Ever since I went grain free about 9 months ago, tapioca has been my savior! Tapioca has a variety of different names in case you are confused – tapioca, yucca, cassava! Yes they are all the same root vegetable. The end product also comes in a variety of forms – fresh yucca roots, frozen yucca pieces, tapioca pearls (sabudana in hindi, also called a s sago), cassava flour, tapioca starch or tapioca flour.
And I use each of these different forms to create a multitude of dishes which enables me to not only stick to my grain free diet but also enjoy it! Tapioca pearls are a product made from fresh tapioca/yucca. In India this ingredient called as sabudana is primarily used during religious fasting periods. Sabudana Khichdi is one such popular dish.
Nowadays I have started using sabudana to make sabudaana kheer or pudding where I use coconut milk and coconut. This recipe is a variation of the tapioca pearl pudding recipe where I incorporated fruits to make it a ‘parfait’. So yum. This has become one of my regular items for breakfast now but this could easily be your dessert too!
A delicious and light parfait made with alternate layers of tapioca coconut pudding and fresh papaya and pomegranate.
½ cup tapioca pearls(sabudana or sago), soaked in water overnight (or at least for 4 hours)
½ cup coconut milk
½ cup water
1 tbsp grated coconut (fresh or frozen)
1 tbsp maple syrup or honey
¼ tsp sea salt
½ cup fresh papaya pieces, chopped
2 tbsp pomegranate arils
Drain the tapioca pearls using a strainer. Wash thoroughly in running water while in strainer. Place the tapioca pearls in a medium cooking pot and add all the rest of the ingredients except the fruits.
Cook on medium heat for about 7-8 mins stirring continuously until all the pearls turn translucent. Turn heat off. Let cool for a few mins.
In a tall serving glass, layer this tapioca pudding with the fruits and serve!
You can use any combination of fruits for this recipe
Tapioca or Yucca or Cassava has become one important component of my diet these days since I am avoiding all grains and all other starches. I mostly just boil fresh yucca pieces (after peeling and chopping them) with sea salt. Or eat them with onion chutney. And they taste delicious! I also have been making the tapioca ‘rice’ or the steamed kappa Puttu which is a traditional Kerala breakfast item. And occasionally when I miss my rice, I tend to cook this hash using tapioca pearls. Tapioca pearls are called ‘sabudana’ in both Hindi and Marathi and this savory hash recipe is called as ‘khichdi’, which just means a mish-mash of tapioca with potatoes or sweet potatoes. Traditionally in Marathi cuisine this ‘khichdi’ is eaten during religious fasting periods. Doesn’t it seem like our ancestors were indeed very smart ? – Avoid grains and eat sabudana khichdi and only fresh fruits for the entire day- what better way to detox than this!
One slight drawback about this dish is that it does need a little bit of advance planning in that you need to soak the tapioca pearls in advance for at least 6-8 hours. Peanuts are what is used traditionally however I use walnuts nowadays since I seem to be having some reaction to peanuts. Also regular potatoes or sweet potatoes are used. However if using sweet potatoes, they have to be ‘white sweet potatoes’ or the Indian/Japanese variety of sweet potatoes with white flesh, which also are less sweet as compared to yellow sweet potatoes or yams.
This past week when I made this I paired it with a fresh kale and orange salad. Was so good and definitely filling!
Tapioca Pearl and Sweet Potato Hash (Sabudana Khichdi)
Author: Indira Shyju
Recipe type: Main course, side dish
Cuisine: Indian, Maharashtrian
Tapioca pearls cooked with sweet potatoes and mild spices and mixed with roasted nuts and grated coconut
1 cup tapioca pearls (soaked overnight or for 6-8 hours in water)
½ cup roasted peanuts (or any other nuts)
¼ cup freshly grated coconut (or fresh frozen grated coconut that has been thawed)
2 tbsp coconut oil or olive oil
1 tsp cumin seeds(skip for AIP)
1 green chili (serrano chili) cut into 3-4 pieces (skip for AIP)
1 tsp fresh ginger grated
4-6 fresh curry leaves
1 tsp sea salt
1 large sweet potato or potato (boiled, peeled and mashed)
¼ cup fresh cilantro (coriander) leaves chopped
1 tbsp lemon juice or lime juice
Soak the tapioca pearls overnight in a large bowl with enough water on top (pearls will swell up). Drain them using a sieve or colander and blot dry using paper towels.
Place the pearls in a mixing bowl. Add the nuts and the coconut to it and mix everything well together. Keep aside.
Ina wok style pan or kadai, heat the oil. When hot add the cumin seeds and after 30 seconds add the green chillies, ginger and curry leaves. Stop fry for 1 minute on medium heat.
Next add the tapioca pearl mixture to this and turning heat to low, keep stirring mix continuously to prevent the pearls from clumping together too much. After they start becoming transparent (about 4-5 minutes or so), add the mashed sweet potato (or potato) to the pan and str everything together well.
Add the cilantro and lime juice and stir well before serving.
For AIP compliant version, skip the nuts, cumin seeds and the green chillies. Use only white sweet potatoes if using sweet potatoes otherwise the dish will be too sweet.
I love Instagram! Don’t know why I stayed away from it for so long! I am loving meeting different food bloggers and seeing their inspiring creations! Am I inspired? Nope, I am floored! Gosh, so much talent out there and so many young kiddos creating such cool stuff. One of my favorite things in the morning (whilst waking up in bed) is to quickly check out the insta posts to get inspiration for my morning breakfast smoothie. These days along with smoothies, a new healthy deliciousness has been trending – ‘nice creams’! He He, ‘nice cream’ sounds a bit shady but it is nothing but a healthy version of ‘ice-cream’ which uses only fruits and other vegan ingredients. Most recipes use frozen bananas to get the ‘nice cream’ texture. And then with that as the base, you can add different fruits – frozen or otherwise of your choice and blend everything to a creamy, smooth ‘nice cream’ texture 🙂 Oh so yum!
So these days mixed berries nice cream is my favorite afternoon snack to satisfy my sweet cravings! I make sure I keep a few slices of bananas in the freezer at all times so i am adequately prepared to meet my cravings 🙂 The other morning I woke up to see a couple nice cream posts and oh, boy I started craving for one right away. So I decided to make a smoothie ‘nice cream’ for breakfast. A couple dashes of coconut milk gave it the perfect smoothie/nice cream texture. I made a separate blueberry compote to give it some additional richness and sophistication 🙂 Hey, you’ve gotta love your breakfast!
Hope you get inspired by this post to come up with some lovely creations of your own. Please do share with me! Btw, looks like spring is almost here! Yay!
Mixed berries blended with frozen bananas and a dash of coconut milk to create this healthy and delicious 'nice cream' with a topping of blueberry sauce/compote
For the nice cream:
1 banana, peeled, sliced and frozen for 3 hours or more
1 cup mixed berries (I used combination of blueberries, raspberries and blackberries - if using frozen, thaw them to room temperature)
2 tablespoons coconut cream or thick coconut milk
½ cup water
For the blueberry compote(sauce):
½ cup blueberries, frozen or fresh
¼ cup water
2 tsp maple syrup
1 tsp tapioca starch mixed in 2 tbsp water to form a slurry
In a small cooking pot, add the blueberries, water, salt and maple syrup and cook for about 4-5 mins until the blueberries turn soft. Add the tapioca slurry and mix on low heat for another 2-3 minutes till you get a thick sauce. Turn heat off and transfer sauce to a container.
Blend all the ingredients under 'nice cream' in a high speed blender until you get a creamy smooth consistency (should be like slightly thawed ice-cream)
Take a tall glass or jar. Add some blueberry sauce on the bottom. Add 'nice cream' on top and drizzle more sauce on top. Top with berries!
Healthy snacks are a big thing for me. I am constantly trying to make snacks that are nutritious and wholesome and that will satisfy two growing kids. One of whom is a teenager! The hunger pangs start as soon as they get home from school although I make it a point to pack a healthy lunch and a snack for them. So the pantry is constantly being raided. I make them a healthy fruit smoothie and then try to stock up on lots of fruits so that they can eat those first before loading up on the crackers, bread etc. I bake most weekends so that I can create goodies with less sugar or even make them sugar free (by using honey or maple syrup). That way there is always a stock of something homemade and healthy for that huge mid-day hunger attack!
Last week I decided to make something with oats since I had a huge bag of them leftover in my pantry. Before I started on a Paleo diet 3 months ago, I used to eat oats regularly for my breakfast. And after I stopped eating them it was lying there unused since my husband is sensitive to oats and the kids just didn’t want to change from their regular cereal. So I was determined to use them up – I was thinking of making just some granola like I posted before. But then suddenly I remembered seeing some recipes of oats bars on pinterest. So I looked for those recipes and I ended up making a version of my own based on what I had on hand – I added pecans for nuts since that was the only nut I had in my pantry that day and used peanut butter for the base. I also used the food processor to puree the dates and to coarsely chop the nuts and the oats since I knew that would give them a better texture. I have been making a version of these bars – My healthy breakfast bars for quite sometime now and I always felt like chopping the nuts in a food processor gives the bars a better texture.
My experiment was very successful – thanks to all the other bloggers out there with their different recipes which makes it easier to innovate and come up with your own version. The kids as well as the hubby love these bars and considering these are much easier to make than my old version, I know these are going to be a ‘regular’ in my house going forward 🙂
Healthy 'breakfast bars' or 'anytime snack' with oats and nuts; No Baking needed!
1 cup pecans or walnuts (or any other nuts)
1½ cups rolled oats (NOT quick cooking)
1 cup dates, pitted
2 tbsp hot water
¼ cup maple syrup or honey
¼ cup unsalted organic peanut butter (or almond butter)
1 tsp vanilla extract
Preheat oven to 350 deg F.
In a large baking tray lined with parchment paper, spread the oats and toast them in the oven for about 10 minutes. Transfer the oats to a plate.
To the same tray add the pecans or walnuts (or other nuts if raw) and toast for about 5 minutes.
In a food processor or chopper, pulse the oats and the nuts together for about 20-30 seconds until the nuts get crushed (big chunks) and oats also get chopped a bit. Keep aside.
In a food processor, add the dates along with the hot water and blend until you get a thick pasty consistency.
In a cooking pot, add this date mixture, the maple syrup(or honey), salt and the peanut butter (or almond butter) and heat for about 2-3 minutes until everything blends together. Transfer this mixture to a large mixing bowl.
Add the vanilla extract and the oats and the nuts mixture. Mix well using a large wooden spoon/spatula.
Dump this mixture into a square brownie pan lined with parchment paper with an overhang. Pat the mixture using the back of a small bowl (or use another sheet of parchment to press on the top).
Place pan in the freezer for an hour (or refrigerator for about 2 hours)
Take out the pan from the freezer/refrigerator and slide the parchment with the bar onto a cutting board and cut the block into bars of desired size using a large knife.
You can toast the oats and nuts in a pan on the stove too instead of toasting them in the oven. Once set, bars can be stored at room temperature (65-75 deg F) for about 5 days or in the refrigerator for unto 2 weeks.
He He … ABC Paratha, isn’t that a fun name? Its an interesting story how this particular paratha was conceived in my kitchen. So you see, of late I have been juicing regularly using a variety of vegetables and fruits. I would always feel upset about throwing away all the pulp since there is so much fiber (and also nutrients) left in the pulp after you juice. At least my Breville juicer does not really compact my veggies and fruits and so I know there is still a lot of good stuff left in that pulp. What I would do is freeze the pulp and then put it in smoothies and soups.
Then one fine day while I was making methi parathas for my kiddos, a light bulb went on and I said to myself – Hey, next time I an use some of that juice pulp! And so as it happened , the next time I used Apples, beets, cucumber and celery for making my juice. I faithfully gathered the pulp and saved it for making parathas the following day. The next day as the kids came home from school, there were these warm, pink parathas ready for them. They both devoured the parathas. They loved it! I did not tell them what was in them nor did they bother to ask! So after that day I kept making such parathas frequently and this combination with the apple, beets and the cucumber was the one they loved the best. One day I had added grapefruit too and that gave a bitter taste which they complained about. So Ok no grapefruit business. let’s stick to the ABC and let’s call it the ABC paratha.
So now this paratha has become a regular in our house along with the methi thepla. Over the past few weeks I experimented further with these parathas adding ragi flour (finger millet flour) and flaxseed meal to replace part of the whole wheat flour. The kids continued to love it. Isn’t that the best thing? When you make them such healthy, wholesome food and they enjoy it?
Btw, I make this paratha now by using freshly grated apples, beets and cucumber even on the days I am not juicing:) And I serve these parathas with my homemade apple and date chutney, which is also a cinch to make and my daughter and my favorite chutney since it is sweet, tangy and spicy. My daughter loves the combination – of this paratha with the apple chutney. I think they perfectly complement each other.
Sweet and Savory paratha (Indian flatbread) made of whole wheat and millet flour and stuffed with grated apples, beets and cucumber
½ cup grated apple (about ½ of a medium peeled apple)
¼ cup grated red beets(after peeling the skin)
¼ cup grated cucumber (skin peeled)
1 tsp salt
½ tsp red chilli powder(cayenne pepper)
¼ tsp turmeric powder
1 tsp cumin seeds
½ tsp ajwain seeds (carom seeds)
1 tbsp olive oil
1½ cups whole wheat flour
¼ cup Ragi flour (finger millet flour)
1 tbsp flax seed meal
about ¾ cup water to knead the dough
extra ghee or olive oil for cooking paranthas
In a large mixing bowl, add the grated beets, apple and cucumber. then add the salt and all the spices and the oil.
Next add the whole wheat flour, the rage flour and the flexed meal and the oil and start mixing together. Add water slowly until you get a smooth dough. (Add additional bit of flour or water as needed)
Divide the dough into small golf ball size balls - about 20 balls.
Heat a frying pan on medium heat.
Take each dough ball and roll using chapati rolling pin into a round chapati shape (about 5-6 inches diameter) - use flour as needed to prevent dough from sticking to the rolling surface.
Place the chapati onto the heated pan and cook for 1 minute. Flip and apply oil or ghee to the chapati and let cook for about 30 seconds and then again flip to the other side. Apply oil/ghee to this side too and again flip to let cook for another 30-40 seconds or until both sides are cooked and have brown spots on top. Transfer to a container to keep warm. Continue making the rest of the parathas the same way.
For the recipe of Apple and Date Chutney, Click here
Btw Happy Holi to all those who celebrate! I started writing this post and realized it was Holi. In maharashtra we make stuffed lentil parathas called Puran Poli for Holi. These Pink parathas I made I thought could also be very apt for Holi don’t you think so? 🙂