To reach your health goals and give your health a makeover, you've added protein, balanced your carbohydrates, and prepared your meals with healthy fats, but have you included sources of fiber? Unfortunately, most of us forget to include this important element in nutritious meals. However, one of the most important considerations when evaluating your overall health is your intake of fibre. You can either add it to your diet or take a fiber supplement.
In plant-based, high fiber foods, including grains, seeds, fruits, vegetables, nuts, and beans, there is a kind of carbohydrate called roughage, often known as fibre, that the body is unable to digest. Its travel through the body undigested has several benefits, including encouraging bowel motions, maintaining a healthy gut, sugar control, reducing acidity, quick weight loss and removing toxic cholesterol and carcinogens from the body.
Soluble fibre foods, which keep you fuller longer, and insoluble fibre, which aid in digestive health, and weight management, are both present in plant foods. A high fibre diet offers a wealth of remarkable health benefits. Increasing your consumption of a high fiber diet is, luckily, rather easy because it is included in many foods, both soluble and insoluble. The basic guideline is that a food's fibre content will be higher the more natural and unprocessed it is. Therefore, one of the simplest ways to consume the recommended amount of fibre is to include high fiber foods in your diet.
So here are some interesting and simple recipes that can be included in your daily routine to make your day nutritious and gut healthy.
Methi and Ragi Thalipeeth
Fenugreek recipes are always nutritious, as they are rich in fibre and iron. The Methi Ragi Thalipeeth Recipe is a balanced and healthful dish that is full of flavour from green chilies and ginger and nutrition from methi leaves, ragi, and jowar flour. Serve it alone or with a chutney to add extra richness and flavour.
Ingredients
- 1 cup Methi Leaves (Fenugreek Leaves), tightly packed
- 1 Onion, finely chopped
- 2 Green chillies, finely chopped
- 1/2 cup Jowar Flour (Sorghum)
- 1/2 cup Ragi Flour (Finger Millet/ Nagli)
- 1/2 cup Gram flour (besan)
- 1 teaspoon Red chilli powder
- 1/2 teaspoon Turmeric powder (Haldi)
- 2 teaspoons of coriander powder (Dhania)
- 1 teaspoon Cumin powder (Jeera)
- Oil, to smear
- Salt, to taste
Instructions
- Fenugreek leaves should be cleaned, washed, and finely chopped before being set aside to be used in the Methi Jowar Ragi Thalipeeth recipe.
- Jowar flour, ragi flour, besan, turmeric, red chilli powder, coriander powder, cumin powder, and salt should all be combined in a mixing bowl. Add the finely chopped onions, green chillies, and methi or fenugreek leaves.
- Now, using lukewarm water, make a firm Methi Jowar Ragi Thalipeeth dough. Make a tight thalipeeth dough by gradually adding water to the dough. This dough lacks the binding properties of wheat flour because it does not contain gluten.
- Divide the dough into equal halves
- While preparing the Methi Jowar Ragi Thalipeeth, preheat the flat skillet over medium heat.
- Now, apply a little oil to the butter paper to create the thalipeeth.
- A tiny amount of Methi Jowar Ragi Thalipeeth dough should be placed in the center, and it should be shaped into a small disc using your fingers. To ensure that the thalipeeth cooks evenly, make three tiny holes.
- Then, gently take off the butter paper before placing the patted thalipeeth on the hot pan.
- The Methi Jowar Ragi Thalipeeth should cook on the base for around 4 minutes after being covered with a spoonful of oil.
- The thalipeeth should be turned over to cook the other side.
- Prepare the remaining Methi Jowar Ragi Thalipeeth in the same manner.
- For a healthy Indian breakfast or a healthy diabetic breakfast, lunch, or supper, serve the nutrient-dense Methi Ragi Jowar Thalipeeth Recipe along with chilled yoghurt, red chilli thecha, ginger cardamom chai, and other traditional Indian dishes.
Methi Seeds Dosa
A satisfying and healthy breakfast can always brighten your day a little. You should always eat a hearty breakfast to get your day started. This might be a dosa or any of the stuffed parathas. Winter is the best time to eat paranthas since the freshest and juiciest vegetables are available during this time. However, dosas and idlis may be eaten all year long. Dosas are easy to digest and light. The best dosas may be made with either fermented or unfermented batter.
INGREDIENTS REQUIRED FOR DOSA BATTER:
- Idli-Dosa rice (Sona Masuri rice) – 1 cup (200 gms)
- Methi seeds/ fenugreek seeds – 1 tbsp (20 gms)
- Water for rinsing and soaking rice – Sufficient enough
INGREDIENTS REQUIRED FOR DOSA:
- Fermented dosa batter;
- Sufficient water to add to the batter;
- Salt – 1 tsp/ to taste;
- Oil/ghee – 5-6 tsp
INSTRUCTIONS:
- Well-rinse the rice, then let it sit for four hours. Additionally, soak the methi seeds separately in water for 4 hours so they can be ground.
- Combine the two seeds in a blender, then pour the mixture into a mixing dish. To make the batter light, whisk it with a wire whisk or your hands.
- The batter should be kept in a warm location for fermentation overnight, or at least 7 to 8 hours in the summer.
- You may recognize that the batter has fermented nicely after 7-8 hours when it has grown in volume and perfectly formed jali (air pockets).
- The mixture will become light and fluffy after being whisked for 4-5 minutes with enough water and salt added.
- Once the dosa pan has been greased, pour a ladleful of batter into the center of the barely hot pan. Using the ladle, spread the batter in a circular motion.
- The dosa should be topped with a little oil, cooked until it becomes brown on the bottom of the pan (you can cover the pan with a lid), then folded and taken out of the pan. Remember to sprinkle a little water on the pan to cool it before spreading the batter for the subsequent dosa.
- Enjoy the beneficial methi seed dosa with your favourite SAMBAR and CHUTNEYS.
Vegetable Loaded Poha
Poha, also known as flattened rice or beaten rice, is a delicious alternative for breakfast, a light meal, or a snack. Poha may be combined with a wide variety of variants to create unique and intriguing dishes each time. This meal comes in a number of variations, such as kanda (onion), batata (potato), kanda-batata (onion-potato), and sing (peanuts). Poha made from vegetables has a satisfying effect and is healthy as well.
INGREDIENTS (1 CUP = 240 ML)
For the Veggies
- 1 medium potato, cut into cubes
- 1 small onion, finely chopped
- ½ cup mixed veggies like: peas, corn, chopped carrots, and capsicum
For the poha
- 1 cup poha
- ¼ teaspoon turmeric/haldi
- juice of ½ lemon (you can add more or less depending on your taste.)
- 1 tablespoon sugar
- salt to taste
Tempering and other ingredients
- 2 tablespoons of oil
- 1 broken dry red chili, deseeded
- ½ teaspoon mustard seeds/rai
- 1 green chilli cut into 2 pieces/finely chopped;
- ¼ teaspoon cumin seeds/jeera
- pinch of asafoetida/hing
- 5-10 curry leaves for tempering
- an inch piece of ginger grated
- ¼ teaspoon turmeric/haldi
- salt to taste
- 8-10 cashews chopped
- 8-10 raisins
INSTRUCTIONS:
For vegetable preparation:
- First, get all the vegetables ready. Chop the potato, carrots, and pepper.
- Corn, peas, and all the other veggies should be steamed. To steam your veggies, use a pressure cooker or a steamer. As an alternative, you may microwave your vegetables for 6 minutes while they are covered in a bowl.
For Poha preparation:
- Rinse poha several times in water in a sieve. This procedure is used to clean them as well as soften our poha. Gently rinsing. Be careful not to rinse for too long; doing so can make your poha sticky.
- To the poha, add 1/4 teaspoon each of sugar, salt, and lemon juice.
- Mix slowly. put aside.
Setting up Poha:
- Heat 2 tablespoons of oil in a pan. Add mustard seeds and dried red chillies.
- Add curry leaves, green chillies, jeera, hing, and mustard seeds when they begin to crackle.
- Add the potato cubes now. Add salt and turmeric after sautéing for one minute. Cook the potatoes for 7-8 minutes, covered, or until tender.
- Add the onions, grated ginger, cashews, and raisins after that, and sauté for 2–3 minutes.
- Then add cooked vegetables. Add the poha after a good stir. Mix and stir slowly. You may adjust the flavour by adding extra sugar or salt as needed.
- As soon as you've equally combined everything, sauté it for 3 to 4 minutes on low heat. If your poha still seems dry at this point, add 1-2 tablespoons of water.
- You may use coriander leaves as a garnish.
- Serve buttermilk or tea with the poha.
Lentil Dosa
This amazing dosa is made without rice, it is made using mixed lentils. Lentil dosa is a high-protein, high fibre Indian morning dish. This gluten-free, and gut-friendly dosa dish is just right for you to improve your dietary fibre content in your diet.
INGREDIENTS
- ½ cup urad dal (split black lentils, with or without the husk)
- ½ cup moong dal (split mung beans without husk)
- ½ cup chana dal (split chickpeas)
- ½ cup moong chilka (split mung beans with husk)
- ½ cup masoor dal (red lentils)
- 10-12 fenugreek seeds (methi dana)
- water as needed for grinding
- salt to taste
- ⅛ teaspoon asafoetida (hing), optional
INSTRUCTIONS:
How to Make Mixed Dal Dosa Without Rice
- Under running water, thoroughly rinse the dals to remove any impurities or stones.
- Lentils should be soaked for several hours or overnight to become soft.
- The lentils should be ground into a smooth batter, adding water as necessary. Lentils should only be ground in small batches with just enough water. This batter has a consistency that is comparable to pancake batter.
- Give the batter 30 minutes to rest. The dosa batter is prepared and ready to be used. However, it is strongly advised to ferment the dosa. Fermentation aids in improving the dosa's flavor and consistency.
Fermenting the dosa batter:
Transfer the ground batter to a large bowl and let it ferment. Put a fresh piece of fabric or plastic wrap over the dish. In a warm location, let the batter ferment for roughly 8 to 12 hours, or overnight.
Making Mixed Lentil Dosa:
- Fill a small bowl with ice-cold water and a few paper towels before you begin to make the dosa.
- Cast iron or a nonstick griddle should be heated. After applying some cold water, use a moist paper towel to clean it. A tablespoon of dosa batter should be placed in the middle of the griddle after turning the heat down to low.
- Spread the batter as evenly as you can using a flat-bottomed ladle, starting in the middle of the griddle.
- Cook the dosa by increasing the heat to medium-high.
- Use a spatula to distribute some ghee or oil after drizzling it on.
- Cook it for 2 to 3 minutes, or until you see the dosa's edges and center beginning to brown.
- The dosa should be delicately folded into a wrap by running the spatula over the edges of the dosa.
- The dosa can also be folded into thirds or halves, resembling a triangle.
- Serve the lentil dosa hot with some coconut chutney and sambar.
Enjoy these high fibre recipes, or consider switching to some genuine supplements that can help you obtain the amount of fibre in your diet that you can't get from food alone. Bodyfirst Fenugreek Fibre is a fantastic way to boost your dietary fibre intake.
