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Expert Dietitian’s Guide to Bengal Gram & Coconut Salad for Gowri Ganapathi

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I was completely absorbed in the preparations for Gowri (Maha Lakshmi/Jeshta Gowri) Pooja celebrations, which fall on the 4th, 5th, and 6th days of Ganesh Utsav, celebrated on the 21st, 22nd, and 23rd of September 2012 this year. I was also involved in making several traditional Prasadam/Naivedhyam over these three days and, of course, indulging in all the delicious food prepared. However, as I always say and practice, anything in excess is dangerous. Enjoy moderate amounts without overloading your tummy, and savor what you eat, keeping all senses in sync!

Today, I would like to share a savory dish prepared during this pooja: Vatlya Dalichi Koshimbir (Bengal Gram Dal Coconut Salad). It’s one of the simplest yet most wholesome recipes, loved by both mother and son (Ganesha and Gowri/Parvathi)! It’s also prepared on the last day of Ganesh Utsav, but you can enjoy it anytime as a nutritious snack!

Ingredients:

  1. Soaked Bengal Gram – 150 gm (soaked for 6-7 hours in water prior to making)
  2. Fresh Coconut – 100 gm, grated
  3. Freshly chopped coriander – 1/2 bunch
  4. Ginger – coarsely pounded, 1 tsp
  5. Cumin seeds – 1 tsp
  6. Mustard seeds – 1 tsp
  7. Curry leaves – approximately 20 leaves
  8. Green chillies – 2-3, as per taste
  9. Asafoetida – 1 tsp
  10. Oil – 1 tbsp
  11. Salt – as per taste (lesser the better!)
  12. Lime juice – from 1/2 lime

Instructions:

  1. Heat oil in a heavy-bottomed pan and add cumin, mustard seeds, and asafoetida to crackle.
  2. Add chopped ginger, curry leaves, and green chillies. Mix well and leave on low flame for 2-3 minutes.
  3. Meanwhile, drain the water from the soaked Bengal gram, rinse it well, and add it to the seasoning mix. Cook on a low flame.
  4. Add the grated coconut, chopped coriander, and salt as per taste. Mix well and leave on low flame for 2-3 minutes.
  5. Add lime juice and serve warm.

Nutritional Benefits:

  • Bengal Gram: Rich in protein, carbs, fiber, minerals, and B vitamins.
  • Coconut: Provides protein, calories, medium-chain triglycerides (MCT), vitamins A and E, and fiber.
  • Coriander, Curry Leaves, and Green Chillies: Packed with minerals, vitamins A and C, and antioxidants.
  • Cumin and Mustard Seeds: Contain essential oils and antioxidants, adding warmth and flavor.
  • Asafoetida: Carminative, soothes intestines, prevents gas, and enhances flavor.
  • Oil: Adds fats and calories.

This salad is a complete, wholesome food. Treat yourself to this energy and protein-packed snack and feel the difference. Just remember to pre-plan by soaking the gram and grating the fresh coconut in advance.

Please remember, anything in excess is dangerous!

Ganapathi Bappa Moriyaa! Mangal Moorthi Moriyaa!

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Laddu Extravaganza for Bappa! Insights from an Expert Dietitian

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Lord Ganesha is offered several forms of laddu/laadu during Ganesh Utsav as he is fond of laddus. It seems like we have borrowed his sweet tooth for these ten days! 😊

After Modak, there’s a long list of laddus starting with motichoor laddu, boondi laddu, besan laddu, and rava laddu, which are commonly prepared and must-have prasadam/offering on one of the ten days.

However, it occurred to me that Ragi (finger millet) can be used to make delicious laddus and should not be missed as this is another preferred food of the elephant lord! In fact, I call Ragi laddus “Indian choco laddu” though they are devoid of cocoa. 😊

There are several variants in making these laddus. Below is my version of Ragi Laddus.

Ingredients:

  1. Ragi flour (Finger Millet) – 200 gm (slightly roasted in microwave for 1 min)
  2. Wheat flour – 100 gm (roast with a teaspoon of ghee (clarified butter) to a slightly brown color)
  3. Jaggery – 100 gm (grated)
  4. Dry coconut – 50 gm (grated)
  5. Milk – 100 ml (lukewarm)
  6. Ghee (clarified butter) – 20 gm
  7. Cashew nuts – 10-15 (plain roasted)
  8. Cardamom powder – 1 tsp

Method:

  1. Mix all the ingredients in the sequence listed above to make a soft dough.
  2. Form the dough into round laddus. The malty flavor and chocolaty color attract kids at first sight, so do make a point to name it Choco Laddu. What’s more, you are giving your child the best choco ever, 100% nutritious! 😊
  3. Laddus can be preserved in the fridge for up to one week. If you find the laddus too dry, just break them and bind them again by adding a little warm milk.
  4. You can also make a soft porridge of this laddu by adding hot milk, an ideal meal for infants and toddlers.

Some Knowledge on Ragi and its Qualities: Ragi (finger millet) is popular in the southwestern states of India. It is widely consumed as a staple food apart from rice in Karnataka and some parts of Andhra Pradesh, Tamil Nadu, and Maharashtra. Ragi is a very soft millet when made into flour and is a rich source of calcium, other minerals, and fiber. It is easily digested, soothes the digestive system, and is a natural coolant. Ragi soaked overnight in buttermilk or water is consumed as the first meal in hot summers, as it is loaded with rich minerals and fiber, absorbed gradually due to its fiber content, helping maintain fluid balance in the body and preventing energy loss/exhaustion. It is one of the cheapest and best infant foods popular in southern states of India and is making its mark in several branded cookies for its fiber and calcium-rich qualities, making it ideal for diabetics, cardiac patients, and weight managers. Regardless of the region, Ragi is a great food for infants because of its soft malty taste when cooked in milk with a bit of jaggery or sugar and a pinch of cumin powder. This is certainly an important food for moms-to-be and nursing mothers.

Nutritional Benefits:

  • Ragi: Rich in calcium, fiber, energy, and protein.
  • Wheat: Good amount of protein, energy, and fiber.
  • Jaggery: Unrefined sugar, iron, minerals, and fiber; great taste enhancer as a sweetener; complex form of sugar.
  • Coconut: Rich source of protein, vitamin E, minerals, and fiber.
  • Ghee: A better option of fat compared to saturated fats and trans fatty acids.
  • Cashew nuts: Rich in protein, essential fatty acids, fiber, and antioxidants.
  • Cardamom: Adds flavor, antioxidants, and essential oils.

Shall we call it a complete nutritious food? YES, of course! My take is that it’s the best food for all seasons and festivities and a great snack for kids with the goodness of all nutrients from various sources. You can make variations by replacing wheat flour with any other flour of cereals or pulses as per your taste and liking. You can also add cocoa powder to make it a real choco flavor for normal days. However, it is a practice in India to use all-natural sources of foods to prepare the Prasad or Naivedhyam (offering), so it’s all-natural in the current recipe. 😊

So, let’s get started with a hands-on experience!

Note: Always remember, anything in excess is dangerous!

Ganapathi Bappa Moriyaa! Mangala Moorthi Moriyaa!

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Why Offerings made to God are so nutritious !

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With the upcoming festivities Ganesh Utsav celebrated across several parts of India,  ( The 10 day celebrations of Lord Ganesh, the Elephant Buddha!) most of us would be busy preparing for the event and most importantly preparing foods favourite to Lord Ganesh !

Interestingly I realised that all the various foods offered to lord Ganesh are complete and wholesome foods. I shall post 10 recipes over the next days which are wholesome and nutritious foods. Let me start with Lord’s fav food “MODAK”

There are several variations to Modak that have been adopted over several parts of India. However the traditional recipe is as follows :

Make a dough with rice flour cooked in milk, allow it to cool, now make a mix of jaggery, fresh coconut grated and cardamom powder. Make small dumplings as showing in the pic and fill the dumplings with this mix and steam in pressure cooker for 10 -15 minutes and serve hot with clarified butter !

Now is this stuff really wholesome and nutritious ? Lets see :

1. Rice – rich in carbs and high biological value protein

2. Milk- protein and calcium rich

3. Jaggery – Minerals and Iron apart from calories

4. coconut rich in fiber, several essential fatty acids , vit-E and A

5. cardamom spice to add the extra flavour and antioxidants to the sweet dish

6. Cooked over steam so no fat required except for 5 gm of clarified butter again a better option compared to butter and other saturated fats

Now should we call it a complete food, yes of course , so please go ahead and take a hands on now …………… 🙂

Always remember any thing in excess is dangerous !

Ganapati Bappa Moriyaa ! Mangal Moorthi Moriyaa!