Ragi dosa / Finger millet dosa is a whole grain crepe and is a healthy variation to the regular dosa. Ragi, also called as kezhvaragu in tamil belongs to the millet family and has earthy flavour. In ancient times, this reddish black wholegrain like its other millet counterparts were an integral part of India diet. Because of its unappealing texture and appearance, earthy & bland taste, it has become less popular in Indian cuisine. This long forgotten wholegrain is gluten free and is currently gaining popularity owing to the array of nutritional benefits. This instant ragi dosa is made easily by mixing the ragi flour, rice flour and rava/sooji along with yoghurt and green chillies. Ragi dosa is usually served with chutney or sambar.
Appam is a South Indian basket shaped pancake like dish. It is a very popular breakfast dish in Kerala and is specially prepared in a kadai called appachatti /appam pan. It is a thin, lacy paper like hopper that is soft and fluffy in the centre and thin and crisp on the edges. It is prepared from grinding and fermenting rice, urad dhal and coconut. It is light on stomach and is very easily digestible. Appams are usually served with vegetable stew or kadalai curry or vegetable kurma or sweetened coconut milk.
Idli is a common breakfast item in South India and is prepared from a major proportion of rice and urad dhal. Unlike the regular idlis, green moong dhal idlis have no rice and is a healthy alternative to the regular ones. It is prepared by soaking , grinding and fermenting the green moong beans and urad dhal. Green moong dhal is one of the healthiest source of plant protein. They are low in fat and carbohydrates and high in fibre. Apart from its nutrition, the process of fermentation before making the idlis helps in easy digestion. It can be served with chutney and sambar.
Methi Masala paratha is a delicious and healthy whole wheat Indian flatbread. It is an excellent healthy alternative to the usual plain parathas or rotis. Methi leaves, also known as fenugreek leaves are packed with nutrition and when added to wheat flour enhances the taste and flavour. It is made by mixing and kneading the wheat flour with chopped methi leaves, yoghurt and few other spices. Methi masala paratha is traditionally served with yoghurt or dhal / subzi.
Upma Kozhukattai or Steamed rice dumplings is a simple yet tasty breakfast / dinner item. It is made from broken rice also called rice rava. It is very similar to rice upma /arisi upma with subtle variations. This popular South Indian breakfast / dinner recipe and is traditionally served with brinjal gotsu / sambar / chutney.
Adai is a healthy tiffin variety from South India. It is made by soaking and grinding some definite proportion of rice, lentils and chillies. Most of the South Indian tiffin varieties have a large proportion of rice that contributes to the bulk of carbs in vegetarian diet. Since adai has a large proportion of lentils, it is a healthier breakfast / dinner option. The best part of this tiffin variety is that it doesn’t require fermentation. Apart from the regular lentils, I have added some white and black kidney beans (karamani ) for better taste, crunchiness & nutrition. The addition of chopped palak /spinach leaves to the batter makes it a wholesome, flavourful, colourful and nutritious meal.