America's Fittest 5 Cities-2009

Well,well, well-what have we here?Guess which city has topped the list of the fittest city in the whole of the United States-it's none other than Washington D.C!!! Congratulations-looks like the capital is also leading by example in the fitness dept too. The other cities that made it into the top 5 position are:

1. Washington D.C
2. Minneapolis-St. Paul
3. Denver
   
4. Boston
5. San Francisco

The bottom three cities were Oklahoma City, Detroit and Birmingham,Ala.
The survey conducted by the American College of Sports Medicine took into consideration factors like availability of parklands, public transportation, death rate from cardiovascular diseases, smoking, amount of servings of fruits and vegetables per day and number of primary care physicians per capita among other things.
Looks like the first family have a lot to boast about along with their White House vegetable garden.
Read more:

• WebMD: Check out the entire listing and see what position YOUR city takes.
• USA Today: The Nation's Capital is now a Fitness Capital Too.

Tangy Masala Bread

Masala Bread with Yogurt Dip

"Masala bread" or "Bread Uppma" is a great dish to have for breakfast or as a brunch on a lazy Sunday morning or even as a snack with a nice cup of "chai" in the evening.
Ingredients:(Serves 2)

• Whole wheat bread: 4-5 slices (cut into small squares)
• Onion: 1/2 medium (chopped fine)
• Tomatoes: 1/2 medium (chopped fine)
• Ginger+garlic paste:1/2 teaspoon(optional)
• Garam masala:1/4 teaspoon
• Turmeric:1/4 teaspoon
• Coriander/Cilantro leaves: 1 tablespoon(finely chopped)
• Oil: 1teaspoon
• Salt: to taste
  
• For tempering (Optional)
  
• Mustard seeds:1/4teaspoon
• Zeera/Cumin seeds: 1/4 teaspoon

Method:

1. Heat the oil in a non-stick pan and add the ingredients for tempering(optional-or skip this step and add the onions to the oil).
2. When the mustard starts to sputter,add the onion,ginger+garlic paste,turmeric,garam masala and salt.
3. Saute till the onions turn a golden brown.Add the chopped tomatoes, and saute till they are thoroughly cooked.
4. Add the chopped bread and mix gently till the masala coats the bread.
5. Garnish with chopped cilantro and serve either as such or with a yogurt dip.

Note:

• The tempering is optional-so don't fret if you don't have the ingredients(we always have these in the masala box and I tend to use it since I like the extra Indian flavour it tends to impart)
• I added a cup of mushrooms too to this dish(I love mushrooms so I try and add it where ever possible).
  

Question: What is your favorite Sunday morning breakfast/brunch?

Cumin-Yogurt Dip

Cumin- Yogurt Dip

I had heard so much about Greek Yogurt that I was thrilled when I got a couple of coupons in the mail by Stonyfield Farm for their Organic Greek yogurt called Oikos.
Sadly I could not find all the flavors mentioned,but managed to get the plain and the honey flavoured ones.
I love the taste of freshly roasted and powdered cumin seeds in yogurt(both the savoury and the sweet version),so thought I'd make this simple Cumin-yogurt dip with the plain Greek yogurt.
Ingredients:

• Yogurt: 1/2 cup
• Zeera/cumin seeds: 1-2 teaspoon
• Red chilli powder: a pinch
• Salt/Sugar: to taste

Method:

1. Slowly roast the cumin seeds in a pan until toasted. Cool and pound the seeds with a pestle.
2. Mix it with the yogurt and either salt (for a savory dip) or sugar (for a sweet dip) or add a little of both for a new flavour.
3. Garnish the cumin yogurt dip by sprinkling some chilli powder and some cumin powder on top.

Question: What is your favorite dip?

Boys have sweeter tooth than GIRLS!!

If you think you can enjoy that box of chocolates that your boyfriend gifted,all by yourself-think again!He probably is expecting his share of the goodies which is probably why he bought them in the first place(ever heard of killing two birds with one stone?)!!How naive we are......,well not anymore.
A new research conducted on school children all over Denmark by the Danish Science Communication and the Faculty of Life Sciences at the University of Copenhagen now suggests that boys need 20% more sweetness in the food to recognize it as tasty!!
The findings also shows that girls have are better at recognizing tastes than boys. Boys also preferred wilder and more extreme flavours,whereas the girls preferred more muted flavours.
So,the next time your BF/hubby get's you a box of chocolates you can give him "that" I know-it-all smile!!
Read more:

1. The Daily Telegraph:Boys Have Sweeter Tooth Than Girls.
2. AusFoodNews: New research establishes different tastes of girls and boys.
   

Beetroot mocktail

Beetroot Mocktail

It's funny how our brains are trained to believe things only when they are supported by facts. There are so many things that I pooh-poohed as a kid and sheepishly acknowledge now because "scientists" have conducted experiments and have proved it to be true.
Growing up in India in a joint family ,we kids always heard about the health benefits of every vegetable or fruit which we had to eat (no questions asked and no explanations given). All that knowledge probably had it's roots in Ayurveda but is still being referred to as "bush medicine". Even Ayurveda,which is an ancient science is only now gaining popularity in the western world though it has been around since BC!!
Wondering where all this talk is leading to? Well the other day I read an article on WebMD stating "Beetroot Juice Lowers Blood Pressure" and it brought back memories of my mom telling me that "eating/drinking beetroot would give me rosy cheeks as it would improve my blood". Beetroot juice is also recommended by Naturopaths for those who are anemic,but then again naturopathy isn't mainstream medicine-it's 'alternative' medicine!!
Over the years,there have been so many such instances when "modern" science has taken up a study on some similar "bush" theory's and proven my mom and grandma right, that every time I read about it,I can just picture my mom doing a little "I TOLD YOU SO" jig in my mind.
Now that I am older(and hopefully wiser) and also armed with scientific data (for some), I have decided to pass on this wisdom that I have inherited to my son as he goes through life(so that later he can picture ME doing the jig)!
Ladies and gentlemen of the "modern" world, please join me as I raise a toast to the wisdom of all our ancestors with this mocktail made with the innumerable benefits of beets,carrots and lemon juice.
Ingredients:

• Beetroot:1 small
• Carrot: 1/2
• Lime juice : 2-3 tablespoon
• Sugar:2 teaspoon(optional)

Method:

1. Blend all the ingredients together in a juicer.
2. Serve chilled.

Check out this awesome slideshow on juices on WebMD called:
Juice Wars: The Best and Worse for your Health

Question: Is there any such "bush" theory that you heard as a kid that science has proved right?

Sweet Pickled Carrots

Pickled Carrots

As a kid I was always excited to see my gran make all sorts of pickles during summer.These ranged from raw mango,lime and mixed vegetable pickles in different flavours-sweet,spicy,sweet-n-sour. Then,she would put them in big pickle jars and leave it to marinate-some in the sun,some in the shade. We would bug her everyday to find out when we could get to taste them. Back then,I was more interested in the sweet and sweet-n-sour pickles as I couldn't eat spicy stuff.
I've never tried my hand at pickling-I always thought it was such a cumbersome and long process. The other day,we ate pickled carrots at a Mexican restaurant,which we liked and that's when I decided to try my hand at it.
I came across two recipes that I liked and decided to mix both recipes to make a sweet-n-sour carrot pickle.Here's what I used-
Ingredients:

• Baby Carrots: 250 g(approx),slit lengthwise
• Vinegar: 1 cup (distilled white vinegar)
• Peppercorns:4-5
• Garlic: 2 peeled and sliced
• Salt:1 teaspoon(or according to taste)
• Sugar:2 teaspoon
• Water: 1 cup
• Oil: 1 teaspoon

Method:

1. Heat the oil in a pan,add the garlic and saute for 1-2 minutes.
2. Add the carrots and saute for another 3-4 minutes.
3. Add the vinegar,salt,sugar,peppercorns and simmer for 5-6 minutes.
4. Add water and simmer again for 10 minutes.
5. Allow it to cool completely.Transfer into a sterilized bottle/jar with a tight lid.
6. Let it marinate overnight in the fridge for the flavours to develop.

Check out the original recipe for the spicy pickle here and the sweet pickle here.

Question: Do you make your own pickles?

Tuna Burji(Scrambled Tuna)

Tuna burji/Scrambled Tuna(Indian style)

I have no story for this-we just love tuna/eggs/tofu this way. So,here's the recipe:
Ingredients:

• Tuna chunks: 1 can(5 oz) packed in water
  
• Red onion: 1/2 medium sized(chopped fine)
• Tomatoes: 1 medium(chopped fine)
• Green chillies: 1/2 or 1 slit lengthwise
• Garam masala: 1/2 teaspoon
• Turmeric :1/4 teaspoon
• Red chilly powder: 1 teaspoon (or according to taste)
  
• Coriander/Cilantro leaves: 2 tablespoons(finely chopped)
• Salt: to taste
• Oil: 1 teaspoon

Method:

1. Heat the oil in a non-stick pan. Add the chopped onions,salt and fry till it's golden brown.
2. Add the chopped tomatoes,green chili,garam masala and turmeric and saute till the tomatoes are cooked thoroughly.
3. Add the tuna with the packed water and cook on medium heat stirring at regular intervals till all the water evaporates.
4. Garnish with cilantro.Serve with hot roti's/naan/as a spicy filling for sandwiches/panini or even as a topping for Melba toast.

Giveaway:An Apple A day is having a favorite giveaway!!

Bad breath with low-carb diets!!

Are you on a low-carb diet and keep wondering why people around you (your family/friends/colleagues) try to keep a healthy distance from you? Well,the reason could be that you have BAD BREATH !!
A low-carb diet works on the concept of ketosis wherein the body uses fat as a source of energy. The by-products of ketosis are ketones and fatty acids,and the excess ketones are excreted in the urine and breath thus causing the bad breath!!
Of course there are different methods to mask it like drinking lots of water,chewing sugarless gum or sucking on sugarless mints and swishing your mouth with water after eating food.Since the cause of the bad breath is metabolic-the only cure would be to get back to eating a balanced diet(with carbs) and getting on a regular exercise routine for your weight loss goals.
It's your choice:
a)Low-carb diets+bad breath=no friends + weight loss + associated dangers(of low-carb diet)
OR
b)Balanced diet +exercise= friends +weight loss + good health
Read more:

1. WebMD: Low carb diets can cause bad breath
2. Mayo Clinic: Low-carb diets
   

Question: What would YOU choose?

Mango Peda

Mango Peda

Well, we bought some yummy mangoes and I just couldn't resist making a sweet(yes,even a dietitian has her moments of weakness,but the important thing to keep in mind is "MODERATION"!!). A peda is traditionally made by reducing milk in an open pan and then adding the required amount of sugar and flavoring. A lot of people use "khoa" which saves a lot of time. Since I couldn't find khoa here,I decided to try it with ricotta cheese instead,and it actually turned out quite well!!
Ingredients: (Makes about 4-6 nos.)

• Ricotta cheese(fat free): 2 cups
• Mango puree: 1 cup
• Sugar: 6 teaspoons (or according to taste)
• Cardamom powder: 1/4 teaspoon
• Pistachio slivers/ Canned cherries/strawberries: for decoration

Method:

1. Heat a non-stick pan and pour the mango puree along with the sugar and cardamom powder and saute till it the puree appears to be cooked.
2. Add the ricotta cheese and stir continuously on medium flame till it becomes a thick mouldable mass.
3. Allow to cool,then shape into desired shapes and garnish.

Question: What is your favourite (ripe) mango recipe?

FDA warns a leading breakfast cereal brand.

Are you among the many who were diagnosed with high cholesterol sometime back and the only change you made was to switch to eating the whole grain oat cereal that the manufacturer's claimed will reduce your bad cholesterol? If you think that just changing your breakfast cereal to the "healthier" one is going to do the trick-you are wrong!!
The FDA has issued a warning letter to Cheerios, a leading breakfast cereal brand for misleading consumers .The letter points out that the claims on Cheerios Toasted Whole Grain Oat Cereal makes it sound more like a drug to prevent and treat heart problems and high cholesterol.
Though Cheerios says that their claims is based on the proven fact that soluble fibre from whole grains has been associated with reduced risk of heart problems,the FDA points out that the claims that Cheerios is making that "eating it alone can reduce bad cholesterol by an average of 4%" is inappropriate. The approved health claim about heart disease is supposed to mention fiber, fruits, vegetables, and a low-fat diet -- not just whole-grain foods.
The bottom line-no one particular food can magically reduce your cholesterol levels.It is a combination of eating plenty of whole foods,along with fruits,vegetables and reducing the total fat in the diet along with a good exercise regimen that will help to keep you healthy.
Read more:

1. WebMD: FDA warns Cheerios on Health Claims.
2. FDA: The warning letter issued to Cheerios

Question: Do you think somebody/some agency should keep a check on the claims made in advertisements or should it be left on the consumers to decide whether the claims are genuine or not?

Dal Makhani-the low cal version!

Dal Makhani-low cal version

Nothing beats eating dal makhani (with the oodles of butter and cream) with hot rice or chapathis or even naan. We always ate it in restaurants as I had no clue how to make it.I had to try out an alternative way which didn't have so much butter or cream so that we could enjoy it regularly instead of eating it once in a way. The "better-half" warned that if it doesn't taste like the restaurant stuff,he wasn't going to touch it(so much for a supportive husband!).Anyway,I substituted the cream and butter with low-fat milk . I must warn you here-it takes me a good 2 hours to make this dish,but it's worth the effort every time.Suffice to say that it was eaten by the fussy hubby and it's been added to his list of dishes that turns out well even without the extra fat!
Here's the recipe:
Ingredients:

• Whole urad (black matpe beans): 1 cup(soaked overnight)
• Split bengal gram dal: 1 tablespoon OR 1/2 cup red beans(soaked overnight)
• Tomatoes: 3 nos.(pureed)
• Onion: 1/2 medium (preferably red onions),finely chopped
• Garlic: 2 flakes (finely chopped)
• Green chilies or 2 nos(slit lengthwise)
• Low fat milk: 1 and 1/2 cups
• Red chilly powder: 1 or 2 teaspoon(according to taste)
• Coriander/cilantro leaves-2 tablespoon
• Curd: 1 tablespoon (whipped)
• Sugar: 1 teaspoon (optional)
• Salt: to taste

Method:

1. Discard the water used for soaking the beans/dal overnight.
2. Put 6 cups of water into a pressure cooker and add Urad,split gram(or red beans),chopped onion,garlic.Cook till one whistle then let it cook on a low flame for about half an hour.( If you don't have a pressure cooker,cook in a closed saucepan for at least 40-45 minutes).
3. After half an hour,switch off and let the pressure drop.Then,open and add the tomato puree and the slit green chilies.Cook, stirring occasionally for 20 mins on reduced flame.
4. Add the milk and cook for 8-10 mins.
5. Add the red chilly powder,sugar(optional) and salt. Let it cook on low flame for a further 5-6 minutes, stirring occasionally.
6. Garnish with chopped cilantro/coriander leaves and whipped curd.

Question:Which is your fave high-cal dish that you would love to have in a low-cal version?

Local grocery, some awards and Happy Mother's Day!!

This post is inspired by Rebecca of Chow and Chatter who had written a wonderful post on her local grocery store and by Angie of Angie's Appetite For Life who had mentioned about her favorite brand of almond butter. Reading Angie's post made me realize that I don't have a favorite brand, simply because I've always been making my own almond butter and peanut butter-and no,I don't make it at home!!I make and buy it fresh at my local grocery store!! They have this section where they have all the ingredients ready,and all you do is to start the machine and collect as much as PB/AB that you want!!

Fresh Almond Butter

Fresh Peanut Butter

Not just that,I haven't got any particular brand for honey either as they have their own honey comb!!

Isn't that so cool-no idea how it works though (does anyone have an answer-do share)!!

Moving on Rebecca passed this simply "Awe-Summm" award to me -how cool.I had received a "Friends Award" from Sangeeta very early in my blogging life(I was too wet behind the ears to know that I was supposed to pass it on-so selfish ME kept it with me for sooooo long!!).Better late then never?? Anyway,so on this happy occassion of Mother's Day (my second as a mom),I have the great opportunity to pass not one,but TWO awards. The first is the "Friends Award" that I was supposed to pass on to 8 blogger friends(not sure if I had 8 blogger friend when I got it,now I have so many it's difficult to choose).I wish I could give it to all of you :-(

I pass this on to:

1. Rebecca of "Chow and Chatter" (Reb-I'm so glad I found you and your blog).
2. Smitha Suresh of "Wellness as a Context For Life"(you know why) my friend and ex-colleague!!
3. Kristen of "Eating R.D"
4. Angie of Angie's Appetite For Life -thanks for introducing me to "Double Fibre" Bread)!
5. Gina of "The Candid R.D"
   
6. Natasha of "5 Star Foodie" (I know you've already got this award,but this one is from ME -good "Karma" always comes back)
   
7. Jenn of "Bread plus Butter" (ditto as for Natasha).
8. Pearl of " A Sweet Pearl"-such a talented young girl (ditto as for Natasha and Jenn).

Please pass this award to 8 of YOUR blogger friends :)
Now the next award: The "Awe-Summ" award.I have to first share 7 awesome things about myself (gosh,these awards get tougher):

1. A great mom (today Mother's day-so,that's at the top of my mind),
2. Good friend (always there for those who need a shoulder to cry on),
3. I love being a Dietitian,
4. Love to help people(with my knowledge on nutrition and even generally)
5. I can do anything if I really put my heart and mind into it.
6. I'm very shy if I don't know someone, and have to put in a lot of effort so that people don't think I'm snobbish,
7. I'm a good wife,
8. I've become a better cook in the past one year,ever since I've quit my job to be a full time mom.

Phew-that was tough,now I pass on this award and the tough job of sharing 7 Awe-Summm things about yourself to:

1. Sheetu of My Kitchen-my SIL and also the one who inspired me to start a blog!
2. Yasmeen of Health Nut-for making and sharing such awesome healthy recipes.
3. Sangeeta of Healthfood desividesi -for taking the right step to a healthy life.
4. Christo of Chez What- he he he, "what chez you maverick"? (Oops-just realized that the award says QUEEN of all things-nevertheless)!!
   

Question:What is so unique or different at your local grocery store? OR What makes you shop there week after week?

Chickpea Salad

Yesterday, Gina in her blog 'The Candid R.D', had a great post called "Snack Attack" ,where she lists out the good snacks (and the not so good ones).She had also asked if we had a favorite snack, to which I mentioned that chickpea salad was one of my fave. That,actually reminded me that I had not made it in a very long time-so,thanks to Gina,today's snack just had to be "Chickpea Salad". This can be eaten as a side salad or as a snack by itself. There's one more version which my mom used to make for breakfast(since it didn't have fresh onions),so this post has two recipes (but only one pic)with chickpeas.

Chickpea salad

Chickpea salad: (Serves 2)
Ingredients:

• Cooked chickpeas: 2 cups
• Onions:1/2 medium (finely chopped)
• Green chillies: 1/2 or 1 (slit or finely chopped)
• Cilantro: 2 tablespoons (finely chopped)
• Tomatoes: 1 small (finely diced)
• Lime juice: 1 teaspoon
• Salt: to taste

Method:

1. Toss all the ingredients together and serve with baked tortilla chips(optional).

Chickpea (breakfast version): Serves 2
Ingredients:

• Chickpeas: 2 cups(cooked)
• Green chillies: 1/2 or 1 (slit or chopped))
• Freshly grated coconut: 1-2 teaspoon (optional)
• Coriander leaves: 2 tablespoon(finely chopped)
• Mustard seeds: 1/2 teaspoon
• Urad dal (black matpe bean dehusked and split): 1 teaspoon
• Curry leaves: 2-3 nos.
• Zeera/Cumin seeds: 1/2 teaspoon
• Oil: 1 teaspoon

Method:

1. Heat the oil in a pan,add the mustard,cumin and urad dal. When the mustard starts to sputter,add the curry leaves and then the green chillies.
2. Add the cooked chickpeas,salt and mix well.
3. Serve hot,garnished with coconut gratings(optional) and chopped cilantro.

I'm going to ask you the same question that Gina asked(maybe it'll remind you of your long forgotten snack)
Question: What is your favorite snack item?

Quiz Time!!

Yup-once again,an eye-opening "Health Quiz". It's always good to increase your IQ at least in this field(who cares if you know the capital of Mozambique),besides nobody need know how you fared on the quiz!!

Health: Are You Cholesterol Smart?

By the way,just got to know from Angie that The Hungry Yogini is having a tea basket giveaway.Check it out if you are a tea lover like me!!

P.S:the capital of Mozambique is Maputo!!

Question: Do you like taking a quiz(health or not) ?If yes,what kind of quiz(general knowledge,history, movie quiz,etc)?

Walnuts for Diabetes?

Walnuts have long been known to be an excellent source of omega-3-fatty acids and research has shown that it can lower cholesterol and help in fighting breast cancer.
Now a new research conducted by Linda Tapsell at the University of Wollongong's (Australia) Smart Food Centre shows that including as little as 30gms of walnuts could help keep type-2 Diabetes under control. The research was also published in the European Journal Of Clinical Research.
In a year long study,50 overweight adults with non-insulin treated diabetes were put on a well balanced low fat diet (with low intakes of saturated fats). At the end of the study it was found that the group that had the walnuts on a daily basis had more of the good fats in the diet than the group who just followed a low fat diet. Most of these effects were seen in the first 3 months of the study. The walnut group also showed an improvement in the insulin levels.
Prof. Tapsell stresses on the fact that when eaten as a part of a 'balanced meal',walnuts could help deliver the right type of fat.
Read more:

1. European Journal Of Clinical Research: The Original article.
2. University Of Wollongang: New study reinforces significant role of walnuts in the diet.

Question: Do you have a favorite "Walnut" recipe?

Moong Dosa or Pesarattu(Savoury Mung Crepes) with Green Peas chutney

Moong Dosa (Pesarattu) with Green Peas Chutney

A 'green' breakfast in tune with all the colours of springtime!! This dish is packed with protein and makes a healthy start to your day.
This is an easy version of the pesarattu(as there is no fermenting required).My mom learnt to make this moong dosa from one of our neighbours and as a kid I was not too fond of this 'green' dosa,but of course now it's a totally different story. There are so many things that we hate as kids,but as grown ups we have a totally different take on it.
The peas chutney recipe is from my mother-in-law.I had never heard of(forget tasting) 'peas chutney' until she had made it for breakfast one day. I had to call her up to get this recipe and she was just so thrilled about it.
Moong dosa/Pesarattu (Mung Bean Crepes):
Ingredients:

• Whole Mung: 1 cup (soak in water overnight)
• Green chillies: 1 or 2 nos.
• Ginger:1/2" piece
• Zeera/Cumin seeds: 1 teaspoon
• Salt: to taste

Method:

1. Grind the soaked mung,green chilly, ginger and salt to a fine paste of pancake/dosa consistency(add about a cup of water while grinding)
2. Add the cumin seeds and mix well.
3. Heat a non-stick pan,when it's hot, pour a ladleful of the dosa batter and spread.
4. Cover and cook on medium heat for about 2-3 minutes.
5. Remove the cover, check if the dosa has cooked.Then,flip the dosa and cook for another 2-3 minutes.
6. Remove and serve hot with chutney.

Note:It's usually served with freshly chopped onions sprinkled on top as a garnish(I made this for breakfast and since hubby won't dream of eating raw onions and heading to work,I had to omit it).
Green peas chutney:
Ingredients:

• Fresh/frozen green peas: 1 cup
• Green chillies/Serrano: 1/2 or 1 no.
• Salt: to taste
• Mustard seeds:1/2 teaspoon
• Zeera/Cumin seeds: 1/2 teaspoon
• Sesame seeds:1/2 teaspoon
• Lime juice:1 teaspoon
• Oil:1 teaspoon

Method:

1. Grind the peas(thaw first if frozen), green chillies and salt to a fine paste. Keep aside in a bowl.
2. Heat the oil in a pan,add the mustard,cumin and sesame seeds.When the mustard starts to sputter,remove from flame.
3. Pour this tempering on the chutney and mix,then add the lime juice and mix well.
4. Serve with dosa's or use as a spread with sandwiches or wraps.

Question: Is there anything that YOU hated as a kid,but don't seem to hate it anymore?

Quinoa Upma

Quinoa

I had heard so much about "Quinoa" a high protein 'pseudo cereal' (foods that are cooked and eaten like grains and have a similar nutrient profile). It is rich in complete protein, fibre, the B vitamins and healthy monounsaturated fats. It is believed that substituting quinoa for grains like polished rice and wheat could improve the blood glucose levels in diabetics and the cholesterol levels . Also, since it has a high fibre content it is a good choice for those looking to lose weight.
After researching a bit with the different recipes ,I realized that I could try it out in my regular 'mixed veg upma' recipe. Here's how to make quinoa upma:

Ingredients:

• Quinoa: 1 cup
• Mixed vegetables: 2 cups(green beans, peas,corn,carrots)
• Onion-1/2 medium(finely chopped)
• Green chillies-1 or 2(finely chopped)
• Tomatoes: 1(chopped fine)
• Mustard seeds-1/2 teaspoon
• Urad dal(black matpe bean dehusked and split)-1 teaspoon
• Sambar powder-1 teaspoon(optional)
• Water: 2 cups
• Salt: to taste
• Oil: 1 teaspoon

Method:

1. Wash the quinoa 2-3 times,drain and keep aside.
2. Heat oil in a non-stick pan,add the mustard seeds and the urad dal. When the mustard seeds start to sputter,add the sliced onions, salt and saute till the onions turn translucent.
3. Add the mixed vegetables,green chillies and stir for 5-6 minutes. Then,add the tomatoes and sambar powder(optional) and stir till the tomatoes are completely cooked.
4. Add the quinoa and mix well.Stir for about a minute or two,then add two cups of water,cover and cook on medium heat for about 15-20 mins.
5. Serve hot (as such or with some chutney)

How to make Spicy Quinoa Upma