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.
In Northern India, coarsely ground wheat is called sooji, and in South India, it is called rava. Semolina as it is called in English is used in many Indian dishes both sweet and savory. Wheat is one of the oldest and most important of all cereal crops globally. Though it is majorly grown in some northern states of India, it is popularly used in making upma or uppit in the South. It is an important source of carbohydrates as well as the leading source of proteins (in the form of gluten) in human food, having a protein content of about 13%. It’s the gluten in wheat flour that gives elasticity and strength to dough. Whole wheat flour, made by grinding the entire wheat kernel, is generally considered healthier than refined wheat flour (maida) because it retains the bran and germ, which are rich in fiber, vitamins, and minerals. Rava or semolina is usually made from whole wheat in India. Many people prefer to use millets instead of wheat to make this dish as wheat is generally higher in gluten content and lower in fibre than most millets. However, compared to rice, wheat has a lower glycemic index and helps slow down digestion as well as aids bowel movement. It is important to note that gluten is a problem only for those who react negatively to it, or test positive for celiac disease. Most people can and have eaten gluten most of their lives, without any adverse side effects. Indian varieties of wheat like Sharbati and MP Shivor Gold have a much higher gluten content than Shivor, and MP Shivor has the least amount of gluten in it. Having shared this information, we think it is best to eat wheat or other cereals in as small quantities as possible and have cooked vegetables, pulses, and salads made with uncooked vegetables and fruit, as the main part of a meal.
In Northern India, coarsely ground wheat is called sooji, and in South India, it is called rava. Semolina as it is called in English is used in many Indian dishes both sweet and savory. Wheat is one of the oldest and most important of all cereal crops globally. Though it is majorly grown in some northern states of India, it is popularly used in making upma or uppit in the South. It is an important source of carbohydrates as well as the leading source of proteins (in the form of gluten) in human food, having a protein content of about 13%. It’s the gluten in wheat flour that gives elasticity and strength to dough. Whole wheat flour, made by grinding the entire wheat kernel, is generally considered healthier than refined wheat flour (maida) because it retains the bran and germ, which are rich in fiber, vitamins, and minerals. Rava or semolina is usually made from whole wheat in India. Many people prefer to use millets instead of wheat to make this dish as wheat is generally higher in gluten content and lower in fibre than most millets. However, compared to rice, wheat has a lower glycemic index and helps slow down digestion as well as aids bowel movement. It is important to note that gluten is a problem only for those who react negatively to it, or test positive for celiac disease. Most people can and have eaten gluten most of their lives, without any adverse side effects. Indian varieties of wheat like Sharbati and MP Shivor Gold have a much higher gluten content than Shivor, and MP Shivor has the least amount of gluten in it. Having shared this information, we think it is best to eat wheat or other cereals in as small quantities as possible and have cooked vegetables, pulses, and salads made with uncooked vegetables and fruit, as the main part of a meal.
Millets are small-seeded grasses or cereal-grains that have been grown for centuries. They are popular because they grow in many adverse conditions like in arid climates. There are a variety of millets grown around the world as cereal crops or grains for fodder and human food. Ragi or nachni (finger millet) is one of these ancient millets and is mostly grown and consumed in Karnataka, and to a limited extent in Andhra Pradesh, Tamil Nadu, Odisha, Maharashtra, Uttarakhand and Goa. It has different names in local languages. In India finger millet is commonly called by various names like ragi (in Kannada, Telugu and Hindi), also Mandua/Mangal in Hindi, Kodra (Himachal Pradesh), Mandia (Oriya), Taidalu (in Telangana region), Kezhvaragu in Tamil etc. It is used in a variety of dishes from porridges, rotis, sweet puddings and laddoos to name a few. More recently, it is being used in making puffed ragi grains which is then used as a breakfast cereal or in snacks like chivda, etc.
Millets are gluten free, boasts high protein, fiber, and antioxidant contents and therefore have numerous health benefits, including helping to lower your blood sugar and cholesterol levels. Ragi or nachni is an excellent source of natural calcium which especially helps in strengthening bones for growing children and aging people and in the maintenance of bone health in adults. Regular consumption of finger millet was part of the traditional Indian diet for centuries. It may help keep diseases such as osteoporosis at bay and could reduce the risk of fracture.
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.
Recipe credit: Darshana Muzumdar Serves 2 to 4 people for breakfast or as a snack Ingredients Method For the Whole-Food Plant-Based (WFPB) version:
Many cultures consider rice to be a staple grain because it contains vital carbohydrates that provide the body energy even though it contains less protein than other cereals. Carbohydrates can keep you energized and satisfied and are important for fueling exercise. Rice, particularly white rice, generally gets digested easily because it is low in fat and fiber, and so it’s better to eat brown or semi-brown rice. Brown rice, especially, is an excellent source of many nutrients, including fiber, manganese, selenium, magnesium, and B vitamins. Toor dal, also known as arhar dal, red gram dal or pigeon pea, is a staple in many parts of India. It is protein-rich pulse that’s high in fiber and carbohydrates. It’s a good source of iron, calcium, and folic acid also contains vitamins C, E, K, and B complex. The relatively high amount of folic acid in it may help prevent birth defects in babies and the high protein and potassium content may help with muscle growth and blood pressure regulation. It’s low on the glycemic index, releasing energy slowly helping to keep us satiated for a longer time, so is good for diabetics. However, some people find that toor dal can trigger acidity or heartburn, particularly if they are prone to acid reflux. It’s always a good idea to soak toor dal for three to four hours before cooking to reduce reduce the phytic acid in it that can cause digestive issues. Adding a little masoor dal could also help with the acidity. Consuming large amounts of toor dal can overwhelm the digestive system. Combining toor dal with spicy foods can also exacerbate acidity, so it’s best to eat it in moderation and with less spicy accompaniments. Adding vegetables to a dish is one of the best ways to make it more nutritious.
