Poha, also known as flattened or beaten rice, is a popular Indian breakfast dish that can be made healthier with some simple modifications. Here are eight tips to make
poha
healthier:
Use
Whole Grain
Poha:
Opt for whole grain or brown poha instead of white poha. Whole grain varieties retain more nutrients, including fiber, vitamins, and minerals, making them a healthier choice.
Add
Vegetables
:
Increase the nutritional value of poha by adding a variety of vegetables like carrots, peas, bell peppers, spinach, or cauliflower.
Vegetables add fiber, vitamins, and antioxidants to the dish.
Use Healthy
Cooking Oil
:
Choose heart-healthy cooking oils like olive oil, coconut oil, or mustard oil instead of refined vegetable oils. These oils are rich in beneficial fatty acids and can enhance the flavor of the dish.
Limit Oil Usage:
Use minimal oil for cooking poha to reduce unnecessary calories and fat content. You can steam or dry roast the poha instead of frying it to make it lighter.
Include
Protein
:
Incorporate protein-rich ingredients like sprouted moong beans, tofu, paneer (cottage cheese), or cooked lentils into the poha. Protein helps in muscle repair, satiety, and overall health.
Reduce
Salt
and
Sugar
:
Be mindful of the amount of salt and sugar added to the dish. High sodium and sugar intake can contribute to health problems like hypertension and obesity. Use alternatives like herbs, spices, and natural sweeteners sparingly.
Add
Nuts
and Seeds:
Enhance the nutritional profile of poha by sprinkling chopped nuts (like almonds, cashews, or peanuts) and seeds (like sesame seeds or flaxseeds) on top. Nuts and seeds provide healthy fats, protein, and essential micronutrients.
Serve with Yogurt or Raita:
Pair poha with a side of plain yogurt or a refreshing raita made with yogurt and diced vegetables. Yogurt adds probiotics, calcium, and protein to the meal, promoting gut health and satiety.
By following these tips, you can transform your regular poha into a healthier and more nutritious dish that supports your overall well-being.
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