European Friendly Ragi Puttu: A Healthy Steamed Delight

by | Sep 30, 2024 | Ayurveda

European Friendly Ragi Puttu: A Healthy Steamed Delight

In Ayurveda, Ragi Puttu, or Finger Millet Pancake, is a healthy steamed food that is nutrtitious and brings balance and wellness to your body. While some traditional Indian ingredients might not be readily available in Europe, you can still enjoy the same health benefits by substituting with local alternatives. Here’s how to make a European-friendly version of Ragi Puttu (Finger Millet Pancake) using ingredients commonly found in local markets.

Ingredients:

  • 1 cup ragi flour (finger millet flour)
    Alternative: If ragi flour is unavailable, use wholemeal spelt flour or oat flour for a similar nutty flavour and nutritional profile.
  • ½ cup grated zucchini (courgette)
    Alternative to ridge gourd or bottle gourd: Zucchini works well as it is hydrating, mild in flavour, and easily available in Europe.
  • ½ cup grated desiccated coconut (unsweetened)
    Alternative: Use fresh coconut if available in stores, or replace it with almond flour for a nutty, rich texture.
  • ½ tsp turmeric ( Curcuma powder )
    widely available in European stores or health shops.
  • ¼ tsp freshly ground black pepper
  • A pinch of salt
  • Water (as required)

Cooking Time : 20 mins

Instructions:

  1. Preparing the Flour: If you are using ragi flour, no changes are needed. For those using spelt or oat flour, roast the flour in a pan on medium heat for about 4-5 minutes until aromatic. Set it aside to cool.
  2. Grating the Zucchini: Grate the zucchini and squeeze out any excess moisture. In a bowl, mix the grated zucchini with turmeric, black pepper, and salt.
  3. Preparing the Flour Mixture: Gradually add water to the roasted flour while mixing it with your fingers. The texture should be crumbly but hold its shape when pressed. Add the zucchini mixture and combine thoroughly.
  4. Steaming the Puttu: Layer a steamer with parchment paper or a wet cloth. Spread a layer of desiccated coconut or almond flour, followed by the ragi-zucchini mixture. Alternate layers, ending with coconut or almond flour on top. Steam for 10-15 minutes until cooked through.
  5. Serving: Serve the puttu hot with a drizzle of almond milk or coconut milk, or enjoy with fresh berries or applesauce for a European touch.

Health Benefits of European-Friendly Ragi Puttu:

  1. Rich in Fiber and Nutrients: Wholemeal spelt and oat flour are high in dietary fiber, aiding digestion. Zucchini offers hydration and nutrients like potassium and vitamin C, while almond flour or coconut adds healthy fats and antioxidants.
  2. Anti-Inflammatory Boost: The combination of turmeric and black pepper is a potent anti-inflammatory remedy. This duo helps fight inflammation and boosts immunity, which is important for managing stress and seasonal changes in Europe.
  3. Balances Blood Sugar: Both spelt and oat flours have a moderate glycemic index, helping to regulate blood sugar levels. This makes the dish a great option for people who need to manage energy and sugar levels.
  4. Supports Digestive Health: Zucchini is easily digestible and hydrates the body. The fiber content in oats, spelt, and coconut or almonds further supports gut health, essential for overall wellness.
  5. Local and Sustainable: By using ingredients like zucchini, oat flour, and almond flour, this recipe becomes more sustainable and aligned with European diets, while maintaining the Ayurvedic principles of balance and nourishment.

This European-friendly Ragi Puttu is a delicious and nutritious way to bring Ayurveda into your daily routine, using locally sourced ingredients. Whether you’re looking for a wholesome breakfast or a light meal, this recipe offers a balance of flavours and health benefits, perfect for the European lifestyle. This version is adapted for ingredients widely available in Europe, yet it retains the core Ayurvedic benefits.

We believe in collaborative relationship-based care where our Ayurvedic Doctors, Ayurvedic Practitioner, Ayurvedic Supplement Brands, Ayurvedic Nutritionists & Chefs, Yoga, and Meditation Trainers are in sync. Contact the team who passionately works together to hold your hand in this healing journey.

Delicious Strawberry Fruit Bowl – Best ayurvedic diet for Summer in Spain

by | Sep 17, 2021 | Lifestyle

Delicious Strawberry Fruit Bowl – Best ayurvedic diet for Summer in Spain

An Ideal Diet for Summer in Spain

As summer heat increases in Spain, more fruits are available! Fruit is a wonderful breakfast option for the hotter seasons in Barcelona or Marbella in Spain when the Ayurvedic Agni (digestive fire) tends to be a little less strong because the body is trying to cool itself down, which takes away heat and strength from the digestive fire. The water content in the fruit also helps to keep the body adequately hydrated in the heat.

Lightly cooking fruit increases digestibility, and this summer strawberry fruit bowl guides you on how to spice and sauté your fruit for maximum flavor and optimal health benefits. Let us know if you enjoyed this fruitful, summer recipe:

SUMMER STRAWBERRY FRUIT BOWL
Ingredients Serve 4

  • ⅓ tsp mineral or rock salt
  • ¼ tsp anise seeds or anise seed powder
  • 1 tsp fennel powder
  • 1 tsp cardamom
  • ½ Tbsp fresh chopped ginger
  • 1.5 tbsp ghee (or coconut oil)
  • 1 Tbsp fresh chopped mint
  • 4 Tbsp maple syrup
  • 4 cups pears, cut into 1-inch cubes
  • 3 cups peaches, cut into 1-inch cubes
  • 2 cups strawberries, sliced in half if small and in quarters if large

Steps
Warm 1 Tbsp ghee in a medium sized saucepan. Add ¼ tsp mineral salt, anise seeds, and Tbsp of the fresh chopped ginger. Simmer until the spices’ aroma comes up, add the fennel powder, and simmer for another minute. Add the chopped pears and water to only ⅓ of the height of the pears, and simmer until they start to become soft. Add in the peaches and simmer for 1 – 2 minutes until the fruit is slightly soft. Turn off heat.

Warm ½ Tbsp ghee in a small sized saucepan. Add ⅛ tsp mineral salt and cardamom powder. Simmer until the spices aroma comes up. Add the strawberries and water to ¼ the height of the strawberries. Simmer 2 – 4 minutes until the strawberries are soft.

Transfer the pears and peaches to bowls, and top with strawberries, 1 Tbsp maple syrup and about ¾ tsp mint per serving. Enjoy!

We believe in collaborative relationship-based care where our Ayurvedic Doctors, Ayurvedic Practitioner, Ayurvedic Supplement Brands, Ayurvedic Nutritionists & Chefs, Yoga, and Meditation Trainers are in sync. Contact the team who passionately works together to hold your hand in this healing journey.

My Summer Freshness in New York- Watermelon Radish and Asparagus Salad – An Ayurvedic Recipe

by | Sep 10, 2021 | Lifestyle

My Summer Freshness in New York- Watermelon Radish and Asparagus Salad – An Ayurvedic Recipe

Ideal Ayurvedic Recipe For Summer in New York

Hey there, I’m Gina – you have probably noticed me on the ASHAexperience platform as an Ayurvedic Chef, if you haven’t yet, well I am an Ayurvedic Chef and have been creating modern Ayurvedic recipes for years.

I have met so many people that assume I specialize in Indian cuisine because of my Ayurveda touch. Although I have mastered many Indian Ayurvedic Recipes, I have also come to realize Ayurveda is not a cuisine, it is simply about eating natural foods that match your mind and body type.

In Ayurveda, as well as modern science, using fresh ingredients for your meals have an endless amount of health benefits.

Asparagus is a great source of fiber, vitamin A, C and K which will boost your digestive tract in no time. It is high in nutrients and low in calories, perfect for feeling full and healthy.

Watermelon Radish is a part of the radish family and does not actually taste like a watermelon. You are bound to feel a boost of energy after eating this because of its richness in magnesium, Vitamin A and C, potassium and calcium.

As we are in the peak of summertime, I am sharing a quick and easy recipe that will make you feel energized and cool on a hot day.

Watermelon Radish and Asparagus Salad

Ingredients

  • 1 bunch Asparagus – chopped into 1 inch pieces
  • 2 medium Watermelon radish – chopped into half moons
  • 2 Tablespoons olive oil
  • ¼ cup chopped fresh mint
  • 1 tablespoon orange zest
  • Juice of ½ fresh lime
  • ¼ tsp of salt
  • Pinch of black pepper

Steps

  1. Prepare a bowl of ice water for the vegetables. Bring 2 cups of water to a boil and add salt to the taste of the ocean.
  2. Once the water is boiling, add the asparagus and cook for 4 minutes. Use a slotted spoon and transfer the asparagus to the ice bowl for 10 seconds. Remove with a slotted spoon and let rest in a bowl.
  3. Repeat with the watermelon radish, cooking for 5-7 minutes or until tender.
  4. Now your vegetables are cooked and waiting in the bowl. Add the mint.
  5. In a separate bowl, mix the rest of the ingredients to form a dressing. Taste and adjust seasoning as needed. Pour over the vegetables and toss.
  6. Enjoy cool

Do you know your Ayurvedic Dosha (mind-body type)? Check out the substitute ingredients below:

Vata/Airy digestion – sub golden beets and add 1 tsp fresh grated ginger.

Pitta/Fiery digestion – radishes may be too pungent for you if you are feeling fiery. Sub golden beets or green beans. Additionally add 1 tsp of maple syrup to the dressing.

Kapha/slow digestion – these vegetables suite you well, but add 1 tsp grated fresh ginger

Want to discover more Ayurvedic recipes for different seasons? Connect with me on the ASHAexperience platform so I can virtually meet you for a personalized cooking session using your favorite ingredients!.

We believe in collaborative relationship-based care where our Ayurvedic Doctors, Ayurvedic Practitioner, Ayurvedic Supplement Brands, Ayurvedic Nutritionists & Chefs, Yoga, and Meditation Trainers are in sync. Contact the team who passionately works together to hold your hand in this healing journey.