Fiber Archives

August 20, 2020 By Shivani Dalvi Leave a Comment

Healthy Eating: Poha Dhokla

Homemade meals will always be the best and during this COVID-19 pandemic, we’ve all come to realize that. If you’re running out of ways to make healthy eating interesting, we’ve got an amazing breakfast recipe for you which combines two dishes. We give you the Poha Dhokla!

What You Will Need

Poha: 100gm
Semolina/Rava: 2-3tbsp
Buttermilk: 1.5 to 2 glasses
Ginger: 1-2 tsp (paste)
Green chillies: 2-3 tsp (paste)
Coriander: 2-3 tbsp (chopped)
Turmeric: 1 tsp
Salt: as per the taste
Sugar: 1/2-1 tsp

How To Prepare

In a vessel, add poha, semolina, ginger paste, green chillies paste, coriander, turmeric, salt, sugar and mix them well
Now add buttermilk, mix it well and leave this batter for 30 mins
The main trick in this recipe is that after 15 mins, check the consistency. If it’s too runny, add 1 tbsp of poha and wait for another 15 mins.
After 30 mins, mix the batter very well for 5 mins till it gets a good consistency
If the batter is too dry, then you may add half a cup of water and mix it well
Taste the batter once to check if you need to add some salt and green chillies
Take an oil greased plate and pour this batter into it
Level the batter in the dish and steam it for 10-15 mins
By the time the dhokla cools down, turn on the flame, take a small pan, add oil (let it get warm), then add mustard seeds(black) & curry leaves, let them crackle and turn off the flame
Put this oil with mustard & curry leaves over the dhokla
Now make pieces of dhokla and serve it by garnishing it with a little bit of coriander.

Benefits of Poha Dhokla

It’s a good, balanced source of carbohydrates and proteins in one meal
It can be categorised as a probiotic, as it is rich in good bacteria
As it has a high fiber content, it is quite fulfilling
It can be easily consumed by someone suffering from digestive issues like acidity, bloating and constipation as it soothes the gut
You can eat this as a snack as well as a major meal option

We hope you enjoy this healthy Poha Dhokla recipe. Do share your experience with us in the comments below. For more healthy recipes, check out Healthy Reads within the GOQii App or tune in to LIVE cooking sessions on GOQii Play.

#BeTheForce

April 26, 2018 By Amrozia Sayyed 3 Comments

Finding Health Through Fiber

Fibre has a diverse role to play starting from improved laxation and lowering cardiovascular disease risk, weight management, etc. Due to drastic lifestyle changes overall and adopting the processed foods trend, has minimized the fibre level in our meals to a bare minimum.

Let’s have a look at how fibres have a role to play in our health:

Role in bowel health

More amount of fibre in our diet makes the stool bulky which is due to the presence of fibre and absorbed water. This leads to easy defecation and hence acts as a natural laxative. Presence of enough fibre in our diet is therefore looked up in a condition such as constipation.

Controlling sugar level:

One of the simplest connections between fibre and sugar level is that high fibre food causes a slow release of glucose into the bloodstream and hence doesn’t shoot up the glucose level instantly.

There is a number of studies which concludes that including more fibre in diet regulates the blood sugar levels. Hence diabetic person should always opt for high fibre food rather than refined stuff. Not just in diabetes, one can proactively start with high fibre meal right away as a preventive action against diabetes.

Healthy body weight :

The satiety centre in our brain gets activated after 20 minutes. So when you are eating fast you tend to eat more without any extra requirement. High fibre meals consume more time as it has to be chewed thoroughly to be able to gulp it. Hence the brain has enough time to activate the satiety centre. At the same time, high fibre meals are energy dense but, low in fat which also contributes to maintaining healthy body weight.

Cardiovascular health

Soluble fibre absorbs the cholesterol in the intestine which is eliminated in the stools and thereby makes it unavailable for the body. Apart from the cholesterol-lowering effect of fibre, it is also found to prevent hypertension and therefore also associated with lowering the risk of hypertension problems such as atherosclerosis, strokes etc.

Immune function

Fibre also acts as a prebiotic which helps in developing a healthy gut microflora in the intestine which contributes to the immune function. Some studies also say that there is more resistance to infection in an individual with consuming high fibre meals.

As fibre plays such a diverse role in our health, there’s a need to look for fibre in our meals and make deliberate positive changes to add high fibre food in our diet like whole grains, fruits and vegetables, nuts and seeds, beans etc.

September 10, 2017 By Luke Coutinho Leave a Comment

FIBER, FAT LOSS AND YOUR HEALTH

The media have done an impressive job in making the public aware of the importance of fiber, particularly its role in reducing the risk of coronary heart disease and cancer. But, did you know that fiber also can help you achieve your weight-loss goals? Yes, by means of its key role in digestive health and creating a sense of fullness, fiber can help you lose weight.

Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foods — not foods that tout “added fiber” — is the best way to increase your fiber intake.

Most people consume less fiber on a daily basis. The simple act of increasing your intake of fruits and vegetables each day can boost your fiber intake.

Fiber can boost fat loss and help you with weight issues.

Fiber intake is one of the most natural ways of reducing high cholesterol levels in the body.

If you have diabetes, consuming the right amount of fiber can actually allow you to eat a variety of food that otherwise, you would not be allowed to consume. Fiber manages blood sugar levels effectively.

Fiber deficiency is one of the main reasons people get constipated and we all know that constipation is bad, it leads to toxic build up, sickness, fat gain and has links to colon and other cancers.

One of the reasons we are consuming less fiber is that various food processing methods can strip fiber from the food. This is why packaged foods are bad for us. If the food label has less than 2 grams of fiber, don’t buy it. It will create havoc with your blood sugar levels and that in turn leads to fat gain.

Another reason people are consuming less fiber is that they don’t consume enough fibrous carbs. The main source of carbs should be fibrous. Fibrous carbs typically have very low carb content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. The best sources of fibrous carbs include the following:

• Broccoli

• Lettuce

• Cabbage

• Cauliflower

• Mushrooms

• Green beans

• Onions

• Asparagus

• Cucumber

• Spinach

• All forms of peppers

• Zucchini

• Cauliflower

Popcorn

Apples

oOats

oBrown rice

oWhole-wheat pasta

oLentils

Beans are also a great source of dietary fiber, rich in protein and keep you feeling full for a longer time.

Fruits and nuts are also rich in fiber and must form a part of one’s daily diet.

Psyllum husk ( Isabgol) is fantastic fiber for your body. It detoxes, pulls away cholesterol and fat globules from the body. As always, it should be consumed in moderation.

Grains obviously have fiber, but not as much as you think. A slice of white bread may contain only 0.5 grams of fiber, whereas a slice of whole wheat may contain 2 grams per slice. Compare those numbers to a cup of kidney beans containing 17 grams and a cup of berries containing 8 grams.

Fiber is critical to good health and belongs in every weight-loss protocol. It’s time to make a serious effort to put more fiber on your plate.

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