Himalayan Chad Dhan Rice Kheer
Ingredients: 100 gms Himalayan Chad Dhan Red Rice, 2 cups milk, 1 tbsp almonds (chopped), 1 tbsp walnuts chopped, 10 raisins, 10 strands of saffron, ½ tsp cinnamon powder, 1 tbsp ghee 1 tbsp Stevia/erythritol or monk fruit/ erythritol.
Directions: Soak the rice for one hour and then pressure cook for 3 whistles. Heat ghee. Fry the almonds and walnuts and keep aside. Next, add the cooked red rice and stir for a few minutes. Then add milk and boil. Simmer this for 10 minutes and add the raisins and sautéed almonds. Mix saffron in warm milk and add to the pan. Add stevia/erythritol powder or monk fruit/erythritol powder (instead of sugar) and give it a good stir. Can be served warm or cold with a sprinkle of cinnamon powder. Garnish with walnuts.
Significance: Red rice grows in the Himalayas, North East, Konkan and Kerala, predominantly. Chad dhan rice is from Uttarakhand and it has a great texture and nutritive value due to the iron-rich soil and water from Himalayan springs. It has a nutty flavour owing to bran, germ and endosperm (only husk removed), whereas white rice has only endosperm and lacks Vitamin B and minerals. Red rice has more protein and fibre. The red colour is due to its anthocyanin content. It has a lower glycemic index than white rice, meaning it raises blood sugar more slowly than white rice. Small-scale studies show the benefits of cinnamon on insulin sensitivity. One study showed adding cinnamon to rice pudding reduced blood sugar. Almonds and walnuts are good vegetarian sources of omega-3 fat, the good fat that helps keep blood vessels patent.
To read more English recipes, please visit our blog section.
Dr Manisha Talim