge

Treedal Ayurved Clinic

revatisakhare@gmail.com 

8010454807