You are what you eat

By Luke Coutinho

New Delhi, April 1 (SocialNews.XYZ) Luke Coutinho, Co-founder of You Care Lifestyle shares some healthy recipes for Gudi Padwa.

Puran Poli

Puran Poli is a flat roti stuffed with sweet lentil filling made from split Bengal gram/chana dal and organic jaggery. In Marathi, this sweet filling is called puran and the roti is called poli.

Ingredients:

For Puran:

1 cup organic jaggery (250ml) - 1 cup chana dal (skinned split Bengal gram soaked for 12 14 hours with water being changed every 6-7 hours) -3 cups water to pressure cook the chana Dal -2 tsp ghee (A2 organic ghee)
1 tsp cardamom powder
1 tsp fennel powder - 1/4 tsp nutmeg powder

For the Poli(roti):

1.5 cups organic khapali wheat 4 tbsp ghee (A2 organic ghee)
1/2 tsp pink salt
1/4 tsp organic turmeric
Water as required to knead the dough.

Method to make the Puran:

Rinse the soaked chana dal, in a pressure cooker

Preparing the poli(roti):

• Take a medium-sized ball from the dough prepared to roll it to 3 inches in circumference on the rolling board.
• Place the Puran mixture in the center.
• Bring the edges together and join all the edges. 4. Sprinkle some flour and start rolling the dough till a medium-size poli is made.
• On a heated griddle, spread some ghee and place the poli.
• When the inner side gets brown flip it over and apply ghee.
• If everything is done well the Puran poli will puff and brown spots will appear.
• Serve hot with a topping off ghee on top.

  Notes: Soaking of chana dal for 12- 14 hours releases the phytic acid and they become more easily digestible.

• Soaking helps in faster cooking of the chana daltoo and hence making it softer and easily digestible.

• Cardamom resolves digestive issues.
• Nutmeg boosts immunity and fennel powder hasanti-inflammatory properties.
• Organic jaggery is loaded with antioxidants andminerals.
• Puran Poli is loaded with iron, calcium and is acereal pulse combination which makes it acomplete protein.

• Khapali wheat is rich in complex carbs, fiber, trace minerals, and amino acids.

  Alu Vadi

  Pelting Mumbai rains call for the most comforting tea-time snack -Alu Vadi is a perfect tea- time match.

  Equipment

  Steamer
  Sharp knife

  Ingredients:

  6 large fresh colocasia leaves arvi/arbi/taro leaves
  200 g chickpea flour besan
  50 g rice flour
  50 g sattu flour
  2 tsp ground cinna
  1 tsp immunity powder
  2 tsp ground Ceylon/Srilankan cinnamon
  1/4 tsp Ajwain
  1 tsp ground fennel seeds
  1 tsp chili powder
  1/2 tsp ground cumin seeds
  1 1/2 tsp salt
  1 inch ginger peeled and grated
  2 green chillies optional
  5 tbsp fresh tamarind pulp
  100 g jaggery powder
  500 ml water
  For the tempering

  For the tadka:

  1 tbsp cold pressed coconut oil or unrefined mustard oil
  1 tbsp mustard seeds
  1 tsp asafoetida
  2 tbsp sesame seeds
  10-12 curry leaves
  2 tbsp fresh coriander leaves to garnish.

  Instructions:

  To prepare the colocasia leaves:

• Begin by wiping the colocasia leaves.

• Clean with a damp kitchen towel.
• Clean both sides thoroughly.
• Use a sharp knife to laterally trim the thick spine that runs down the leaf.
• Simply run the knife across the stalk to flatten it so it feels flat to the touch.
• Continue this process for all of the veins that branch out from the centre.

• Repeat the trimming for all the leaves.

  To make the batter:

• In a large bowl, combine the chickpea flour, rice flour,sattu flour, ground cinnamon, immunity powder, ajwain,ground fennel seeds, ground cumin seeds, chilli powder, and salt.

• Whisk to combine.
• Add the grated ginger, green chilli paste, tamarind and jaggery powder.
• Slowly add the water, whisking all the time to ensure a smooth paste is formed without lumps.
• Continue whisking for 5 minutes until the paste is smooth.

• Set aside for 15 minutes.

  To assemble the Alu Vadi-

• Organise the colocasia leaves by size.

• The assembly process will begin with the largest leaves to the smallest leaf.
• Take the largest colocasia leaf and lay it (dull side up) out on a clean, flat surface.
• Top with a large spoonful of batter.
• Use a rubber spatula, or your hands to spread the batter over the leaf.
• Take the second largest leaf and place it dull side-up in the opposite direction to the first leaf.
• It should look like a butterfly, the four corners resembling wings.
• Repeat the spreading process so that the second leaf is covered and place the next leaf in the opposite direction once again.
• Once all the five leaves are stacked, cover it finally with more batter.
• Fold one side of the leaves down to the center.
• Repeat for the other side so the leaves meet in the middle.
• It should form a rectangle.
• Cover with more batter.
• Starting from the short side, begin to form a tight roll.
• Ensure the roll is as tight as it can be without the batter squeezing out or the leaves breaking.

• Rub any remaining batter on the outside of the log to stick down any loose ends.

  To steam the Alu Vadi:

• Heat up water and place the pot in a cooker.

• Grease a dish with a few drops of oil and place it in the pot.
• Place the rolls on the dish with the sealed side facing down.
• Close the lid and steam on medium heat for 15 minutes.

• Let it cool down and cut the roll into 1/2 in wide pieces.

  To finish the Alu Vadi:

• Slice the cooled Alu Vadi into 1/2cm pieces using a sharp knife.

• If you prefer a lighter snack, you can eat them steamed too.

  For the tampering:

• Heat the oil in a pan.

• Add the mustard seeds once they crackle, add asafoetida, sesame seeds and curry leaves.
• Arrange the Alu vadi slices in the pan and cook on both sides until golden brown and crispy all over.
• Remove from the pan and garnish with fresh coriander leaves.

• Serve warm or at room temperature with masala chai.

  Important Note:

• Do not consume taro leaves as a raw vegetable or in their raw state.

• They should be soaked first in clean water and then cooked for at least 30 minutes.

  (Recipes by Luke Coutinho, Co-founder of You Care Lifestyle)

  (IANSlife can be contacted at ianslife@ians.in)

Source: IANS