How to include wheat samba in your daily diet?

Godhumai Rava

Preparation of good food is merely another expression of art, one of the joys of civilized living.

Cracked wheat is a popular cereal of South India. Popularly known as broken wheat, Dalia is a healthy alternative to whole wheat as it contains the outer bran, which makes it an excellent source of dietary fibre. It is a popular dietary supplement in many cultures owing to its huge health benefits. Cracked wheat is full of iron, protein, and calcium. It is also an excellent source of magnesium and phosphorous.

It is called Samba Godhumai in Tamil, Dalia and Lapsi Rava in Hindi. Samba wheat or broken wheat is richer than fibre than ordinary wheat as it is not polished and does not lose any of its nutrients during the process. It is also more nutritious than white rice, refined flour as it has more fibre, vitamins, minerals and the glycaemic index is lower.

Recipe ideas of Wheat Samba

Wheat Samba Upma

Cracked wheat with loads of vegetables makes a tasty meal. You can use peas, carrot, beans to make tasty Upma for morning breakfast. Upma is a famous breakfast option in India. Samba wheat Upma can be prepared with vegetables of your choice along with onions and tomatoes, spices over medium heat and served with coconut chutney. This dish takes only 15 minutes to prepare. As it controls sugar level of the body, diabetics will greatly benefit by consuming wheat samba Upma. It is a tangy and savoury dish for the whole family.

Wheat Samba Idly

For a healthy way of eating Idlis, you can cook this wonder food with broken wheat. You need to mix roasted samba wheat Rava with curd, water, sugar, soda salt in a consistency of regular idly batter. Season the batter with mustard seeds, urad dhal, channa dhal, curry leaves, ginger, chopped green chilies. Set it aside for 20 minutes and make delicious Idlis. It tastes best with coconut chutney and sambar.

Wheat Samba Kheer/Payasam

In India, kheers and sweet dishes like lapsi can be prepared using broken wheat. Samba wheat Payasam is an easy sweet dish prepared with wheat rava, fresh coconut, jaggery, cashews, ghee and milk. It can be enjoyed as a dessert after meals. It also makes a perfect recipe for festivals.

Wheat Samba Porridge

A bowl of wheat samba porridge with lentils adds up to your daily protein intake. It contains essential vitamins and minerals that replenish your body of nutrients. A bowl of wheat samba porridge contains 2.5 gm of fibre and fewer calories, easy to digest.

Wheat Samba Pongal

You can prepare healthy wheat samba pongal for breakfast, lunch or dinner. Fibre rich wheat samba pongal is prepared with moong dhal lentils, ghee, cumin, peppercorns, curry leaves, and ginger. Studies say that eating at least a single serving of whole grains like the cracked wheat daily will lower the risk of cardiovascular disease, high cholesterol, and high blood pressure by nearly about 21 percent.

Wheat Samba Pulao

This is one of the best wheat samba recipes to enjoy with your family. Being high in fibre and low in calories, it is also the best vegetarian recipes for weight watchers. When added to your daily diet, cracked wheat and other whole grains decrease the rate of metabolic syndrome. Making cracked wheat and other whole grains as a regular part of your diet will help you stay healthy.

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