Nourish your body

The New Year has ushered in resolutions to stay fit as a fiddle. Here are a few healthy and lip-smacking delicacies which help you stick to your regimen

Jowar Idly

Ingredients for the preparation of Jowar idly

Ingredients

• Jowar idly rawa 300g
• Black gram dal 100g
• Salt 5g
• Baking soda 2g

Procedure:

• Jowar idly rawa and black gram dal are soaked separately for 5hr
• The mixture is combined and grind to proper consistency and left for fermentation at room temp for 7-8 hr
• Add baking soda and salt and mix properly
• Prepare idly with idli steamer, cool it and serve it with sambar/chutney

Jowar Flakes Laddu

Ingredients for the preparation of Jowar flakes laddu
Ingredients

• Jowar flakes - 50g
• Sugar - 50g
• Coconut powder -10g
• Milk - 20ml
• Cardamom -2 g
• Dry fruits -10g

Procedure

• Prepare Jowar flakes powder by grinding it in mixer grinder
• Add coconut, sugar powder, dry fruits and Cardamom to flakes powder
• Add little quantity of hot milk to bind the laddu
• Prepare laddu with hand and serve

Quinoa Pudding

Ingredients

• 3/4 cup uncooked quinoa
• 1/2 vanilla extract
• 1 1/2 cups water
• 1/8 teaspoon salt
• 1 (3-inch) cinnamon stick
• 1 star anise
• 4 cups 2% reduced-fat milk
• 1/2 cup packed dark brown sugar
• 1/4 cup finely shredded reduced-fat unsweetened dehydrated coconut
• 1/4 cup raisins
• 1 large egg, lightly beaten
• Grated orange rind (optional)

Preparation

• Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice. Drain well, and place in a large saucepan.
• Add vanilla extract to quinoa. Add 1 1/2 cups water, salt, cinnamon, and star anise. Bring to boil over high heat. Cover, reduce heat to medium-low, and simmer 15 minutes or until liquid is absorbed.
• Stir in milk and sugar; bring to a boil over high heat. Reduce heat to medium-low, and simmer, uncovered, 22 minutes, stirring occasionally. Stir in coconut and raisins; simmer, uncovered, an additional 20 minutes or until mixture is thick and creamy, stirring frequently.
• Remove from heat; discard cinnamon, and star anise. Gradually add 1 cup hot pudding to egg, stirring constantly with a whisk. Return mixture to pan, stirring until well blended.
• Garnish each serving with orange rind, if desired.

Quinoa Vegetable Soup

This healthy homemade vegetable soup recipe is full of veggies, kale and quinoa. It’s easy to make and good for you, too! This soup makes great leftovers. It’s gluten free and vegan, as long as you don’t top it with optional Parmesan cheese. Recipe yields 4 to 6 servings of soup.

Ingredients

• 3 tablespoons extra virgin olive oil
• 1 medium yellow or white onion, chopped
• 3 carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 to 2 cups chopped seasonal vegetables, like zucchini, bell pepper, sweet potatoes
• 6 garlic cloves, pressed or minced
• ½ teaspoon dried thyme
• 1 can (28 ounce) diced tomatoes, drained
• Scant 1 cup quinoa, rinsed well in a fine mesh colander (use less for a lighter, more broth-y soup)
• 4 cups (32 ounces) vegetable broth
• 2 cups water
• 1 teaspoon salt, more to taste
• 2 bay leaves
• Pinch red pepper flakes
• Freshly ground black pepper
• 1 cup or more chopped fresh kale
• 1 teaspoon lemon juice
• Optional garnish: freshly grated Parmesan cheese

Instructions

• Warm the olive oil in a large Dutch oven or pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, seasonal vegetables and a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes.
• Add the garlic and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often.
• Pour in the quinoa, broth and the water. Add 1 teaspoon salt, 2 bay leaves and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.
• Remove the pot from heat, and then remove the bay leaves. Stir in 1 teaspoon lemon juice. Taste and season with more salt and pepper until the flavors really sing. (You might need up to ½ teaspoon more salt, depending on your vegetable broth and your personal preferences.) Divide into bowls and top with grated Parmesan if you’d like.

By: M Amritha William