Escolar Documentos
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p v satheesh
director
deccan development society
METHOD:
Phosphorous
Hydrates g
Minerals
Energy g
Proteins
Iron mg
Fat Gms
Calcium
KORRA is rich in fibre. Fibre is associated with reduced incidence of
Carbo
Fiber
Gms
gms
gms
mg
coronary heart diseases and certain types of cancer. Fibre is most advocated
mg
Ingredient
for diabetic people since it helps the gradual release of sugar into our system
unlike rice
bengal 20.8 5.6 2.7 1.2 59.8 372 56 331 5.3
gram dal
Special Features foxtail 12.3 4.3 3.3 8.0 60.9 331 31 290 2.8
❆ Rich in protein, builds body , helps in growth. millet
❆ Rich in Iron , builds blood. black gram 24.0 1.4 3.2 0.9 59.6 347 154 385 3.8
❆ Good source of fiber, promotes healthy digestion
❆ Offers high energy; keeps you active oil - 100 - 900 - - - - -
METHOD METHOD
✦ Soak Blackgram dhal and
✦ Sieve both the flours
Foxtail millet separately for
together. 3-4 hours. Grind them
separately to a coarse
✦ Add cumin seed, salt, chilli
texture.
powder and baking powder.
✦ Finely chop coconut,
✦ Mix well, and make a batter ginger, green chillies,
Korra Bajji
coriander and curr y
by adding sufficient water.
leaves. Korra Vada
✦ Heat the oil in a deep frying ✦ Add these finely chopped
INGREDIENTS INGREDIENTS
saucepan. ingredients, salt and 2
Bengalgram flour 1/4 kg glasses of Upma rava to
Black gram dhal 1/4 kg
✦ Gently put little scoops of the coarsely ground Foxtail millet 1/2 kg
Foxtail millet flour 1/2 kg
batter into the heated oil, Blackgram dhal and Upma rava 2 cups
Cummin seeds 10 gms
and fry till the lumps of batter Foxtail millet Coconut (optional)25 gms
Chilli Powder 25 gms
turn light brown. ✦ Mix well to form a batter Ginger 25 gms
Baking Powder a pinch
Oil 1/2 kg or 250 ml ✦ Heat oil in a pan, and Coriander, curry leaf and
✦ Serve the bajji hot with any
deep-fry little scoops of green chillies for taste
pickle or chutney. Salt to taste batter until golden brown Oil 1/2 kg or 1/2 litre
✦ Ser ve the vadas with Salt to taste
Cooking time: 20 mins. chutney.
Cooking time: 30 mins.
Phosphorous
Hydrates g
Minerals
Energy g
Proteins
Iron mg
Fat Gms
Calcium
Carbo
Fiber
Gms
gms
gms
Phosphorous
mg
Hydrates g
mg
Minerals
Ingredient
Energy g
Proteins
Iron mg
Fat Gms
Calcium
Carbo
Fiber
Gms
gms
gms
mg
mg
Ingredient
Black 24.0 1.4 3.2 0.9 59.6 347 154 385 3.8
bengal 20.8 5.6 2.7 1.2 59.8 372 56 331 5.3 gram dal
gram dal Foxtail 12.3 4.3 3.3 8.0 60.9 331 31 290 2.8
foxtail 12.3 4.3 3.3 8.0 60.9 331 31 290 2.8 millet
millet oil - 100 - 900 - - - - -
oil - 100 - 900 - - - - - coconut 4.5 41.6 1.0 3.6 13.0 444 10 240 1.7
fresh
METHOD:
Energy g
Proteins
Iron mg
Fat Gms
Calcium
Carbo
Fiber
Gms
gms
gms
mg
mg
Ingredient
✦
and green gram dal.
Allow it to fry well, add salt to
Little millet 1 kg large vessel. Into the boiling (Kheer)
Water to cook 2 liters water, add Little millet flour
taste and add water ( two Greens 50 g slowly and stir constantly to INGREDIENTS
liters of water to 1 kg. Little Onion 25 g avoid lump formation.
Greengram dal 250 g Little millet 500 g
millet). ✦ After the flour is stirred in, add
Green chilly as needed Water to cook 3 liters
✦ Cover the vessel with a lid the ready jaggery solution.
Oil 20 g Jaggery 500 g
and allow to boil . Seasoning seeds, Curry leaf ✦ Let the mixture cook for a few
✦ Wash Little millet and pour it Somph 50 g
Ginger garlic paste to taste minutes on a slow fire.
in the vessel Salt to taste Copra 100 g
✦ Remove from the stove and
✦ Stir well, cover with a lid, and Ground nut 100 g
ser ve hot. Add ghee if
Cooking time: 10 mins.
cook to a firm consistency on needed.
a steady flame. Cooking time: 30 mins.
Energy g
Proteins
Phosphorous
Iron mg
Fat Gms
Calcium
Hydrates g
Minerals
Energy g
Proteins
Iron mg
Fat Gms
Calcium
Carbo
Fiber
Gms
gms
Carbo
gms
Fiber
mg
Gms
mg
gms
gms
Ingredient
mg
mg
Ingredient
Little millet 7.7 4.7 1.5 7.6 67.0 341 17 220 2.5 Little millet 7.7 4.7 1.5 7.6 67.0 341 17 220 2.5
Green gram dal 24.5 1.2 3.5 0.8 59.9 348 75 405 3.9 Coconut Dry 6.8 62.3 1.6 6.6 18.4 662 400 210 7.8
Oil - 100 - - - 900 - - - Ground nut 26.2 39.8 2.5 3.1 26.7 570 77 370 3.1
Special Features Jaggery 0.4 0.1 0.6 - 95 383 80 40 2.64
✫ All in one Dish
Note : The same recipe holds good for Korra Pasham
Note : The same recipe holds good for Korra Kichidi, Yavva Kichidi
METHOD
✦ Clean Blackgram dhal
and Little millet.
✦ Soak both the dhal and
Little millet separately for
about 4 hours.
✦ Grind them separately.
Mix together, add salt and
leave the mixture over Sama Idli
night for fermentation.
✦ Mix the batter very well. INGREDIENTS
Take an Idye maker. Place Blackgram dhal 1glass
the batter on Idli plates
Little millet 2 glasses
and steam them for about
20 minutes. Salt to taste
or chutney.
Energy g
Proteins
Iron mg
Fat Gms
Calcium
Carbo
Fiber
Gms
gms
gms
mg
mg
Ingredient
Little millet 7.7 4.7 1.5 7.6 67.0 341 17 220 2.5
METHOD
✦ Take a handful of Taida (Ragi)
flour, and add water to it to
make a soft dough.
✦ Knead the dough into a lemon-
sized ball.
✦ Take a wooden board , and
sprinkle some flour on it. Taida Roti
✦ Place the dough-ball on the
board, press gently with both INGREDIENTS
TAIDA [Ragi], Finger millet hands, and pat into a round roti Finger millet flour 500 g
Water as required
(disc).
Salt to taste
Taida is considered as the coolest and the richest millet in terms of its ✦ Heat an iron pan. It Gently
taste and nutrition. Taida is rich in minerals, especially calcium which place the roti on the heated Cooking time: 15 mins.
builds bones ad teeth. Taida is also rich in other minerals and fiber. It pan
also contains good amounts of B1 and B2 which help in different ✦ Sprinkle a little water on the roti
biological functions. to cover it evenly.
✦ Roast it on an even flame on
Rice is poor source of calcium with a value of 10 mg where as Taida has both sides till it is cooked.
an enormous amount of calcium that is 344 mg per 100 gms. It is also ✦ Roti making is an art which
advised in many therapeutic diets example diabetes. Among all the can be mastered through
millets this is easily digestible. practice.
Phosphorous
Hydrates g
Minerals
Energy g
Proteins
Iron mg
Fat Gms
Calcium
Carbo
Fiber
Gms
gms
❇ Taida [Ragi] provides proteins for growth.
gms
mg
mg
Ingredient
❇ Jaggery normally used with Taida in most recipes, is a good
source of iron essential for blood building.
Finger Millet 7.3 1.3 2.7 3.6 72.0 328 344 283 3.9
Note : The same recipe holds good for Jonna Roti, Sajja Roti.
METHOD
✦ Roast groundnut and grind into
fine powder
✦ Grind fennel seeds into fine
powder
✦ Punch jaggery
✦ Take one liter of water, add
crunched jaggery into it and
dissolve. Sieve and keep the
solution aside Taida (Ragi)
✦ Roast Taida (Ragi) flour flour
Ambali
with ghee for 5 minutes.
INGREDIENTS
SAJJA[Bajra, Pearl millet]
✦ Boil two liters of water in a large
vessel. Into the boiling water, Taida(ragi) flour 500 g
Water to cook 3 liters Another cool customer among the traditional crops is Sajja.
add the roasted finger millet
Considered a COOL crop and known for its delicious rotis and
flour slowly and stir constantly Jaggery 500 g malida Sajja is also a great storehouse of nutrition. At 361 k.cal of
to avoid lump formation. Fennel (Somph) 50 g energy per 100 gms it tops the list of energy-giving grains. It also
✦ After the flour is stirred in, add Ground nut 100 g has 132 mg of carotene per 100 gms. Compare this to Rice which
the ready jaggery solution. contains 0 Carotene!.
Cashew nut 50 g
✦ Let the mixture cook for a few Copra 100 g Carotene is the most sought after micro nutrient in the food
minutes on a slow fire. Cardamom powder industry. Most of us search for Beta Carotene capsules to keep
✦ Remove from the stove and ourselves healthy. Sajja offers this vital vitamin at no additional
Cooking time: 15 mins. cost.
serve hot. Add ghee if needed.
Nutritive Values: For 100 g of the Ingredient
Phosphorous
Hydrates g
Minerals
Energy g
Proteins
Iron mg
Fat Gms
Calcium
Carbo
Fiber
Gms
gms
gms
mg
mg
Ingredient
Note : The same recipe holds good for Jonna Ambali, Sajja Ambali
METHOD METHOD
✦ Sieve both the flours ✦ Make thin rotis of Sajja
together. Add cumin seed, flour.
salt, chilli powder and
Sesame seeds. ✦ Crush them into tiny bits
✦ Mix well. Make a stiff
while they are hot.
dough with a little hot ✦ Ground all other
✦
water.
Roll the dough into, thin,
Sajja Appalu ingredients into fine
powder.
Sajja Malida
small round poories. INGREDIENTS INGREDIENTS
✦ Add all these to crushed
✦ Heat about 1/2 litre. of oil Sajja flour 1kg Sajja flour 1 kg
rotis along with ghee. Water
in a deep frying pan and Bengalgram flour 2 cups Copra 100 g
fry the poories till they ✦ Mix it thoroughly. Serve Ground nut 100 g
Sesame seeds 50 gms
are brown in colour. with additional ghee. Somph (Fennel seeds) 025 g
Ajwain seeds 20 gms Roasted chickpea 100 g
Jaggery 500 g
Chilli powder 50 gms Ghee 100 g
Salt to taste Cardamom for flavour
Phosphorous
Hydrates g
Minerals
Energy g
Proteins
Iron mg
Fat Gms
Calcium
Carbo
Fiber
Gms
gms
Nutritive Values: For 100 g of the Ingredient
gms
mg
mg
Ingredient
Phosphorous
Hydrates g
Minerals
Energy g
Proteins
Iron mg
Fat Gms
Calcium
Carbo
Fiber
Gms
gms
gms
mg
mg
Ingredient Pearl millet 10.4 1.9 1.6 1.6 72.6 349 25 222 4.1
Copra 6.8 62.3 1.6 6.6 18.4 662 400 210 7.8
Bengal 20.8 5.6 2.7 1.2 59.8 372 56 331 5.3 Groundnut 26.2 39.8 2.5 3.1 26.7 570 77 370 3.1
gram dal Chickpea 22.5 5.2 2.5 1.0 58.1 369 58 340 9.5
pearl 11.6 5.0 2.3 1.2 67.5 361 42 296 8.0 Jaggery 0.4 0.1 0.6 - 95.0 383 80 40 2.64
millet Ghee 100 900
oil - 100 - 900 - - - - -
Note : The same recipe holds good for Sorghum Malida, Finger millet
sesamum 18.3 43.3 5.2 2.9 25.0 563 1450 570 9.3 Malida, Barley Malida
METHOD :
✦ Take water in a vessel, add
crushed jaggery and dissolve
well in water. Sieve and cook the
solution on slow flame for 20
minutes to get a string
consistency.
✦ Powder sesame, khas khas,
somph and cardamom. Mix it
with Sajja flour, and drop the
mixture slowly into jagger y
syrup while it is hot, and mix well Sajja
into a dough.
✦ Heat oil in a pan. Noonepolelu
✦ Make small balls and small INGREDIENTS
poories.
✦ Deep fry them on slow flame. Sajja 1 kg
✦ Cool and pack in an air-tight Water JONNA [Jowar, Sorghum]
container. Sesame 25 g
Note: A poorie is dough rolled Jonna is a not only staple food but also versatile millet. It delicious and
Khas khas 25 g
and turned into a small disc nutritious preparations are prepared with therapeutic value. Jonna
shape (Poppy seeds)
Soumph (Fennel) 25 g is rich in body building protein good source of energy and contains
Cooking time: 30 minutes Cardamom powder good amount of iron as well.
Jaggery solution, mixing Jaggery 500 g
dough and deep frying Oil for deep frying 500 g Jonna has 10.4 g of calcium and 4.1. mg of iron for 100 g. Like Taida
this is also easily digestible and is welcome convulsive food and has
Phosphorous
Hydrates g
Minerals
Energy g
Proteins
Iron mg
Fat Gms
Calcium
many local varieties which are delicious, nutritious and has a great
Carbo
Fiber
Gms
gms
gms
mg
mg
Ingredient
satiety value.
Pearl millet 11.6 5.0 2.3 1.2 67.5 361 42 296 8 A range of good qualities and taste is embodied in this wonder millet.
Sesame 18.3 43.3 5.2 2.9 25.0 563 14.50 570 9.3
Khas khas 21.7 19.3 9.9 8.0 36.8 409 1584 432 15.9
Jaggery 0.4 0.1 0.6 - 95 383 80 40 2.64
Oil - 100 - - - 900 - - -
Special Features
✫ Rich in protein, builds body , helps in growth.
✫ Rich in Iron, builds blood.
✫ Good source of fiber, promotes healthy digestion.
✫ Gives high energy; makes you active.
Note: The same recipe holds good for Barley Noone Polelu.
METHOD:
a. Puffing jowar
✦ Clean jowar, wash and soak over
night and shade–dry for half an
hour.
✦ Keep a large iron pan on the
stove, heat it well. Roast jowar
until it puffs (Normally jowar puffs
up within five minutes.) Jonna Pelala
b. Making laddu Laddu
✦ Take water in a vessel, add
crushed jaggery and dissolve well
in water. Sieve and cook the
solution on slow flame for 20
INGREDIENTS
minutes to get a string Puffed Jowar - 1kg
consistency.
Water to cook
✦ Remove from fire.
Jaggery - 750 g
✦ While hot, add puffed jowar and
cardamom powder. Stir well. Cardamom powder - 10 gms
✦ Apply oil to your hands, take the
mixture from the vessel even
while it is hot and make balls of
it.
Cooking time: 20 mins.
Sorghum laddu is ready to eat.
Energy g
Proteins
Iron mg
Fat Gms
Calcium
Carbo
Fiber
Gms
gms
gms
mg
mg
Ingredient