Upma is a traditional Indian breakfast dish. I wanted to give it my own spin and add a healthy flair by adding flax powder and millets. Millets are a great gluten free grain, very high in fiber, great for diabetics with the GI being low, packed with phytonutrients and antioxidants. Flax seeds/powder are packed with fiber, omega 3s, Lignans and work great for diabetics as well. These are simple swaps in recipes that can give any dish a healthy twist. Play around with your spices and fresh herbs to enhance the flavor of your recipes.
Ingredients:
100g semolina
100g millet (porso or foxtail)
50g flax
2 cups of vegetables, chopped (your choice)
1 onion, chopped
1 tomato, chopped
1/4 tsp mustard seed
1/4 tsp cumin
1 small ginger, chopped
1-2 green chilies
5 curry leaves
1 dried red chili
2 tbsp oil
Cilantro and lemon juice for garnish
Instructions:
- Add oil to a large pan and add mustard, cumin, red chili, onions, ginger and curry leaves. Stir well.
- Add all vegetables to the pan and salt. Let this cook on medium heat.
- While that is cooking, dry roast your semolina and millet and gradually add this to the water stirring constantly so it does not lump. I add my flax powder at this time
- Cook for 5-10 minutes on low heat
- Serve
Dietitian Moushumi 