#millet upma

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Finger Millets Upma | Ragi Upma

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Finger Millets Upma | Ragi Upma

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Finger Millets Upma

Prep Time

10 mins

Cook Time

15 mins

  Finger millets upma is a highly nutritious and flavorful dish that is commonly made using finger millets flour, also known as ragi flour, mixed vegetables, and aromatic spices. This dish not only offers a delectable taste but also provides a range of health benefits. Finger millets upma is considered to be an excellent food choice for people looking to manage their weight as it is low in calories and high in dietary fiber, which helps you feel full for longer and prevents overeating. Additionally, finger millets upma is also beneficial for individuals with diabetes and high blood pressure as it has a low glycemic index and can help regulate blood sugar and blood pressure levels.

Course: Breakfast, Dinner

Cuisine: Indian

Keyword: finger millets upma, ragi upma

Servings: 4 people

Ingredients

1/2 cup Finger Millets Flour

1/2 cup Bombay Rava

1 Onion

3 Green Chilies

2 Tomatoes

1 Carrots

1 Potato

1/4 cup Capsicum

1/2 cup Curry Leaves

1/2 cup Coriander Leaves

1/2 cup Green Peas

1/2 tsp Mustard Seeds

1/2 tsp Cumin Seeds

Cashewnuts

1 1/2 tsp Salt

Clarified Butter (ghee)

Oil

Instructions

Heat 1 tsp clarified butter (ghee) and 1 tbsp oil in a pan

Add 1/2 tsp mustard seeds and 1/2 tsp cumin seeds

Next, add a few cashew nuts and fry (This step is optional)

Now, add 1 tsp chopped ginger, and 1 diced onion and fry for a minute

Then add 3 diced green chilies and fry

Add 1/2 cup curry leaves along with 1 chopped carrot, 1 diced potato, 1/4 cup capsicum, and 1/4 cup green peas, and mix

Close the lid and cook for a minute

Next, add 2 diced tomatoes and cook till they become soft

Now, add 1/2 cup upma rava and fry for a couple of minutes till you get a nice aroma

Then, add 1/2 cup finger millets flour and fry for 2-3 minutes on low flame

Add 1 1/2 tsp salt and mix

We have to add water in a 1:2 ratio, so add 2 cups water and mix so that no lumps are formed. Make sure to add water on low flame only

Next, add 1 tbsp clarified butter (ghee) and cook for a couple of minutes

Sprinkle some coriander leaves and close the lid

Cut off the lid and let it sit for 3-4 minutes

Serve hot!

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Discover the Health Benefits of Coconut Foxtail Millet Pops and Little Millet Almond Pops

Incorporating healthy snacks like Coconut Foxtail Millet Pops and Little Millet Almond Pops into your diet can significantly enhance your overall well-being. These millet pops are perfect for anyone looking to maintain a balanced diet without compromising on taste. Visit Orgabliss today to try these delightful snacks and take a step towards a healthier lifestyle.

[sriramdiabeticfoods]

Quality Diabetic Food For A Balanced Breakfast: Energize Your Mornings

Starting your day with a nutritious breakfast is essential, especially for those managing diabetes. Opting for Diabetic Food with a low glycemic index (GI) can play a significant role in stabilizing blood sugar levels and providing consistent energy throughout the day. Here’s a guide to some tasty, diabetic-friendly breakfast options that can help you kickstart your mornings in a healthy way.

The Benefits of Low GI Foods

Low GI foods are known for their ability to release glucose slowly into the bloodstream. This gradual release helps in avoiding sharp spikes and drops in blood sugar levels, which is crucial for individuals with diabetes. Incorporating such Diabetic Food in India into your breakfast can help manage hunger, maintain steady energy, and contribute to better overall blood glucose control.

Delicious Diabetic-Friendly Breakfast Choices

A traditional breakfast favorite, roti, can be a great choice when made from a low GI diabetic flour mix. This specialized flour is crafted to ensure that the roti has a lower glycemic index, making it a suitable option for a balanced diabetic meal. The roti can be paired with a variety of vegetables or a light dal to enhance its nutritional value and keep you full longer.

Another delightful option is idli, a steamed rice and lentil cake that is light and nutritious. By choosing a low GI diabetic idli mix, you can enjoy this classic South Indian dish without compromising your blood sugar levels. Idlis are not only easy to digest but also versatile, often served with sambar or chutney for added flavor and nutrition.

Idiyappam, or string hoppers, offers a unique breakfast experience and can also be made diabetic-friendly using a low GI diabetic mix. This dish is made by steaming finely pressed dough into delicate strands, resulting in a light and nutritious meal. Idiyappam can be paired with coconut milk or a vegetable curry to provide a well-rounded breakfast.

For a savory twist, consider paniyaram made from a low GI diabetic flour mix. This dish, which is traditionally made from fermented batter, can be enjoyed as a nutritious breakfast option when prepared with a low GI mix. Paniyaram is cooked in a specialized pan, yielding a crispy exterior and soft interior. It’s an excellent choice for those who enjoy a flavorful, yet diabetic-friendly, breakfast.

Plain dosa, another South Indian staple, can be adapted for diabetic diets with a low GI diabetic plain dosa flour mix. This flour blend ensures that the dosa remains a suitable option for managing blood sugar levels. Dosas are typically thin and crispy, and can be paired with various fillings or side dishes like vegetable sambar or chutney for a complete meal.

Creating a Balanced Breakfast Plate

To ensure a balanced breakfast, consider combining these Diabetic Food in Bangalore from Sriram Diabetic Foods  with other nutrient-dense ingredients. For instance, pairing your roti or dosa with a side of leafy greens or a fresh salad can increase fiber intake and add essential vitamins and minerals. Similarly, adding a small portion of lean protein, such as a boiled egg or a serving of yogurt, can help keep you feeling full and satisfied. Including a variety of textures and flavors not only makes your meal more enjoyable but also enhances its nutritional profile, supporting overall health and well-being.

Incorporating low GI foods into your breakfast can make a significant difference in managing diabetes while enjoying a variety of delicious and satisfying meals. By choosing options like low GI diabetic roti, idli, idiyappam, paniyaram, and dosa, and creating a balanced breakfast plate, you can start your day with a nutritious and balanced meal that supports stable blood sugar levels and sustained energy.

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How to Embrace Healthy Eating with Millet Upma Rava and Millet Dosa Mix

Incorporating healthy and nutritious foods like Millet Upma Rava and Millet Dosa Mix into your diet can significantly enhance your overall well-being. These products from Orgabliss provide a perfect blend of taste, convenience, and health benefits, making it easier to maintain a balanced diet.

[orgabliss]

Elevate Your Breakfast Game with Millet Upma Rava: A Healthy Twist to Start Your Day

Are you sick of eating the same old breakfast foods that never satisfy you and make you feel lethargic? It's time to switch things up and introduce a nutritious and delicious option to your morning routine – Millet Upma Rava. This traditional South Indian dish gets a healthy twist with the incorporation of barnyard millet, offering a plethora of health benefits while tantalizing your taste buds.

Website :- https://orgabliss1234.blogspot.com/2024/04/elevate-your-breakfast-game-with-millet.html

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Chickpea Spinach Curry. Spinach, rich in nutrients, is very beneficial for health. By eating this you can avoid problems related to digestion. Read full recipe

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[bemillety]

Top Benefits of Foxtail Millets with Recipes

Foxtail millet is a popular crop in India's arid and semi-arid regions, with a typical yield of 3,000-4,000 kilograms of hay or fodder and a harvestable grain yield of 800-900 kilos per hectare. It is a warm-season crop usually sown in the late spring and is used to make dishes such as proteins, carbohydrates, vitamins, minerals, and vitamins. It has drawn particular interest due to its superior nutritional content and possible health advantages, such as its anti-tumor, anti-oxidant, and anti-arteriosclerotic properties.

Website: bemillety.com

The secret to its health benefits is substituting cooked foxtail millet for rice to prevent mid-afternoon hunger sensations and a sharp rise in blood sugar. Foxtail millet is a high dietary fiber content that helps reduce the buildup of fat in the body and provides a sensation of fullness in the stomach. It also helps to keep bones and muscles healthy, preventing osteoporosis, dental abnormalities, and changes to the brain.

To know more about foxtail millets and recipes, read Foxtail Millets: Top Benefits and Recipes.

Additionally, it helps to improve the functioning of the nervous system. Foxtail millet is a high vitamin B1 content that helps prevent a number of neurological conditions. It is free of gluten, high in protein, and low in carbohydrates.

It helps protect the heart from various illnesses, aids in the formation of the neurotransmitter acetylcholine, and assists in blood pressure control. It also helps with immunity and rebuilds stamina. It is a tasty sweet dish due to its nutty taste. Foxtail millet is a multipurpose grain used for breakfast, lunch, and dinner and for making alcoholic beverages.

[grdprotein]

Wonder millet, Finger millet ( Nachni/Ragi)

Finger millet, commonly referred as Ragi/nachni, is a nutritious millet, which is a great inclusion for health maintenance. It is local, cheap and complete food considering Indian diets.

Ragi or Finger millet generically known as ‘Eleusine Coracana’ is a gluten free, high calcium, iron, high fiber millet and a good source of protein. It has important amino acid called ‘Methionine’, an active amino acid directing synthesis of other amino acids.

Ragi is gluten free is easy absorbed in intestine. Ragi adds to the richness in nutritive profile, as it is also high in B class of vitamins and folic acid (significant in synthesis of red blood cells). Ragi, known for its wow factor, can blend flawlessly in any recipe, as primary or secondary ingredient.

Talking about its nutritional composition, Ragi has a gifted nutritional profile and is considered as balanced ingredient for maintaining nutrition integrity, here is the nutritional composition of the millet.

Energy

328 Kcal

Proteins

7.3 g

Carbohydrates

72 g

Fats

1.3 g

Calcium

344 mg

Phosphorus

283 mg

Iron

3.9mg

(The values are based on 100 g of edible portion)

Extraordinary qualities of extraordinary millet

Gluten free: - Being gluten free, Ragi is a great for those with constant complain of abdominal discomfort, gluten intolerance, celiac disease etc. Ragi is extremely soothing on GI system. This millet is light on digestion and does not pose any demerits.

High Tryptophan: -Tryptophan is an essential amino acid (which cannot be synthesised in the body), a precursor to brain chemical ‘serotonin’, which helps in relaxation of the brain neurons, inducing good sleep. People with history of insomnia, sleeping disorder or stress disorders, should include ragi in their meals.

High in Calcium and Iron: - Being extremely high in calcium and iron, it helps in synthesis of red blood cells production and prevents osteoporosis (brittle bones and bone loss) in small babies and adults. It is recognised as immunity booster and plays a very important role in overall development.

Natural coolant: - Ragi in combination with buttermilk acts as a natural coolant and a probiotic, thriving growth of good bacterial strain in gut, keeping gut in best health. It increases gut efficiency many folds.

Hands-on ingredient: - Ragi can combined well with any recipes like porridges, smoothies, parathas, khichadi, ladoos etc. Ragi is locally available and is reasonably priced.

One shot meal: - Ragi recipes are usually quick enough to make and it is amongst the non-perishable ones. Ragi recipes are time saving and nutritious, from deserts to breakfast items, Ragi can be rotated accordingly.

A complete food: - Ragi can be used as a better replacement to wheat and rice for its complete nutritional profile as it is unprocessed. It can safely be consumed by anyone irrespective of the age, Ragi is well tolerated by all. It is easy to digest and loaded with almost all vital nutrients.

Weight management: - Ragi millet can be a great inclusion for any weight loss or weight gain management diet plan. Ragi is amongst few food items which can pose positive effect on nutrition and malnutrition. It manages to provide just right calories and nutrient supply ensuring sustainable results. It is also great to take care of ailments related to insulin resistance, liver and heart.

Superior antioxidant load: - Ragi millet is high on phenolic compounds, which have essential role to protect body against harmful oxidative stress, having anti-inflammatory effect on body.  

Ragi flour can be used in preparing upma, idlis, dosas, ladoos etc. Ragi malt can be used to make porridges, dry fruit laddos, milkshakes etc. It is always better to dry roast the flour or malt before using to enhance richness of flour due to its high levels of polyphenolic compounds, which have high antioxidant properties. Ragi flour, Ragi malt can be used in making various delicacies, having excellent nutrition profiling, augmenting growth and development.

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Is Soaking Required Before Cooking Millets? Expert Tips and Tricks

Cooking millets can be a simple task, but one thing will remain open to question: Do you need to soak millets before cooking them? You are not alone if you tried making a millet dish and ended with crunchy and hard grains in some parts. Soaking can make a big difference in millets' texture and flavour. Knowing when and how to soak them is therefore a necessity.

Why soak millets?

Soaking isn't just about making grains softer, it unlocks nutrients and makes them more digestible, giving a better taste. Millets (Siridhanya), just like rice or legumes, have a natural outer layer, sometimes bearing a bitter aftertaste or making them harder to digest. A quick soak would eliminate all those problems and make millets easier to cook and easier for your body to digest. So, let's dive into the details of why and how soaking helps!

Easier Digestion

Millets are rich in antinutrients, which appear in the form of phytic acid that can chelate minerals. Soaking breaks down this anti-nutrient, thereby allowing easy absorption of such much-needed minerals as iron, magnesium, and calcium. A minimum of 30 minutes of soaking proves to be wonderful for better absorption of nutrients.

Makes It Softer in Texture

The non-soaking of millets(Chirudhanyalu) may make them crunchier and harder. This is the softening of the grains themselves, which results in fluffier or softer outputs. In recipes for millet-based khichdi, pulao, or upma-like dishes, a short soaking time really makes a difference in the product.

Reduces Cooking Time

Soaking reduces cooking time by about 20-30% especially when on the go. Soaking millets for 30-45 minutes makes them absorb water faster and cook more evenly hence saving one precious time in the kitchen.

Enhances Taste and Reduces Bitterness

Depending on the type, Millet may have a mildly bitter taste, as in barnyard millet or nachni (ragi); soaking eliminates this and enhances the nutty flavour that can be utilised in both savoury and sweet recipes.

Balances Nutrient Absorption

Although Siridhanyalu is full of nutrients, soaking is essential to boosting their bioavailability. Enzymes that break down complex proteins and starches are activated during this process, which helps your body digest and absorb the nutrients in the grains.

Tips for Soaking Millets Like a Pro-

Here’s how to get the best results with soaking Millets:

Rinse Thoroughly: Start by rinsing these supergrains under cold water at least 4-5 times to remove any dust or impurities.

Use Appropriate Water Ratio: Use an appropriate amount of water to soak these tiny supergrains completely so they swell a little upon soaking.

Timing: Generally, soak most millets for approximately 6-7 Hours, although smaller grains, such as foxtail millets require only about 30-45 minutes.

Drain and Rinse Once More: Drain and rinse after soaking to remove starch or anti-nutrients that may be released during the soaking process.

Experiment with Overnight Soaking: Over-night soaking adds to creaminess and texture in recipes like millet porridge or kheer.

Conclusion: Soaking for the Win!

Adding soaking to your millet prep makes a world of a difference in cooking. This is a tiny step with a big payoff-taste, texture, and nutrient absorption. The next time you're cooking millets, give them a quick soak and see for yourself.

Add this simple trick to your kitchen routine and experience the true potential of these ancient grains. Soak, cook, and enjoy!

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With queries like “What are the healthy instant foods for this winter?”  “Are millets good for immunity in winter?” trending online, it’s clear that instant mix superfoods are here to stay. Packed with fiber, protein, and antioxidants, millets boost immunity and digestion, making them a perfect choice for the chilly season.

But before we come to the point…Did You Know?

The Indian government declared 2023 as the International Year of Millets, promoting millet consumption worldwide.

India is the world’s largest producer of millet, exporting these “super grains” to over 70 countries, boosting both nutrition and the economy.

Besides, our world famous Instant food mix products, Sankalp Range of Products also offers a range of quick, nutrient-rich millets backed by WHO and IMA recommendations for balanced diets. So we are going to share all possible Sankalp Instant Mix Foods for Winters that will keep you healthy and happy on a daily basis.

Table of Contents

1. Sankalp Instant Millet Khichdi Mix

2. Sankalp Instant Millet Beetroot Dosa Mix

3. Sankalp Finger Millet Dosa Mix

4. Sankalp Chocolate Choco Chip Pancake

5. Sankalp Vanilla Choco Chip Pancake

6. Sankalp Instant Millet Upma Mix

7. Sankalp Oats Dosa Mix

8. Sankalp Multi Millet Idli Mix

9. Sankalp Finger & Sorghum Millet Idli Mix

1. Sankalp Instant Millet Khichdi Mix

This mix combines millets, lentils, and spices for a hearty, protein-packed meal. Rich in fiber and essential nutrients, it aids digestion and boosts immunity, making it ideal for cold winters. Health experts highlight millet’s role in combating malnutrition, making this khichdi perfect for all ages. And is among the best healthy winter meals. 

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How to Prepare – Mix with water, cook for 10–12 minutes on low flame/ microwave it for 2 minutes, and enjoy a wholesome, warm bowl of health in minutes. Anytime you have a craving in peak winters, this healthy food in winter from Sankalp will come to your rescue! 

2. Sankalp Instant Millet Beetroot Dosa Mix

This vibrant instant mix food for winter blends the nutrition of millets with beetroot’s iron and antioxidants. It supports blood health and adds a winter glow. Low glycemic index makes it diabetes-friendly, as endorsed by medical experts for managing sugar levels.

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How to Prepare- Mix these Millet food products with water, rest for 5–10 minutes, spread on a hot pan and savour crispy, colorful dosas packed with goodness.

3. Sankalp Finger Millet Dosa Mix

Our most selling Instant mix food for winter , this one is packed with calcium, iron, and antioxidants, finger millet is a superfood for winters. It strengthens bones and boosts energy, making it ideal for growing children and elders. Endorsed by nutritionists for combating calcium deficiency, a millet dosa is a winter must-have.

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How to Prepare – Mix with water, let it rest briefly. Then cook into delicious dosas that are crispy, nutritious, and ready in minutes. It even helps you end your midnight food cravings in peak winter via a healthy food in winter! 

4. Sankalp Chocolate Choco Chip Pancake

A guilt-free winter indulgence! These millet food products blends millets with rich chocolate and choco chips. Thus it is offering warmth, energy, and essential nutrients like iron and magnesium. Perfect for kids and adults, it satisfies sweet cravings healthily.

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How to Prepare – To prepare this bestseller among our instant mix food products, all you need to do is mix it with milk or water, cook until smooth, and enjoy warm. To add more flavours to this healthy food in winter, you can top it with nuts or fruit for added nutrition.

5. Sankalp Vanilla Choco Chip Pancake

These fluffy pancakes combine vanilla flavor with the goodness of millet and choco chips, perfect for cozy winter mornings. High in fiber and protein, they promote energy and digestion.

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How to Prepare – Add water or milk to the mix, pour onto a heated pan, and cook until golden. Serve with honey or syrup for a delightful breakfast. When you talk of tasty end to healthy winter meals, this is your perfect pick!

6. Sankalp Instant Millet Upma Mix

Our best seller among the instant mix food for winter, this one is a quick, wholesome breakfast option rich in fiber and iron. This Millet food product mix keeps you full and energised during winter while improving digestion.

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How to Prepare – Add water, cook on medium heat for 5 minutes max. Then garnish with curry leaves and nuts for extra flavour. Ready in minutes as your ideal healthy food in winter!

7. Sankalp Oats Dosa Mix

Combining oats and millets, this mix offers a healthy, crispy dosa loaded with fiber and antioxidants, ideal for winters. These instant mix food products are a great alternative to regular rice-based dosas.

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How to Prepare – Add water to the mix, spread on a hot griddle and cook both sides until golden. And have it piping hot with either Sankalp chutney or Sankalp sambar.

8. Sankalp Multi Millet Idli Mix

When it comes to Healthy winter meals, the soft and fluffy idlis are packed with the goodness of multiple millets. These would be providing essential nutrients like calcium and magnesium to support winter immunity.

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How to Prepare – All you need to do is mix with water, let it ferment briefly, and steam for 10–15 minutes. Serve hot with coconut chutney or try other Sankalp Chutneys.

9. Sankalp Finger & Sorghum Millet Idli Mix

A powerhouse of nutrients, this mix uses finger millet and sorghum for idlis high in calcium, iron, and protein. Ideal for bone health during cold weather.

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How to Prepare – Mix with water, ferment it for some time, and steam. You can pair it with Sankalp Chutney options or Sankalp ready to eat Sambar for a warm, nutritious meal.

So if you are looking for the best Instant mix food or for that matter Millet food products for winter… to stay warm and healthy, Sankalp instant mix food products are your answer! Order now, we have special offers and combo deals as well.

Source: https://shop.sankalpfoods.com/instant-mix-food-for-healthy-winter-cravings/

[productreviewsbymishry]

Top Vegan Dishes With Millets: A Healthier Twist to Plant-Based Eating

Millets are rapidly gaining popularity among health enthusiasts and vegans for their exceptional nutritional benefits and versatility. These gluten-free grains are packed with fiber, protein, and essential vitamins, making them an excellent ingredient for vegan dishes. If you’re looking for inspiration, here’s a roundup of the best vegan dishes with millets to enhance your plant-based meals.

Why Choose Millets for Vegan Cooking?

Millets are not only healthy but also sustainable. They require minimal water and grow in arid conditions, making them environmentally friendly. Their mild flavor and versatility allow them to be incorporated into a variety of dishes, from savory to sweet.

1. Millet Buddha Bowl

A wholesome bowl of cooked millet topped with roasted vegetables, avocado slices, and a drizzle of tahini dressing. This dish is a perfect combination of nutrients and flavors.

2. Millet Pancakes

These gluten-free pancakes are made with millet flour and almond milk, sweetened with maple syrup. They’re a great option for a hearty vegan breakfast.

3. Millet Khichdi

A vegan twist on the traditional Indian khichdi, this dish combines foxtail millet with lentils, vegetables, and mild spices for a comforting meal.

4. Millet Salad

Combine cooked millets with chickpeas, cherry tomatoes, cucumber, and a zesty lemon-tahini dressing. This refreshing salad is perfect for lunch or as a side dish.

5. Millet Upma

Replace semolina with millets in this classic South Indian breakfast dish. Add vegetables like carrots, peas, and green beans for a fiber-packed start to your day.

How to Cook Millets Perfectly

Rinse thoroughly: Wash millets under running water to remove any impurities.

Soak if needed: Soaking for 4–6 hours can reduce cooking time and enhance digestibility.

Cook with a 2:1 water ratio: For fluffy millets, use two parts water to one part millet.

Nutritional Benefits of Millets

Millets are high in dietary fiber, aiding digestion and weight management. They are rich in plant-based protein, making them ideal for vegans. Additionally, millets are a great source of iron, magnesium, and antioxidants, supporting overall health and vitality.

Conclusion

Incorporating Vegan Dishes With Millets into your vegan meals is a great way to enhance both nutrition and flavor. Whether you’re cooking a savory khichdi or a sweet millet pancake, these gluten-free grains add a unique twist to your dishes. Try these vegan millet recipes and enjoy healthy, plant-based eating at its finest.

[eatthegood]

Fat loss breakfast Indian

Fat Loss Breakfast Options in Indian Cuisine

A fat loss-friendly breakfast is essential for kick-starting your metabolism and setting the tone for the rest of the day. In Indian cuisine, you can focus on meals that are nutrient-dense, low in refined carbohydrates, and rich in fiber and protein. These elements help with satiety, prevent overeating later in the day, and support steady energy levels. Here's a discussion on fat loss breakfast options that are effective, flavorful, and rooted in Indian dietary practices.

1. Importance of a Healthy Breakfast for Fat Loss

Breakfast is often called the most important meal of the day because it provides the necessary nutrients and energy to kick-start your metabolism. A well-balanced breakfast helps in:

Regulating blood sugar levels: Foods rich in protein and fiber can help regulate blood sugar levels, reducing the risk of insulin spikes and crashes.

Increasing metabolism: Protein-rich foods boost metabolism and promote fat-burning processes.

Preventing overeating: A filling breakfast prevents hunger pangs throughout the day, reducing unhealthy snacking and overeating.

Supporting muscle preservation: Protein ensures that muscle mass is maintained, which is essential for boosting metabolism.

2. Key Components of a Fat Loss Breakfast

For a fat loss-focused breakfast, include foods that provide the right balance of macronutrients:

A. Protein:

Protein is crucial for muscle building and fat loss. It promotes fullness and helps reduce cravings, keeping you satisfied for longer periods. Protein also increases thermogenesis, the process of burning calories for energy.

Sources of Protein: Eggs, paneer (cottage cheese), Greek yogurt, tofu, dals (lentils), chickpeas, or sprouted grains.

B. Fiber:

High-fiber foods aid digestion, promote fullness, and help regulate blood sugar levels. Fiber helps in slow release of energy, which can prevent hunger pangs and unhealthy snacking.

Sources of Fiber: Whole grains (oats, quinoa, bajra, jowar), vegetables (spinach, kale, cucumber, tomatoes), and fruits (apples, berries, guava).

C. Healthy Fats:

Including healthy fats in your breakfast supports hormone regulation, boosts brain function, and keeps you satisfied. It also helps in the absorption of fat-soluble vitamins (A, D, E, K).

Sources of Healthy Fats: Avocados, nuts (almonds, walnuts), seeds (chia, flaxseeds), and coconut oil.

D. Complex Carbohydrates:

Unlike refined carbs, complex carbohydrates break down slowly, providing sustained energy without spiking insulin levels. They are high in fiber and help regulate hunger.

Sources of Complex Carbs: Whole grains, millets (foxtail millet, barnyard millet), legumes, and vegetables.

3. Fat Loss Breakfast Ideas in Indian Cuisine

Here are some fat loss-friendly breakfast ideas using traditional Indian ingredients that combine the principles of protein, fiber, and healthy fats.

A. Moong Dal Chilla (Lentil Pancakes)

Ingredients: Moong dal (green gram), ginger, green chili, turmeric, cumin, coriander powder.

Preparation: Soak moong dal overnight and blend into a smooth batter with spices. Cook the batter on a non-stick pan with a little ghee or oil to make thin, crisp pancakes.

Why it's great: Moong dal is rich in protein and fiber, which helps keep you full and energized. The low-calorie chilla makes for an ideal meal to promote fat loss.

B. Vegetable Upma with Millet (Bajra/Jowar)

Ingredients: Bajra (pearl millet), mixed vegetables (carrots, peas, beans), mustard seeds, curry leaves, ginger, green chilies.

Preparation: Dry roast the bajra flour, and then cook it with water, vegetables, and spices until it reaches a soft, porridge-like consistency.

Why it's great: Bajra is high in fiber and low in glycemic index, which helps in weight management by providing slow-releasing energy. The addition of vegetables ensures you’re getting a variety of nutrients.

C. Oats Idli

Ingredients: Oats, semolina (rava), yogurt, mustard seeds, curry leaves, grated carrot, and ginger.

Preparation: Grind oats into a fine powder and mix with semolina, yogurt, and vegetables. Steam in idli molds to prepare soft idlis.

Why it's great: Oats are a rich source of soluble fiber, which helps in controlling blood sugar levels and promoting fat loss. Idlis are low in calories and easy to digest.

D. Poha with Vegetables and Peanuts

Ingredients: Poha (flattened rice), onions, peas, carrots, peanuts, mustard seeds, turmeric, curry leaves.

Preparation: Rinse poha thoroughly, then sauté it with mustard seeds, vegetables, peanuts, and turmeric. Cook for 5-7 minutes.

Why it's great: Poha is light yet filling, and the added vegetables provide fiber, while peanuts contribute healthy fats and protein.

E. Sprouts Salad with Lemon and Olive Oil

Ingredients: Sprouted moong beans, chopped cucumbers, tomatoes, onions, lemon juice, olive oil, black salt, and pepper.

Preparation: Mix the sprouted beans with chopped vegetables and drizzle with lemon juice and olive oil. Sprinkle with black salt and pepper.

Why it's great: Sprouts are a great source of plant-based protein and fiber. This refreshing salad boosts metabolism and aids digestion while being low in calories.

F. Greek Yogurt with Flaxseeds and Berries

Ingredients: Unsweetened Greek yogurt, fresh berries (strawberries, blueberries), flaxseeds, chia seeds.

Preparation: Mix Greek yogurt with flaxseeds, chia seeds, and top with fresh berries.

Why it's great: Greek yogurt is rich in protein and probiotics, which helps with digestion. Flaxseeds and chia seeds provide omega-3 fatty acids and fiber, making this breakfast filling and supportive of fat loss.

G. Scrambled Eggs with Spinach

Ingredients: Eggs, spinach, olive oil, onions, garlic, black pepper, and turmeric.

Preparation: Sauté onions and garlic in olive oil, add spinach, and cook until wilted. Scramble the eggs and add to the spinach mixture, cooking until done.

Why it's great: Eggs are a great source of protein, while spinach adds fiber and essential vitamins. This combination is low in carbs and keeps you full for longer.

H. Chia Pudding with Almonds and Cinnamon

Ingredients: Chia seeds, almond milk, cinnamon, vanilla extract, almonds.

Preparation: Soak chia seeds in almond milk overnight. In the morning, top with chopped almonds and a sprinkle of cinnamon.

Why it's great: Chia seeds are rich in fiber, omega-3 fatty acids, and protein, making them an excellent choice for fat loss. Almonds add healthy fats, while cinnamon boosts metabolism.

4. General Tips for a Fat-Loss Friendly Indian Breakfast

Avoid Refined Carbs: Skip breakfast items made with white flour or sugar, such as parathas with white flour or sweetened breakfast cereals.

Prioritize Whole Grains: Include whole grains like oats, millet, or quinoa over refined options to ensure a steady release of energy.

Limit Ghee and Oil: Use ghee or oil in moderation. Opt for cooking methods like steaming, roasting, or sautéing instead of deep-frying.

Include Protein: Protein-rich foods like eggs, paneer, and legumes should be part of your breakfast to promote muscle maintenance and fat loss.

Incorporate Vegetables: Including a variety of vegetables helps with fiber intake and provides essential nutrients for overall health.

Watch Portions: Even healthy foods can contribute to excess calories if eaten in large portions. Moderation is key.

Conclusion

A fat-loss-friendly breakfast in Indian cuisine can be both nutritious and delicious. By focusing on protein, fiber, healthy fats, and complex carbohydrates, you can set a strong foundation for the day ahead. The meals listed above are nutrient-dense, keep you full for longer, and aid in weight management. Integrating these ideas into your daily routine, alongside a balanced diet and exercise, can significantly support your fat loss journey while keeping your meals varied and satisfying.

[sgauria]

"Sooji" Upma - with Millet and Amaranth

2/3 cup Millet

1/3 cup Amaranth

Pre-tadka largely following Swasthi's recipe.

Jeera, rye, chana dal, urad dal

Hing, Ginger, Curry leaves

Onion

Vegetables (carrot, peas).

Add 2 cups water

Don't forget the SALT.

Add grains.

Instant Pot - 10 minutes at high pressure with natural pressure release.

Very close to the sooji upma experience.

[orgabliss04]

Millet Upma Rava Mix – OrgaBliss

Simplify your meal prep with OrgaBliss's Millet Upma Rava mix. Made from nutritious little millet, this versatile mix allows you to whip up delicious and healthy upma in no time. Experience the convenience and health benefits of millets with every serving.

[pexpoindia]

Healthy and Filling Office Lunch Recipes for Weight Loss!

Imagine you are working in your office, and as the clock inches closer to lunchtime, your stomach starts to rumble. But what if you are on a weight loss journey? Should your lunch box look a bit different than others? Yes, it must. When you are on a weight loss journey, each meal of the day must contribute to your journey. Your office lunches are no different. They must also support you on your journey. However, this does not mean that your meals should look and taste as bland as a salad. There are several office lunch recipes that will support you on your weight loss journey. 

The Pexpo team understands how maintaining your health can be challenging if you have no one to guide you. Therefore, we never leave you alone when it comes to your health. This blog shares the most delicious and quick office lunch recipes for you if you are aiming to lose some extra pounds. 

Delicious and Filling Office Lunch Recipes for Weight Loss

Below are the healthiest and easy-to-prepare recipes for your office lunch times that will help you on your weight loss journey. 

Vegetable Quinoa Pulao

Quinoa, also known as the most effective superfood, is a fantastic alternative to rice. It becomes your reliable companion on your weight loss journey as it is packed with essential amino acids, fibre and protein. 

Ingredients:

1 cup quinoa, rinsed

1 cup mixed vegetables (carrots, peas, bell peppers)

1 onion, finely chopped

1 tomato, chopped

1 green chilli, slit

1 tsp cumin seeds

1 bay leaf

1-inch cinnamon stick

2 cloves

1 tsp garam masala

1 tsp turmeric powder

Salt to taste

Fresh coriander for garnish

1 tbsp olive oil

Instructions:

Take 2 cups of water and cook 1 cup of quinoa in it until the water gets absorbed completely and the quinoa gets fluffy. 

Heat olive oil in a pan and add cinnamon, cloves, bay leaf and cumin seeds to it. 

Once aromatic, add green chillies and onion to it. Saute them until the onion turns golden brown. 

Add tomatoes to this and cook until soft. Now, add all the vegetables of your choice, such as garam masala and turmeric powder. 

Cook the vegetables until tender and mix them in the cooked quinoa. 

Stir well and season with salt. Garnish it with coriander and pack your healthiest office lunch. 

Paneer and Spinach Wrap

This recipe is a myth buster if you think you cannot enjoy a wrap on your weight loss journey. Made with all healthy ingredients, a paneer and spinach wrap is loaded with fibre and protein, making it ideal for you to lose weight. 

Ingredients:

100g paneer (cottage cheese), cubed

1 cup spinach leaves, washed and chopped

1 small onion, sliced

1 small tomato, sliced

1 tsp cumin seeds

1 tsp garam masala

Salt to taste

1 whole wheat tortilla or roti

1 tbsp olive oil

Mint chutney for spreading

Instructions:

Heat olive oil in a pan and add cumin seeds to it. 

Add sliced onion to the oil and cook them until translucent. 

Add spinach and cook it until wilted. 

Toss paneer cubes, salt and garam masala. Let the paneer cook until lightly browned. 

Warm a whole wheat roti or tortilla on a pan. 

Spread a layer of mint chutney on the base. 

Place the paneer and spinach mixture on this roti or tortilla and place sliced tomatoes on it. 

Wrap tightly and pack your lunch. 

Millet Upma

Millets are one of the most popular companions of individuals on weight loss journeys. They are perfect for an Indian diet. Millet upma is the most filling and light recipe for office lunches. 

Ingredients:

1 cup foxtail millet, rinsed

1 small carrot, diced

1 small capsicum, diced

1 onion, finely chopped

1 green chilli, slit

1 tsp mustard seeds

1 tsp urad dal (split black gram)

1 tsp chana dal (split Bengal gram)

1 tsp turmeric powder

Salt to taste

Fresh coriander for garnish

1 tbsp ghee or olive oil

Instructions:

Cook millet in 2 cups of water until soft. 

Take a pan and heat ghee in it. Add mustard seeds to it along with chana dal and urad dal. 

Once they start to splutter, add onion and green chilli and saute them until golden brown. 

Add vegetables like capsicum and carrot to cook until tender. 

Mix in the cooked millet and add turmeric powder and salt. 

Stir it well and garnish with coriander to pack a wholesome and energy-boosting office lunch. 

Conclusion

Maintaining a healthy diet is one of the key measures you must take for your health. This might seem challenging, but it can never be neglected. Maintaining a diet becomes even more challenging when you are on a weight loss journey. But, with the above recipes, your office lunches can be made fun and filling even when on a weight loss journey. Also, remember all these recipes will be healthy for you only when you carry them in the right lunch box. So, choose the best ones from Pexpo’s range of stainless steel office lunch boxes that are safe and non-toxic.  Source: https://pexpo.in/blogs/news/healthy-office-lunch-recipes-for-weight-loss