72. OATS UPMA (DIABETIC & HEART FRIENDLY)

INGREDIENTS  

1. Oats Semolina* (Suji) - 1 cup
2. Cooking Oil 1 tsp
3. Chana Daal- 1 tsp
4. Black Mustard Seeds- 1/4 tsp
5. Heeng (Asafoetida)- 1 pinch
6. Onion chopped 1/2 cup
7. Ginger chopped 1 tsp
8. Green Chillis slit into two -2 (or as per taste)
9. Curry Patta Leaves - 3 twigs -washed and chopped 
10. Tomato chopped  1/2 cup 
11. Plain Roasted Peanuts - 1/4 cup
12. Grated Coconut 1 tbs 
13. Salt 1/4 tsp ( adjust to taste)

METHOD 

• Dry roast Oats Semolina (Suji) in a kadhai (pan) till a nice aroma starts coming but still remains white in colour. Keep it aside.
• In the same kadhai, heat 1 tsp oil, add 1 tsp washed daal and stir till it turns golden.
• Add 1/4 tsp black mustard seeds and let them splutter.
• Add 1/2 cup chopped onions, 1 tsp chopped ginger, 2 slit chillies, a pinch of heeng, 1/2 cup chopped tomatoes, chopped curry patta leaves, salt, 1/4 cup peanuts, and grated  coconut and stir fry for 2-3 minutes. 
• Add 3 cups of water and let it come to boiling point.
• Add dry roasted Oats semolina and mix briskly to ensure that there are no lumps.
• Cook on low heat for about 10 minutes. Keep stirring from time to time. 
• Serve hot with any chutney. 

* Good quality Oats Suji (semolina) is available in the market under various brand names. Otherwise one can grind coarsely ordinary oats in a dry grinder. Make sure that it does not become too fine.

71. BAINGAN BHARTA PURABIA (DIABETIC & HEART FRIENDLY)

INGREDIENTS

• Round Seedless* Baingan Large (Brinjal/Eggplant) - 01
• Garlic 5 cloves
• Onion chopped 1 cup
• Ginger chopped 1 tbsp 
• Tomato chopped 1 cup 
• Green Chillies finely chopped 3 (or as per taste)
• Salt 1/4 tsp ( adjust to taste)
• Mustard Oil 1 tsp

METHOD

• Peel and cut brinjal into eight large pieces.
• In a pressure cooker, boil along with garlic and salt and 4 tbs water till one whistle. 
• Open cooker and cook till extra water evaporates. Mash brinjal well and let it cool down.
• Add uncooked chopped onion, ginger, chillies, tomatoes and 1 tbsp of unheated Mustard oil. Mix well.  
• Serve cold with hot rotis or parathas. 

CAUTION

If you are not fond of raw mustard oil flavour, don't try this as this dish has a very strong mustard oil flavour.

70. BENGALI FISH MUSTARD CURRY (DIABETIC & HEART FRIENDLY)

INGREDIENTS

1.     Fish 300 gms

2.     Mustard Seeds (preferably yellow) - ½ cup

3.     Mustard Seeds Black - ½ tsp

4.     Green chillies - 3

5.     Salt ¼ tsp (to taste)

6.     Turmeric Powder ( ¼  tsp)

7.     Cooking Oil (preferably Mustard Oil) -1 tsp

METHOD

1. Cut fish into small pieces say 2''X2”. Wash and drain.

2. Grind together yellow mustard seeds, salt, turmeric powder and green chillies with a little water to form a fine paste. Add up to 150 ml water.

3. Heat oil in a flat pan. Add black mustard seeds. 

4. As the seeds splutter, pour the mustard paste. Bring it to a boil and reduce the heat. Cook for about 10 minutes or until it becomes thick.

5. Add fish pieces and cover with a lid.

6. Let it simmer for another 10 minutes or until the fish is done.

7. When ready, the sauce should be thick and creamy.

Goes well with plain boiled rice.


TIPs & TRICKs
    1. Mustard seeds must be ground with green chillies. Otherwise, the taste will become bitter. 
    2.The mustard chilly paste should be used immediately and not kept for too long.

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