Healthy Cooking
Introduction about Healthy Cooking with Jyoti
We believe that cooking nutritious meals doesn’t have to be complicated or bland. Join Jyoti as she shares simple, delicious, and wholesome recipes that bring out the best in fresh ingredients. From quick weeknight dinners to meal prep ideas, we make healthy cooking accessible to everyone.
Whether you’re a busy professional, a parent on the go, or simply someone who wants to eat cleaner and feel better, you’ll find something here to inspire your next meal. With a focus on fresh, whole foods and balanced nutrition, Jyoti’s easy-to-follow recipes are designed to nourish your body and satisfy your taste buds.
Ready to get cooking? Let’s make healthy eating fun and delicious!
Second Recipe :
1.Poha Chilla Recipe
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How to Prepare here is step by step below:
Poha Chilla Recipe:
Poha Chilla is a healthy and delicious breakfast dish made with flattened rice (poha), gram flour (besan), and a mix of spices and vegetables. It’s easy to make and is perfect for a quick meal.
Poha Chilla Recipe Ingredients:
- 1 cup poha (thick or medium-sized poha works best)
- 1/2 cup besan (gram flour)
- 1/4 cup yogurt (optional, for soft texture)
- 1 onion, finely chopped
- 1 green chili, finely chopped
- 1/4 cup fresh coriander (cilantro), chopped
- 1/2 tsp turmeric powder
- 1/2 tsp red chili powder
- 1/2 tsp cumin seeds
- Salt to taste
- 1/2 tsp baking soda (optional, for fluffier chilla)
- 1/2 tsp oil (for cooking)
- Water (as needed to adjust batter consistency)
Instructions:
- Prepare the Poha:
- First, rinse the poha in water thoroughly. Let it soak for about 5-10 minutes until it softens. After soaking, drain any excess water and set the poha aside.
- Mix the Ingredients:
- In a large mixing bowl, combine the softened poha, besan, turmeric powder, red chili powder, cumin seeds, and salt.
- Add the finely chopped onion, green chili, and fresh coriander. If you are using yogurt, add it to the mixture as well.
- Mix everything well. You may need to add a little water to make the batter. Keep the consistency thick (like pancake batter), not too runny.
- Cook the Chilla:
- Heat a non-stick tawa or skillet and add a little oil.
- Once the pan is hot, pour a small portion of the batter onto the tawa and spread it gently with the back of a spoon to form a round shape.
- Cook the chilla on medium heat for 2-3 minutes until the bottom is golden brown. Then flip the chilla and cook the other side for another 2-3 minutes, or until golden and crisp.
- Serve:
- Once cooked, remove the chilla from the pan and serve hot with green chutney or tomato ketchup.
Tips:
- You can add extra vegetables like carrots, bell peppers, or peas to make it even healthier.
- Avoid using too much oil, as this keeps the dish light and healthy.
- If you want a softer texture, adding yogurt will help. However, if you prefer a crispier chilla, you can skip the yogurt.
Enjoy your Poha Chilla as a healthy breakfast or snack!
Benefits of Poha:
Poha (flattened rice) is a nutritious and light dish that’s often consumed for breakfast or as a snack in many Indian households. It offers a variety of health benefits, making it a great choice for a balanced diet. Here are some of the key benefits:
1. Rich in Carbohydrates (Energy Boosting):
- Poha is a good source of complex carbohydrates, which provide a slow and steady release of energy. This makes it an excellent option for starting your day, as it keeps you energized without causing spikes in blood sugar levels.
2. Easily Digestible:
- Unlike other grains, poha is light on the stomach and easy to digest. This makes it a great option for people with sensitive digestive systems or those recovering from illness.
3. Low in Calories:
- Poha is relatively low in calories, making it a great choice for those looking to maintain or lose weight. It provides a filling meal without adding too many calories.
4. High in Iron:
- Poha is rich in iron, which is essential for the production of hemoglobin and the proper functioning of the red blood cells. This helps in preventing iron-deficiency anemia and supports overall energy levels.
5. Good Source of Fiber:
- Poha contains a good amount of fiber, especially if you use brown poha or thicker varieties. This aids in improving digestion, promoting a healthy gut, and preventing constipation.
6. Helps in Managing Blood Sugar Levels:
- Since poha is made from rice, which is processed and flattened, it has a lower glycemic index compared to regular rice. This means it doesn’t cause rapid spikes in blood sugar levels, making it a better option for people with diabetes.
7. Rich in Antioxidants:
- Poha, when combined with ingredients like turmeric, curry leaves, and mustard seeds, provides a good dose of antioxidants that help in neutralizing free radicals, reducing inflammation, and promoting overall health.
8. Improves Skin Health:
- The vitamins and minerals found in poha (like B vitamins, iron, and antioxidants) contribute to better skin health by promoting collagen production and reducing the signs of aging.
9. Promotes a Healthy Heart:
- Poha is naturally low in fat and cholesterol-free. When paired with healthy ingredients like vegetables and seeds, it can contribute to heart health by maintaining healthy cholesterol levels and preventing heart disease.
10. Boosts Metabolism:
- Poha contains a good amount of vitamin B1 (thiamine), which is essential for the proper functioning of the nervous system and metabolism. It also helps in converting food into energy, thus supporting overall metabolism.
11. Hydration Support:
- Poha is often made with water or curd, which adds hydration to your diet. This is especially beneficial in hot weather or after exercise.
12. Improves Mental Clarity:
- Due to its low glycemic index and balanced nutrients, poha can help maintain steady blood sugar levels, which is essential for mental clarity, concentration, and mood stability.
How to Make Poha Healthier:
To make poha even more nutritious, you can:
- Add vegetables like peas, carrots, tomatoes, and beans for added fiber, vitamins, and minerals.
- Sprinkle some roasted seeds (like flaxseeds or sesame seeds) for healthy fats.
- Use a little olive oil or coconut oil to cook the spices and add a healthy fat component.
- You can also add a pinch of turmeric or curry leaves for added flavor and health benefits.
Conclusion:
Poha is not only easy to prepare, but it’s also a highly nutritious and versatile food option. Whether you’re looking to manage your weight, boost energy, or improve digestion, poha is an excellent addition to your diet!