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Upma with Vegetables

Wheat has been used in various forms, especially ground roughly or fine for centuries. Some people find it difficult to digest wheat because of the gluten in it. Wheat is easier to digest when eaten with a lot of vegetables that contain the fibre. Wheat contains relatively high amounts of protein, dietary fiber, carbohydrates and minerals like calcium. It also contains micronutrients like magnesium, phosphorus, potassium and B vitamins. Wheat kernels have three parts: the bran (outer layer), the germ (core of the kernel), and the endosperm (starchy middle layer). White flour is made by removing the bran and the germ leaving only the endosperm which contains only protein, carbohydrates, and a small number of B vitamins and minerals. The bran and germ layers that are removed are rich in fiber, B vitamins, antioxidants, phytochemicals, and minerals like iron, copper, zinc, and magnesium. Therefore, it is best to eat whole wheat than refined flour/maida as well as eat it with a lot of vegetables.

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Teel Poli (Sweet Sesame Seed Flat Bread)

The combination of sesame seeds and jaggery is a very common one in India and is used to make many traditional sweet dishes.
Sesame seeds contain protein, fiber, and healthy fats and are rich in calcium. Calcium is an essential mineral that supports the health and function of muscles, hormones, blood vessels and nerves. One tablespoon of sesame seeds provides 87.8 mg of calcium. Both the calcium and magnesium in the seeds may help to reduce blood pressure. Sesame seeds also provide B vitamins, vitamin E, and antioxidants. Sesame seeds are eaten as they are or are added as an ingredient to meals. Sesame seed oil is also used in cooking.
Jaggery is made using traditional methods of pressing and distilling palm or sugar cane juice. In India it is mainly made from sugar cane juice. Though jaggery contains more nutrients than refined sugar (which is only empty calories) because of its molasses content, it is still mostly sugar. The nutrients it contains are in small quantities and so any extra nutrients you get from jaggery come with a lot of calories and so should be eaten in moderation.

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Moogache Boon (Green Gram Porridge)

Moong dal is packed with protein and is an integral part of the Indian diet. It is rich in potassium, which helps lower blood pressure and protects against muscle cramping. It also contains minerals like magnesium, iron, and copper and dietary fiber. When eaten, moong dal helps produce a fatty acid called butyrate in the gut. This helps maintain the health of the intestinal walls. The dal has anti-inflammatory properties that prevent and accumulation of gas. Rich in B-complex vitamins, moong dal helps your body break carbohydrates down to glucose, and produce usable energy for your body. It cooks fast and is light and easy to digest. So all in all, it’s a great ingredient to include in your diet more often than not.

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Gopal Kala

This dish is usually made on Janmashtami and is served as prasad. This is an extremely easy to make dish and you can add any other fruits you wish to. It’s not only delicious but also filling and requires no cooking. It is highly nutritious because of the combination of vitamins in the fruits and carbohydrates in the poha. It is very soothing on the digestive system as well.

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Uppit (pronounced oo-pit)

In Northern India coarsely ground wheat is called sooji, and in South India, it is called rava. Semolina is made out of whole wheat and is therefore much better than refined flour. Semolina as it is called in English is used in many Indian dishes both sweet and savory.

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Red Rice Poha with Vegetables

Eating plenty of vegetables may be one of the simplest ways to improve health and well-being. They provide energy, vitamins, minerals and fibre and additional health benefits from phytonutrients. Vegetables are also naturally low in fat, salt and sugar, making them an excellent food choice. Starchy vegetables such as potatoes, yams and sweet corn contain higher levels of carbohydrates and are higher in energy (kilojoules) because of their carbohydrate content. Vegetables lose a lot of their nutritional value when cooked so it’s best to eat them in their original form as far as possible or at least cook them the least degree that you can.
Red rice poha is also rich in fibre, carbohydrates and iron. It’s a great ingredient to add to a meal to give the feeling of satiety along with nutrients.

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