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

Trying to get rid of belly fat? Try whole grains.

I had just finished reading the post on whole grains on Sybil's blog "Nutrition Nibbles" and was browsing for some studies to prove that whole foods were indeed good.That's when I found this study that was conducted about a year ago by Heather I Katcher at the Pennsylvania State University and published in the American Journal Of Clinical Nutrition.
The study was conducted on 50 obese adults with metabolic syndrome (metabolic syndrome is a collection of risk factors that increase the risk for diabetes and heart disease). They were divided into two groups and put on a reduced calorie diet for 12 weeks.One group was given only whole foods while the other group had absolutely no whole foods. At the end of the study,both groups lost weight and also showed a decrease in body fat,but the whole foods group lost more belly fat. Not just that,the whole foods group even had a decline in C-reactive protein (a marker for inflammation in the body and high levels of CRP are associated with increased risk of heart disease).
The bottom line: if you want a flat stomach ('wash board abs' as it's more popularly known as), just exercising may not be enough. Include more whole grains and REDUCE the consumption of refined foods.
Read more:

1. Nutrition Nibbles: What's A Whole Grain?
2. WebMD: Whole Grains Fight Belly Fat
3. American Journal Of Clinical Nutrition: The Effects Of Whole Grains
4. Mayo Clinic: Whole Grains-Hearty Options for a Healthy Diet.
   

Pongal

Khara Pongal

Pongal is both a festival as well as a dish. In Tamil Nadu (a state in South India)it is the "harvest festival" and the dish is made on this day(I suspect, that is why they both share the same name)! There are actually two versions to this dish-the sweet one(sakkarai pongal) and the spicy one(khara pongal).
As a kid I would insist that my mom made only the sweet pongal(blame my sweet tooth for it) and subsequently, I almost forgot what the spicy version tasted like.It was much later when I started my career as a Dietitian,that I was re-introduced to the khara pongal, as it was on the breakfast menu for the patients.Again, having rice for breakfast was new to me and I tried my best to avoid it for a while.Then my seniors decided that they had to make me try it, and one fine morning(I still remember that it was a cold, rainy, Friday morning) I was ordered to taste it.So,there was me,squirming in my seat when the cook brought me a tasting cup of steaming hot pongal and another cup of raitha. Duty called(it was a rule that the dietitians had to taste the food before it could be sent to the patients) and so I took the spoon and dipped it into the cup and took a little(I was after all JUST tasting) and tasted it-and my,my, it was the tastiest pongal I had eaten. I ended up finishing the whole cup(even though I had eaten a substantial breakfast at home) and have ever since become a pongal fan!! After that I would bug mom to make the khara pongal at regular intervals.
The recipe is quite easy and if you want to up the nutritional value,you could add your favourite veggies to this rice+lentil dish.The cook at the hospital even shared a secret(that even my mom didn't know)-just before serving the dish,mix a cup of hot milk for a nice flavour(and for some added calcium indeed)!!
Ingredients: (Serves 3)

• Rice:1/2 cup
• Split mung dal: 1/2 cup
• Onion:1 cup (chopped lengthwise)
• Green chillies:1 or two(slit lengthwise)
• Ginger:1" piece(chopped fine)
• Turmeric:1/2 teaspoon
• Milk:1 cup(optional)
• Mustard seeds:1/2teaspoon
• Zeera/Cumin seeds:1 teaspoon
• Urad dal(dehusked and split black matpe bean)-1/2 teaspoon
• Chana dal/Bengal gram dal: 1 teaspoon
• Peppercorns: 5-6
• Curry leaves:3-4
• Oil: 1 teaspoon
• Salt: to taste

Method:

1. Wash the rice and mung dal separately and let it soak in water for 10-15 mins.
2. In the meanwhile,heat the oil in a pressure cooker, then add the mustard,cumin seeds,urad dal, chana dal, and peppercorns.
3. When the mustard starts to sputter,add the curry leaves, the chopped ginger and the turmeric.
4. Stir the ginger till it turns slightly brown,then add the chopped onions and the green chillies. Fry till the onions are translucent.
5. Drain the water from the mung and rice,add the mung dal and saute for 2-3 mins on medium heat. Then add the rice and again stir for a minute.
6. Add a little more than 3 cups of water and salt, mix and close the lid of the pressure cooker and let it cook for about 3 whistles. (If you have a rice cooker,then transfer the contents to a rice cooker and cook till the rice and dal are well cooked).
7. Once it is done,mix well (the dal should be completely mashed).
8. Just before serving mix the hot milk(optional, and check for salt) and serve piping hot with either raitha or chutney(we ate it with the tomatilla chutney ).

International Confederation Of Dietetic Associations(ICDA)

The ICDA is an International Organization of Dietetic associations around the world and was formed way back in 1952.It's members represent about 150,000 dietetic professionals from 40 National Dietetic associations around the world.
It's mission :to achieve

1. An integrated communications system,
2. An enhanced image for the profession,
3. Increased awareness of standards of education,training and practice in dietetics.

Membership:
If you are a Dietitian and are a member of your National Dietetic Association,then you can be a member of the ICDA.Do check if your National Association is a member of the ICDA first.
Benefits:

• Dietitians Networking Service
• Dietitians Around the World Newsletter

For more info check out the ICDA webite:
http://www.internationaldietetics.org/

Fructose Worse Than Glucose?

The body metabolizes different sugars in different ways. Peter Havel and his colleagues conducted a study over a period of 10 weeks at the University Of California.There were around 32 obese men and women who drank either fructose or glucose sweetened beverages during the period.
Both groups gained weight,but it was interesting to note that the group that took the fructose beverages gained fat on their belly,whereas the glucose group gained fat under the skin.
It is a well known fact that abdominal fat is linked to higher risk for heart attacks and strokes. In addition to this,the fructose group also had higher cholesterol and became less sensitive to the insulin released in the body.
This does not mean that you can gorge on table sugar(you still have to keep a watch on the AMOUNT you consume),it only means that fructose sweeteners are worse than glucose sweetners!
The bottom line: limit sugar consumption on the whole,and avoid foods containing High Fructose Corn Syrups (HFCS)as far as possible.
Read more:

1. Times Of India: Fructose Worse Than Glucose for Human Health
2. The Journal Of Clinical Investigation: Fructose VS Glucose
   

Swine Flu Alert

After Mad Cow disease and the dreaded 'Bird Flu', now we have 'Swine Flu'! The WHO has stated that cases have been reported from Mexico,US(San Antonio,Texas and San Diego) and Europe,has called the situation as 'serious' but not yet declared it to be a 'pandemic'.
Read more:

1. WebMD: Swine Flu FAQ's
2. Centers For Disease Control and Prevention(CDC): Swine Influenza
3. CNN Health: Swine Flu Concerns Around The Globe
4. WebMD:What Parent's Need To Know
   

Sweet Mango Dosa

Mango Dosa

It's mango season,and I just had to try something different.I tweaked this traditional Manglorean(a small seaside town in South India that my side of the family is originally from)Sweet Dosa recipe and added mangoes instead of cucumbers.As a kid,I grew up watching my mom and gran starting the next day's breakfast preparations a day in advance.We always woke up smelling the wonderful aromas wafting from the kitchen. This recipe too is no exception,I had to soak the rice once we were done with breakfast,grind it in the evening and let it ferment overnight,and voila the batter for the next day's breakfast was ready.
Traditionally it's made with either Southekai(Kannada for cucumber) or with watermelon. Otherwise it has all the original ingredients like:Beaten/Flattened Rice: 'Poha' is rice that is dehusked and then flattened into light flakes. Traditionally flattened with iron rods,it used to contain more iron than regular rice.
Jaggery: or 'gur',is a traditional non-refined sugar(made from either cane sugar or from date palm) which is rich in non-heme iron and other mineral salts.
Fenugreek seeds: 'Methi' seeds as it's commonly known in India, is a known galactagogue and recent studies have shown that it has cholesterol and serum glucose lowering properties as well.
Ingredients:

• Rice: 1 cup
• Flattened rice/Poha: 1/2 cup
• Jaggery(scraped): 3/4th cup (or sugar-1/2 cup)
• Yogurt(preferably homemade)-1/2 cup
• Fenugreek/Methi seeds-1/2 teaspoon
• Ripe Mango:1 big or 2 small
• Salt:1/2 teaspoon

Method:

1. Wash the rice and the fenugreek seeds,then soak it in water for at least 6-7 hours.
2. Wash and drain the flattened rice and let it stand for about 10-15 mins.
3. Grind all ingredients(except the mango) till you get a fine batter.Let it ferment for at least 8-9 hours or overnight(works well in warm weather). The batter will double in volume.
4. Make a puree of the mango pulp(when sugar is added to this pulp,it's called 'aamras').If using cucumber instead of mangoes,then grate half (a big) cucumber and mix with the batter.
5. Mix this puree with the batter and pour a ladle of the batter onto a hot non-stick pan and spread.
6. Cover with a lid and cook on medium flame for two or three minutes. Then cook uncovered till the dosa is done.
7. Serve hot(you can serve it with cut mangoes or even with some 'aamras').

Note:

1. If the weather is not warm enough(as was the case when I made it),the batter will not ferment and the dosa will not get tiny little holes on it( the dosa will be flat as seen in the snap).
2. The jaggery tends to add a brownish colour to the dosa(if you add sugar,the dosa will turn out a lovely yellow colour) but the dosas are more nutritious when made with jaggery.
3. Traditionally the dosa is eaten hot with a little ghee spread on top. Since the dosas are sweet, you can eat it as it is.
4. I used the Scarlet Sweet mango for this recipe,you could use any of the sweet mangoes available.

Earth Day

Happy Earth Day! Let's all do our bit to preserve the natural resources for the future generations to enjoy,and I mean not just today but throughout our lives. This day has been ear marked to remind us to do our bit,but don't stop after the day is over. The mantra is "Reuse,Reduce and Recycle" all round the year!!
Read more:

1. CNNhealth.com: 8 Ways to Protect Your Health-and the Planet
2. WebMD: 10 Easy Ways To Eat "Green" Earth Day and Everyday!
   

"Sweet" Dreams!

Sweet Dreams-that's the name of this awesome video I found on Sybil Hebert(a Dietitian from Cananda's)blog called "Nutrition Nibbles".
It's really cute-do check it out,it also subtly sells the idea that fruits and veggies are the "real" food,while sweets and candies are just "fake" foods!!
There are two versions:

1. The 10 minute version- on Sybils' blog,
2. The full film-on Pangea Day
   

Cholesterol Quiz!

It's quiz time again.!!It's been sometime since we had a quiz and I found two related to cholesterol on WebMD.

1. High Risk Cholesterol-Myths Vs Facts
2. Do you know how to lower your cholesterol?

These are short quizzes(7 and 5 questions respectively),but quite an eye-opener.