We make what is called 'Kanji' of Barley. This is used to cleanse the Large Intestine and also provide food for the good bacteria there. We use barley that still has its husks on. Consuming this Kanji between meals keeps one from getting hungry soon. Thus it aids in weight loss. The fiber keeps you feeling full. The beta Glucans in it is extremely beneficial in reducing cholestrol. People with high BP and diabetes are often advised to drink this "Kanji.' This is nutritious and very easy to make. Consume it the same day it is made to reap full health benefits. When stored for longer periods, it gradually loses its nutritional content.
Ingredients:
Hulled Barley, 1/4 Cup
Water, 10 Cups
Salt, a pinch
Fennel and Cumin Seeds, 1 tsp each, toasted and powdered (Optional)
Freshly pounded Ginger, 1 inch (optional)
Method:
In a Pressure pan, add barley and 10 cups of water.
Let it cook for 2 whistles.
Turn off the stove and let the cooker cool down.
Sieve the contents and discard the bulled barley.
Garnish with salt, powders, and Ginger.
Drink Warm or cold.
Ayurveda recommends that it should be consumed at room temparature.
This recipe has been passed down from generations, hence I can't provide proof or citation details.
Wednesday, November 3, 2010
Radha's Fit Roasted Veggie Sandwich:
Vegetables are full of vitamins, flavonoids, fiber, and vitamins. The nutrition in these vegetables work synergesically to give the body full benefits. Vegetables roasted in healthy oils and herbs are full of flavour. Colorful veggies are a delight to the senses and aesthetic looking to the eyes. Make this fresh and serve hot. Can be eaten with a pickle and a Berry Smoothie. I also enjoy drinking iced tea with this sandwich.
Ingredients:
Multi Grain Bread or Buns (Store bought)
Grapeseed Oil, 1 tsp
Olive Oil, 2 tsp
Italian Seasoning mix or Chaat Masala, as required
Salt (Optional)
Sugar, a pinch
Assorted fresh Vegetables
(Potato, Beans, Zucchini, Carrots, Broccoli, and so on)
Fresh Romaine Lettuce Leaf, 2 large
Method:
In a thick bottomed pan, add 2 tsp Olive Oil.
Once hot, add veggies and mix well.
Add a few drops of water now and then to ensure faster cooking.
Add salt, and Seasoning.
Mix well.
Set aside to cool a little.
Take the bun / bread slices and toast them on the pan until browned.
Add a little Grapeseed oil for crispiness.
Sprinkle a little Chaat Masala or Spice mix.
Place a Romaine leaf lettuce on one of the breads, top it with veggies.
Cover the veggies with another Lettuce leaf and seal with the remaining bun / bread.
Serve immediately.
A little paprika can be added to make the Sandwitch a little more spicier.
The veggies can also be cooked in the oven for 20 minutes at 400*
Ingredients:
Multi Grain Bread or Buns (Store bought)
Grapeseed Oil, 1 tsp
Olive Oil, 2 tsp
Italian Seasoning mix or Chaat Masala, as required
Salt (Optional)
Sugar, a pinch
Assorted fresh Vegetables
(Potato, Beans, Zucchini, Carrots, Broccoli, and so on)
Fresh Romaine Lettuce Leaf, 2 large
Method:
In a thick bottomed pan, add 2 tsp Olive Oil.
Once hot, add veggies and mix well.
Add a few drops of water now and then to ensure faster cooking.
Add salt, and Seasoning.
Mix well.
Set aside to cool a little.
Take the bun / bread slices and toast them on the pan until browned.
Add a little Grapeseed oil for crispiness.
Sprinkle a little Chaat Masala or Spice mix.
Place a Romaine leaf lettuce on one of the breads, top it with veggies.
Cover the veggies with another Lettuce leaf and seal with the remaining bun / bread.
Serve immediately.
A little paprika can be added to make the Sandwitch a little more spicier.
The veggies can also be cooked in the oven for 20 minutes at 400*
Tuesday, November 2, 2010
Radha's Fit Spiced Buttermilk:
Ayurveda, the art of Indian Medicine is something I believe in very much. Ayurveda recommends people to consume butter milk, particularly during summer months, especially after the mid day meal. I usually drink three to four cups during summer months after every meal. It helps in the digestion process and the probiotics are good to cleanse the intestines. On a regular basis, I wash down my early dinner with a tall glass of chilled buttermilk. It completes my meal and leaves me with enough energy to wind up the day for the family and prepare for bed time. I drink this any time I eat multi Grain Rotis so it can work with that fiber and effectively cleanse and rehydrate my guts. This refreshing drink is energizing and helps restore skin's moisture balance. We also use this as an electrolyte. Several of my childhood friends used to swear that drinking buttermilk made them taller than they would have been. I'm not sure about that claim, seems ridiculous, but throughly enjoy drinking up this lovely drink. Back home, we used fresh buffalo milk for making delicious butter milk. But here in USA, I don't have that choice. We use organic Cow Milk to prepare thick yogurt. As soon as the yogurt is ready, we immediately remove a portion and make buttermilk and let it sit in the fridge. We drink it often as required.
Ingredients:
Butter Milk, 4 Cups
Alternately, 2 cups Yogurt with 2 Cups chilled water
Rock Salt or Himalayan Salt
Pound together: Ginger + Green Chili + toasted Cumin + Cilantro (according to your taste)
Method:
Add this pounded mixture to buttermilk and mix very well.
It should be chilled to work effectively.
Serve immediately or store in frdge and use as needed.
Try to finish the buttermilk on the same day.
Ingredients:
Butter Milk, 4 Cups
Alternately, 2 cups Yogurt with 2 Cups chilled water
Rock Salt or Himalayan Salt
Pound together: Ginger + Green Chili + toasted Cumin + Cilantro (according to your taste)
Method:
Add this pounded mixture to buttermilk and mix very well.
It should be chilled to work effectively.
Serve immediately or store in frdge and use as needed.
Try to finish the buttermilk on the same day.
Radha's Fit Mutli Grain Roti:
These whole some (tortillas, rotis) are a great way for me to manage my weight and ensure that I have consumed enough fiber for the day. I like to make these fresh and I love the piping hot rotis. I make a bean burrito, or simply stuff mesclun / boiled veggies. I make sure I eat atleast 3 rotis a day, preferably during lunch time. It fills me up and I don't feel drowsy at all. The taste is remarkable and I have a great feeling of positive energy flowing through my body.
Ingredients:
1 Cup Multi Grain Roti Powder
1/2 Cup Cold Water
Salt (Optional)
Oil, 1 tsp (optional)
Method
Sieve the flour to make sure it's well mixed and there are no lumps.
Add very cold Water (a tsp at a time as required), Salt, and Oil.
Once you have a firm dough, knead it for five more minutes.
It's a great idea to wrap the dough in plastic and let sit for 10 minutes.
Alternately, oil the dough ball, and put a moist towel on top and let sit for 10 minutes.
Dust a clean surface with dry flour.
Knead the rested flour once more and divide into four balls.
Knead each ball and dust with dry flour to prevent sticking.
Roll out the ball with a rolling pin to make thick or thin discs as you like.
On a heated pan, toss the roti and quickly flip to the other side.
With a flat spoon, press the roti until it puffs up. Press at the corners.
Flip on the other side.
If you have gas flame, you can put the half done roti on direct flame till it puffs up.
Remove to a clean plate.
Dab with Walnut oil or ghee.
Serve hot with curry or stuffing to make you favorite tortilla / rolls.
Ingredients:
1 Cup Multi Grain Roti Powder
1/2 Cup Cold Water
Salt (Optional)
Oil, 1 tsp (optional)
Method
Sieve the flour to make sure it's well mixed and there are no lumps.
Add very cold Water (a tsp at a time as required), Salt, and Oil.
Once you have a firm dough, knead it for five more minutes.
It's a great idea to wrap the dough in plastic and let sit for 10 minutes.
Alternately, oil the dough ball, and put a moist towel on top and let sit for 10 minutes.
Dust a clean surface with dry flour.
Knead the rested flour once more and divide into four balls.
Knead each ball and dust with dry flour to prevent sticking.
Roll out the ball with a rolling pin to make thick or thin discs as you like.
On a heated pan, toss the roti and quickly flip to the other side.
With a flat spoon, press the roti until it puffs up. Press at the corners.
Flip on the other side.
If you have gas flame, you can put the half done roti on direct flame till it puffs up.
Remove to a clean plate.
Dab with Walnut oil or ghee.
Serve hot with curry or stuffing to make you favorite tortilla / rolls.
Radha's Fit: Multi Grain Roti Flour
Multi Grain roti flour is one blessing for me as it's easy to consume a variety of Organic Multi Grain Flours at one time. In India, my friend is lucky enough to pick the legumes she likes, hand cleans them, and runs it by the mill for freshly made flours. I can only imagine the fresh taste, must be phenomenal. I am lucky enough to be able to buy ready made flours in my Grocers refrigerator section. I make a small batch at one time and store it the fridge in an airtight container. I make fresh rotis in a matter of minutes and serve it hot. Sometimes I like to add a dab of ghee or butter to enhance the taste. Sesame Oil or Walnut oil is a better option for ghee.
Ingredients:
2 Tbsp Quinoa Flour
5 Tbsp Whole Wheat Flour
2 Tbsp Amaranth Seed Powder
2 Tbsp Buckwheat Flour
3 Tbsp Ragi Powder
2 Tbsp Oats Powder
Method:
Mix all the flours and make sure they are completely mixed.
Sieve this once to remove any large particles.
Store the sieved flour in an air tight container in the refridgerator.
Ingredients:
2 Tbsp Quinoa Flour
5 Tbsp Whole Wheat Flour
2 Tbsp Amaranth Seed Powder
2 Tbsp Buckwheat Flour
3 Tbsp Ragi Powder
2 Tbsp Oats Powder
Method:
Mix all the flours and make sure they are completely mixed.
Sieve this once to remove any large particles.
Store the sieved flour in an air tight container in the refridgerator.
Radha's Fit Bean Burrito:
I love this Beany Burrito. Please check out my Multi Grain Roti recipe before proceeding with this recipe. You can also substitute Organic Store Bought Tortillas. I serve this with a small cup of fuit and a tall glass of spiced Buttermilk. Check out my recipe for Spiced Buttermilk.
Ingredients:
Make as many Burritos as you want. I am giving the recipe for two burritos.
2 Mutli Grain Rotis
A few torn assorted salad leaves
1/4 Cup Black Beans (Can or Soaked)
1/4 Cup Black Eyed Peas (Frozen, defrosted)
2 Tbsp Sweet Corn (Frozen, defrosted)
3 Tbsp Salsa (Any brand, I use Mild)
Salt and Pepper, as required
Method:
In a large bowl mix the beans, Black Eyed Peas, Sweet Corn, Salsa, Salt and Pepper.
Microwave the bowl for two minutes.
On the Roti, spread required amount of leaves you desire.
Spoon in desired amount of Bean-Salsa mixture.
Wrap and serve immediately.
Ingredients:
Make as many Burritos as you want. I am giving the recipe for two burritos.
2 Mutli Grain Rotis
A few torn assorted salad leaves
1/4 Cup Black Beans (Can or Soaked)
1/4 Cup Black Eyed Peas (Frozen, defrosted)
2 Tbsp Sweet Corn (Frozen, defrosted)
3 Tbsp Salsa (Any brand, I use Mild)
Salt and Pepper, as required
Method:
In a large bowl mix the beans, Black Eyed Peas, Sweet Corn, Salsa, Salt and Pepper.
Microwave the bowl for two minutes.
On the Roti, spread required amount of leaves you desire.
Spoon in desired amount of Bean-Salsa mixture.
Wrap and serve immediately.
Radha's Fit Soup : Spinach Barley Soup
I love to drink this soup for lunch with a slice of whole grain bread and a small Organic Romain Lettuce Salad.
Spinach Barley Soup:
Fresh Baby spinach leaves or one small bag of frozen bag (as much as you like)
1 small White Onion, sliced fine
2 cloves Garlic crushed
1 large Tomato chopped into large pieces
Vegetable Broth (Organic) 3 Cups
Water, 3 Cups
Pearl Barley, 1/2 Cup
1 tsp Cumin
1 Green Chile
Salt and Pepper, as required
1 tsp Grapeseed Oil
1 tsp Sesame Oil
Method:
Barley cooks really faster if you soak it for a while or even better, if you have a pressure pan like mine.
In the pressure pan or heavy bottomed pan with a heavy lid, heat both oils. Add Cumin and toast.
Add onions and saute until transparent.
Add Tomato and saute for two minutes.
Add Green chile and salt.
Add spinach and saute until it wilts lightly.
Add Soaked Barley with the water it soaked in, the Broth, and Water.
Put the lid on, and if it's a pressure pan, keep it for one whistle.
If using pan, boil until tender.
I love using a pressure pan as I know for sure that my soup has not evaporated and thickened out.
If I'm using a thick pan with lid, I make sure that the barley is soaked and cooked before starting out the recipe. That way I can be sure that my soup will not evaporate.
I love to add some cinnamon to this as it's good for blood circulation and also tastes great.
Serve hot with a slice of whole grain bread, Salt, and Pepper.
Bread:
I usually use Ezekiel Sprouted bread.
Romaine Salad:
I usually break the Romaine hearts, add some fruit like water melon, and about 2 Tbsp of mixed raw nuts.
I drizzle a tsp of Walnut oil.
I make sure to use all organic ingredients
Spinach Barley Soup:
Fresh Baby spinach leaves or one small bag of frozen bag (as much as you like)
1 small White Onion, sliced fine
2 cloves Garlic crushed
1 large Tomato chopped into large pieces
Vegetable Broth (Organic) 3 Cups
Water, 3 Cups
Pearl Barley, 1/2 Cup
1 tsp Cumin
1 Green Chile
Salt and Pepper, as required
1 tsp Grapeseed Oil
1 tsp Sesame Oil
Method:
Barley cooks really faster if you soak it for a while or even better, if you have a pressure pan like mine.
In the pressure pan or heavy bottomed pan with a heavy lid, heat both oils. Add Cumin and toast.
Add onions and saute until transparent.
Add Tomato and saute for two minutes.
Add Green chile and salt.
Add spinach and saute until it wilts lightly.
Add Soaked Barley with the water it soaked in, the Broth, and Water.
Put the lid on, and if it's a pressure pan, keep it for one whistle.
If using pan, boil until tender.
I love using a pressure pan as I know for sure that my soup has not evaporated and thickened out.
If I'm using a thick pan with lid, I make sure that the barley is soaked and cooked before starting out the recipe. That way I can be sure that my soup will not evaporate.
I love to add some cinnamon to this as it's good for blood circulation and also tastes great.
Serve hot with a slice of whole grain bread, Salt, and Pepper.
Bread:
I usually use Ezekiel Sprouted bread.
Romaine Salad:
I usually break the Romaine hearts, add some fruit like water melon, and about 2 Tbsp of mixed raw nuts.
I drizzle a tsp of Walnut oil.
I make sure to use all organic ingredients
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