Multi Grain Roti - BM#4


One evening, when I looked at the contents of my pantry, I found so many flours which have not been used very often. When I was searching for recipes using these flours, my cousin who has a diabetic at home, suggested that I make rotis with all the mixed flours which she apparently makes at home. Thats when I decided to give it a shot. I observed that these rotis were soft when warm but they were not so great for the next day. Also because of the presence of so many flours, we were full very soon and a good meal for a diabetic for sure!! Feel free to add or remove any flour(s) for a different taste and texture. I think limiting the number of flours to 3-4 varieties would be a good balance.


Multi Grain Roti


Ingredients - 



1 cup = 250 ml
Calories
Protein
Fiber
Carbohydrate
Wheat Flour
440
12
3
78
Ragi Flour
51.25
1.125
0.5875
10
Barley Flour
63.875
1.9425
1.8625
13.75
Amaranth Flour
45
1.5
0.75
7.5
Bajra Flour
90.625
2.5
1.875
18.75
Jowar Flour
60
2
1.5
12.5
Besan
44.5
2.575
1.2375
6.65
Soy Flour
46
3.5
1
3.5
Flax Seed Powder
55
28
8
28
Total (12 rotis)
896.25
55.1425
19.8125
178.65
Each Roti
74.69
4.60
1.65
14.89
*Approximate values


Kasoori Methi 1 Tbsp
Salt to taste
Water as needed to knead a stiff dough

Method Of Preparation - 


In a mixing bowl, add all the ingredients and knead well adding warm water as needed to knead a stiff dough. 

Cover the dough for about 10-15 min.

Make about 12 equal portions of the dough, roll out rotis. Generously use flour for dusting while rolling out the rotis. 

On a hot tawa, gently place the roti after dusting off the extra four. After small bubbles appear, flip on to the other side and after a few seconds, I put it on a perforated phulka stand and put it on the flame. The roti then puffs out (if properly rolled out!) like a ball. Then remove it from the phulka stand and store it in an insulated container. Continue for the rest of the dough.
Multi Grain Roti

If the phulka stand is not available, the roti can be puffed by gently pressing with a clean kitchen towel on the sides of the roti too. Or if you have a gas stove, then it can be directly puffed on the flame (but have to be cautious).

Serve warm with any curry and enjoy ! 


List of Marathoners - 
Diabetes Diet/Management: Srivalli, Champa, Me, PJ
Kid Friendly Recipes: Kalyani, Shylaja, Veena
Seven Days of Soup:Usha, Sowmya
30 Minutes Meals: Priya Suresh 
Seven days of Cakes:  Anusha


If you have missed any of the previous days of the current edition of Blogging Marathon here they are -
 Day 1 - Diabetes and Diet
 Day 2 - Diabetes and Fenugreek
 Day 3- Vegetarian Chilli 




Preparation Time 35 min 
Makes 12

Read More
Posted by Harini on Thursday, April 7, 2011
14 comments
categories: , , , , , , , , , , , , | | edit post

Vegetarian Chilli - BM#3


This version of Vegetarian Chilli is very healthy with the protein and fiber coming from the lentils and the Kidney beans. About 160 cal per serving is a pretty good deal and it is a balanced meal too. A perfect meal for diabetics or otherwise. My kids didn't complain either. In fact my older one loved it so much that she had multiple servings which is a rarity! The kids ate it with rice and S and I ate it as is. I should have added some vegetables but I was in a hurry so left the veggies out. 


Vegetarian Chilli


Ingredients -


1 cup = 250ml
Calories
Protein
Fiber
Carbohydrate
Onion 3/4 cups
40
1
1
10
Tomatoes 2 cups
70
4
4
16
Kidney Beans 1/2 cup
110
7.5
6.5
20
**Lentils 3/4 cup
260
18
20
42
Total (3 servings)
480
30.5
31.5
88
Per serving
160.00
10.17
10.50
29.33
*Approximate values excluding oil and the other spices.
*Please note that the net carbohydrate is about 20 gms per serving (carbohydrate-fiber)


 **(The packet just says lentils but they resemble Whole Masoor Dal in a different color)
Jeera / Cumin Powder 1 tsp
Red Chilli Powder 1/4 tsp (or to taste)
Turmeric 1/4 tsp
Salt to taste
Coriander leaves 3 Tbsp
Cinnamon 1 inch
Bay leaf 1
Seasoning (Oil 1 tsp, Jeera 1/2 tsp, minced garlic 1 tsp)


Note - 
Many vegetables can be used like carrots, zucchini, capsicum, spinach, celery etc. Also cubed tofu or cooked soya nuggets can be added towards the end for added protein. The addition of these vegetables will surely boost the fiber content in the overall chilli.


Additional seasonings can be used as per taste.


Method Of Preparation - 


Soak the Rajma overnite and Pre-treat them if you choose to.


Pressure cook the lentils and pre treated rajma with adequate water. Also add in a little salt, cinnamon and bay leaf.


While the lentils are cooking in the pressure cooker, make a paste of onions and tomatoes.


In a heated sauce pan/soup pot, add oil, jeera and saute the minced garlic.


After the garlic is brown, add the onion and tomato paste and saute till cooked. If using any other vegetables, now is the time to add and let them cook.


Add jeera powder, turmeric and red chilli powder and mix in the cooked lentils.


Vegetarian Chilli




Mix well and adjust salt and other flavors if needed and let it simmer for about 5-10 min.


Garnish with chopped coriander leaves. Squeeze a lemon if desired. 


Serve it as is or as a side for a little cooked quinoa or brown rice or as a filling in tacos. Whichever way you serve, it is flavorful and healthy too.


List of Marathoners - 
Diabetes Diet/Management: Srivalli, Champa, Me, PJ
Kid Friendly Recipes: Kalyani, Shylaja, Veena
Seven Days of Soup:Usha, Sowmya
30 Minutes Meals: Priya Suresh 
Seven days of Cakes:  Anusha


Preparation Time 40 min 
Serves 3

Read More
Posted by Harini on Wednesday, April 6, 2011
18 comments
categories: , , , , , , , , | | edit post

Diabetes And Fenugreek - BM #2


Link to the previous article - Diabetes and Diet.
As a continuation to yesterday's write up, here are the excerpts of an article by Dr MK Janardana Sarma PhD, (Retd. Deputy Director of National Institute of Nutrition, Hyderabad, India) on Fenugreek and his debitterised dietary supplement derived from Fenugreek. Thanks once again to Dr. Sarma for providing vital information regarding Fenugreek and Fenu Fiber.


"Fenugreek seeds are one of the many commonly used condiment in Indian kitchens.The medicinal uses of these wonder seeds have been known for a long time. The seeds are known to have anti-diabetic activity. Although the knowledge that Methi seeds do control the plasma glucose levels is prevalent, actual scientific background, the mechanism of methi in controlling diabetes and the complete list of benefits is not commonly known. The means of administering methi seeds is also not explained.


Fenugreek Seeds

There are several misconceptions and wrong methods of consuming methi seeds. Similarly, the quantity, the dosage, the intake in relation to food timing and the mechanism by which methi works is not known to many patients. Due to lack of precise knowledge, several patients initially attempt and give up saying that they were not beneficial to them. For instance many patients consume the overnite-soaked seeds early in the morning without any relation to their food intake and timing. This is a wrong practice and doesn't reduce the plasma glucose. Others take roasted methi seeds without considering the particle size. Some others take it in powdered form which chokes them and causes suffocation and so they give up this practice. 

All these practices and the bitter taste of methi seeds have contributed to the discontinuation of using this wonder seed. The bitter taste and inconsistent dosage parameters have reduced the popularity of these seeds amongst patients and even physicians.

This article would detail the benefits of methi seeds and also the mechanism in achieving these benefits.
Fenugreek seeds help control glucose levels, reduce bad cholesterol and triglycerides. They also help in the preventing or at least delaying the onset of diabetes and also help in weight management.


Systematic clinical studies were undertaken all over the world laboratories on human volunteers including by ICMR, (Indian Council for Medical Research), NIN (National Institute of Nutrition) and other medical institutes.


The findings clearly establish the following facts - 
1. The minimum dosage is 25 gms/Day (split into 2 or 3 equal doses). At this dosage coarse methi powder clearly exhibited hypo-glycemic effect in all diabetic subjects.
2. It should be taken just before breakfast, lunch and dinner (25 gms split into two doses or three doses of 8 gms each).
3. Particle size should be between 40-60 mesh. It should be taken without munching, tasting or chewing.
4. Further studies by NIN have shown that patients consuming coarse powder of fenugreek also exhibit anticholesteremic effect (particularly the reduction of bad cholesterol namely LDL and VDL without any alteration in HDL).
5 Consuming coarse methi powder also shows hypolipidemic (lowering of triglycerides) effect.


The above conclusions were drawn by using over 60 subjects both in Type 1 and Type 2 Diabetic patients. Based on this we have come up with a product called 'Fenu Fiber'. Fenu Fiber is a debitterised husk of fenugreek seeds without the protein, lipids etc keeping only the fiber part using a unique proprietary process of extraction which is also cost effective.The composition of Fenu Fiber is soluble fiber 40%, insoluble fiber 56% and moisture 4%.


Fenu Fiber


Advantages of Fenu Fiber - 
1. Significant reduction in glucose levels and control of diabetes (upto 40%).
2. Reduction of bad cholesterol, total cholesterol and triglycerides.
3. Aids in weight management
4. Higher levels of activity for longer durations despite reduced food intake.
5. Hunger management and satiety enhancement.
6. Smooth absorption of glucose into the blood as opposed to sharp oscillations in absorption.


The best part of this product is it doesn't have any adverse side-effects except rare initial gastro-intestinal disturbances which can be addressed by adjusting the dosage. "


I sincerely hope that this article will help lot of people struggling to get a handle on their diabetes and/or their weight. Interested people can email me their queries at mail2tamalapaku[at]gmail[dot]com so I can pass on more details of where to get this product, whom to contact and any other details.


Disclaimer - Please note that there is no monetary benefit for us in 'Tamalapaku' in publishing this article.


Link to the previous article - Diabetes and Diet.


List of Marathoners - 
Diabetes Diet/Management: Srivalli, Champa, Me, PJ
Kid Friendly Recipes: Kalyani, Shylaja, Veena
Seven Days of Soup:Usha, Sowmya
30 Minutes Meals: Priya Suresh 
Seven days of Cakes:  Anusha


Coming up tomorrow...a healthy recipe!!

Read More
Posted by Harini on Tuesday, April 5, 2011
23 comments
categories: , , , | | edit post

Diabetes And Diet - Blogging Marathon Day 1


"Diabetes mellitus, often simply referred to as diabetes—is a group of metabolic diseases in which a person has high blood sugar, either because the body does not produce enough insulin, or because cells do not respond to the insulin that is produced. This high blood sugar produces the classical symptoms of frequent urination, increased thirst and increased hunger."...Diabetes has been known from centuries as related to sugar. Unfortunately not all are well informed about this disease.


My encounter with Diabetes was when I was diagnosed with Gestational Diabetes during my second pregnancy. I was referred to a nutritionist and was bombarded with a lot of information in those sessions. It proved very useful to me and I could implement the dietary regime prescribed pretty effectively to the satisfaction of my doctor. 


Hence I am at risk for diabetes sometime in my life. The believe the question is not 'If' it is only a matter of 'When'. I am trying my best to beat the risk and I have been steadily changing my lifestyle one step at a time. I hope I can learn more in the course of this week long Blogging Marathon where I would like to focus more on Diabetes Management, specifically Diet Management. 
  
Managing Diabetes typically involves Lifestyle Changes or Dietary Changes, Exercise and Appropriate Medication. Stay tuned here while I suggest a few recipes suitable for Diabetics in particular and everyone else in general. Diet for diabetics simply translates into eating a variety of nutritious foods in moderate amounts and sticking to regular mealtimes. It should mainly help control your blood sugar (glucose) level and manage your weight.


So the emphasis should be on consuming 
1.Healthy Carbohydrates - Examples fruits, vegetables, whole grains, legumes (beans, peas and lentils), low-fat dairy products etc.
2.Fiber-Rich Foods - Examples vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour, wheat bran etc.
3.Heart-Healthy fish - heart-healthy fish at least twice a week. (Not practical for vegetarians)
4.'Good' fats - Examples avocados, almonds, pecans, walnuts, olives, and canola, olive, peanut oils etc. (Consume sparingly)


It is important to note that whatever carbohydrates we eat, should be such that it will not be absorbed into the blood stream immediately causing peaks in blood sugar levels. In other words, if the glucose produced by the carbohydrates is evenly distributed over a period of time, it will greatly help in maintaining the blood sugar levels within limits thereby enabling the absorption of glucose by the cells effectively by your body. Insulin is the main agent facilitating the absorption of glucose.



Fiber present in vegetables, fruits, legumes  and fenugreek seed in soluble in nature and more effective in controlling blood sugar and serum lipids than the insoluble fiber present in cereals and millets. However long term consumption of insoluble fiber also improves glucose tolerance. Diets containing high dietary fiber can reduce blood sugar, serum cholesterol and relieve constipation. 


In addition dietary fiber is beneficial in prevention and treatment of several diseases such as cardio-vascular diseases and colon cancer. Excess dietary fiber may cause gastro-intestinal symptoms such as flatulence (gas formation and diahorrea. It may also interfere in the absorption of minerals such as iron, calcium and zinc. Intake of 25 gms of dietary fiber per 1000 calories consumed is considered to be optimum for a diabetics. High fiber foods have a low calorific value and low glycemic index and therefore diabetics should consume such foods liberally. 


[The glycemic index  or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. ]
Also it is interesting to note that eating lower GI foods is one way to effective weight loss.


However, the nutrient intake has to be tailor made to the individual based on age, gender, weight, height, physical activity and physiological needs of the patient. It is always better to consult a dietitian to prescribe and formulate a suitable individual diet.  Both Doctor and dietitian have a role in the dietary management of diabetes. 


My experience has shown that each person reacts differently to different food. For me eating even 3-4 Tbsp of cooked white rice used to take my glucose levels in the red, whereas 5-6 Whole Urad Idlis used to keep my glucose numbers stable :) So it is always a good practice to monitor the glucose levels before and after eating and evolve a good diet based on trial and error while sticking to the prescribed guidelines. 
Keep in mind that 1 Carbohydrate serving = 15 gms. (I was allowed 5-6 Carbohydrate serving per day.)

Apart from the prescribed diet, there are many scientifically proven alternatives to supplement diet and aid in diabetes management. Prominent among them is Fenugreek (Methi).


Here I would like to thank Dr MK Janardhana Sarma PhD., (Retd Deputy Director, National Institute of Nutrition, Hyderabad, India) who has graciously agreed to my request to provide insights into the development of a revolutionary dietary supplement he has been working on. 


Coming up tomorrow - Excerpts from his article ..


List of Marathoners - 
Diabetes Diet/Management: Srivalli, Champa, Me, PJ
Kid Friendly Recipes: Kalyani, Shylaja, Veena
Seven Days of Soup:Usha, Sowmya
30 Minutes Meals: Priya Suresh 
Seven days of Cakes:  Anusha


Disclaimer - Please note that I am not a doctor, dietitian or medically qualified to give advice. The material in this article is from my own exposure to Gestational Diabetes and various reputed medical sources over the internet like Mayo Clinic and WebMD. Also referred to a book 'Diet and Diabetes' published by NIN, Hyderabad.

Read More
Posted by Harini on Monday, April 4, 2011
13 comments
categories: , | | edit post

Ugadi Greetings With Dates Bobbatlu ~ Dates Poli


Khara Nama Samvatsara Subhaakankshalu!! May this new year bring eternal happiness to all of us. Ugadi signifies the start of Vasant Ruthu (Spring) and a new year in the lunar calender. The onset of spring also marks a beginning of new life in trees and plants. The vibrancy of life and lush green fields, meadows full of colourful blossoms signify growth, prosperity and well-being. 


Traditionally, 'Panchanga sravanam' is part of the festivities, where the pundits make predictions for the coming year . It is usually conducted in the local temples or at the Town square but with the onset of modern technology, one can get to hear them on television sets right in one's living room or even on the internet these days!


I remember that the preparations for the festival used to begin at least a week ahead. Our house was cleaned and washed in and out. Hanging mango leaves as thorans (Mamidi thoranalu) to all the doors in the house was an activity we as kids were involved. Shopping for new clothes was also part of the excitement. In later years we used to have potluck festival lunches so we could spend time with our huge group of aunts, uncles and cousins. Those were the days....Here is a typical festival spread we used to have..


Festival Spread
Bobbattu, Mango Dal, Dosavakaya, Mango Rice, Annam Paramannam, Dondakaya Fry, Avial, Mirchi Bajji, Kheera Perugupacchadi, Papad, Banana 

Now here, there are no banana leaves and no elaborate festivities for Ugadi! Just a simple pooja, Ugadi Pacchadi and naivedyam (Offering to God). 
This year I wanted to prepare a different version of Bobbattu/Holiga/Bakshyam/Poli. I shall give the recipe here and shall post the picture later. [Picture posted a day later]


Dates Bobbattlu
Naivedyam for Ugadi 2011 - Dates Bobbattlu, Lemon Rice, Ugadi Pacchadi and a Mango


Ingredients - 


For the dough - 
Whole Wheat Flour 2 cups
Salt couple pinches
Water to knead the dough


For the filling - 
Dates  chopped 1 cup 
Cardamom Powder 1 tsp


Method Of Preparation - 


To Prepare the Dough - 
In a mixing bowl, add the whole wheat flour and salt. 


Gradually add water to knead into a soft dough.


Cover and keep aside for about 30 min.


To Prepare the Filling -


Make a paste of dates without adding any water. If required they may be soaked in water/milk and drained. (I didn't have to soak them)


Add cardamom powder and and mix well.


Make sure the dates paste is of soft dough consistency.


To make Bobbattu - 


Make equal portions of the dough (Approx about 10).


Roll each portion of the dough into small circles and put in at least a tablespoon of filling and close it into a ball.


Roll out this ball into a thin circle like a roti making sure that the filling doesn't ooze out. Also carefully roll it so the filling spreads out evenly.


Gently place it on a heated tawa/griddle, drizzle a little ghee and cook until both the sides are light brown. Remove the bobbattu from fire. Store in an insulated container.


Continue with the rest of the dough. Serve them warm and enjoy!


Preparation Time - 40 min
Makes 10 4-5 inch in diameter

Read More
Posted by Harini on Sunday, April 3, 2011
10 comments
categories: , , , , , | | edit post

Cinnamon Sticks


I first tasted Cinnamon sticks at a kid's gaming place called 'Chuck e Cheese' a few years back. Ever since it has been on my to-do list but never got around baking them. Suddenly, one evening S got home couple of Churros from Costco and the kids loved them. I understand that Churros are traditionally fried in oil. But since I wanted to make a healthier version, I thought I should bake them in the form of sticks :). After looking all over the internet for the recipe which I thought was suitable, I settled down for this version. It sounds just as simple as it really is. I slightly changed the ingredients as per my preferences and the result - some mouth watering home made cinnamon sticks!! I am glad I decided to bake them at home!!


Cinnamon Sticks


Ingredients - 


All Purpose Flour / Maida 3 cups + more for dusting
Whole wheat Flour 1 cup
Active Dry Yeast 1 pkt (1/4 oz or 7 gms)
Milk 1 1/4 cup
Water 1/2 cup
Salt 1 tsp
Sugar 1 tsp
Butter 2 Tbsp + 1 Tbsp
Vegetable Oil 1 tsp
*Cinnamon Sugar 4-5 Tbsp


For Icing - 
Powdered Sugar 3/4 cup
Milk 2-3 Tbsp
Vanilla Essence 1/4 tsp
* If Cinnamon sugar is not available, no worries. Just mix 2 Tbsp of cinnamon powder with 2-3 Tbsp of sugar


Method Of Preparation - 


Boil milk and add 2 Tbsp of butter and continue boiling it while stirring until the butter is melted. 


Remove from heat and let it cool. After about 15-20 min refrigerate it for about 1-2 hrs until the milk is cold. (I don't know the reason for this step but I felt it definitely made a difference - Would love to know the reason though!)


After the milk is cooled, the yeast needs to be proofed. For that, mix the yeast in about 1/2 cup of warm water and sugar and set aside until it froths up.


Meanwhile, in a mixing bowl, measure the flours, add salt and mix well.


Mix the yeast water and the cold milk and slowly add to the flour and mix well. Add more flour if needed and knead into a soft and pliable dough. I kneaded for about 15 min or so and the dough was extremely soft and non-sticky too.


Grease the bowl and roll the dough all over the bowl and cover with an oiled foil. Set aside in a warm place for the yeast to work up its magic.


After about 2 hrs, the dough would have been more than doubled. Thats when you need to punch the dough to deflate and divide it into 2-3 portions to work with.


On a floured surface, roll each portion into 1/4 inch thick rectangles (I rolled them as ovals!).


Generously brush the rolled dough with melted butter. Sprinkle the cinnamon sugar all over the buttered surface. 


Preheat the oven to 350F.


With a pizza cutter, cut the dough into 1/2 inch strips and arrange them on a prepared cookie sheet.


Note - I think a better way to do this is to transfer the rolled dough on to the prepared baking sheet and then brush the butter and sprinkling of the cinnamon sugar and cutting into strips. I learnt it the harder way. When transferring the strips onto the baking sheet, the strips got stretched and the cinnamon sugar was all over the place and sure was a mess


Bake them for about 20 min or so or until done.


Cinnamon Sticks


To prepare the icing, mix powdered sugar, vanilla essence and milk. Take care to add milk gradually while mixing and ensure that the icing is in dripping consistency.


While the cinnamon sticks are warm, brush them generously with the icing and let them dry.


Now they are ready to be devoured !! I froze the remaining sticks and they tasted fine too. However they taste best when served warm!


Preparation Time 30 min + Baking Time 20 min + Resting Time for Milk and Dough 3-4 hrs
Makes about 20 cinnamon sticks (avg length 6 inches)

Read More
Posted by Harini on Friday, April 1, 2011
12 comments
categories: , , , , , , , , , , | | edit post
Related Posts Plugin for WordPress, Blogger...

Search Tamalapaku


Follow me

Follow Me on Pinterest

Tamalapaku on Facebook

Subscribe via Email


Enter your email address:

Delivered by FeedBurner


On Our Menu

Recipes by Ingredients









Archives

Followers

Member Of

Member Of
All recipes are on Petitchef
Top Food Blogs
Blog Directory