Dear Friends, it's been more than a year since I interacted with you through this blog. My heart is filled with sadness as I lost my beloved husband, Vishwas on 19th Jan, 2017, to sudden cardiac arrest. Slowly and steadily, I'm coming out of it through pain management of the heart. Which means taming the sorrow with good diet, exercise, meditation and lots of work. The moment there is empty time, grief gathers. So, my motto, without choice, has to be - get busy, not lazy.
My book `Grieving To Healing' has been a kind of catharsis. Do read it and God forbid you have to go for a condolence visit or has and don't know what to say or someone you know is still grieving, some of my friends have told me they have gifted `Grieving To Healing' to the near and dear ones of the lost one. It is available on Amazon.com as hard print and it is also available as Kindle version, worldwide. In Pune, it is available at the Popular Book House, Deccan Gymkhana. I had to give this backdrop as I've not been in touch with you for too long.
Today, I want to introduce you to making Sabudana Khichadi, not out of Sago but out of Pearl Barley!
Benefits of Pearl Barley : A recent study from Lund University in Sweden shows that barley can rapidly improve people’s health by reducing blood sugar levels and the risk for diabetes. The secret lies in the special mixture of dietary fibres found in barley, which can also help reduce people’s appetite and risk for cardiovascular disease.
Also, Barley may be an even better breakfast choice than oats for persons with Type 2 diabetes. In a study conducted by the Agricultural Research Service at the Diet and Human Performance Laboratory in Beltsville, MD, barley was much more effective in reducing both glucose and insulin responses than oats.
Remember, Sabudana is full of carbohydrates and starch and is therefore not recommended for Diabetics.
Pearl Barley is easily available in departmental stores and online grocery stores.
Recipe for Pearl Barley
Ingredients
1 cup Pearl Barley
2 to 3 tbspns Roasted groundnut powder
2 to 3 Green Chillies
1 Boiled Potato (pl note: potatoes are not recommended for Diabetes but once in a while 2-3 small pieces is fine. Ideally, you should substitute it with sweet potato but I'm retaining potato here to get the authentic taste, very akin to Sabudana Khichadi).
1/2 Lemon
3/4th cup chopped corriander leaves
1 tbspn freshly grated coconut (optional)
1 tbspn grated carrot (optional)
1 tbspn oil/ghee (milk & milk products not recommended for Diabetics, but once in a `rare' while, you may indulge; here, to get the taste like Sabudana Khichadi, though it tastes as good with oil).
salt to taste
Method:
Soak Pearl Barley overnight or for 3-4 hrs at least.
Add one cup water and pressure cook - 2 whistles on high and 2 whistles on low.
If water is excess, drain it through the strainer.
Heat til oil/groundnut oil or pure ghee in a pan.
Add jeera. When they splutter, add green chillies.
Allow green chillies to brown a bit.
Add boiled potato slices. Sprinkle bit of salt.
Add the boiled Pear Barley, groundnut powder, salt and lemon juice.Mix well.
If you find the Pearl Barley a bit sticky, add a bit more of roasted groundnut powder.
Add chopped corriander leaves.
Put a cover and leave it on low fire for 2-3 minutes.
Serve piping hot. You can garnish with fresh grated coconut and grated carrot.
Absolutely yummy! You will begin to hate Sabudana Khichadi. Just jump on to i
this healthy alternative. You can relish it without feeling guilty of consuming the
unhealthy carbohydrate and starch that is in abundance in the traditional Sabudana Khichadi!
Do try it out and give me feedback in the comments below!
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| Soak Pearl Barley in water overnight or at least for 3-4 hours |
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| Boil it in pressure cooker and remove excess water through a strainer |
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| Lo and behold, this is the Pearl Barley Khichadi, much more nutritious and safe for Diabetics than Sabudana Khichadi |
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| You can garnish with grated carrot too! |
