Recipe: Crispy, lightly fermented Crepes with Coconut Chutney
Fermented foods are in fashion, and we have a wide variety to choose from; kombucha from North East China, kimchi from Korea, sauerkraut from Germany, miso from Japan, fermented fish sauce from Thailand, pickles from India or kefir from Eastern Europe.
Fermented foods are foods that have been allowed to decay, which means the naturally occurring microorganisms in the food and surroundings such as yeast and bacteria break down the carbohydrates, starch and sugar into alcohol or acids. This process gives fermented food their signature strong sour and sharp flavour.
Unlike our traditional idea of food as nutrition, the benefits of fermented food come from the microbes that we ingest - which populate our digestive tract and help us digest our food better. Your ability to digest and absorb food is not completely your own; it is supported by trillions of bacteria in your gut. We receive our first dose of microbes from our mothers, and so our initial gut bacteria reflect the food and environment she experienced during pregnancy. As we age, our diet and lifestyle become the main drivers of our microbiome, which is reflected in our digestive health and energy levels.
Gut bacteria are sensitive to their environment, and an excess of alcohol, caffeine, junk food and stress can quickly reduce the diversity and density of this unique community.
From the Ayurvedic perspective, fermented foods have warming, pungent, stimulating and heavy qualities which help to:
1. Enhance appetite due to the pungent salty and sour flavours (such as pickles and kimchi);
2. Increase internal heat and circulation because of the warming and stimulating properties (such as kombucha and sauerkraut); and
3. Add satiation to the meal because of the heavy property (such as kefir and miso).
However, notice the regions where the different fermented foods come from. Strongly fermented foods typically come from cold regions, and were served over the winter when fresh food was sparse and people needed to keep warm. Fermented food is generally a small part of main meals, because they are acidic, increase appetite (it’s easy to overdo gherkins, alcohol or cheddar because of the strong flavour!) and tamasic, which means they dull the mind and body, making us feel heavy and lethargic. This is because fermented foods have decayed, so they have little prana or life force, which gives us vitality, clarity and brightness. Enjoy small quantities of fermented foods such as a garnish of pickled vegetables or a side of miso soup - this is how these ancient supplements were designed to be taken. An excess of fermented food can cause gas, bloating, reflux, inflammation as well as skin conditions such as acne, eczema and dandruff. They are also lower in nutrients compared to fresh food.
The more fermented the food is, the more acidic and pungent it tastes. Use your tongue to investigate the quality of fermented foods to understand how they affect digestion!
The dosa is one of the staple fermented foods from South India, and very simple to prepare. It only ferments for 12-24 hours, so it does not have the strong acidic effect of more fermented foods. It’s also a lighter meal, and is usually served for breakfast so that you start your day by populating your gut microbiome. My friend Lalitha Rajan is an expert dosa maker, so we have created a simple home video to show you how to prepare them. These delicious rice and lentil crepes only need a three step process, and in the video below we’ve also made a beautiful coconut chutney to accompany them as a complete meal with probiotics, fibre, protein, high quality fat and plenty of flavour!
Crispy delicious homemade rice and lentil crepes (dosa) with a coconut chutney - a gut-friendly breakfast!
Crispy dosa and coconut chutney (serves 6)
Ingredients
Dosa
3 cups rice (any variety will do, watch the video for some tips)
1 cup urad dhal (hulled black lentils)
1 teaspoon fenugreek seeds
1/2 tsp salt
Chutney
1/2 cup fresh or frozen grated coconut
1 inch fresh ginger
1 tsp split channa dhal (medium yellow lentils) - optional
1/2 cup fresh coriander leaves, roughly chopped
1 green chilli - optional
1 tsp salt
1/4 cup warm water
Tempering ingredients:
1 tblspn coconut oil
1/2 teaspoon black mustard seeds
1/2 teaspoon toor dhal (small yellow lentils) - optional
Pinch of asafoetida (hing)
5-10 fresh or dried curry leaves - optional
Method
Dosa
1. Wash rice and urad dhal until the water runs clear. Add fenugreek seeds along with the rice and lentils to a deep pot. Allow to soak with enough water to cover for at least 6 hours, ideally overnight.
2. Grind the mixture in a blender along with about 1/3 cup of the soaking water until it becomes a slightly grainy batter that is easy to pour, similar to pancake batter (watch the video for some tips to get this right).
3. Allow the batter to ferment in a warm, enclosed environment (such as your oven or laundry room) for 12-24 hours, and the batter will double in size.
4. Before cooking, add a pinch of salt and gently fold into the batter. You can add a little water if the batter is very thick. Using a pan or griddle, pour the batter as you would a crepe, and make gentle circular motions with your ladle from the inside out to get a thin edge. Drizzle a teaspoon of ghee or a good quality oil for a crisp crepe, and wait for the base to become a golden brown before flipping the dosa over for a few seconds. Take the dosa out, and enjoy light, crispy and healthy breakfast crepes, or a light dinner! The batter will last for 3 days in the fridge.
Chutney
Grind coconut, ginger, channa dhal, coriander, chilli, salt and warm water.
In a small pan, add the coconut oil until it is hot, and then add the rest of the tempering ingredients (caution: they can splatter). Allow the mustard seeds to pop, and then switch off the heat.
Quickly add the tempered ingredients to the chutney, and serve warm. The chutney will last 2-3 days in the fridge, and can be used as a side for rice, or a spread on toast, packed with fibre, vitamin C and iron.
Watch the video for more detailed instructions and a visual on this beautiful meal. The chutney enhances the flavour of the dosa and add a dose of vitamins and minerals into your morning routine, minus the green smoothies and powders which tend to be low in prana.
“Autumn shows us how beautiful it is to let go.”
— Anonymous
