Idlis and dosas made using hand pound brown rice ( A healthy low GI alternative )





Idlis and dosas made from  hand pound raw brown rice for a change and they came out very well.



 The same idli batter was used to make dosas too, as I always use the same batter.Works well for me.





These are the pics of idlis and dosas made from hand pound brown  raw rice instead of the regular idli rice.

I found no difference in the taste and  the colour especially in the dosas as they turned naturally golden brown hued with no effort taking the natural brown colour of the brown rice used. It was great and the texture just the same as normal dosas as I had merely switched the white rice for the brown ..everything else remains the same. 

The idlis acquired a mild light tea colour which was okay by us. The rest of the procedure, soaking , proportions is as per the usual , so go ahead and make the healthy switch, use the proportion you are used to always. As with idlis and dosas batter the proportion is always debatable!! 




Ingredients:


 3 1/2 cups  hand pound raw brown rice .
1 cup udad dal ( De skinned whole black gram )
1 tsp fenugreek seeds ( methi seeds )
3 tbsp poha, beaten rice ( Cooked rice can be used if you do not have poha)



Method


Udad dal and methi can be soaked together. Soak the poha separately .

Wash  and  Soak the rice and dal separately as is normally done.Minimum5-6 hours. Brown rice needs more soaking time therefore I mentioned 5 to 6 hours. otherwise even 4 hours will be sufficient for regular idli rice batter.

First grind to a smooth batter the udad dal, methi seeds , around 12 minutes in the grinder, scraping off  batter from the sides of the grinder with a spatula to ensure even grinding.

Use the water in which you soaked the dals for grinding purpose. Grind the rice next, to a slightly coarser texture, grainy and at the last leg of grinding  stage, add the soaked fluffed  poha,  or cooked rice .

Mix both batter very well ,,with hand from bottom to top as both udad dal batter and rice batter has to mix well to get uniform consistency. 

Cover and keep in a bigger vessel to allow room for fermentation , as the batter will rise in the night.

Next morning or after fermentation, gently mix the batter well to get a uniform thick batter and salt.

Prepare the idlis the normal way by greasing the moulds and steam cooking for 10 minutes or till done.

The same batter is good enough for dosas too after adding very little water .
































Why it is better to switch to brown rice if possible.



Rice is one of the most important staples in India. Mind boggling varieties of  rice are available in India today. Different rice varieties may have different morphological features, cooking, eating, and product-making characteristics. 

Rice varieties may be broadly classified based on their size, shape, waxy or non-waxy (based on the nature of starch), aromatic (eg. Basmati, Jeerakasambha) or non-aromatic (Ponni; Sonamasuri), red or black rice (based on color) etc., 

There are different forms of rice, namely brown rice (unpolished rice), hand pounded rice (minimally polished rice), raw (non-parboiled) white rice (fully polished rice), parboiled white rice, quick cooking rice (instant rice) etc., depending on the processing it has undergone.

Brown rice shows  the least GI compared to ordinary polished rice. Moreover brown rice based traditional south Indian preparations (idli, dosa, upma, sambhar rice etc.,) exhibits  a lower GI compared to the corresponding white rice based preparations.

 Brown rice is a whole grain which retains 100% of its bran, germ. Brown rice is prepared from paddy (either raw or parboiled paddy of any rice variety) and only the outer husk is removed. Hence it contains all its botanical components and the nutrients provided by them too. The outer layers (bran) and the germ or embryo of brown rice are rich in protein, fat, dietary fibre, vitamins and minerals, whereas the inner portion of the rice grain (endosperm) is rich in starch.
During the process of milling, the paddy is dehusked and the outer layers of the brown rice (bran) and germ are stripped off approximately to an extent of 7-10% leaving behind mainly the starchy inner portion. 
The rice what is being currently served on our plates is the dietary fibre depleted white rice either parboiled or non-parboiled (hence called refined grain) which is highly starchy in nature. 

With improvements in milling technology ., the hand pounding practice has vanished and is replaced by modern rice milling machinery which delivers higher yield of polished rice (either raw or parboiled). In the traditional manual practice of hand pounding, the paddy was pounded using a pounder in a stone mortar, which was then winnowed to remove the husk and minimal amounts of bran to yield hand pounded rice and thus minimal degree of polishing. 
This rice is also nutritionally superior compared to fully polished rice that is being currently consumed. However, brown rice contains the highest nutrients compared to both hand pounded and white rice.

Many studies  have shown risk reduction of obesity, metabolic syndrome and diabetes with consumption of whole grains such as brown rice. However, such a study had not been possible in India due to difficulty in obtaining genuine brown rice in the market. 
Of late brown rice is gaining importance due to increased awareness on the health benefits of wholegrain consumption and lots of products with labels of ‘brown rice’, ‘hand pounded rice’ are being marketed widely. 

The process of polishing not only decreases the dietary fibre content but also the other health beneficial nutrients of rice. Such a polished rice choice being a high GI food and when consumed as a staple (consumed in all meals and in greater quantity) could further increase the glycemic load (GL) of the diets which are known to increase the insulin demand and elicit higher glycemic and insulinemic responses triggering the risk for type 2 diabetes and obesity.




Brown rice is a high fibre diet, which helps in reducing the possibility of heart diseases, avoids abrupt spikes in sugar levels, helps digestion and reduces constipation.
Other benefits:
When cooked, brown rice has a slight smell. It is not refined like white rice where all the nutrients layers are removed so it can taste bland.
It is observed  with brown rice   you  tend to mix  with more sambar or dal and more curry to get the taste of food , it  causes you to  take more proteins and vegetables that are more healthy. 
Second, you get satiated more quickly than with white rice – you cannot over eat even if the curry or the side dish is very tasty.Source..health and nutrition