Earth Therapy

 

Breakfast Recipes -2


Ragi: Indian Millet (Ragi) Porridge. Indian Millet is also called finger millet or African millet. This is dark brown in color. 

Millet Varieties: Ragi (Elucine coracana), Shama Millet (Panicum sarmenntosum), Hog millet (Panicum miiiaceaum), pearl millet (Pennisetum-typhoidcum).

Recipes: Dont mix millets, but individually prepare with different forms of cooking.

1. Porridge form

Ingredients:  Millet flour                    - 1 cup Water                         - 3 cups Grated coconut             - ½ cup Palm jaggery/Raw sugar  - 25 gm Nutonix mix                   - 2 tablespoon Milk                             - 1 cup Mixed dry fruits             - 1 tablespoon
Preparation: 
Mix cold milk, water and millet flour well and boil it with constant stirring to prevent formation of lumps. After cooking well (5 minutes) add grated coconuts, nutonic mix, mixed dry fruits and serve for breakfast. 
Preparation Time:  10 minutes.


Indian Millet (Ragi) Idli


      The above recipe for porridge can be poured into 'idli' plates and can be steamed and used as 'idli'. 
 ragi-idli-2     We found that instead of store - bought flour where flour sold is devoid of all the bran that is rich in fiber, soaking ragi grain overnight and grinding it in a mixer or blender is best, especially for diabetics. This is an excellent food for diabetics, full of fiber and nutrients. The tired feeling in diabetics and any other sick person is alleviated by eating wholegrain ragi. Ragi given to children will give them bone strength because of  higher nutrient content. 

Pearl Millet Porridge
      Pearl millet is different from ragi, being light yellow in color. It is also ragi-idligood in nutrients but on a lesser scale than ragi. 
Ingredients: Pearl millet flour             - 1 cup Water                          - 3 cups Grated coconut             - ½ cup Palm jaggery/Raw sugar  - 1 tablespoon Nutonix mix                   - 1 tablespoon Milk                             - 1 cup Mixed dry fruit               - 1 tablespoon
Preparation: 
Mix milk, water and pearl millet flour well and boil it with constant stirring to prevent formation of lumps. After cooking well (5 minutes) add grated coconut, nutonic mix and mixed dry fruits and serve for breakfast.
Preparation Time:  10 minutes.


Amaranth Flour Porridge
Ingredients:  Amaranth flour              - 1/2 cup Water                          - 1 to 2 cups Palm jaggery/Raw sugar  - 25 gm Butter or ghee              - one teaspoon (optional) Nutonix mix                  - one to two table spoons (optional) Mixed dry fruits             - 1 to 2 tablespoon (optional)
Preparation: 
Add butter or ghee in a pan and briefly fry the flour in it ( 1 to 2 minutes) and then add water. If a semi solid consistency is required, add one cup of water; if a more liquid consistency is desired, add 2 to 3 cups of water.  
Cook on medium flame and continuously stir to prevent charring of the porridge. Add desired amount of sugar and take off the flame. When slightly cool, add nuts and seed mix and serve for breakfast.
Preparation Time: 10 minutes.
Health Benefits:
      Amaranth is used to battle stomach flu, diarrhea, and gastroenteritis. It was used by Native Americans to stop excessive menstruation and for contraception. In our personal experience, amaranth works wonders with excessive bleeding during menstruation.  Not to be used by pregnant or lactating women because it delays menstruation.

Other cooking forms
 

         Breakfast Recipes -3
 

Steamed Quinoa

Soak half a cup of quinoa grain in 3/4th cup water 12 to 24 hrs. Steam it in the pressure cooker. After cooling, add milk or soy milk with or without nut mix.

Steamed Quinoa 'Upma'

Soak half a cup quinoa in 3/4th cup water for 12 to 24 hrs. Steam it in the pressure cooker. In a pan, heat one teaspoon or a tablespoon of unrefined sesame oil or unrefined coconut oil or butter or ghee.

      Add half a teaspoon of cumin seeds and 1/4 teaspoon of asafetida powder. When cumin seeds splutter, add  cooked quinoa and mix well. Add salt and serve.

Health Benefits

The Native Americans  included quinoa in their treatment of a number of ailments, such as urinary tract problems, tuberculosis, appendicitis, liver problems, altitude sickness, and motion sickness. Natives of the Andes claim it helps strengthen women during pregnancy and postpartum, and promotes healthier milk in nursing mothers. 

         Quinoa is gluten free and considered an ideal food for those prone to food allergies. Common allergens include grains from the grass family such as corn and wheat. Quinoa, a leafy grain, is not in the grass family, making it beneficial for people who cannot tolerate common grains like wheat, corn, rye, barley, and oats. The United Nations' Food and Agriculture Organization considers quinoa equal to milk in its quality of protein. Most grains are deficient in the amino acid, lysine. Because quinoa has an adequate quantity of lysine, it is considered to contain all the essential amino acids, making it a complete protein. 

Quinoa possesses larger quantities of calcium, fat, iron, phosphorus, and B vitamins than many other grains. Quinoa is high in minerals and B vitamins, especially vitamin B6.


Steamed Buckwheat

Soak half a cup buckwheat grain in 3/4th cup for 12 to 24 hrs. Steam it in the pressure cooker and then after cooling add sliced banana and eat.

Steamed Buckwheat 'Upma'

Soak half a cup buckwheat in 3/4th cup water for 12 to 24 hrs. Steam it in the pressure cooker. In a pan, heat one teaspoon or a tablespoon of unrefined sesame oil or unrefined coconut oil or butter or ghee.

      Add half teaspoon of cumin seeds and quarter teaspoon of asafetida powder. When cumin seeds splutter, add  cooked buckwheat and mix well. Add salt and serve.

Health Benefits

         Buckwheat contains chiro-inositol which, in research, shows to be effective in lowering the symptoms of  type II Diabetes. Regular consumption of one ounce of buckwheat has been shown to lower blood pressure. According to a study conducted by John Hopkins Medical Institute, subjects who consumed the greatest amount of buckwheat had the lowest blood pressures. Buckwheat contains vitamin P, which contains the flavonoid rutin. Rutin is known for its effectiveness in reducing the cholesterol count in the blood. Rutin is also known to keep capillaries and arteries strong and flexible and so is beneficial for varicose vein problems.” 
 


Ragi-Millet Steamed Crumps ("Puttu") 

Ingredients:

  • Millet flour         - 1 cup
  • Coconut Grated  - 1 tablespoon

Preparation:

Mix the flour and coconut by sprinkling water. Make small crumps (size of wheat grains, but will be a mixture of crumps and wet powder) by rubbing between the  hands. Steam it in pressure cooker ("Idli cooker" or in "puttu" steamer. Serve with banana or with dal curry. In the same way, rice steamed crumps, millet crumps and wheat steamed crumps ("puttu") can also be made.

This can be had as breakfast or dinner with banana or dal curry.

Preparation Time: 15 minutes.

Other great Millets

        Thena                                       Sama

 Kambu                                       Varagu

Cooking oil -3

What oil is healthy?

         For good health, our bodies need a variety of healthy fats that are found naturally in different oils. Therefore use different oils that will fulfill different needs of the body. When cooking, it’s essential to know which oils are best for baking, sautéing and frying — and which are healthiest used raw. This guide will help you choose the right oils for delicious meals and proper health.
        There is so much confusion about using refined and unrefined oils, cold pressed and expeller pressed oils etc. We will try to help you to make your choices. 

Oil comparison of percentages

Un-refined Oils

       Unrefined oils are just that—left in their virgin state after pressing.  Unrefined oils are “whole” oils and their flavor, color and fragrance are more pronounced than in refined oils. Like unrefined whole grain flours, unrefined oils are more nutritious and have a shorter storage life than refined. Unrefined oils when undergo refining process lose their rich nutrients. For instance, the peppery tingle from unrefined olive oil comes from antioxidant-rich polyphenols which are largely destroyed during any kind of refining. 
         Unrefined oils are best used unheated in dressings, or in very light sautéing or baking. The natural resins and other beneficial particles in them burn easily and develop unpleasant flavors and unhealthful properties if overheated. If you choose to bake with unrefined oils, expect the flavor to be more pronounced. 
         The drawback to unrefined oils is they have a lower smoke point than refined oils. An oil’s ‘smoke point’ indicates how high a heat the oil can take before, literally, beginning to smoke. When an oil smokes, it releases an acrid odor into the air and free radicals within the oil. For the healthiest approach, discard any oil that has gone beyond its smoke point.

Refined oils
       Refined oils, oils that have had impurities filtered out, can stand a much higher heat on the stove. So refined peanut oil or High Heat Canola Oil would be a more appropriate choice for a stir fry or high heat sauté than Organic Tuscan Olive Oil.

       Naturally refined oils are more thoroughly filtered and strained than unrefined, usually with some additional heat, but without harsh or damaging chemicals. Refining reduces the nutrient level and flavor. It also removes particles and resins and makes naturally refined oils more stable for longer storage, more resistant to smoking, and a better choice for high-heat cooking and frying. Fully refined peanut oil, for example, is a traditional choice for very high heat cooking and even deep-frying.

      Other refined oils recommended for high heat cooking and deep-frying are “high oleic” forms of safflower and sunflower oil. These are from plants bred to be high in monounsaturated fats instead of polyunsaturates, which oxidize easily and aren’t suited for high heat.

Best Tip:
Add a pinch of turmeric powder in the frying oil which is a powerful antioxidant that prevents the free radical generation in the fried food to a greater extent. The only disadvantage is the yellow coloration of foods.

Good Oil: In Tamil Nadu, all oils are called based on its source, example, peanut oil because it is from peanuts, coconut oil from coconut etc. There is one exception to one oil , sesame oil. Sesame oil is alone called not sesame oil, or "Ellu ennai (Sesame oil) but "Nalla Ennai", or Good oil, highlighting the benefit for our body.

Sesame oil is derived from Sesamum indicum. Sesame oil has been incorporated in many food items in the past 6000 years. Sesame seeds contain significant amounts of lignans such as sesamin, sesamolin, and sesaminol [], all of which exhibit antioxidative activity. Sesamin is highly hydrophobic. A significant positive correlation was observed between the oil content of sesame seed and the sesamin content in the oil []. Research has shown that the topical use of sesame oil might attenuate oxidative stress by inhibiting the production of xanthine oxidase and nitric oxide in rats []. Sesame oil has been used in traditional Taiwanese medicine to relieve the inflammatory pain of joints and wounds. Massage with topical sesame oil has shown to be effective in significantly reducing pain severity of patients with limb trauma []. In a rat model of monosodium urate monohydrate (MSU) crystal-induced acute inflammatory response in a pseudosynovial cavity, orally administered sesame oil reduced inflammation []. In a clinical study by Shamloo et al., topical application of sesame oil was shown to lower the severity of pain and reduce the frequency of nonsteroidal anti-inflammatory drug use in patients with limb trauma []. Topical sesame oil also protects the skin from UV radiation []. In addition, sesame oil showed a chemopreventive effect in a murine model of skin cancer with two-stage carcinogenesis. Its constituent, sesamol, has also been demonstrated to play a role in chemoprevention [].

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Places in USA to get sesame oil organic (Not sure about the quality)

 Coconut oil 

Coconut oil may have the highest impact on the bioavailability of polar antioxidant molecules. Lauric acid (c-12), myristic acid (c-14), containing mainly these fatty acids in coconut oil may improve the bioavailability of polar antioxidant molecules

Effect of three edible oils on the intestinal absorption of caffeic acid: An in vivo and in vitro study

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5472295/

Dietary Cold Pressed Watercress and Coconut Oil Mixture Enhances Growth Performance, Intestinal Microbiota, Antioxidant Status, and Immunity of Growing Rabbits https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262618/

 Of all the acid components of coconut oil, monolaurin has been shown to have additional significance. Monolaurin is a monoglyceride derived from lauric acid. It comprises nearly 50% of coconut’s fat content. Monolaurin displays antimicrobial activity by disintegrating the lipid membrane of lipid-coated bacteria including Propionibacterium acnesStaphylococcus aureus, and Staphylococcus epidermidis []. Coconut oil in concentrations of 5% to 40% (w/w) exhibited bactericidal activity against Pseudomonas aeruginosa, Escherichia coli, Proteus vulgaris, and Bacillus subtilis []. Cellular studies have also shown that monolaurin exhibits antiviral and antifungal activity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796020/

 

Cocos nucifera (L.) (Arecaceae): A phytochemical and pharmacological review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4671521/

 

https://www.ncbi.nlm.nih.gov/pmc/?term=total+phenolics+in+coconut+oil

http://www.bulknaturaloils.com/oils/plant-oils/certified-organic-bulk-natural-oils/sesame-seed-oil/bulk-sesame-seed-oil-virgin-organic

http://www.dipasausa.com/website/webshop/product-catalog/product-details/productid/2/categoryid/-1.aspx

 

 

 

      Breakfast Recipes -4

Barley Idli

 


Protein Dosa

Ingredients:

  • Brown rice                            - 2 cup
  • Black urad dal                       - 1 cup
  • Yellow split dal or green mung  - 1/2 cup
  • Tur dal                                - 1/2 cup
  • Chana dal                           - 1/2 cup
  • White urad dal                      - 1/2 cup
  • Coriander seeds                    -  three to four table spoon
  • Cumin seeds                         - ½ teaspoon
  • Black pepper                         - 1 table spoon
  • Curry leaves (optional)            - few leaves
  • Fenugreek seeds                    - two to three table spoon
  • Asafetida powder                   - one teaspoon

Preparation:

Soak  all the ingredients  for  8 to 12 hours and then grind well in a mixer to a batter consistency. Allow to ferment by keeping at room temperature overnight. Add salt and store in the  fridge and use whenever needed. Keeps well in the fridge for 4-5 days.

        To make dosa, pour batter on a hot iron griddle like a thin pancake or crepe. This is a dosa. It can be served with honey for children or chutney for adults.


Millet/Wheat/Rice Roasted Pancake 

Ingredients:

  • Millet/wheat/rice flour     - 1 cup
  • Milk                             - 1 cup
  • Coconut grated             - ¼ cup
  • Palm jaggery/Raw sugar  - 25 gm (one table spoon)
  • Cumin seeds                 - ½ teaspoon

Preparation:

Mix all the ingredients and roast it on a hot iron griddle like a thin pancake. It can be served with coconut milk or cow’s milk with extra sweetening.

This can be had as breakfast or as a snack.

Preparation Time: 15 minutes.


Millet Thin Roasted Pancake 

Ingredients:

  • Millet flour       - 1 cup
  • Black urad dal  - 1 cup

Preparation:

Soak dal and grind to a fine paste and mix with millet, add salt and cook it on a hot iron griddle, like a thin pancake. This can be had as breakfast or dinner and can be served with vegetable curry or with spicy vegetable mix or sauces.


Millet Roti

Ingredients:

  • Millet flour                      - 1 cup
  • Onions Chopped              - 1 cup
  • Green chili chopped          - 1 teaspoon
  • Coriander leaves chopped  - 1 teaspoon
  • Ginger grated                  - 1 teaspoon
  • Garlic minced                  - 1 teaspoon
  • Salt                              - 1 teaspoon

Preparation:

Mix all the ingredients and prepare a dough (knead it for 5 to 10 minutes and roll into a size of a small lemon). Roll it out with a roller. Cook in a hot pan or a griddle, cooking on both sides and serve.

This can be had for breakfast or dinner with chutneys or sauces or dal curry.

Preparation Time: 10 minutes.

 

 

Cooking oil -5


PRESSED VS. CHEMICALLY EXTRACTED

      Olive, avocado and walnut oils, for example, are from soft fruit or nuts and need only expeller pressing and centrifuging; they may be labeled “cold pressed.” Hard oilseeds such as soy or canola usually require some pre-treatment such as steam before pressing, but natural extraction methods do not rely on chemical solvents. 
      In contrast, common mass-market oils generally are extracted with toxic chemical solvents such as hexane. These oils then undergo harsh treatment to remove the toxic solvent. More chemicals, very high heat and straining are used to deodorize and bleach the oils, rendering them inferior in taste, fragrance, appearance and especially nutritional quality. Food companies prefer to use chemical solvents to get maximum yields compared to mechanical pressings. 

Storing oils

      All oils, especially unrefined oils, should be refrigerated after opening to prevent oxidation and rancidity. Natural oils should smell and taste fresh and pleasant. If in doubt, throw it out. Rancid fat isn’t just unpleasant in odor and taste, it’s also unhealthy. Studies indicate that rancid fats may promote cancer and heart disease.
       We suggest keeping a small dispenser of your everyday oil in the pantry for what you’ll use in a week or so and keep the larger bottle refrigerated. Oil that’s firmed up in the refrigerator will liquefy at room temperature in a few minutes. Place the bottle in a container of warm — not hot — water for five minutes. The quality will not be harmed.

Hydrogenated oils
        Avoid products with hydrogenated or trans-fats. Hydrogenated fats are highly refined oils that are hardened artificially in a chemical process so they cannot oxidize. They raise cholesterol and are the main source of dangerous trans-fats. Hydrogenated and trans-fats are found in many shortenings, margarines and processed snack foods that require a long shelf life.
        The National Academy of Sciences has declared trans-fats unsafe in any amount. The Food and Drug Administration has ordered food manufacturers to disclose trans-fat levels on all nutrition labels by 2006.

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