Mixture Recipe | Diwali Recipe | Baked Zero Oil Mixture Recipe

Whole Food Plant Based Recipes

Sun Apr 19, 2020

Vegan Mixture Recipe

Mixture – originally invented to utilise all leftover fried food, mixture has become a dish that is specially prepared from scratch in many bakeries today.

Mixture – originally invented to utilise all leftover fried food, mixture has become a dish that is specially prepared from scratch in many bakeries today.

If you do not have time to make all the ingredients in this mixture recipe, you can just make one or two, or simply skip all the pre-prepared ingredients.

The problem with fried foods is, well, they are fried. First, we extract oil from a nut or seed, losing out on most of the nut’s nutrition. Then, we heat the oil to a high temperature, destroying what little nutrition remains in the oil. Then, we fry something in in it. Have you ever tried burning a couple of banana chips? If you haven’t, do try it today. Be sure to hold the chips with a pair of tongs – and place a sheet of paper underneath to catch all the oil that drips from it!

How to make them healthier? Use an oven instead of a frying pan. And, replace oils with whole nuts. That’ll amp up the nutrient quotient significantly.

However, foods like mixture, even when baked, are cooked at a high temperature and are very dry. Try eating them mindfully, you will find that you do not enjoy them as much as fresh food like fruits or vegetables – or even fresh nuts! Here’s a recipe that takes you closer to health. If you want to go all the way, enjoy a cup of fresh fruits and nuts instead! 🙂

Whole Food Plant Based Baked Mixture Recipe

Course: Side Dish for Course 3 (Grain Dishes) at Lunch & Dinner Meals
Cuisine: Indian Recipe
Servings: 7 Cups

INGREDIENTS

Main Ingredients

1 cup Red Rice flakes / Red Rice Poha / Aval / Avalakki
1/2 cup Roasted Gram Dal
1 cup Groundnuts / Peanuts
1/2 cup Cashew
1/2 cup Almond / Badam
4 tsp Flax Seeds

Optional Ingredients

1/2 cup Mullu Murukku
1/2 cup Omapudi / Sev
1/2 cup Barnyard Millet Ribbon Pakoda
1/2 cup Diamond Biscuit
1/2 cup Sweet Diamond Biscuit

Tadka

2 tsp Mustard Seeds
2 tsp Jeera / Cumin Seeds
15 Curry Leaves
3 tsp Black Pepper Powder
3/4 tsp Salt
3 tbsp Soya Flour

INSTRUCTIONS

  1. Dry roast rice flakes, ground nuts and flax seeds on low flame, without letting them get too brown. See Nutrition Science Highlights below to find out why!
  2. Mix all ingredients together, except tadka ingredients. Click links in the ingredient list for making mullu murukku, ompudi / sev, barnyard millet ribbon pakoda, diamond biscuit and sweet diamond biscuit.
  3. Dry roast mustard seeds, jeera / cumin seeds, curry leaves, and soya flour separately. Mix all tadka ingredients in mixture. Keep in an airtight container.

Plant Based Chef Pro Tips for Best Baked Mixture Recipe

  1. Use thinner red rice flakes / aval / avalakki / poha for better results
  2. Add 1/2 cup raisins if you want a sweet and spicy mixture

Nutrition Science Highlights for WFPB Baked Mixture Recipe

  1. Why soya flour? Maximum recommended salt intake is 3 grams per day per person. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. Miso paste is fermented & salted soya bean paste. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. For dry recipes, simply add soya flour along with salt.
  2. Why whole grains? Whole grains are healthier than refined grains such as white rice, refined flours, maida, rava, etc., as the bran layer is intact, with all its vitamins, minerals, and phytonutrients. Whole grains have been found to be protective against a whole range of chronic diseases, including heart disease, diabetes, and lifestyle-related cancers.
  3. Why cool grains? When cooked grains are allowed to cool on the counter or in the fridge, the starch crystallises to form resistant starch. This can be eaten by our good gut bacteria and also reduces the glycemic index (the rate at which glucose is absorbed), making the whole grain even healthier. For the same reason, parboiled whole grains can be used as well.
  4. Why not frying? Oil is a processed food, even if it is cold pressed oil. In whole nuts, the calories from the oil are balanced out with the fiber and nutrients in the nut. For example, peanuts are healthier than peanut oil, sesame seeds are healthier than sesame oil. Hence, a healthy diet excludes oil and includes whole nuts. We can easily achieve a 'fried' effect of different recipes by baking the same dishes instead, like this one!
  5. What's wrong with baking? The brown color we get on baking whole grains, tubers, legumes, or nuts is due to the formation of carcinogenic AGE compounds. We can eliminate the formation of these compounds by baking at or below 120 deg C. Up to 160 deg C, the formation of AGEs slower rises, and after that, rises exponentially. It can also be reduced by adding spices and herbs, and in case of breads and cakes, cutting off the crust before serving.

Dr. Achyuthan Eswar
Lifestyle Physician & Co-founder, NutritionScience.in, PHC Lifestyle Clinic & SampoornaAhara.com Plant-based Kitchen

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