Karuppu Kavuni Aval Upma|Forbidden rice poha

Karuppu Kavuni Aval Upma:

Karuppu Kavuni Aval Upma recipe with nutritional information and detailed steps. The black rice or forbidden rice is said to have been brought to India from China or Burma by the Chettinad warriors during the war period. It is the southern equivalent of Chak Hao of Manipur. The antioxidants present in the rice make them exceptionally nutritious and it is anti-carcinogenic. If you ask me which is the richest form of traditional rice varieties, I would recommend you with the beaten rice/aval / poha / rice flakes. To know why kindly read the information provided below after the recipe

Karuppu Kavuni Aval Upma

This recipe will maximum take 15 minutes of your time and it is one of the healthiest foods you can make instantly. You can already find the recipe for black kavuni dosa here. The sticky nature of the karuppu kavuni rice somehow helped me fit only in the porridge recipe always. But knowing the health benefits I wanted to include them in an easy and tastier way too. That’s when we picked up the flakes from an exhibition. It suited well in all my previous poha recipes like

Aval Ven Pongal Recipe

Milky Poha

Mappilai Samba Aval Upma

Red poha dumplings

Red poha upma

Coconut aval upma

Vegetable Poha Upma

Red Poha Sweet Pongal

Karuppu Kavuni Aval Upma

Serves 3:

Ingredients:

• Karuppu Kavuni AvalAval-1 cup
• Coconut-1/4 cup Grated
• Ghee-1/2 tbsp
• Red Chilly-1
• Mustard Seeds-1/4 tsp
• Urad Dhal-1/4 tsp
• Gram dhal- 1/4 tsp

Procedure:

1.Remove the dirt from the flakes if any using a sieve

2. Wash in running water 3 times.

 

3. Soak the rinsed flakes for 7 minutes in 1.5 cups water.

 

 

4.In a pan add ghee and heat.

5.Now drop the mustard seeds, urad dhal, red chilly and curry leaves.

 

6. Drain the water completely and add to the pan.

7.Sprinkle salt and gently mix.

8.Switch off the stove.

9.Garnish with coriander leaves and serve it hot.

 

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What is Karuppu Kavuni Arisi?

It is Black Kavuni Rice, the ancient Forbidden Rice. This is one of the oldest traditional native rice varieties and a variant rich in antioxidants, fibre and protein. It has a purple and black pigmentation and this denotes the presence of antioxidants in them. The rice can prevent cancer and is used as a medicine in China.

The amount of anthocyanins present in this grain is the highest when compared to any red /brown rice, quinoa or whole grains

100 g of rice has close to 8.5 g of protein which is extremely high among all rice varieties.

Vitamin B and Vitamin E are great for your skin and hair health.

It brings down LDL and hence contributing to better heart health.

Any age group can consume this rice. And experts recommend at least a spoon of this rice in your daily food.

Where to buy Traditional Native Rice Varieties and Organic Groceries?

Place your orders through this link and grab offers and discounts.

https://bit.ly/2Qzf8VP

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Notes:

You can skip the salt and offer this to babies above six months.

Ensure not to turn the poha mushy.

Please have a word with your paediatrician before trying any new food with babies.

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Nutritional Benefits of Flakes (when compared to rice):

When I attended a session about the traditional rice benefits, the suggestion was to procure aval/beaten rice or puffed rice/pori to reap the maximum benefits from the rice. This is because of the production process involved between paddy to flakes.

• Beaten rice/Flakes is made by partly cooking paddy and drying in the sunlight until it gets harder for hours. After it is dried, they are pounded and flattened to get the rice flakes or beaten rice or poha or aval. Since it doesn’t undergo much processing and is never polished the nutrients are locked. The cooking and digestion are also very much easier.
• The carbohydrates present in traditional rice varieties are always healthier because they are complex carbohydrates. This is the reason they are low in glycemic index.
• The Poha production undergoes fermentation and hence they have the advantages of probiotics too.
• Karuppu Kavuni aval regulates your metabolism and doesn’t create a sudden spike in your glucose levels, unlike the polished rice variety.
• They are rich in iron and antioxidants too.
• It has a water-soluble starch called amylopectin which is the reason behind the sticky nature of the rice.

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References:

nammalavar.co.in

www.instagram.com/maria.jenita

https://www.ijhsr.org/IJHSR_Vol.8_Issue.2_Feb2018

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6912764/

https://journalofethnicfoods.biomedcentral.com/articles/10.1186/s42779-019-0017-3

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Disclaimer:

I am not a qualified doctor/nutritionist/medical practitioner. The information is not equivalent to medical expert advice. The information is based on the reading and research I do and the references are shared above. Thank you