Vegetable Dalia



Vegetable Dalia

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


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.



  • 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


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.


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

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Managing Kids weight

As parents of growing kids we all are constantly worried about the health and well- being of our toddlers or growing kids till they listen to us and we can still influence their food choices. But the current facts and figures from WHO are worrisome and reflect that we are not able to do a good job at that, with alarming increases in Overweight and obese children.

Asia houses 50 % of the world’s obese children & 75 % if we take Africa into account. WHO Reported 41 million obese children under the age of 5 years Kids above 5 years of age and obese would be similarly alarming.

Possible that our kids could be among the counted nos and contributing to the above statistics.


1.Side effect of globalization and urbanization & children are increasingly being raised in obese genic environments, where fatty foods are the most affordable option or are the only choice for some segments of the society.

2.Urbanization has led to lower or no physical activity for kids growing up today.

3.Some cultures promote overweight child as one that is healthy and is well off. Plump children are not frowned upon and some people even view chubbiness in young children as a sign of good health.


1.Type-2 diabetes is a chronic condition that affects the way child’s body uses sugar (glucose). Obesity and a sedentary lifestyle increase the risk of type 2 diabetes. Medical practitioners say that we are seeing younger people getting ischaemic heart disease.

2.Children can develop high blood pressure or high cholesterol due to poor food habits.

3.Children who are overweight or obese may be more likely to have asthma.

4.Symptoms of fatty liver (non- alcoholic) have also been found in obese kids.

5.Children often tease or bully their overweight peers, resulting in loss of self-esteem and can result in depression.


1.First, the family needs to acknowledge this a serious problem and needs immediate attention now. Consult a Medical practitioner and a Dietitian on making the right food choices and advise.

2.Obesity is partly genetic and partly created by the environment we live in. Family members have to change/modify their lifestyles and eating habits together as the kids look upon parents and other family members as role models.

3.Engage in physical activity. Parents to participate too in physical activity together.

4.Be aware of the contents of the food that we serve. Good to know what we consume.

5.Reduce snacking of cakes, cookies and sweetened drinks, chips, fried food, burgers etc. As parents let’s show the way by reducing intake of the above.

6.Introduce healthy snack options to the children such as fresh fruits and vegetables with healthy dips(like apple slices, cucumber, carrots, celery sticks with yogurt- mint dip/ guacamole/ fresh salsa).

7.Ensure that fruits and vegetables are part of the daily diet.

8.Nuts are a good source of nutrients and keep us full for a long time.

9.Don’t overfull the plate for children. Ensure only the right portion of the food is served on the plate.

10.Drink adequate glasses of water.

11.Reduce salt intake

This is not to say that we should deprive our kids of our junk food and sweet cravings.

Single scoop of ice cream, one small packet of potato chips, one mid-size serving of Fast food etc. once or twice a week.

It is our responsibility as parents to educate our kids on good food habits and maintain healthy weight and also be role models by following the same.

Meenu Agarwal, Dietitian advises parents on kids weight loss and obesity reduction programs.

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Obesity: Why its a serious global concern

In a fast-moving world of today, the list of our health concerns keep growing by the day. Gone are the days when there was sufficient time in a day to dedicate towards eating right and living healthy. Our priorities now have changed and personal health has taken a backseat in that list.

It is therefore a serious issue that the major health concerns of today sprout not from monumental mistakes but from very tiny missteps that we take every day in an increasingly unhealthy lifestyle we lead today.

And one of the most significant of those concerns is obesity.

Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health. The WHO defines it as:

  • A BMI greater than or equal to 25 is overweight
  • A BMI greater than or equal to 30 is obesity.

Body mass index (BMI) is a simple index of weight-for-height that is commonly used to classify overweight and obesity in adults. It is defined as a person’s weight in kilograms divided by the square of his height in meters (kg/m2).

Here are some statistics as revealed by WHO that sheds some light on the appalling nature of this condition:

  • Worldwide obesity has more than doubled since 1980.
  • In 2014, more than 1.9 billion adults, 18 years and older, were overweight. Of these, over 600 million were obese.
  • 39% of adults aged 18 years and over were overweight in 2014, and 13% were obese. Overall, about 13% of the world’s adult population (11% of men and 15% of women) were obese in 2014.
  • 42 million children under the age of 5 were overweight or obese in 2013.
Photo credit: Robin Stickel from Pexels

So what causes obesity?

Like mentioned earlier, the most threatening part of the problem is that it has its source embedded right into the most basic of activities that we do or fail to do in our daily lives. Technically, it can be said that the fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended. Globally the general trend in the present lifestyle has been:

  • An increased intake of energy-dense foods that are high in fat; and
  • An increase in physical inactivity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanization.

Why obesity is different from ‘being fat’

While being of a slightly overweight body type isn’t a matter of concern, being obese goes way beyond just looking fat. It brings with it serious threats to health. Risk factors associated are cardiovascular diseases (mainly heart disease and stroke), diabetes, musculoskeletal disorders,some cancers(breast and colon).

Childhood obesity is associated with a higher chance of obesity, premature death and disability in adulthood. But in addition to increased future risks, obese children experience breathing difficulties, increased risk of fractures, hypertension, early markers of cardiovascular disease, insulin resistance and psychological effects.

Cures and preventive measures

However, all is not lost and overweight and obesity are curable with diet and lifestyle changes. Here are some of the ways in which you can cure yourself out of overweight and obesity issues:

  • Limit energy intake from total fats and sugars;
  • Increase consumption of fruit and vegetables, as well as legumes, whole grains and nuts;
  • Engage in regular physical activity (60 minutes a day for children and 150 minutes per week for adults).

Nevertheless, when obesity goes beyond the control of home remedies or serious health issues crop up as a result, it is always important to take expert help instead of experimenting with one’s health. Food n Wellness advises clients on how overweight and obesity can be controlled.

Please contact our expert, Mrs. Meenu Agarwal @+65 96479240 or [email protected].

To end on a positive note, it is not humongous a task to prevent or cure obesity. A slight change in our daily activities and a disciplined commitment towards our health and wellbeing goes a very long way. And we believe that it is certainly more rewarding to be responsible in our choice of lifestyle than to fight endless battles with health issues all our life!

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