Low Carbohydrate Kande Pohe – Modification of Famous Maharashtrian Breakfast.

In Maharashtra India, one of the favorite and popular breakfast is Kande Pohe. ( Onion sauteed flattened rice.) You will hardly find anybody in Maharashtra State who does not like Pohe. The first meeting of the arranged marriage was called chaha-pohyancha karyakram in olden days. Personally I love eating kande pohe made by my mom. My mom is a great cook. She is like annapurna ( the Indian goddess who loves feeding people good food. ) She makes so many tasty dishes and my favorite one for the breakfast is her pohe.

Before I had CGMS on me, weekly once or twice I would eat pohe and upma like any other hard core Maharashtrian person. Since I had CGMS( Continuous Glucose Monitering System) , I started noticing early rise in my blood glucose. Then I started experimenting with my breakfast to have stable blood glucose. I stopped buying pohe and making pohe. But I was missing my beloved pohe. You really can not stop at one or two ounces of ready pohe. And then dealing with after effects of high blood glucose is frustrating to me. Long story short, I accepted low carb breakfast as a part of my life for maintaing blood glucose. I accepted eggs as one of my principal breakfast foods. And just two days back, I discovered low carb version of Pohe! Yes Pohe and low carb! I mean they are not real pohe obviously but my husband and my sister in law’s husband said it was good substitute for health freaks who want to enjoy pohe without carbs.

Now I have to tell you the exact story behind low carb pohe. – Here it goes… I was making my usual 2 eggs omelette breakfast with veggies. This time I sauteed onion and green chilies and then I was about to make omelette. I started craving something nutty. I added few peanuts in sauteed onions and fried them. I remembered this was the first step of making pohe. I reluctantly added my egg mixture to eat and scrambled it. When eggs were cooked and there was no moisture , I removed it from the gas stove and added a dash of lemon juice. It tasted just like kande pohe! ūüôā I was shocked. Really!! So I prepared it two more times and had my husband and sister in law and her husband tasted it. I even made regular pohe on the side just to compare. ( A researcher in me could not sit still.) Then I realized that pohe by themselves are bland. The sauted onions, fried peanuts, green chillies and dash of lemon juice is what gives the taste to pohe. So here is my recipe for low carb pohe.

LOW CARB KANDE POHE: Makes for two

iNGREDIENTS: 1. Diced Onions.- 1/4th cup. ( You can add as much or as little as you want.)

2. Green chilies- 3-4( again your taste)

3. Peanuts raw.- 1/4th cup.

4. oil- 2 tsp

5. mustard seeds and cumin seeds- 1/4th tsp.

6.  Turmerice powder – for the color.

7. salt to taste.

8. Four large eggs- beaten.

9. Curry leaves – 3-4.


METHOD: Heat oil in a pan and add mustard seeds to it. After they are cracked, add cumin seeds and peanuts. Fry them until the peanuts are nicely fried. Add onions and fry them till they are translucent. Add green chillies and curry leaves. Saute for 2-3 minutes. Meanwhile add little salt to beaten egg and make scrambled eggs. The mixture should be dry and well done. IMG_0249 IMG_0250

If the egg mixture is large lumps like shown in the above picture, then break it down into small pieces.

Add scrambled eggs to the peanut and onion mixture. Mix well. Add salt to taste, turmeric powder for color and cover it with lid for 2-3 minutes. Remove from the stove and add lemon juice according to taste. Serve hot.


NOTE:  If you do not like egg smell, you will not like it. It does not taste good when cold. The total carbs in a serving is around 10gms.

If you want you can add half quantity of pohe and half of scrambled egg to make high protein low carb pohe. Enjoy!

Let me know what do you think.


Right tools for Healthy Cooking.

Like I mentioned few posts earlier, I am getting better at procrastination. I am reading books, and most importantly getting into habit of acting on those ideas immediately.This is one idea that is coming in my head regularly. It is about which type of material used for cooking so that nutrients are preserved. I love to find out what was the idea for using a particular utensil for a particular type of food. When I was in India for my sister in laws wedding, I educated the cook at home ( Yes, almost every middle class home has a cook, cleaner and a driver now a days.) about dangers of cooking typical Indian curries in aluminium. Most of the Indian curries have tomatoes, tamarind pulp, lemon or yogurt in them. When curries containing any of these acidic substances cooked¬†¬†in aluminium vessels, aluminium enters¬†in the food. Reheating food again and again in the same pot also increase the chances of eating aluminium. People might say, we do not use aluminium pans and pots. We use non stick cookware. That way we reduce fat intake and eat healthy. Well have you seen what are these made of ? There is non stick coating on the aluminium!! What can I say about those so cute rice cooker or ice cream makers? The inner pot in which the¬†food is cooked,¬† is made of aluminium!! Even if you are not using these materials, do you use canned foods? That is a source of aluminium! What about using bake-wares, foils for baking? Do you like to make breads, cakes or try different cuisines? A very famous TV show demonstrating how to beautifully “oven bake” all deep-fried food stuff and make it “healthy”.

Currently what I have observed is  that we are running so much that we have forgotten about using food as a healer. Ayurveda has always taught us to use food as a healer. I am not someone who has an authority on Ayurveda. But I know why certain traditional practices methods are right in everyday practices. I know what are the ill effects of eating aluminium or using plastic for everything. Plastic is another thing that annoys me. Frankly I do not get the taste of food in plastic plates and plastic spoons/forks. I hate them. Cooking food in aluminium utensils and then eating in plastics is the worst thing you can do to yourself and to the earth. Of course this is my opinion. What are the side effects of aluminium Early symptoms of aluminum toxicity include flatulence, headaches,colic, dryness of the skin and mucous membranes, tendencies for colds, burning pain in the head relieved by food, heartburn and an aversion to meat. Later symptoms include paralytic muscular conditions, loss of memory and mental confusion. Reference:  ARL : Aluminum Toxicity www.arltma.com/Articles/AlumToxDoc.htm . I am sure now many people will think about using these aluminium utensils for cooking.

Now the question is which materials to use for cooking. I love iron. stainless steel, glass and bone china. The traditional iron griddle used for cooking roti or using small iron pan for making fodni/baghar help in absorbing elemental iron and making food rich in iron. Just making flavored oil/ roasting peanuts in small iron kadhai  will up the iron content many times. One can sauté green leafy vegetables in iron pan without acid and increase iron content.IMG_0010(My Iron griddle and small kadhai with homemade flavored oil.)

I use stainless steel pressure cooker and pots for rest of the cooking on the stove top. Cooking on the low to medium flame also helps in preserving nutrients. For that I love icook pots for cooking gravy. Amazing steel and vitalock technology ensures preserving nutrients.IMG_0244 (My pressure cooker on the left and icook pots on the right.)
In the past I had a lot of ¬†plastic containers and microwave safe¬†plastics. I still have them at my home but I do not use it that often. After¬† replacing plastics with glass, I know I made the right choice about my health. There are people like me also love to make many things at home like yogurt or pickles. There was a reason that it was kept in the bone china or glass and not in plastic boxes. On this auspicious Earth Day,¬†let us make other people aware of health benefits of eating nutritious food in proper plates made of steel, glass or bone china and reducing load of plastics in day-to-day life. I hope it makes sense to you too. Have a healthy life ahead. ūüôā