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Sakthi Dinner-2

Cracked Grains

       To make cracked grains at home, put grains in a blender (mixer),  pulse blend and stop when required size is reached. Do not fully powder the grain. Soaking the cracked grain is better than just using it as it is. All grains can be cracked to smaller size and used.

        Cracked wheat, rice, and corn are available in the market too. The only advantage of making it at home (it takes only a few minutes) is that you can be sure of using whole grains.

        Here is a sample menu

Cracked Wheat Upma (for a heavier dinner)

Put all the ingredients in the recipes below directly in the pressure cooker and stir once. Allow three whistles. After 5 to 10 minutes open and add chopped coriander leaves and serve. 

  • Cracked wheat      1/4 cup                                    
  • Garden peas         1/4 cup
  • Ginger chopped     ¼ teaspoon                                
  • Cashew nuts         5
  • Green chili            ½ or 1 (optional)                                  
  • Curry leaves         10
  • Onions                 1 small                                  
  • Water                  2  cups
  • Coconut oil           1 tablespoon                                
  • Lemon                  1 or 2 tablespoon
  • Flavor mix             1 teaspoon

Quinoa  Upma

  • Quinoa                1½ cup                                    
  • Garden peas        1 cup
  • Ginger chopped    ¼ teaspoon                                
  • Cashew nuts       10
  • Green chili           ½ or 1 (optional)                                       
  • Curry leaves        10
  • Onions                1 medium                                   
  • Water                 2 ½ cups
  • Vegetable oil        1 tablespoon                                
  • Lemon                 1 or 2 tablespoon
  • Flavor mix            1 teaspoon

Puffed Rice


  • Rice Puffed
3 Cups
  • Onion Chopped
1 No.
  • Tomato Chopped
2 Nos.
  • Dates
4 Nos.
  • Green Chili
1 No.
  • Cilantro/Coriander
4 Teaspoon
  • Salt
½ Teaspoon
  • Cucumber chopped
½ Cup
  • Water
½ Cup    


Blend the dates, green chili and salt with water to form a thick syrup. Then mix all the ingredients and serve. No cooking required

Serve as a snack or as a light dinner.

Preparation time: 10 minutes.



Brown Rice dosai (pan cake)

  1. Brown Rice(long grain) – 2 cups
    2.  Black Urid dahl(don’t remove the outer covering) – 1 cup
    3. Methi seeds (Fenugreek seeds) – 1 table spoon
    4. Others dahls of your choice – in total – 1 cup –mix of toor, channa, moong, masoor, etc.
  2. Blend well and leave it in a warm place or inside the oven(no need to turn it on). After fermenting, make dosas.       

Ferment it really well and so good not only for digestion but for your whole system. This fermented pan cake is much better than unfermented one's because it gives less stress to the body. So good to prevent many dieseases like diabetes, heart disease and cancer. 

Steaming is better than making as a pan cakes. The steamed one's are called as Idli's.

1. I add half a cup of “chamai  and cholam in tamil” and cut down on dahls a little. Check out the English names for it in grains section of sakthi pharmacy.  When you add chamai and cholam, the dosas become very crispy and turn out as good paper roast.
2. You can also add ginger, green chilli, little black pepper corns, asafetida, etc. for extra flavor.

 These dosas when fermented well are light for the body, healthy and tasty. It goes well with chutney and sambar.


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