NACHANI CHI UKAD - "FINGER MILLET PORRIDGE"

“Nachanichi Ukad” (steamed finger millet) or “finger millet porridge” which I think is the best way to describe this dish in English is one of my favourite breakfast dishes. The preparation is made using a very special super grain named “finger millet” called Ragi or Nachani in most parts of India and is mostly grown near the foothills of the Himalayas. And so, it is not only very nutritious, but it is also blessed by the Divine vibrations of these mighty mountains. In the West, you will easily find finger millet flour in Indian shops.

I usually end my fast by having this dish for breakfast because it is very light, easy to digest and yet extremely nutritious. Also, after fasting for a day, the sense of taste becomes very sharp and so, I love to savour the creamy texture of the ragi cooked in ghee, I love the sharp and bitter taste of the mustard seeds as you bite on them every once in a while and I love to close my eyes and observe on my tongue how the flavours of the curry leaves have subtly melded into the dish. What appeals to me is the simplicity of this preparation.

General health information:

Ragi has not achieved the hallowed status of other grains like quinoa (thank god!) but to me it easily qualifies as a super grain. Here is why:

1. Amino Acids: Ragi contains high proportions of many different essential Amino Acids. It is also rich in protein making it a perfect grain for vegetarian diet.
2. Source of calcium: Ragi has an astonishingly high content of calcium and by including this grain in your diet, you can easily do away with the 'factory made' supplements for calcium. Semi liquid ragi porridge is the most popular baby food in India. One of my friends even fed ragi porridge to his puppy on recommendation of his vet! Since ragi is also high in iron, it is recommended for people with anaemic condition.
3. Good for the gut: Ragi is a rich source of fiber, is light and easily digestible - another reason why it makes a great food for babies and ageing people. Further, it is gluten free and therefore a good substitute for gluten sensitive people.
4. Weight loss and diabetes: Ragi is one of the best grains for weight loss. The cereal has low fat content and contains mainly unsaturated fat. Ragi contains an amino acid called Tryptophan which lowers appetite. Also, since it is high in fibre, it gets digested at a slower rate, hence keeping you full for longer and hence controlling further consumption. The slow digestion coupled with its low glycemic index helps in controlling sugar level making it suitable for diabetics. Because of its high energy and appetite reducing property, it was the best choice of grain among the poor farmers of my state (Maharashtra) who needed energy for hard labour but could not afford wheat. The result – skinny but extremely hardy farmers. However, now with more awareness of the nutritional benefits of ragi, it has become dearer than wheat!
5. Skin Health: The amino acids named Methionine and Lysine in ragi help with vitality and glow of the skin, supports the skin tissues and prevents it from premature wrinkling.

Ayurvedic information:

Dosha information: K↑P↓ V (No information available about effect on Vata dosha)

Rasa (primary states): Sweet

Virya: Cooling

Vipaka (post digestive effect): Information not available

Ragi is a cooling grain and a perfect addition to breads in summer. I usually mix this grain with other neutral grain like sorghum for making flat breads in summer.

Preparation time: 10 minutes

Cooking time: 10 minutes

Difficulty: Easy

Type: Breakfast or snack

Serves: 2

Vegan: Yes

Ingredients:

1 cup finger millet flour

1 tbsp yoghurt (vegans can do without yoghurt)

2 cups water

1 tbsp ghee (vegans can use oil)

1 pinch asafoetida

7-8 curry leaves

1 tsp mustard seeds

Himalayan/ Rock salt to taste

Optional:

1 Dry red chilli cut into one inch pieces

Preparation:

1. Take the finger millet flour, yoghurt, water and salt in a bowl and mix it well using a spoon with a gentle circular motion till there are no visible chunks of flour or yoghurt. If you are impatient and try to stir it faster, the flour and water are just going to spill out of the bowl and you will not save any time. This advice seems very elementary but believe me, I have been there. So, stir slowly and do a dharana on the mixture in the bowl and see how this abstract looking mixture transforms into a uniform, silky, light brown mixture. There is a beautiful phrase in Marathi language called “ek jiva karne” literally meaning “making it into One soul”. What it means is mixing the ingredients till you cannot tell them apart because they have merged into one. Keep this mixture aside.
2. Take the ghee/oil in the pan and heat it over low to medium heat for the “chaunk”. Add the mustard seeds and wait for them to stop popping. Add the chilli and saute` it for a few seconds. And lastly, add the curry leaves and the asafoetida. The curry leaves will go wild in the hot ghee/ oil but don't worry, it is normal. Don't wait too long after this or the curry leaves will burn. The chaunk is ready.
3. Now pour the mixture of the finger millet flour into the pan and turn the heat to medium. Keep stirring the mixture with the spoon in a smooth, fluid and consistent motion. Remember, your mental state also forms an ingredient of the preparation and the grace and the fluidity of your stirring movement will only come from a calm, relaxed and an aware mind. Slowly, the grain will absorb the water and after 4-5 minutes, the mixture will start becoming viscous. Keep stirring and the mixture will start belching bubbles of air every so often. Keep stirring till the mixture is of your preferred consistency.
4. Serve and the finger millet porridge is ready to be sacrificed into your digestive agni! :)

Pitfalls:

1. In step one, make sure that the mixture has a uniform texture and no lumps for best results.
2. When you heat the ghee/ oil before putting in the ingredients for the chaunk make sure that it is not too hot. If the ghee/ oil overheats, first of all its composition will change chemically which is not good for health. Secondly, it will destroy the flavour and potency of the ingredients. So, it is better to start with low heat, add 2-3 mustard seeds to test and increase the heat, if required. If the ghee/ oil starts smoking and the ingredients turn dark brown or black, then the ghee/ oil and the ingredients have been damaged.
3. In step 3, when you add the mixture to the pan, make sure you stir the mixture continuously and smoothly. This ensures that no lumps are formed and that the mixture doesn't stick to the bottom of the pan. 

Please refer my post Getting Started With Ayurveda for understanding of Ayurvedic terms and concepts.

A YUMMY FILLING TREAT - SANJA, UPMA OR UPEET

Sanja/Upma/Upeet is another very famous breakfast dish in India especially in Maharashtra and South India. If poha represents the rice grain in Indian breakfast food, then upma represents the wheat grain. In Mahrashtra, Upma stands shoulder to shoulder with poha on any menu card.

There are many different variations of this dish across India with different types of vegetables and with different and varying amounts of spices. The luscious and smooth texture of the semolina cooked in the richness of ghee melts in your mouth. Prepared using the delicious flavours of ginger, mustard seeds, curry leaves and tomato with a variety of fresh vegetables and garnished with lime, coriander and coconut flakes makes this dish delicious, wholesome and nutritious.

General health information: Semolina is made from durum wheat and is fibre rich, protein rich, high-carbohydrate, low-cholesterol and low-fat. It is also very high in complex carbohydrates. Hence, it is digested slowly, keeps you full longer and prevents you from snacking between meals. Major nutrients include vitamins E and B, potassium, phosphorus and magnesium.

Ayurvedic information:

Dosha information: V=P= K=

Rasa (primary tastes): Sweet, Sour, Salty, Pungent

Preparation time: 15 minutes

Cooking time: 15 minutes

Difficulty: Easy

Type: Breakfast or snack

Serves: 1-2

Vegan: Yes

Ingredients:

1 tbsp ghee/oil (vegans should use oil)

½ cup rava, sooji, semolina

Water – usually twice the quantity of semolina. This may change according to personal preference of the texture of the upma.

1 tsp mustard seeds

½ inch ginger finely chopped

½ tsp asafoetida/ hing

8-10 curry leaves

1 small carrot cut into small cubes

1 small tomato chopped into small pieces

Rock/Himalayan Salt to taste

Lime

Optional:

½ tsp turmeric powder

1 small chilli or more/less depending on how hot it is cut in 1 inch pieces

Grated coconut/coconut flakes/desiccated coconut for garnishing

Coriander/Parsley for garnishing (optional – but mandatory if using chilli as the coriander will counter the heating effect of chilli)

Preparation:

1. The preparation begins with a wonderful sadhana of dry roasting the semolina – one of my favourite. Take a pan and add the semolina in it on low to medium heat. Keep stirring the semolina in the pan and bring your full awareness to your nostrils. Notice how the wonderful scent of semolina wafts out of the pan and fills the room. Close your eyes and take it in. Once the semolina releases the fragrance, appears to be dry and free flowing and turns into a light cream colour, take it off the heat and keep it aside. Do not wait till it turns brown. If you want to save on preparation time for this dish, you can roast semolina and store it in a dry place. This way, you do not have to dry roast it when you decide to prepare upma and cut down on prep time.
2. Take ghee/oil in pan and heat it over low to medium heat. Add the mustard seeds and wait for them to stop popping. Now add the chopped ginger and chilli and let it fry for a few seconds taking care that the ginger does not turn brown or burn. Now, add the hing and curry leaves and let them do their thing for a few seconds. I love this ritual of adding these preliminary ingredients and spices to the ghee/oil which is very common to many Indian dishes. I feel like a wizard from Harry Potter preparing some kind of a magic potion where every time you add an ingredient, its flavour and energies get imbibed in the ghee/oil – that ancient practice called “chaunk” or “phodni” in Marathi. Every time you add an ingredient, a different fragrance is emitted. And every ingredient does its own little performance – popping, crackling, sizzling, bubbling, exploding or bursting. Listen to these sounds and imagine how the flavours are now being transferred into the ghee/oil which will later coat every single grain of semolina giving it the taste of spices used.
3. Now add the carrot and tomato and let it sauté for a minute or two. Add the semolina and turmeric and stir well. Let the juicy mixture coat each and every grain of semolina.
4. While mixing these ingredients, heat the water till it boils. Now add the water gradually and keep stirring. There will be a loud sizzle and bubbling but keep stirring. Add salt. Continue stirring otherwise, the semolina will form lumps. Once all the water is absorbed by the semolina and it is as per the texture of your preference, the upma is done.
5. Serve with a wedge of lime, chopped coriander and grated coconut/coconut flakes/desiccated coconut on top.

Pitfalls:

1. When you heat the ghee/ oil before putting in the preliminary ingredients (mustard seeds, ginger, chillies, curry leaves and hing) make sure that it is not too hot. If the ghee/ oil overheats, first of all its composition will change chemically which is not good for health. Secondly, it will destroy the flavour and potency of the ingredients. So, it is better to start with low heat, add 2-3 mustard seeds to test and increase the heat, if required. If the ghee/ oil starts smoking and the ingredients turn dark brown or black, then the ghee/ oil and the ingredients have been damaged.
2. When you add the water to cook, make sure you stir the mixture continuously so that no lumps are formed.
3. Do not rush with the sadhana of dry roasting the semolina by turning the heat to high. It will get burnt and will get roasted unevenly. All good things take time and this sadhana will teach you patience. Synchronise your breathing with the stirring, enter fully into the sadhana and look out for the wonderful scent of roasted semolina.

Notes:

1. There are two types of semolina – coarse and fine. Use the coarse one for this recipe. Fine semolina can work too as a substitute, but coarse is better.
2. Chilli should be used only for its flavour and not for its kick because of the several health benefits which it offers. Individuals with Pitta constitution can go easy with the chilli or altogether without it especially in summer. However, the trio of lime, coriander and coconut will balance the effects of chilli. Kapha individuals can use some chilli. The heat and pungency of the chilli will negate the sweetness and heaviness of the semolina and thereby prevent the possible excess of the Kapha dosha in people of Kapha constitution.
3. The base grain of semolina is wheat. Semolina retains the sweet, nourishing and stabilising quality of the wheat but is relatively lighter than wheat. Dry roasting the semolina makes it even lighter and dryer reducing the heavy and moist kapha qualities thereby making it easier to digest. Therefore, dry roasting is a key process involved in preparation of upma from the health perspective.
4. Usually, this dish is made with base of onions and tomato is optional. But since I exclude onions from my recipes, I have kept tomato as a mandatory ingredient. Apart from carrot, you can use other vegetables like green peas, capsicum or green beans. These vegetables will go in at the same time as the carrot. It is best to not use more than two vegetables. Another important ingredient which is commonly used is urad dal (split, skinless black lentils) and channa dal (split, skinless black chickpeas). These go in after the mustard seeds.
5. Please refer my post Getting Started With Ayurveda for understanding of Ayurvedic terms and concepts.

Variations:

1. One common variation as regards preparation of upma is you can add water before adding semolina.

SUDAMA'S GIFT

Pohe is a very famous Maharashtrian dish with some variants in the Northern States of India. You can find pohe in many “amrut tulyas” (tea shops – amrut, the nectar of immortality is compared to the sugary chai: truly, this IS the kali yuga) in Pune. Having a plate of spicy pohe with a cup of chai at one of these tea shops is a very common practice, especially for bachelors and for hostelites.

Pohe also plays an important part in the arranged marriage process in Maharashtra. Usually, when the boy and his parents, visit to ‘see’ the girl and meet her parents, the boy’s family is usually served “kanda pohe” (Pohe made with base of onions). Thankfully, I have never had that terrifying experience.

Pohe also features in Indian mythology in the story where Lord Krishna’s friend Sudama decides to visit him. Krishna and Sudama studied under the same Guru. But after their studies, Krishna became the ruler of Dwarka while things did not work out too well for Sudama. So, Sudama’s wife suggests that he visit Krishna, who might be able to help them with their financial difficulty. Sudama is also a great devotee of Krishna. Sudama’s wife quickly wraps a small package containing flattened rice as a gift for Krishna.

When Sudama reaches Dwarka and sees the opulence in which Krishna lives, he is amazed and flattered by the treatment which he receives from Krishna. He is also embarrassed about the small gift which he has brought. But Krishna, who is the knower of everything, in whose leela (play) we are just mere pawns, knew why Sudama was there. He also knew that the humble Sudama is embarrassed to ask for help upfront. Krishna sees the package and asks Sudama what it is. Sudama awkwardly hands over the package containing flattened rice to Krishna as a gift. When Krishna sees what is inside it, he is very happy and takes a handful of the flattened rice and starts eating. Krishna swallows and reaches out for another handful when his wife Rukmini, stops him and says “The first handful you ate has filled the house of your loyal devotee with immeasurable wealth. If you take another mouthful, I will have to leave you and go with him.” Sudama does not hear this conversation.

So, Sudama starts his return journey empty handed. He feels ashamed about how he had thought of asking Krishna’s help for financial difficulties. But he feels content that he did not ask anything from Krishna. He is too overwhelmed by the grand treatment he received in Dwarka. When Sudama reaches home, he sees a huge mansion full of wealth and riches in place of his old humble abode. This is what he receives in exchange of one handful of flattened rice from Krishna. Because Krishna cherished the bhakti (devotion) of a devotee far more than all the riches he had.

Pohe can be made with onion base or potato base. Since most committed yogi’s do not eat onions, I will post the recipe for potato base. So, let us begin.

General health information: Pohe is basically flattened rice which is high in carbohydrates, low in fats and easy to digest. Important and major nutrients include vitamin A, vitamin C, iron and calcium.

Ayurvedic information:

Dosha information: V=P=K=

Rasa (primary tastes): Sweet, Sour, Salty, Pungent, Astringent

Preparation time: 10 minutes

Cooking time: 15 minutes

Difficulty: Easy

Type: Breakfast or snack

Serves: 1 person

Vegan: Yes

Ingredients:

1 cup pohe/flattened rice

1 tbsp oil

1 tsp mustard seeds

1 small potato sliced thin

1 tbsp unsalted peanuts/sunflower seeds

1 small carrot cut into small cubes

½ tsp turmeric powder

Rock/Himalayan Salt to taste

Lime

Lots of love and awareness 

Optional:

1 small chilli or more/less depending on how hot it is cut in 1 inch pieces

Grated coconut/coconut flakes/desiccated coconut for garnishing

Coriander/Parsley for garnishing (optional – but mandatory if using chilli as the coriander will counter the heating effect of chilli)

Preparation:

1. Soak the pohe in water for 5 minutes. Immerse your hands in the water and swirl the pohe gently in the water. Close your eyes and feel how the dry rough texture of the pohe becomes moist and soft. After 5 minutes, drain the water using a sieve and keep the pohe aside. If you soak for less than five minutes, the pohe will turn out dry. And if you soak it for more than 5 minutes, the pohe will just disintegrate. So, make sure you drain the water once the pohe are reasonably soft, which is usually after 5 minutes. The time the pohe needs to be soaked depends on their thickness.
2. Take oil in pan and heat it over low to medium heat. Add the mustard seeds and listen to the wonderful popping sound of the seeds.
3. Once the mustard seeds stop popping and the flavour has been released, add the chilli first, then the potato, then the peanuts and finally the carrot with gaps of around 15 seconds. Stir for a while till these are nicely sautéed.
4. Now, add the turmeric and watch the mixture turn into a beautiful shade of golden yellow.
5. Add the pohe and salt together. Stir well till the pohe magically and uniformly become yellow. The water soaked in the pohe will help to cook it. Keep stirring continuously otherwise the pohe might stick to the bottom. If at any time you feel that the pohe are dry, just sprinkle some more water. Keep on low to medium heat for 5-6 minutes. Turn off the heat and let it sit for a while.
6. Serve with a wedge of lime, chopped coriander and grated coconut/coconut flakes/desiccated coconut on top.

Pitfalls:

1. Make sure that the pohe are soaked just right and that they do not become too moist. If they remain a bit dry, this can be rectified later. But if they are soaked for too long, they will become too wet and fall off and this cannot be rectified. If you try to cook pohe which have been soaked for too long, it will turn into lumps.
2. When you heat the oil before putting in the mustard seeds, make sure that the oil is not too hot. If the oil overheats, first of all its composition will change chemically which is not good for health. Secondly, it will destroy the flavour and potency of the mustard seeds. So, it is better to start with low heat, add 2-3 mustard seeds to test the oil and increase the heat, if required. If the oil starts smoking and the mustard seeds pop too quickly then the oil and mustard seeds have been damaged. Ideally, the mustard seeds will sizzle for 10-15 seconds and then pop for 30-35 seconds.
3. When you add the pohe to cook, make sure you stir continuously so that they will not stick to the pan.

Notes:

1. Apart from carrot, you can use other vegetables like green peas, capsicum or green beans. These vegetables will go in at the same time as the carrot. According to my opinion don’t use more than two vegetables apart from the potato. Otherwise, the dish ceases to be pohe and becomes more like a vegetable dish.
2. One might wonder why I have included chilli and left out onion. I know committed yogi’s do not eat onion and garlic for sure. I have not heard the same about chilli even though I know that it could be too aggravating for a serious aspiring yogi. So, I included chilli but its use in the dish is optional. Chilli should be used only for its flavour and not for its kick because of the several health benefits which it offers. Individuals with Pitta constitution can go easy with the chilli or altogether without it especially in summer. Anyways, the assault of three cooling ingredients of lime, coriander and coconut is enough to balance the effects of chilli.
3. Peanut is a common nut which is used in India. I am aware that this is not the case in the West and that it is especially difficult to find unsalted peanuts. Hence, I thought that sunflower seeds would act as a great substitute for peanuts if you live in the West. Same with coriander which is a very common herb in India but not in the West. If this is not available, parsley can be used as a close substitute.
4. Please refer my post Getting Started With Ayurveda for understanding of Ayurvedic terms and concepts.

Variations:

As stated in the introduction, this dish can be made with the base of onions instead of potato. However, if you want an even healthier alternative, you can use sweet potato instead of potato. I make my pohe using sweet potato and it tastes amazing!