Apurva Soni

Bajra upma is very tasty & healthy option for breakfast .Like other millets , bajra is a nutrient – dense source of protein , carbs , vitamins , minerals and beneficial plant chemicals. Bajra is useful for stabilizing blood sugar helps body to use insulin better . It reduces risk of cardiovascular disease , it can also lower ur total cholesterol , LDL, triglycerides.

INGREDIENTS-

• 1 cup pearl millet / bajra
• 1 tbsp ground nut oil
• 1/2 tsp mustard seeds
• 1/2 tsp cumin seeds
• 1 tsp urad dal
• 1 tsp chana dal
• 1/4 tsp turmeric powder
• 1/2 tsp hing (asafoetida)
• 1 green chilli finely chopped
• 1 tsp ginger finely chopped
• 6 to 8 curry leaves
• 1/2 cup onion finely chopped
• 1 cup beans, peas, carrot and potatoes finely chopped
• 2 cups water
• 1 tsp unrefined salt
• 1/2 cup coconut grated
• 1 tbsp coriander leaves finely chopped
• 1 tsp lemon juice

METHOD-

• Firstly take a wide bottom pan on moderate heat and add bajra rava
• Dry roast for 2 to 3 mins and take out to a plate
• To the same pan, add oil along with mustard, cumin, urad and chana dal, turmeric powder and hing
• Saute well all these until splutters and dals turns to golden brown
• Next add, finely chopped green chilli, ginger and curry leaves
• Again saute well
• Further add, finely chopped onion and saute until it becomes translucent
• Like wise add, chopped vegetables like beans, peas, carrot and potatoes
• Mix everything well and add required amount of water
• Similarly add, salt
• Bring this to boil until the vegetables cooked softly
• Then add, roasted bajra rava and mix well
• Reduce the heat to lowest, cover the lid for a minute until everything well cooked
• Additionally add, grated coconut, chopped coriander leaves and lemon juice
• Give a final mix and turn off heat
• Now the delicious, gluten free millet upma / Bajra rava upma is ready to serve!

Ragi laddu is very healthy, delicious & nutrient dense. This is very easy to make tasty too.It has highest amount of calcium (344mg %) and potassium (408 mg% ) . The cereal has low fat content (1.3%) and contains mainly unsaturated fat.It is beneficial to include ragi in ur daily diet.

RAGI

INGREDIENTS-

1. 1 cup ragi flour.
2. 1 cup almonds , sesame seeds , cashewnuts / skimmed peanuts.
3. Half cup desicated coconut.
4. 5-10 gm jaggery powdered.
5. 3-4 pods of cardamom

METHOD

1. Dry roast ragi flour, almonds, cashewnuts, sesame and dessicated coconut separately. I dry roasted in the microwave. In a Microwave safe plate, spread the flour and microwave high for 3 minutes, take it out every 1 minute and stir using a spatula. Repeat the same with the nuts, coconut and sesame seeds, but reduce the time to 2 minutes.
2. Let the ingredients cool well. Take cardamom and cloves in a small mixer, add tablespoon of jaggery and powder it. The jaggery is added to aid grinding of the cardamom well.
3. In a food processor or your mixer, take the nuts (almonds, cashewnuts and sesame seeds) and grind it to a powder. Do not grind continuously, we just need to powder the nuts first. So, grind in short pulse to powder them.
4. Once nuts are powdered, add ragi flour, coconut, jaggery powder and powdered cardamom-clove powder to this nuts powder and grind it together. Now you can grind continuously for a minute for the nuts and seeds to release oil/fat that will help in binding the laddoos.
5. Once the mixture is mixed well and clumps together, remove it to a flat plate and start making ladoos, Take a handful of this powder and press it in between your palms and shape it nicely into a ball .
6. This keeps well on the counter for 3-4 days. If storing for more days, then refrigerate it.

NOTE- DO NOT ADD SUGAR AND TO MUCH OIL & GHEE.

Chia seeds is a edible seed which is highly nutritious . The nutrients in chia seeds may promote heart health , support strong bones and improve blood sugar management.

1 Tablespoon chia seeds contain-10 gm of chia seeds

Protein-1.6 gm

Carbs-4.1 gm

Fats -3.0 gm

Fiber-3.3 gm

DETOX DRINK-

1- To create this drink you need three simple items ,lemon juice , chia seeds and water.

2- Mix one tablespoon of chia seeds in a glass of water and stir it well.

3- To this , add squeezed lemon juice and stir the mixture again.

4- keep the chia water away for about 30 minutes to an hour.

5- Now , you will notice that a gell -like covering surrounds ur otherwise tiny chia seeds.your drink is ready to be consumed .

QUINOA IS A HEALTHY EDIBLE SEED, WHICH IS HIGH IN FIBRE AND PROTEIN. IT CONTAINS ANTIOXIDANT , ANTI INFLAMMATORY PLANT COMPOUNDS AND RICH IN VITAMINS AND MINERALS. QUINOA PROMOTES BONE DENSITY AND FORTIFICATION.

INGREDIENTS–

1.ORGANIC WHITE QUINOA – A great substitute for rice that is high in protein and fiber.

2.POHA- Flattened rice that makes fluffy soft idli.

3. URAD DAL- Adds the traditional earthy dosa taste with proteins.

4 Fenugreek seeds- optional , but recommended as ” methi dana ” helps with fermentation process in addition to its health benefits.

• NOTE – THYROID PATEINT CAN AVOID FENUGREEK SEEDS.

RECIPE-

STEP 1-

Rinse the quinoa and rice under running water until water turns clear and soak quinoa and rice together in enough water for around 6 hrs.

STEP 2-

Similarly , rinse urad dal until running water until water turns clear and then soak in enough water ( around 2 cups) with 1 teaspoon methi seeds for 6 hrs.

STEP 3-

After 6 hrs , drain water in which quinoa and rice were soaked using a strainer. then transfer the drained quinoa and rice to a high speed blender.

STEP 4-

Add around 1 cup cold water and grind to a smooth paste.

STEP 5-

Transfer the ground quinoa and rice to the steel pot to the other big bowl .

STEP 6-

Similarly drain the dal and methi seeds using a strainer and then transfer to a blender.

STEP 7-

Grind the dal to a smooth paste using around 1/2 cup + 2 to 4 tablespoon cold water as needed. I suggest you add 1/2 cup + tablespoon initially and add more while mixing the batter if it looks too thick.

STEP 8-

Transfer it to same pot as the ground quinoa and rice. Add 1 teaspoon sendha namak .

STEP 9-

Now mix both the batters along with the salt for 2 minutes .

STEP 10-

IT takes 12 hrs fermentation after 12 hrs batter was fermented.it had that fermentation smell and had also increase in volume. Fill the idli plates with the batter and steam it for 10- 15 minutes and after that carefully take them out.

Giloy has various health benifits like it boost immunity ,manage arthritis ,gout , improves digestion , prevents and treat several diseases. Giloy is also good for your skin health . This juice is very easy to make .

INGRIDIENT-

5-6 giloy sticks

Basil leaves

1 inch ginger

2 glass water

RECEIPE-

1- Take a blender and add giloy sticks , basil leaves , ginger along with 1 cup of water.

2- Then blend it for 2 minutes.

3- Add 2 glass of water to the blender and again blend it for 2 minutes more.

4- Now strain the juice and pour it in a glass.