Nutritionist Nidhi Parikh

07/09/2019

Healthy Bajra Khichdi...🙂

BAJRA KHICHDI

Preparation Time: 10min
Cooking Time: 15 min
Makes 4 Serving


Ingredients:
1/3 cup whole bajra
3 tbsp yellow moong dal (split yellow gram)
1 tsp cumin seeds (jeera)
½ tsp asafetida (hing)
1 tbsp ghee
Salt to taste
Method of preparation:
1. Grind the bajra to a coarse powder in a blender.
2. Combine the bajra and moong dal with salt and 2½ cups of water and pressure cook for 3 to 4 whistles.
3. Heat the ghee in a pan and add the cumin seeds and asafoetida. When the seeds crackle, pour over the cooked bajra khichdi and mix well.
4. Serve hot.

Nutrients Value per serving

Fat Iron Protein Carbohydrates Energy
4.6 gm. 1.5 mg. 4.1 gm. 15.4 gm. 119 cal.

07/09/2019

BAJRA KHICHDI

Preparation Time: 10min
Cooking Time: 15 min
Makes 4 Serving


Ingredients:
1/3 cup whole bajra
3 tbsp yellow moong dal (split yellow gram)
1 tsp cumin seeds (jeera)
½ tsp asafetida (hing)
1 tbsp ghee
Salt to taste
Method of preparation:
1. Grind the bajra to a coarse powder in a blender.
2. Combine the bajra and moong dal with salt and 2½ cups of water and pressure cook for 3 to 4 whistles.
3. Heat the ghee in a pan and add the cumin seeds and asafoetida. When the seeds crackle, pour over the cooked bajra khichdi and mix well.
4. Serve hot.

Nutrients Value per serving

Fat Iron Protein Carbohydrates Energy
4.6 gm. 1.5 mg. 4.1 gm. 15.4 gm. 119 cal.

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Healthy & delicious ...!!!!

Ragi pancake Ingredients for the pancakes 3/4 cup whole ragi (nachni / red millet) 1/4 cup rice flour (chawal ka atta) salt to taste For the vegetable stuffing 1/4 cup sliced spring onion whites 1/4 cup chopped spring onion greens 1/2 cup shredded cabbage 1/2 cup bean sprouts 1/2 cup grated carrots....

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GLYCEMIC INDEX

LOW GI FOODS (< 55 OR LESS ) foods you can take in sufficient amount.

Many low GI Foods are high in fiber, antioxidant & phytochemicals are beneficial to health.

Oatmeal, barely, beans, legumes, lentils
Most of fruits, non-starchy vegetables & carrots
Low fat yogurt, walnut, roasted Chana

FOOD ITEM Glycemic value

Low fat yogurt 15
Tomato 15
Peas 16
Oats 48
Ragi 45
Apple 36
Buffalo milk 34

HIGH GI (> 70 OR MORE) Try to Avoid these food.

High GI foods many increase the risk of type-2 diabetes by simulating insulin secretion.

White bread, sago, honey,
Puffed rice, pasta, macaroni, potatoes,
Dates, melons, pineapple,

Food name Glycemic value
Water melon 72
Honey 73
White bread 73
Dates 100
Mashed potato 75
French fries 79

16/07/2017

08/07/2017

Balanced diet, regular physical activities and lifestyle management play a key role in prevention and control of many diseases.