Thursday, November 14, 2013

Broken Wheat/Godhumai Rava Upma Kozhakattai - World Diabetes Day

Today is World Diabetes Day. It is a global awareness campaign of Diabetes mellitus and is held on November 14th every year. Over 30 million people in India have been diagnosed with Diabetes.
Diabetes can be kept under control with a healthy diet and good exercise. Including lot of fresh vegetables and whole grains helps to keep a check on the disease. Reduce the intake of white rice and substitute with whole grains like Wheat, Ragi, Jowar, Bajra, Oats, Barley.

My father and grandfather were diabetics and I have always seen them eat broken wheat rice instead of white rice. Broken wheat is a whole grain and is a super food for diabetes. It can be incorporated in our daily meals with ease. You can substitute your daily intake of white rice with this broken wheat.
It is easy to make delicious yet healthy food by choosing to cook with some healthy alternates. So, Exercise daily, Eat Healthy and Stay Fit.

Makes 18 Kozhakattais

What you’ll need
  1. Broken Wheat/Bulgur – 2 cup (see notes)
  2. Channa Dal/Kadalai Paruppu – ¼ cup
  3. Dried Red Chilly – 1 or 2
  4. Fresh Scraped Coconut – ¼ cup (optional)
  5. Salt to taste
  6. Water – 4 cup

For tempering
  1. Coconut oil or Any refined oil – 1 tbsp
  2. Mustard Seeds – ½ tsp
  3. Urad Dal – 1 tsp
  4. Channa Dal – 1 tsp
  5. Asafoetida – a generous pinch
  6. Curry Leaves – few

  1. Soak the channa dal and red chillies in water for half an hour.
  2. Grind into a paste by adding little water.
  3. Dry roast the broken wheat till a nice aroma comes. Transfer to a plate.
  4. In the same kadai, add oil, temper with mustard seeds, urad dal, channa dal, fry till the dals turn golden.
  5. Add the asafoetida and the curry leaves.
  6. Next add 4 cups of water, add the ground paste, coconut and salt to taste.
  7. Bring to boil.
  8. Once the water starts boiling add the broken wheat and mix well.
  9. Stir till all the moisture evaporates and the whole this comes together as a mass.
  10. Remove from heat.
  11. Form balls with it when you can handle the dough. Let it not cool too much.
  12. Steam the balls in a steamer or idly stand for 8 to 10 minutes.
  13. Cool slightly.

Serve warm with sambar or chutney.

  1. I have used Bulgur wheat/Cracked wheat, which is slightly smaller than the regular broken wheat and cooks faster too. If you are using regular broken wheat, increase quantity of water to 3 cups for 1 cup of wheat.
  2. Do not let the mixture cool too much then you may find it difficult to make balls.

Few more healthy recipes

19 comments: said...

Very healthy one n nicely cooked.

Raks said...

Loved it very much. Will try sometime for sure. Perfectly made

Eat n Eat little More said...

This seems to be delicious.. :) Lovely recipe.. :)

jaishri said...

Nice touch to convert traditional rice kozhakattai to wheat and make it healthy..will definitely try very soon...

Unknown said...

Healthy kolukattai......looks yummy

Unknown said...

Nice, I love all Kozakattais. Grinding chana dal & red chilies sounds good.

Unknown said...

Such a lovely recipe :) looks super inviting

Hamaree Rasoi said...

Delicious and tasty looking rice upma.

Swathi said...

Thanks Kaveri for joining me in creating awareness on Diabetes on this world diabetes day. Delicious and healthy recipe, yes it is hard to know that loved one have diabetes.

Lifewithspices said...

good chioce for kozhukattais..

Unknown said...

upma kozhukattai looks so yummy and delicious !!

nandoos kitchen said...

very healthy recipe

Vimitha Durai said...

Love it with cardamom chai. yumy

Suja Manoj said...

Wow it looks so delicious,healthy snack..thanks for sharing.

Mrs.Mano Saminathan said...

That is a fantastic snack! Very nutritious and health also! Thanks for a nice recipe!

Hema said...

Love this, the kozhukattais look very tempting..

Anonymous said...

Wonderful recipe snack . Very Nutritious and some thing different. said...

Hi Kaveri,

First off, I came across your site and wanted to say thanks for providing a great diabetes resource to the community.

This hilarious list, 29 Things Only a Person with Diabetes Would Understand, has really resonated with our followers because it provides emotional support and understanding in a comical way, and I thought you might enjoy it as well:

Naturally, I’d be delighted if you share this list on , and/or on social , especially because they could really relate. Either way, keep up the great work Kaveri!

All the best,

Nicole Lascurain | Assistant Marketing Manager
p: 415-281-3100 | e:

660 Third Street, San Francisco, CA 94107 | @Healthline

Nimmi said...

i am sharing for you the Best Rava For Upma.

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