Ayurvedic Veggie Upma (Semolina) Breakfast Recipe | With Dr Vidhi Patel


Hello TLC-ers! I’m here today with Dr Vidhi
Patel who is a medical Doctor from India. She’s also a homeopath and a nutritionist and we
are going to cooking something called ‘Upma’ or ‘Spicy Semolina’.
[Intro music] This is a very very nice South Indian breakfast
dish. I’m not from South India, but I’ve fallen in love with this dish when I first came to
London and it was my first exposure to the British weather.
So I clearly not used to the changes and sudden changes of the draft of air and all you need
is a comforting warm but healthy food in the morning, which I used to have when I was back
home in India. Sounds great!
So all we need is semolina, cumin seeds, mustard seeds, Asafoetida, desiccated coconut and
some vegetables of your choice. So you can go bold with any vegetables you have in the
fridge, it doesn’t have to be fixed with this specific vegetable. All I have is some peas,
some sweetcorn, half a carrot and an onion. So what first?
So we are going to roast the semolina first, it is just going to take about a minute or
two. You will actually see the colour changing, so once we have a nice pan ready, all you
need is just to roast the semolina. So if semolina is not something that we use
very often in cooking over here, why don’t you tell us a little bit about it?
Semolina is actually the course drumwheat middleings. It is very similar to what polenta
is, you may have heard of polenta that is very common in Italian cooking, and it is
actually made out of corn and this one is made out of wheat. It is a low glycemic index
food so it won’t hit high on the blood sugar levels, especially in the mornings. And it
is quite high in fibre, so it stays and makes you feel full for longer period of time.
However you did say before, it’s not gluten free.
Yes, it’s not gluten free because of course because fo the wheat. But instead of semolina
you can replace it with polenta, and then it is gluten free.
Great, okay. So how long will we be doing this for? Just
until we see a little change of colour or we just smell the aroma of the semolina because
when it starts to get roasted it will have a nice warm nutty smell.
So once that’s done we put it aside and we start cooking the actual dish.
All the food that we’re doing in our series has got an ayurvedic slant to it so what is
this particularly good for? This dish is particularly good for all the three doshas, so you now
ayurvedically there are three doshas: Vata, Pitta, Kapha, body constitutions.
Any body basically can take this dish, apart from gluten free, but everybody is welcome
to try this and everybody would have a really nice long-lasting effect of it because it
is a slow release energy food. So I love it because this is the best food
you would want to have in the morning when you are just about to go and have a nice and
heavier breakfast but it’s still nice and heavy.
There you can see the aroma if you want to smell it, isn’t it?
It’s a nice nutty flavour, sorry the aroma. Then all you need to do is leave it aside
to cool down and get another pan and start cooking the dish.
Actually you know what I do? I keep this roasted in a jar in my fridge, so you don’t need to
roast it every morning. So whenever you want to do this dish, all you need to do is get
your roasted semolina out from the fridge and there you go!
Great time saver. So on a medium heat i’m going to add some
oil, it’s a normal cooking oil, you can use any oil. Most of my recipes have gee, we’ll
talk about it in other recipes as well, very good ingredient for ayurvedic cooking. So
as you see, the oil is getting heated, I’m just going to chop my vegetables. I’ve got
a few vegetables ready already and I’m just going to chop half a carrot and an onion.
See I’m not a chef, I’m just going to. I have not done any training in cooking, so I’m just
going to cook roughly all you need to do is just cut it in a way you like. Be bold, be
courageous and motivated enough. I’m not as into culinary, I just got into it when I came
to London. Well trust me you’re a much better cook than
I am, that’s why you’re here! I’m getting better, I can’t get very happy
about it, but I’m getting better. So it’s an organic carrot, so I’m not removing the
skin off it I’m just going by the big pieces of it and just keeping it very simple.
Okay, so, now I can see that the oil is all nearly done so I’m going to now add the seeds.
Now be aware they sputter, they pop, don’t get scared!
Safety goggle time. Yes don’t wear your goggles, just go with
the flow, so all you need is your teaspoon of mustard seeds, and a teaspoon of cumin.
Why don’t you tell us a little bit about the mustard seed?
Mustard seeds are actually extremely high in fibre as well as trace vitamins and minerals
and this is also very good in copper, which is something we don’t think because it’s a
trace mineral but this is actually very good and when you cook it in the oil like this
it brings out it’s properties more. So it doesn’t go low on properties when we heat
it, it actually brings out the flavour, aroma, and good health anti-inflammatory properties
as well. Brilliant!
So I’m ready with my asafoetida, you have to be ready with all your things because as
you see, it’s starting to pop. As you can hear a little bit.
You’ve just mentioned something there that we don’t really have over here, asafoetida.
Can you get that in any shop? Anywhere! Anywhere, in Tescos, Sainsbury’s,
Asda, Waitrose, you can get everywhere. The world is a small place now.
Everything is possible. So what is asafoetida?
It’s one of the best remedies for anyone who is having digestive issues, and also because
it’s an anti-spasmodic you can also take it as premenstrual herb, so you can take it to
relieve the spasms before the menstrual approach. So all you need to do is take a teaspoon in
water and drink it, you don’t need to cook with it even though it is perfect, you can
also take it in water. Brilliant! So you’ve put cumin in the recipe,
why don’t you tell us a little bit about that? Cumin is my favourite, favourite, just smell
how beautiful this is. It’s very strong isn’t it?
This is very strong, less goes a long way. This is one one of the best remedies for headaches,
so tension headaches, stress headaches, also I would just say take a teaspoon in water
and drink it just like we do with asafoetida and it relieves headaches instantly.
I hope you don’t get a headache, but if in case, you can.
So now as you see our onions are nice and golden brown and my carrots are also, so we
don’t want it too mushy. The carrots should have a bite. But still partly cooked. We’re
going to add, basically it’s on a medium to high heat, and I’m going to add all my vegetables.
See how colourful it is? That looks awesome.
I love the colours! I could eat this, but we’re going to add it and let it stir and
cook. At this point of time, it’s time to add some pink Himalayan salt. It’s quite a
trendy ingredient these days. It is, because it is naturally high in iodine,
and it doesn’t need to be fortified with any other minerals. It is having more iodine than
any other salt you can find, and it has got less sodium. And what was this right here?
Salt and pepper, just regular black pepper. With the salt I’m going with the pink himalayan
salt, I go with this in all my recipes.The reason I always use pepper is because it is
increasing the bioavailability of any food you eat. The bioperine in it is actually excellent
for enhancing the absorption of everything, so imagine one catalyst that helps you get
all the nutrients in just by being there. And that’s the little pepper. Pepper is one
of my favourite, as good as turmeric. Wow, brilliant!
As you see, it is all nice, we need to now cook the peas and the corn so at this point
of time when you see it’s all nice and partly cooked we add a glass of water. We’d have
to now wait for about 2-3 minutes and that’s it, and then add the semolina and we are nearly
done. So as you see it is nice and boiling and all
you need to now do is add the semolina, because all the flavours are all packed in there.
All we need is semolina, and some coconut. Brilliant!
So I’m going to add the semolina in here. Okay, and keep stirring fast, so
you don’t form any lumps. You just turned the heat up a little?
yes because I don’t want the lumps, so it’s just going to be as you see it is starting
to solidify, just like a porridge-ey consistency. It’s already partly roasted so it won’t take
long to cook. All you need to do is stir it to avoid the lumps and also avoid getting
the ingredients all stuck to each other. So if you weren’t using these vegetables are
there any other veggies that you would reccommend? Broccoli, cauliflower, aubergines, tomatoes,
anything mangetaut, asparagus, green beans. So it’s literally anything.
Because the main thing here are these three spices, that is for the health benefits. That’s
it, and the semolina. So everything else, is an accompaniment.
And when you substitute the semolina for polenta is the cooking process the same?
Exactly the same, roast the polenta, let it settle for a while and do exactly the same
process. Stir and just make it. See, it’s getting thick, this is exactly what
we want and we can turn off the flame. So this is all done, see?
If you want to smell it. Ah it smells great. I’m getting hungry! Okay, won’t be long, just
a minute, so all we have here is a plate. Get some space and plate it.
So, in fact we have made quite a lot. I’ve never seen this before! You would also
have to taste this in a minute. But even when you go to a restaurant over
here, it’s not something I’ve seen on the menu. Is it not very common?
It should be very common, because it’s one of the most easiest things to make and semolina
is something that is easily available in the markets here. That’s desiccated coconut. Coconut
is a traditional food in south of India, so any dish you make from south of India, coconut
is the best friend. So everything and anything from south of India
would have coconut in. That looks great! That’s it.
Okay so I’m just going to give this a go, I’m sure it’s going to be amazing. Not too
hot, I hope! Yes, it’s just right temperature.
Mmm, that’s great! And it’s very light. And flavourful, I’m definitely going to give
this a try. I just love it. I’m actually going to have some later.
Well there’s enough in there I think. Yeah we have a lot.
Okay so that’s it for this week, I hope you enjoyed the recipe, join us again in the next
episode for another ayurvedic recipe and don’t forget to like, comment and subscribe.
[outro]

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