Daliya Khichdi - Cracked Wheat Upma or Kichdi

Cracked wheat is made by crushing  the whole wheat into small pieces.  Cracked wheat contain relatively less calories but high nutrition values. It will be good source for loosing weight yet get more nutrition values.

1/4 cup of dry cracked wheat serves 8 -10 % of Iron Content and protein contents of daily serving.

Fiber in Cracked wheat :

In addition to keeping your body moving throughout the day, some carbohydrates take the form of fiber, a type of carb your body does not digest. Each serving of cracked wheat has 5 g. Fiber promotes the health of your digestive system and influences your bowel health, helping to decrease your risk of developing hemorrhoids and diverticulitis. Eating a carbohydrate and fiber-rich diet aids in maintaining a steady blood sugar level, preventing spikes that can damage your health.

source : Livestrong.com 

Ingredients:

Cracked Wheat - 1 Cup

Water - 21/2 cups
Green Beans - Finely chopped; ~1/2 cup
Carrots - Finely chopped ; ~1/2 cup
Peas - 1/2 cup
Ginger, garlic paste - 1/2 tsp
Onion - Chopped, 1/2 cup
Salt to taste
Sugar to taste (optional)
Green Chilly - 1 or more :per your taste bud


Seasoning : 

Butter - 1 Tbs
Musturd Seeds - 1 tsp
Cumin Seeds - 1 tsp
Urad dal - 1 tsp
Hing a pinch
Turmeric - a pinch

Easy Steps :

Soak the daliya in water for 10 minutes.

Heat Butter in a pan. Add cumin seeds, urad dal, fry for couple of seconds. Add mustard seeds, hing and turmeric. Once the mustard seeds starts to crack add ginger garlic paste and green chilly. Fry until golden brown for few seconds.

Add Vegetables, soaked daliya.  Add salt, sugar and mix it well. Add 1 2/2 cups of water. Cook on a medium heat for 15-20 minutes until the hard cracked wheat's are soft and easy to chew. OR you can pressure cook for 3 whistles. use little less water if using pressure cooker.

Either you can make it like mushy like kichdi or less mushy like upma.

Enjoy this healthy kichdi with raita or yogurt or curd.

◦

Daliya Khichdi - Cracked Wheat Upma or Kichdi

Butter and Dill Brussels Sprouts : So Buttery good :)

Health benefits of Brussels Sprouts:

The Brussels sprout is a cultivate  in the Gemmifera group of cabbages (Brassica oleracea), grown for its edible buds. The leafy green vegetables are typically 2.5–4 cm (0.98–1.6 in) in diameter and look like miniature cabbages.

 Brussels sprouts are an important dietary source of many vitamin antioxidants, including vitamins C, E, and A (in the form of beta-carotene). The antioxidant mineral manganese is also provided by Brussels sprouts. Flavonoid antioxidants like isorhamnetin, quercitin, and kaempferol are also found in Brussels sprouts, as are the antioxidants caffeic acid and ferulic acid.

The fiber content of Brussels sprouts&mash;4 grams in every cup&mash;makes this cruciferous vegetable a natural choice for digestive system support. You're going to get half of your Daily Value for fiber from only 200 calories' worth of Brussels sprouts.
And more information here in WHfoods

Now to the Recipe :

Ingredients:

Brussels sprouts  - 1 pound
Salt and Pepper
Butter - 1 Tbs
Olive Oil - 1 Tbs
Dry dill or fresh dill -1 Tbs
celery salt - 1/4 tsp (optional)
Scallions - 2 string, chopped finely.
balsamic vinegar - 1/2 tsp


Method:

• Cut off the brown end of the Brussels sprouts and discard any loosen leaves.
• Cut Brussels sprouts in to 4 pieces.
• Steam the Brussels sprouts for 5 minutes. Do not overcook otherwise it looses its nutritional facts.
• Heat butter in pan , once the butter turns into brown; after about 2 1-2 minutes, add olive oil, dill, scallions.
• Add the steamed Brussels sprouts.
• Add salt and pepper, add the balsamic vinegar.
• Mix it thoroughly.
• And serve.

◦

Butter and Dill Brussels Sprouts : So Buttery good :)

Healthy Meals Plans: Nutritious & Delicious

We all want to follow a healthy diet.  All the data is there: diets help feel better, look better, live longer.  So why do so many people fall short? One major reason is that they may have a perception of healthy meal plans as a lifetime prescription for bland and unappetizing foods.  Some may have tried "health foods" of the rabbit food variety and understandably, couldn't bear it any longer.  So what are you to do if you are one of these people?  Do you have to resign yourself to the fact that you will have to choose between food that tastes good and food that is good for you?  Absolutely not!  The simple ideas below will get you started down the path of tasty and healthy eating.
 

Strive for Variety

One key aspect of healthy meal plans is that you are able to get all the nutrients and vitamins that you require for your body to function optimally. The easiest way to do this is to make sure that you are consuming a variety of foods at every meal. You will want to compose a plate that includes fruits, protein, dairy, vegetables, grains, and a tiny bit of fat.  This variety will not only provide the desired fuel for your body, but you will also be able to create meals that taste unique.  Just because you ditch the large slab of steak doesn't mean you have to replace it with a huge bowl of steamed cauliflower.  When you focus on variety for each meal, you will get the added benefit of discovering new taste combinations.

A Rainbow at Every Meal

 

As you start to introduce variety into your daily meals, you will notice something curious—an aesthetically pleasing meal.  When you sit down to eat, the plate before you just looks nicer.  This is another benefit of eating a variety of foods.  And now that you've noticed it, you can make the conscious decision to create colorful dishes and meals.  The next time you go to the grocery store, take a moment to look around the produce section.  You'll see reds, yellows, whites, oranges, the expected greens, and the unexpected purples.  And even though they are not as vivid as the shades of fruits and vegetables, grains come in a range of colors - whole grain pasta, wild rice, wheat cereal.  Experiment with all these different colors, and make a meal that is as beautiful as it is healthy.

 

Healthy eating is mainly about being more conscious about what you need.  You need to pay attention to your meals to make sure that you are eating a variety of foods. However, this attention is not just about policing your food intake, it’s also about learning (or more accurately, re-learning) to fully experience your food.  Eating doesn't have to just include taste.  A plate that includes a variety of smells, sights, and textures can amplify the enjoyment of the healthy meal experience.  And anything that is enjoyable is something you'll want to keep doing for the rest of your life.

                           ----Submitted by Sean

◦

Healthy Meals Plans: Nutritious & Delicious