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Dalia or broken wheat is a popular, delicious and healthy breakfast of an average Indian family. It is rich in nutrients like protein, fiber and vitamin B. It can help in controlling body weight and is easy to digest.
Dalia can be cooked in many ways – including both sweet and salty flavours. Sweet Dalia is cooked with butter, milk, sugar and nuts. To cook the sweet Dalia, first, fry the Dalia in butter and then boil it in a pressure cooker until a whistle comes on a low flame. Then add milk, sugar and nuts and cook on a low flame for 2 minutes. Serve hot. Sweet Dalia is delicious and healthy with the goodness of milk and nuts.
6 reasons why Dalia can help you lose weight
Indian households have many breakfast staples and Dalia is one of them. Dalia is rich in protein and fiber and thus one of the healthiest breakfast options. It is also considered a superfood in many subcontinents of India as it is rich in nutrients.
Dalia can be used as a rice substitute for people who are trying to cut on carbs in order to lose weight. You can make vegetables Dalia or Dalia cooked in milk with berries and nuts. Both options are healthy to be consumed by weight watchers.
Dalia for weight loss
Dalia is rich in protein, fiber and B vitamins, all of which are important for weight loss. Eating a bowl of vegetables Dalia can keep you satiated for longer. Here are six ways how Dalia can help you lose weight:
Extremely low in calories
Dalia is a low-calorie superfood. A serving of Dalia actually contains less calories than any other breakfast.
High on fibre
As we all know fiber keeps us full for a long time and thus prevents us from binge eating. 100 grams of Dalia contains 18 grams of fiber, which ensures that your digestion stays on track. Fiber helps in digestion by adding bulk to the stool and thus aiding bowel movements. A medium-sized bowl of Dalia can keep you full till lunch.
Dalia has a low Glycemic Index (GI)
Dalia contains very low GI, which makes it an ideal food option for people suffering from diabetes. GI is a measure of how carbs affect blood sugar after consumption. Carbs with GI 55 or less are not absorbed quickly and enable the slow release of sugar, which helps in weight loss.
Rich in protein
Dalia is a very good source of protein. Like fiber, protein takes a longer time to get digested, increases metabolism and activates weight-controlling hormones. A high protein diet helps reduce levels of the hunger hormone ghrelin.
Prevents constipation
Dalia not only helps in digestion but also helps in relieving constipation. It works by adding bulk to the stool. It helps in improving the consistency of stools.
Prevents inflammation in the body
Dalia is anti-inflammatory. It helps in keeping the skin healthy. Consuming milk with Dalia can also help in getting rid of various chronic diseases.
However, my favourite vegetarian version is salted Dalia khichdi which is full of vegetables.
Dalia Khichdi Recipe
Ingredients:
- Dalia: 1 cup
- Oil: 2 tsp
- Onion: 1 (chopped)
- Carrots: 1 (chopped)
- Green peas : 2 tsp
- Green chilli : 1 (chopped)
- Capsicum: 1 (chopped)
- Green beans : 5 (cut into small pieces)
- Roasted peanuts : 2 tsp
- Cauliflower: 2-3 flowers (chopped)
- Salt : To taste
- Turmeric: 1/2 tsp
- Chilli powder: 1/3 tsp
Note: You can also use dal and gourd
Preparation:
- Fry the Dalia on a low flame.
- Add oil to a preheated pressure cooker.
- Add onion and cook till transparent. Now add the rest of the vegetables, roasted peanuts, spices and roasted oatmeal.
- Mix it well. Add 2 cups of water and close the lid of the pressure cooker
- Cook it for 2 whistles – first on high heat and second on low flame
- Open the lid when cooled, garnish with coriander leaves
- Serve it with cilantro sauce; You can also serve it with curd or buttermilk (if not vegan)
I hope you add this tasty and nutrition-packed breakfast to your day.
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Dalia is a great option for people trying to cut down their use of refined grains. It is very high in fiber and a good source of minerals. Also, it is considered a good weight loss meal and makes you full for a long time.
Eating a bowl of Dalia daily helps in losing weight. Dalia is full of fiber that will keep you satisfied for a long time and thus help in weight loss. It is also low in calories. For example, a bowl of Dalia with milk contains only 220 calories.
Protein in Dalia takes a long time to digest, suppresses appetite, increases metabolism by activating weight regulating hormones. It is very low in calories, making it an ideal food option for breakfast, lunch and even dinner.
