Winters are around the corner and so is the “Festival of Lights”. With increasing appetite and cozy climate, there can be nothing better than relishing various warm delicacies specially reserved for the cold season. The combination of comfort being wrapped in a warm cozy blanket and mouth-watering healthy winter recipe is something that everyone loves during this season. We unconsciously start craving for spicy, hot and delicious food at this time of year. But, little do we know that this sudden change in taste is due to a scientific reason which states that with every change in season affects our taste palate.
Why do we feel hungrier in winter? Have you ever wondered? It’s simply because our body temperature drops in the cold weather which stimulates the appetite and hunger hormone. Fortunately, India is the hub for many herbs, spices and grains that generate heat and help to keep the body warm. Including items like garlic, jowar, bajra, turmeric, til (sesame), etc. in your diet routine can help you stay warm and let you enjoy the winters with real ease.
With no fancy preparations, the sweet broken wheat lapsi recipe, is a healthy winter recipe which works wonders for your lazy days and satisfies your sweet cravings when you’re in a no-heavy cooking mood. One of the best foods is the one which keeps you satisfied and full for a long time even when you are watching your weight. So, here is a winter special sweet broken wheat lapsi recipe which is healthy and satisfying at the same time.
Here’s what you need to make Lapsi (1 serving / 1 bowl)
Ingredients:
– Ghee 1tsp
– Broken wheat / cracked wheat 2tbsp (25gm)
– Jaggery roughly chopped 2tbsp (25gm)
– Hot water 1/4th cup
– Saffron strand 3-4
– Cardamom powder ½ tsp
– Fistful of sliced nuts – Almonds and Pistachios
– Til seeds ½ tsp
How to prepare:
1. Heat ghee in a non-stick pan, on medium-low heat.
2. Once it is hot, saute broken wheat/lapsi wheat for 2-3 minutes until you get a dark brown color and nutty aroma.
3. Now lower the heat and add water while stirring continuously for 20-30 seconds.
4. Add saffron strands and let lapsi cook for 5-10 minutes until the water has evaporated and lapsi starts to leave the sides of the pan and ghee oozes out.
5. Now is the time to add jaggery, mix well until melted.
6. Add cardamom powder and til seeds to the mix and cook for another 2-3 minutes until dry.
7. Switch off the flame and garnish it with sliced nuts on top of it. Serve hot.
Nutrition facts:
– Energy: 286 kcal (including jaggery)
– Protein: 5 gm
– Carbohydrates: 40 gm
– Fat: 13 gm
– Fiber: 2 gm
Let us now look at the benefits of the ingredients present in this healthy winter recipe:
1. Jaggery/Gud: Jaggery is the best natural and unrefined sweetener, and it comes with some great health benefits. It is often referred to as “superfood sweetener”. It helps to stimulate bowel movement and aids digestion. It contains iron as the main element which helps prevent anemia.
2. Cracked / Broken wheat: It is an excellent source of magnesium, iron and fiber. It helps improve blood sugar by reducing the blood sugar response[1]. Whole grains in our diet can promote the growth of healthy gut bacteria[2].
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3. Saffron: Saffron contains greater amounts of plant compounds that act as antioxidants and are responsible for the red color of this treasure element. These compounds have antidepressant properties and improve inflammation[3].
4. Til Seeds/sesame seeds: Til seeds contain an impressive amount of fiber which helps in lowering cholesterol and triglycerides levels and improving heart health. The presence of magnesium helps in lowering blood pressure[4].
(The article is reviewed by Dr. Swati Mishra, Medical Editor)
Recommended Reads:
Healthy Recipes: Meal-in-a-glass, Cinnamon Smoothie With Berries
5 Simple Tips To Improve Nutrient Absorption From Foods
References:
[1] Yadav, H., 2016. Whole Grains in Amelioration of Metabolic Derangements. Journal of Nutritional Health & Food Science, 4(4), pp.1-11.
[2] Bach Knudsen, K., 2015. Microbial Degradation of Whole-Grain Complex Carbohydrates and Impact on Short-Chain Fatty Acids and Health. Advances in Nutrition, 6(2), pp.206-213.
[3] Mohammad Reza Khazdair, Mohammad Hossein Boskabady, Mahmoud Hosseini, et al. The effects of Crocus sativus (saffron) and its constituents on nervous system: A review. Avicenna J Phytomed. 2015 Sep-Oct; 5(5): 376–391.
[4] Cardoso, C., Oliveira, G., Gouveia, L., Moreira, A. and Rosa, G., 2020. The Effect Of Dietary Intake Of Sesame (Sesamumindicum L.) Derivatives Related To The Lipid Profile And Blood Pressure: A Systematic Review.