Vegetable Dalia

 

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Vegetable Dalia

  • Author: Meenu Agarwal
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 mins
  • Yield: 1 1x

Description

Dalia is very popular all over India. Vegetable Dalia is considered to be one of the simplest, healthier and scrumptious one pot vegan meal. This is low in fat, high in Iron and fiber, and its best dish for everyone. Vegetable Dalia is very easy where the Broken Wheat Aka cracked wheat/Dalia, vegetables, basic Indian spices are cooked with Onion, ginger, garlic based tempering. Bulgur Wheat, is a healthy alternative to whole wheat as it contains the outer bran, which makes it an excellent source of dietary fiber.  Dalia is low in fats that not only aids in weight management but also prevents Obesity. So replacing wheat rotis or rice with Dalia is not a bad idea to boost your weight loss efforts. Dalia is also good for Diabetic and Gluten Intolerance patient.


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Ingredients

  • 1/2 cup Dalia
  • 1 small onion, finely chopped
  • 1/2 tsp ginger paste
  • 1 green chili, finely chopped
  • 1 small tomato, finely chopped
  • 1/4 cup chopped carrots
  • ¼ cup chopped potatoes
  • ¼ cup shelled green peas/fresh or frozen
  • 2 cups water
  • ½ tsp cumin seeds
  • 1 tsp cooking oil
  • salt as required
  • ¼ tsp Red chili powder
  • ¼ tsp turmeric powder

Instructions

1) Heat cooking oil in a pan. Add cumin seeds and let it crackle.

2) Add chopped onions and sauté till they become transparent. Now add chopped ginger, green chilies and sauté properly.

3) Add chopped tomato and sauté for 1 minute. Now add all the veggies of your choice and sauté till the vegetables are soft and tender.

4) Rinse the Dalia and add to the veggies. Stir for 3-4 minutes. Add 2 cups water and all the vegetables. Stir well occasionally till Dalia is cooked well.

5) If the Dalia has not cooked completely, then add some more water and cook on low medium flame without the lid till they are softened.

6) Garnish vegetable Dalia with chopped coriander leaves and sprinkle lemon juice on top.

7) Serve hot with coriander chutney.



Nutrition

  • Serving Size: 1
  • Calories: 250 - 260 KCAL
  • Fat: 12 – 15 GM
  • Carbohydrates: 40 - 50 GM
  • Protein: 6 – 8 GM

Lotus Stem Curry

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LOTUS STEM CURRY


Description

These luscious Lotus sets are a great source of dietary fibre, phytonutrients and other source of vitamins and minerals. It helps reduce stress, water retention and is great for skin, hair and those who have hypertension. They can be boiled, air fried, added into salads or even eaten raw. Try out this lotus stem curry and surprise your friends and family with this delicious treat.


Scale

Ingredients

1 medium size Lotus Stem – cut into small rounds

1 Green Chilly, finely chopped

½ Tsp Cumin

Masalas:

Salt, to taste

1/4 TspTurmeric

½ Tsp Red Chili powder.

1 tspDhania Powder.

¼ tsp garam masala

 


Instructions

  • Thoroughly clean the Lotus Stems by scrubbing off all visible traces of mud off them. Run water through the holes till they are clean.
  • Peel, wash once again and cut into medium sized rounds.
  • In a pressure cooker add the chopped Lotus stem with enough water to cover them, add salt and pressure cook till half cooked (2-3 whistles should be good) When done, keep aside, with the water.
  • Heat a heavy bottomed Kadhai and add Oil to it.
  • When the Oil heats up add the Jeera and wait for it to pop.
  • Add the chopped Green Chilies and sauté till they don’t seem raw anymore.
  • Fry well, till the masalas are cooked and Oil starts leaving the mixture.
  • Add this cooked mix to the semi cooked Lotus Stem in the cooker. Add water if required.
  • Pressure cook till done (2-3 whistles).
  • Serve hot with Rice or chapattis.


Nutrition

  • Calories: 100 - 110 KCAL
  • Fat: 3 - 6 GM
  • Carbohydrates: 14 – 18 GM
  • Protein: 4-6 GM

High Blood Pressure

Hypertension or High Blood Pressure: The silent killer

Hypertension, or an abnormally high blood pressure, is almost as common as common cold in the present times. However, this abundance is not the worst manifestation of this medical condition. It is rather the fact that it comes and stays without prior warnings, which means there are no specific symptoms to signal its presence. It is a long term medical condition and one can be affected for years without having the knowledge of it.

The fact that it does not announce its presence with symptoms makes it difficult to identify and hence treat. Some people report headaches or dizziness but these can’t be considered as symptoms directly associated with high blood pressure.

There are two categories of Hypertension:

Primary or Essential, where the cause is mostly unknown and symptoms almost absent; and

Secondary, which suggests sustained stage of the same where it is accompanied by additional signs and symptoms. These additional symptoms are of medical conditions that coexist with hypertension, that are also deemed to be the cause of it. The prevalent cause of secondary hypertension is kidney diseases, but hyperthyroidism, hypothyroidism, Cushing syndrome and other endocrine conditions are also potential causes.

Although apparently harmless initially, a prolonged state of hypertension can be damaging in two ways— increased work load on the heart, and its effect on arteries. The increase work load on the heart causes the size of tissue of the cardiac muscles to expand. As the state of hypertension progresses, the heart becomes weaker. This wear and tear ultimately leads to a plethora of hypertensive heart diseases, coronary and peripheral artery diseases, stroke and chronic kidney diseases, causing multiple organ damage.

Like in most medical conditions, hypertension too should ideally be nabbed at the primary stage before it progresses to cause additional damage to the body. Experts advise regular health check-ups to keep track of the blood pressure, especially if you have a family history of hypertension behind you. Although mostly unknown, the following have been loosely considered causes of primary hypertension:

  • Aging
  • Genetics
  • Obesity
  • Lack of exercise
  • Stress
  • Depression
  • Maternal smoking and lack of breastfeeding in women

Nutrition and exercise: The role of well-balanced lifestyle in a condition of hypertension

At the primary stage, the few causes that can be kept in check are obesity, stress, depression and poor choice of lifestyle. The role of nutritional management in keeping a medical condition of hypertension, therefore, is paramount. A gradual weight loss in overweight obese individuals and maintenance of body weight slightly below normal levels is what one should aim for when targeting hypertension at the essential level. Expert-monitored diet plans that are crafted to individual need, coupled with regular aerobic physical activity, like brisk walking and light jogging are instrumental in maintaining a healthy lifestyle so as to check the onset of complications in a medical condition that arrives unannounced but leaves behind damaging consequences.

 

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