Broken Wheat Upma (Dhaliya Upma)

Broken wheat/Dalia is said to be a healthy grain. It is nothing but wheat but broken into small pieces with little husk on it. It has become a practice to have dalia/ broken wheat, as diet food too. Our Indians have adopted as one of the must grain in the kitchen store. We can prepare loads of food items using this daliya. I have prepared Uppittu/Upma and we had it in the evening.

I have used dalia, green chilly, ginger and coconut.
Lets see some benefits of eating " Dalia/Broken Wheat " in our diet.
Broken wheat helps to reduce weight. It is high in protein and low in calories. It is filled with carbohydrates and good source of energy. It helps to reduce the high blood pressure and is rich source of Vitamin B1 and B2. It is filled with fiber and good for digestion. It is good for people who wants to control blood sugar since it is digested slowly and keeps you full for a long time. It also contain manganese. (Mineral).

Now lets see the recipe. : I have used small pressure cooker to ensure dalia is cooked well.

Things Needed :

Dalia/Broken wheat/ Bulgur : 1 to 1 1/2 cup
Water : 3 to 3 1/2 Cups
Green chilly : 3
Ginger : an inch (grated)
Coconut : Fresh and grated
To Season :
Oil : 2 to 3 Tablespoons
Ghee : 1 Tablespoon
Mustard seeds : 1 Teaspoon
Urid dal : 1 Teaspoon
Curry Leaves : 6 to 8 leaves
Coriander leaves : 1 Tablespoon (Optional)
Salt : As required

Method :

1. Wash and cut green chilly, corioander leaves.
2. Wash and remove the outer skin of ginger and wash it again. Grate it and keep it aside.
3. Grate coconut . Keep water for boiling.
4. Keep the pan on the fire and heat. Add oil, mustard seeds and urid dal.

5. Let the mustard seeds splutter. Add green chilly and curry leaves. Fry for 10 seconds.
4. Now add dalia and fry nicely for 2 to 3 minutes. Add boiling water and mix it well.
5. Cover it and cook on medium flame. Stir inbetween. Let it be there for 5 to 6 minutes.
6. Now open the lid, add required salt, grated ginger, fresh coconut and a table spoon of fresh ghee.

7. Add cut coriander leaves and mix it well. Serve healthy Broken Wheat Upma.

Note : 

It taste just like bansi/ the bigger size rava rava upma. Adding ghee is optional. Do not add more oil. It does not take much oil. Adding onions or any vegetable is optional. You can also use Palav Masala and prepare Broken wheat Palav  or Dalia bisibele baat, dalia mosaranna etc. You can cook them in a pan also. It takes littel more time.
Adding any spice is optional. Adding coconut is also optional/. Use of more water is optional.
Time : 2o to 25 minutes. 
Serves : 3 to 4 

Oats Upma/Uppittu

Oats Upma is a simple and quick dish and it can be eaten for breakfast, as snack or even for dinner. When you are really hungry and looking for something eat, fast and easy Oats Upma can be prepared.
Oats are said to be healthy to the core and the people who wants to diet will surrender themselves in eating Oats. Many many varieties of dishes can be prepared using Oats.

I normally store a small pack of plain oats. I do prepare laddu or some sweets using this oats. This time I just wanted to try this upma. Using Oats you can really prepare many Indian snacks and dishes.
Lets see some benefits of eating Oats in our diet.
Oats are extremely healthy grain. It is full of nutrients like fibre, Vitamin E, essential fatty acids. Eating Oats helps to lower the cholesterol levels. They are low fat diet content. They are rich in anti-oxidents. Oats are rich in soluble and insoluble fibre. They helps to regulate the bowel movements and prevent constipation. They also help to control blood sugar level in Diabetes.
Lets see the recipe now.

Oats (any brand) : 2 to 3 cups

 Onion : 1
Coconut : 1/2 Cup
Green chilly : 2
Ginger : 1 Teaspoon (grated)
Lemon : 12 Teaspoon
Oil : 2 Tablespoons
Ghee : 1 Tablespoon
Mustard seeds : 1/2 Teaspoon
Urid Dal : 1/2 Teaspoon
Curry Leaves : 8 to 10
Coriander leaves : 1 Tablespoon
Turmeric Powder : a pinch
Salt : required

Method : 

1. Remove the outer skin of onion, wash it and cut into small pieces.
2. Wash and cut green chilly, coriander leaves and curry leaves.
3. Squeeze out the lemon and keep the extract aside.

4. Grate coconut and keep it aside.
5. Keep a pan on the fire and heat. Add oil, mustard seeds and urid dal.
6. Let the mustard seeds splutter, add curry leaves and cut green chilly. Fry for 10 seconds.

7. Add onions and fry for a minute. Add oats and fry nicely for a minute. It mixes well quickly.

8. Add little less than 1/2 cup of boiling/ normal water, little turmeric powder, salt and cover with a lid. Let it cook on low flame.
9. Stir in between so that it does not get burnt at the bottom. Add a spoon of ghee.

10 Put off the fire. Add lemon extract, cut coriander leaves and grated coconut. Mix it nicely and shift the ready Oats Upma to a serving dish.

Note : 

Take care while adding water. Oats become soft very quickly. You can add cooked vegetables to the upma. Adding onions is also optional. (You can prepare Upma without onions). Adding more chilly is also optional.

Time : 10 minutes
Serves : 2          

Carrot -Curd -Coconut Upma

Ready to Serve Uppittu (Upma)

Upma or Uppittu is easy to prepare and it is one of the quick preparation food item. Many of us like Upma. I have seen many people eating Upma in Hotel. Even I like Upma. It is tasty and spicy.

Upma can be done in different ways and with different ingredients. You can use medium rava or bansi rava (little bigger than medium rava), Rice rawa (akki tari) or even Awalakki -Uppittu, Sabakki (Sabudhan) Uppitu, Shavige Uppittu, Godi tari (wheat rava) Uppittu etc. Adding lots of vegetables or brinjal (vanghi bath) , or capsicum, onions gives and adds to the taste and gives satisfaction to the tongue bud. Preparing Vanghi (brinjal) needs some special spices. It is spicy and taste good.
Let us see some benefits of using Rava in your daily diet.
Rava or Semolina is prepared using Durum (hard variety) wheat and it is good substitute for rice. Rava is good for people who wants to shed their extra weight.  It  is good for diabetics. It is digested slowly. It is low in fat and high in carbohydrate food.It is low in sodium and cholesterol. It is high in fiber. It is considered as a balanced diet. It has very less of saturated fats. It is loaded with Vitamin B complex and high in Vitamin E. It contain good amount of minerals like potassium, phosphorus, magnesium, zinc and calcium.

With all these benefits we can also use Rava in preparing cakes and cookies and Semolina is good for people who are suffering from fever.
You  should also know Some people are allergic to Semolina (Rava).

I have used Medium size rava , carrots, curd and coconut. Adding curd to Upma gives a good texture and adds to the taste.We can have this Upma for breakfast, as evening snack or even for dinner.
Carrot, curd coconut  Upma can be prepared on special fasting days. No onions are used in this Upma.

Things needed :

Medium size Rava (Semolina) : 1  Cups
Carrots : Grated : 1 Cup
Curd :(or Butter milk) : 1/2 Cup
Oil : 2 to 4 Table spoons
Coconut : 2 to 3 Table spoons
Green Chilly : 2 to 3
 Curry Leaves : 8 to 10
Ginger : a small piece
Salt : To taste
Water : 1 3/4 Cup.
Ghee : 1 to 2 Table spoons.
Mustard seeds : 1/2 Tea spoon
Urid dal : 1 Tea spoon
Jaggery : 1 Table spoon.

Method : 

1. Wash and grate carrots and ginger and coconut. Cut green chilly and keep it aside.

2. Keep water for boiling.
3. Keep a big pan and add oil.and heat. Put mustard seeds and Urad dal. Let mustard seeds splutter,

 4. Add green chilly and curry leaves. Fry for 10 seconds.
5. Add Rava and fry nicely till the raw smell disappear. (do it on low flame).

6. Add salt and boiling water and stir slowly and mix it well. Add curd and mix it well.

 

 

7. Add grated carrots, jaggery and ginger and stir on low flame till the consistency get thick and it cooks well. Cover for 2 minutes.

 

8. Put of the gas and add Ghee and coconut. Mix it again nicely and Shift the Ready Carrot, Curd, Coconut Upma to a serving dish.

 

  

9. Serve with a banana and a cup of Coffee..

 

 

 Note :

You must fry rava nicely. Do it on low flame. Adding Jaggery is optional. Adding more chilly or other vegetables are also optional.
You can also use onions. Fry onions in a spoon of oil and then add it before you add hot water.
You  can also add more water (1 rava = 2 cups water) to make it little more moisture. (It will be soft which some people like in that way).  You can also use any cooking oil you prefer. I have used coconut oil. Adding more ghee also optional.

Time : 20 minutes
Serves : 4.  

Capsicum - Rava Upma (Uppittu).

Capsicum Rava Uppittu (Upma) is a healthy snack and we can have them for breakfast, as snack or for dinner too. Adding Capsicum to Upma gives a good aroma and adds taste to Upma.

Lets see some benefits of Semolina and Capsicum which are main ingredients in Capsicum Upma.

As we all know Rava or Rave (in Kannada language) is from durum wheat and contain lots of minerals such as phosphorus, zinc and magnesium. Semolina is a good source of two vital vitamins, E and B group which are essential for good immunity from disease. Eating semolina makes you more active and it digested slowly, so that you do not feel hungry for a long time. For those who lead an active lifestyle, semolina is a quick and nourishing source of energy.

Capsicum  helps to keep the skin clear, prevents rashes and pimples. It contain vitamin A which is good for eyes and helps to prevent eye diseases.Capsicum is helpful in treating pain - related diseases. It burns calories. Eating capsicum speeds up the metabolism. It reduces weight gain and prevents indigestion. It also regulates blood pressure and lowers cholesterol. Capsicum extract is one of the best hair growth boosting product. It also prevents hair fall.

Here is a recipe of Capsicum Upma. I have used Medium sized Rava, capsicum, grated coconut.

Capsicum Upma is a tasty dish which every one will love to have it. Its one of the most favourite breakfast and snack dish for the South Indian. A bowl of Hot and Spicy Upma and a cup of Coffee or Tea goes very well together. We can also serve this dish in small kitty parties or get together. This capsicum - rava upma is prepared without onions and you can have them on special days and fasting time.

Ingredients :
Medium sized Rava (Semolina) : 2 Cups
Capsicum : 2 (Medium Sized )
Coconut : 1/2 Cup (fresh and grated)
Green chilly :  2 to 3
Ginger : 1 Table spoon (grated)
Oil : 2 Table spoons
Ghee : 2 Table spoons
Mustard seeds : 1/2 Tea spoon
Urid dal : 1/2 Tea spoon
Jeera :1/2 Spoon
Curry leaves : 6 to 8 leaves .
Salt : to taste
Water : 3 1/2 to 4 cups

Method

1. Wash and cut green chilly, curry leaves and capsicum. Grate coconut and ginger.

2. Boil water and keep it aside.
3. Keep a pan on the fire and heat. Put oil and mustard seeds, urid dal. Let the mustard spurt.

4. Add cut green chully, jeera and curry leaves. Add capsicum and fry nicely till they turn soft (2 nutes).

5. Add rava and fry with capsicum till the raw smell disappear.

6. Add salt, ginger and required boiling water.

7. Mix it well and stir till they turn little thick. cover the lid and cook on low flame for 2 to 3 minutes.

8. Now remove the lid and put fresh grated coconut and 2 table spoons of ghee and stir slowly and put off the gas.
9.Shift the Ready Capsicum Upma to a serving dish.

10. Serve Capsicum Upma with a cup of coffee or tea...or curd and coconut chutney.

 Note : 

You can use more vegetables if you wish. Adding more oil or ghee adds to the taste but not a healthy habit. You can lesson or add more chilly according to your wish.
Time :  20 minutes
Serves : 4.

Coconut -Rava Upma .(Uppittu)

 This is one of my earlier post and I just wanted to refresh with some information and add some pictures related to the post. This will surely help people to try out the dish easily.

Rava or Rave (in Kannada language) uppittu is easy to prepare. I can surely say there are so many who like uppittu, though some may not like it. Uppittu or Upma is one of the recipe, many have tried and got the best result.
Upma can be prepared with many types, plain rava upma, vegetable upma, vanghibath upma, onion upma or tomato upma etc. 
We have heard people saying eating upma is like putting a cement base. We do not feel hungry because of upma. It is because Rava (semolina) takes time to digest and we do not feel hungry for a long time.
Rava or Semolina is made with durum wheat and it is really good for people who wants to reduce weight. It is low in fat and high in carbohydrates and helps to boost energy. Rava is low in sodium and cholesterol and high fiber content and it is consisered as balanced diet food. It is rich in Vitamin B complex and Vitamin E.
As  I said earlier it is easy to prepare and will be surely loved by all age group.
There is No onions or garlic in this recipe. We can prepare this Upma for any special days or as snack too. It is one of the best breakfast food that you can enjoy with a cup of coffee.
I have used Rava (medium size), oil, ghee, coconut and green chilly.

Ready to Serve Coconut -Rava Upma

Things Needed : 
Rava (Medium size) : 2 cups.
Water : 4 cups.
Coconut : 1 Cup.
Green Chilly : 2 to 3
Curry leaves: 5 to 6 leaves
Ginger : 1/2 Teaspoon. (grated).
Salt : as required
Oil: 2 Table spoons.
Ghee: 2 Table spoons.
Mustard seeds: 1/2 Tea spoon
Urd daal: 1/2 Tea spoon
Method: 
1. Wash and cut green chilly and grate coconut and ginger. Keep it aside.

2. Boil water and it should be hot when you are using it.
3. Keep a pan on the fire and heat. Add oil and put mustard seeds and urd daal. Let it spurt. Add green chilly and curry leaves.
4. Now add rava to the mustard mixture and fry on low flame. Keep stirring. Fry till the raw smell disappear (3 to4 minutes).

5. Now pour boiling water to the mixture and mix it thoroughly. Add salt,ginger and mix it nicely and cook on low flame for 2 to 3 minutes..

6. Add fresh grated coconut and ghee . Mix it nicely and put it in a serving bowl.

7. Serve hot Coconut -Rava Uppittu with a cup of curd, pickle. You can sprinkle little sugar on the top of uppittu while serving.

Note:
 Rava should be roasted well to get the fine upma. Do not over fry. Upma turns brown and smells burnt. One should take care while roasting. Add less oil while frying then you add the rest at the end. You can add more green chilly if you want.(optional). Adding ginger and lemon gives a good taste. You can add a tablespoon of sugar to give sweet taste or you can serve sugar along with upma.
You can prepare this upma with thick variety of rava also. Remember not to add much oil if you are using the thick variety.Do not cook coconut. Just put them on the top of upma and put off the gas. (fire). Coconut aroma adds to the taste. You can also use coconut oil instead of ghee. 
Serves : 3 to 4
Time: 15 Minutes.