Semolina-a health food

Semolina is also a good source of thiamin and folate, and a very good source of selenium. It is a product of wheat milling that is created when the wheat kernels are processed using corrugated cast-iron rollers. During this phase of wheat milling, the bran, germ and endosperm are separated and the endosperm breaks into coarse grains. These coarse grains are called semolina.

Again caution – this is not diet food in any way especially due to the high carbohydrate content. But the recipes given below are healthy choices as part of a normal, ‘eat sensible’ diet.

Semolina Dhokla

• 1 cup semolina
• 2 cups watery yoghurt
• 1 teaspoon fresh ginger paste
• ½ teaspoon fresh green chili paste (optional – can be removed for kids)
• 1 level teaspoon eno salt (simplest is to buy the small sachet)
• 1 teaspoon oil
• Salt to taste
• Fresh coriander to garnish

Mix all the ingredients to form a batter and keep for 5 minutes.

Oil the small plate fitting your steamer

Pour a thin layer of the batter in the oiled plate.

Put the lid on the steamer and steam for 10- 15 minutes.

Open the lid of the steamer and if the dhoklas are ready they will spring back when gently pressed.

Remove thali from steamer and let it cool. Cut dhokla into diamond shapes and garnish with fresh chopped coriander

Grilled mushroom and semolina (adapted from Food and Wine)

• 1 packet mushrooms sliced
• 2 tablespoons extra-virgin olive oil
• Salt and freshly ground pepper
• 3.5 cups chicken stock or low-sodium broth
• 1 cup semolina
• 1 teaspoon butter
• 2 teaspoons of freshly grated cheese (optional)
• 1 tablespoons chopped coriander or parsley

Preheat the oven. Layer the oven pan with foil, toss the mushrooms with the olive oil and season with salt and pepper. Roast for about 15 minutes. Stir the mushrooms once and roast for another 10 minutes until their liquid has evaporated and the mushrooms are lightly browned.

In a large saucepan, bring the chicken stock to a simmer; season with salt. Whisk in the semolina in a thin stream and bring to a boil, whisking to prevent lumps. Cook, stirring, until thick and creamy, about 3 minutes. Stir in the butter and cheese and season with salt and pepper. Pour the semolina into a large bowl and top with the roasted mushrooms. Garnish with the parsley and serve.

This serves to actually replace creamy mashed potatoes, which have high starch content and need plenty of butter and cream to make creamy. It’s a great side to a nice piece of grilled fish or even tofu.

Pic: Wikipedia.org