On my recent visit to India my mother-in-law served me sathu mavu kangi or porridge for breakfast. It is a flour that is made out of whole grains, dhals and nuts and is loaded with protein. The perfect breakfast drink that keeps you full and healthy. These days they sell them in stores in South India and I loved to have it for breakfast every day. It can also be used for a light dinner by using buttermilk instead of milk. The good thing about this powder is we can remove the ingredients that one might be allergic to and substitute with some other. This is my mother-in-law Mrs.Pushpa Yegneswaran's recipe and is my entry to Eating Healthy- a Protein rich contest hosted by Art of Cooking Indian Food for the month of July.
Air Tight Container
For the Sathu Mavu/Protien Flour
Moong Dhal flour- 1 cup
Ragi flour/Millet flour- 1/4Th cupJowar Flour/White Corn Flour- 1/4Th cup
Cashews - (optional) powder- 1/4Th cup
Almond- (optional) powder- 1/4Th cup
Whole wheat flour- 1/4Th cup
Parboiled rice flour- 1/4Th cup (used brown rice four)
Roasted Channa Dhal flour- 1/4Th cup
Sago flour- 1/4Th cup
Barley flour- 1/4Th cup
Elachi- a few pods
Yellow Corn/Maize flour - 1/4th cup
For Making Porridge/Kangi
Mavu/Flour- 1/2 cupWater - 2 cups
Sugar - 3 tsp (optional)
Milk - 1 cup or less
1. Dry roast each of the ingredients separately and make a powder of each of these ingredients. Mix and store.
2. Take 1/2 cup of the flour and mix it with 2 cups of cold water until all the clumps dissolve.
3. Put it on the stove on medium high and cook it while constantly stirring it.
4. In 2 to 3 minutes the liquid will start to thicken and boil. Turn off the heat.
5. Add sugar and milk and mix well.
6. Serve it hot.
Note: This flour can be made into a small treat for kids and adults. Mix some of the above flour, sugar, ghee and a little milk to make into balls for snack.