Welcome the monsoon, here it comes and we love to have something chatpata, so here we present an popular Indian chat made healthy- A regular bhel comprises of lot of fried items , the sev , the puries, and the mix namkeen too, here we have made it more nutritious by adding corn, tomatoes, cucumber and avoiding the puries and mix namkeen. For the diabetic people, you can have this bhel guilt free, it doesn’t contain the sweet chutney, still it is very tangy and yummy with goodness of fibers.
Do you know that the popular Dosa or Dosa is originated in Karnataka and most of the south Indian states have different versions of their own taste. In south india Dosa is consumed in breakfast, but if we look at its nutritional profile its a complete meal in its own. Its made up with rice & dal, comprises of carbs and protein which is the best combination to have with, and traditionally its accompanied by Potato Filling, Coconut chutney – one of the healthiest fat and Sambhar – mixture of veggies in dal. This makes Dosa a perfect meal option anytime.
Do you know semolina is a part of wheat only? It is produced by removing the outer shell of the wheat, it owns many wonderful properties like it is very low in sodium, cholesterol and saturated fats. And it is good source of selenium mineral, which is antioxidant and plays active role in regulating active thyroid hormone, meaning semolina can control the fat storing mechanism in body. We can eat semolina in many ways – from pasta to porridge, let’s see a popular south Indian breakfast – Upma.
Preparation time: 5-7 mins
Cooking time: 10 mins
Semolina: 1 cup
Onions: 1/2 cup
Chana dal: (split Bengal gram) 1 tbsp
Urad dal: (split black gram) 1 tbsp
Salt: 1 tsp
Mustard seeds: ½ tsp
Green chillies: ½ tbsp finely chopped
Curry leaves: 4-5
Oil: ½ tbsp
Ghee: 1 tsp
Butter milk: ½ cup (optional)
Fresh coriander leaves: to garnish
- Dry roast semolina for 5-7 mins or till it leaves aroma and started to change the colour. This process is very important in order to avoid lumps. Keep aside to cool down.
- Soak chana dal in warm water for 5-7 mins.
- Now heat the oil in pan and add mustard seeds, when seeds start to crackle add urad dal and roast it on med heat, aft a min add curry leaves, green chillies, and onions.
- When onion turns translucent add chana dal, salt and 3 cups of water.
- Bring it to boil, once boiled add semolina and mix well.
- Now add buttermilk and Let it simmer on low flame for 2-3 mins.
- Just add a tsp of ghee and mix well it will enhance not just the aroma and taste but it also lowers the glycemic index of the dish.
- Garnish with fresh coriander leaves and serve hot.
Nutritional value: (per portion)
Energy: 166.6 cal
Carbs: 29.4 g
Protein: 4.3 g
Fat: 3.43 g
Best at breakfast or tea time, these pancakes gives you energy without making your stomach heavy. The complex carbs doesn’t let the sugar level spike up and down, guarding from diabetes and thus heart problems, veggies adds not just colour or texture but the all mighty vitamins and makes it ideal meal to have. Great for lunch boxes too, apart from great choice to be light dinner or holiday ‘Brunch’. Let’s see how to make it.
Ask anyone about Gujarati snack and the first name comes out is “Dhokla”, yes it has become synonym to a Gujarati snack, it would be rarely any Gujarati who doesn’t like dhokla. Jokes apart do you know that Dhokla is not just tasty but nourishing too!! The main ingredient is Bengal gram flour – a good source of complex carbohydrates and protein, plus we add tempering to it hence add good fat and fibres too.