Saturday, April 3, 2010
I have chosen today the beet greens and buckwheat flour for there nutritional properties.
Beet Greens are very low in Saturated Fat and Cholesterol. They're also a good source of Protein, Folate, Pantothenic Acid, Phosphorus and Zinc, and a great source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.
Buckwheat has a variety of healthful properties. It’s an excellent plant source of easily digestive protein and contains all eight essential amino acids, so it’s close to being a "complete" protein. Buckwheat is also high in fiber (a big bonus for celiacs), B vitamins and, according to a USDA study, keeps glucose levels in check better than other carbohydrates -- which is good news for celiacs who also have diabetes. It’s also said to lower blood pressure and reduce cholesterol.
For the muthias:
2 cup chopped beet greens
1-1/2 cup Buckwheat flour (also known as Kasha, in India it is called Kutti no daro in Gujarati and Kuttu in most other Indian language
1/2 cup whole wheat flour
5 tbsp low fat curds
1 tbsp chopped coriander
juice of ½ lemon
1 tsp ginger-green chilli paste
2 large cloves garlic, grated (optional)
½ tsp turmeric powder (haldi)
a pinch of baking soda
sugar to taste (optional)
salt to taste
For the tempering:
1 tsp mustard seeds
1tsp sesame seeds
¼ tsp asafoetida (hing)
1 tsp oil
2 tbsp chopped coriander For the garnish
oil for greasing
Combine all the ingredients for muthias in a bowl and knead to make a soft dough using very little water as needed. (Don't let the dough rest as it will get all watery and gooey because of the greens, they contain lot of moisture)
Divide the dough into a 3 equal parts and shape each portion into a cylindrical roll. Place the rolls on a greased steamer and steam for 10 to 12 minutes till firm. Remove, cool and cut into thick slices.
Heat the oil in a non-stick pan and add the mustard seeds. When they crackle, add the sesame seeds and asafoetida . Add the sliced muthias and sauté over a low flame till they are lightly browned. Serve hot, garnished with the coriander.
P.S. Before you make the dough for muthias have all the ingredients ready and set water to boil in a big pot in which you will steam the muthias and grease the steamer so when your dough is ready you can steam the muthias.