Category Archives: Breakfast

Grain free breakfast (B.E.D compliant)

Grain free breakfast 8

In my quest of learning Paleo dishes, I had bought several book written by various authors. In the lot there was a book called Amazing Paleo Diet recipes designed for kids, written by Shae Harper, which is my favorite. It has simple and doable recipes, which I like for my kid. He loves it when food is served in style but also loves Indian flavors!! Hence, I had to tweak the recipes a little bit, but believe me, they taste really yumm…

Here is an adaptation of the paleo casserole with my kid’s taste in mind……another variation of grain free, egg and veggies breakfast, served with a green smoothie. Although it uses a little bit of coconut milk and almond meal, I call it a BED compliant meal because the amounts of other proteins is way too less than the egg.

The Casserole

Ingredients

Eggs – 3 large

Coconut milk – 3 tbsp

Almond meal – 1 tbsp

Salt – to taste

Pepper – to taste

Dill leaves (dried) – 1 tbsp (optional; you can use finely chopped Coriander leaves instead)

Peeled and crushed garlic – 1 tsp

Peeled and minced Ginger – 1 tsp

Chopped vegetables of choice – 6 cups

Coconut Oil – 1 tbsp + for greasing the ramekins

Method

  • Beat eggs in a bowl, add coconut milk, almond meal, salt, pepper and dill leaves. Beat thoroughly and keep aside.

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  •  Heat coconut oil in a pan and add ginger, garlic and saute. Add the vegetables and saute on medium low heat till cooked. Add salt and pepper to taste, mix and keep aside. You may add coriander leaves at this point.

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  • Preheat oven at 200 deg C. Grease the ramekins and scoop out the cooked and cooled veggies into them.

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  • Pour the egg mixture and transfer to the preheated oven. Bake at 200 deg C for 25-30 minutes, or till the top browns lightly.

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  • release the edges with the help of a sharp knife and flip over the serving plate.

The Green smoothie

Ingredients for 1 serving

Cucumber – 1 medium (peeled and chopped)

Baby spinach – 7-8 leaves (you can use any other leafy veggie too)

Celery – 2-3, 2″ sticks chopped

Mint leaves – 2 sprigs (leaves removed)

Apple Cider vinegar – 1 tsp

Sea salt – as per taste

Water – 1/2 cup

Method

  •  Place everything in a high speed blender and blend till smooth.
  • Serve with your favorite egg and veggie breakfast!!

You can also use a tomato in your smoothie and omit the apple cider vinegar, but I try to limit tomato, as it causes hyper acidity in my kiddo.

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Millet Idli

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There is nothing great about making Millet Idli. You just need to replace rice with millet and voila!!! The only issue with me is that I try to follow BED and hence have to minimize the use of lentils. Also I try to add some vegetable in the batter so that the amount of starches in each idli are proportionately reduced. Last Sunday, I had made these vegetable-millet idli with Brinjal Chutney, and it was loved by everyone in the house. The recipe I followed was like this……

Ingredients

Little millet brokens – 2.5 cups

Split Urad Daal – 1/2 cup

Fenugreek seeds – 2 tsp

Salt – as per taste

Shredded vegetables (Green beans, Green peas, Carrots, cabbage, a small piece of ginger and green chilies as per taste) – 3 cups

Coconut oil – for greasing the Idli moulds

Method

  1. Soak millet, Urad daal and fenugreek seeds separately in enough water for at least 8 hours.
  2. Thoroughly wash millet and daal, drain and keep aside.
  3. Grind Daal with fenugreek seeds (alongwith its soaking water) to fine paste.
  4. Grind the millet to a coarse paste.
  5. Mix the pastes together and add salt as per taste.
  6. Keep this paste covered overnight to rise.

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7. Add the shredded vegetables and adjust salt. Mix and keep batter for 15 minutes till you prepare for steaming the Idlis.

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8. Grease the Idli moulds with coconut oil and place the batter in them. Steam till cooked and serve hot with your favorite chutney or Sambar.

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I usually avoid Sambar as it will add to the lentil content of the meal. Any vegetable chutney should be fine. I admire people from Andhra Pradesh……..they are chutney experts. They will come up with so many ideas!!

Grain free breakfast

BED breakfast

The best grain free breakfast that comes to my mind is Egg and vegetables. I try to vary the preparations so that my folks look forward to eating them. The usual proportions are 1 egg with 2 cups of vegetables. It is not rocket science, just a little creativity, which leads to good looking and tasting breakfast. Today I had made this stuffed Red bell pepper with stir fried Broccoli.

Ingredients

Egg – 1 no.

Red Bell pepper  – 1 no.

Green peas (steamed) – 2 tbsp

Green beans (finely chopped)- 2 tbsp

Onion (Finely chopped) – 1 tbsp

Salt – to taste

Crushed Black pepper – to taste

Dried Basil – 1 pinch

Broccoli florets – 1 cup, steamed till the colour changes to bright green

Garlic – 2 cloves, crushed

Olive oil – 3 tsp

Method

  1. Heat 2 tsp olive oil in a pan and add crushed garlic. Fry the garlic till it loses its rawness.
  2. Add steamed broccoli and stir fry on high heat for 2 minutes.
  3. Add salt and crushed black pepper, toss and remove from heat. Keep aside. I could have added a thick coconut cream sauce in it to make it tastier, but chose not to do that today and keep it rather simple!!!
  4. Cut the top of Red bell pepper, to make a bowl out f it.
  5. Remove seeds, sprinkle salt and microwave for 2 minutes.
  6. Chop the discarded portion of bell pepper and keep aside.
  7. Beat egg till fluffy and add little salt. Keep aside.
  8. Add the remaining 1 tsp oil in the same pan.
  9. Saute onion in it till it turns pink.
  10. Add steamed green peas, beans and chopped bell pepper. add little salt, Black pepper and basil.
  11. Saute till the veggies are done.
  12. Fill the veggies in the bell pepper bowl and pour the beaten egg into it.
  13. Cook in the microwave for 3-4 minutes or till the egg is fully cooked. You can also cook this in the steamer or oven, as you like it……
  14. Serve the stuffed bell pepper with Broccoli on the side. An all veggie smoothie could be a good drink to serve along, for a filling breakfast.

Many people do not like to cook in the microwave, but I do that once in a while as it saves lot of time. you may chose to use your oven instead!!!!

Vegetable Paratha

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Since the time we started following the BED diet philosophy, the use of grains have reduced a lot and vegetables have had to be increased. Now, my kiddo loves to eat Indian breads and hence, I keep experimenting with whatever vegetables and legal grains/flours I have, on a daily basis, to make rotis and parathas. This paratha is inspired by the Maharashtrian Thalipeeth and is actually very easy to make. It’s healthy as it requires very little oil and has a lot of veggies.

The recipe goes like this…..

Ingredients

Finely shredded chayote or bottle gourd – 1 cup (tied in muslin cloth, pressed and juice removed)

Finely shredded cabbage – 4 cups

Finely shredded carrots – 1 cup

Finely chopped coriander leaves – 2 cups

You can use whatever veggies you want. There’s no rule here!!

Buckwheat flour – 1 cup

Millet flour – ½ cup

Chickpea flour – 2 tbsp (optional)

Salt – as per taste

Turmeric powder – 1 tsp

Sesame seeds – 1 tbsp

Nigella seeds – 1 tsp

Coconut oil – 1 tbsp for the dough and as required for greasing the parathas while roasting

To grind together

Red lentils – ½ cup (soaked overnight)

Ginger – 1” piece

Green chilies – 2-3 or as per taste

Method

1)      Line the steamer with a muslin cloth and put cabbage and carrots in it. Steam for about 10-15 minutes.

2)      Remove the veggies from the steamer, cool and press the juice out, by tying the cloth and pressing. Keep aside. You can use the vegetable juices while making your side dish like any curried vegetable dish.

3)      Grind the ingredients which are to be ground.

4)      Mix the other vegetables and all other ingredients in a large bowl, and make a soft dough.

5)      Rest it covered for 10 minutes and knead again.

6)      Divide in 8 equal parts and make smooth balls.

7)      Heat a skillet and keep the ball at the centre. Grease your hand with coconut oil and spread the dough ball on the skillet to form a round paratha. Make a hole in the centre.

8)      Sprinkle oil on top of the paratha and also in the hole.

9)      Cover and cook on low heat for 5 minutes, till the lower side browns up.

10)   Uncover, flip and cook for another 5 minutes, till the other side too browns up.

11)   Remove from the skillet and serve hot with your favorite curry.

My husband and older son love Alu-tamatar ki sabji (Potato and tomato curry) with this. But me and DS eat it with whatever chutney we have at home or coconut yogurt raita!!

Methi Adai

Adai with Avocado coconut chutney

 

This is not how Adai is traditionally made, but I have arrived at this recipe, keeping in mind my family’s likes and dislikes. Traditionally Adai is a very spicy lentil pancake, with a lot of red chilies and other spices ground with the batter. But I usually avoid red chilies and my family rather likes lightly flavored stuff, hence, the following recipe…….hope you like it!!

Ingredients

For the batter:

Chana Daal (split Bengal gram)– ½ cup

Urad Daal (split Black lentil) – ¼ cup

Mung Daal (split mung)– ¼ cup

Millet brokens – 1 cup

Fenugreek seeds – 1 tsp

Grated ginger – 1 tbsp

Green chili – 2-3 finely chopped or as per taste

Onion – 1 medium finely chopped

Grated carrots – ½ cup

Chopped Fenugreek leaves (Methi) – 2 cups

Cumin seeds – 1 tsp

Turmeric powder – ½ tsp

Salt  – as per taste

Coconut oil – 1 tbsp for tempering and as required for greasing skillet to make Adai.

For tempering:

Cumin seeds – ½ tsp

Mustard seeds – ½ tsp

Asafoetida powder – ¼ tsp

Curry leaves – 5-6 crushed in the palm

Method

1)       Wash and soak the daals and millet separately overnight. Soak fenugreek seeds in a small bowl.

2)       Grind Chana daal to a coarse paste and other daals and millet to a fine paste, along with soaked fenugreek seeds and cumin seeds .

3)       Mix the other ingredients of the batter, and let it rest for 30 minutes. The batter should be thick.

4)        In the mean time you can prepare for the tempering and make your favorite chutney, which you would like to serve along.

5)       Heat oil in a small wok. Add the mustard and cumin seeds and let crackle.

6)       Add curry leaves and asafetida and immediately temper the batter with this oil.

7)       Mix and keep for 5 minutes. Heat the skillet till that time.

8)       Spread a ladleful of the batter on the skillet to make a like a pancake and sprinkle desired amount of oil on it.

9)       Cook on medium low heat till the edges of the Adai releases.

10)   Flip the Adai and let cook on low heat for some more time.

11)   Remove and serve hot with chutney.

Usually Adai is served with Aviyal, a mixed vegetable dish with strong coconut flavors. But I usually serve it with chutney, for breakfast. I also make Aviyal once in a while, whenever I have all the vegetables, needed for it. My next post will be on Aviyal, as it is made traditionally in Kerala!!