Ingredients:

• 1 cup jowar (sorghum) flour
• 1/4 cup rice flour
• 1/4 cup semolina (sooji)
• 1/2 cup yogurt (curd)
• 1 small onion, finely chopped
• 1 small tomato, finely chopped
• 1 small carrot, grated
• 1/4 cup bell peppers (capsicum), finely chopped
• 2-3 green chilies, finely chopped
• A handful of fresh coriander leaves, chopped
• Salt to taste
• 1/2 teaspoon cumin seeds
• A pinch of asafoetida (hing)
• Water, as needed
• Oil or ghee for cooking

Instructions:

1. In a large mixing bowl, combine jowar flour, rice flour, semolina, yogurt, and enough water to make a smooth batter. The consistency should be similar to dosa batter. Allow the batter to ferment for a few hours or overnight.
2. Once the batter is fermented, add salt, cumin seeds, and asafoetida. Mix well.
3. Heat a non-stick pan or griddle (tawa) and lightly grease it with oil or ghee.
4. Pour a ladleful of the batter onto the center of the hot tawa and spread it gently into a round shape using the back of the ladle. Uttapam is thicker than dosa.
5. Sprinkle a handful of chopped onions, tomatoes, grated carrots, bell peppers, green chilies, and coriander leaves over the uttapam.
6. Drizzle a little oil or ghee around the edges of the uttapam and cover it with a lid.
7. Cook on medium-low heat until the bottom turns golden brown and the vegetables are slightly cooked.
8. Flip the uttapam carefully using a spatula and cook the other side until it’s cooked through and crispy.
9. Remove the uttapam from the tawa and serve hot with coconut chutney, tomato chutney, or sambar.

• Ingredients:

  • 1 ripe mango, peeled, pitted, and diced
  • 1/2 cup Greek yogurt
  • 1/2 cup rolled oats
  • 1 tablespoon chia seeds
  • 1 cup almond milk (or any preferred milk)
  • 1 tablespoon honey (optional, for sweetness)
  • Ice cubes

  Instructions:

  1. In a blender, combine the diced mango, Greek yogurt, rolled oats, chia seeds, almond milk, and honey (if using).
  2. Blend until smooth and creamy. If the consistency is too thick, you can add more almond milk.
  3. Add a handful of ice cubes and blend again until the smoothie is chilled.
  4. Pour the smoothie into glasses and enjoy this nourishing and filling drink.

Ingredients:

• 1 cup mixed millets (such as foxtail millet, barnyard millet, and little millet), rinsed and drained
• 2 cups mixed vegetables (bell peppers, carrots, peas, corn), chopped
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon sesame oil
• Salt and pepper to taste
• Chopped fresh cilantro for garnish

Instructions:

1. In a saucepan, combine the rinsed millet with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and let it simmer for about 15-20 minutes, or until the millets are cooked and water is absorbed. Fluff with a fork and set aside.
2. Heat olive oil in a large pan over medium heat. Add minced garlic and grated ginger, and sauté for a minute until fragrant.
3. Add the chopped vegetables and stir-fry for 5-7 minutes until they are tender yet slightly crisp.
4. Push the vegetables to one side of the pan and add the cooked millet to the other side.
5. Pour the low-sodium soy sauce and sesame oil over the millet and vegetables. Mix everything and cook for an additional 2-3 minutes.
6. Season with salt and pepper to taste. Garnish with chopped cilantro before serving.
7. This millet and vegetable stir-fry provides a wholesome and balanced meal rich in fiber and nutrients.