Young adults have a ravenous appetite but don’t have the time and energy to cook their own food. So, eating out is the easiest option, but the downside? Declining health, not-pocket-friendly, and you may get bored missing the home-cooked taste.
How about maintaining a cookbook with quick and easy-to-do recipes? Bonus, you would know what goes into your plate, and you can be mindful of the nutrients and calories you take.
Here are two recipes with beaten rice (Poha) as the main ingredient. Both recipes are easy and quick to make and are quite healthy because there is no white sugar and very little oil.
The story of Poha
Traditionally, paddy is soaked for a few hours, dried in the sun, pounded to flatten the rice grain, and winnowed to remove husks. Now, however, machines are used to make Poha.
Nevertheless, Poha is healthier and less processed than its cousin, white rice.
Besides, Poha is rich in carbohydrates and has unsaturated fats (healthy fats), fibre, protein, and iron. Protein and fibre in the Poha will make you feel satiated and help you stay less hungry until your next meal.
Tips for choosing the healthier variety of Poha
You can find two types of Poha in the stores – thin and thick flakes. Go for the thick flakes because they absorb moisture well, are more fluffy and make your dish tastier. Also, thin Poha is more flattened than thick Poha and may have fewer nutrients than the thick variety.
Red Poha is made from red rice, which is superior to white rice in nutrition. Some don’t prefer red Poha as it is more chewy due to the high fibre content than white Poha. However, it is a great option for people who are conscious of calories. Because it is chewier, you tend to get satisfied with less quantity.
On the other hand, if you are not watching your calorie intake and prefer a tastier meal, you can choose the white Poha.
Breakfast Recipes With Beaten Rice
Recipe #1: Sweet Poha
So, here is a recipe that can be had any time of the day and is satiating and comforting. Plus, you can make it in a trice.
- Beaten rice, also called Poha – 1 cup
- Grated coconut – 1/2 cup
- Jaggery powder – 4 tbsp
All three ingredients are healthier.
Earlier, we talked about Poha and know it is a healthy staple.
Coconut is rich in protein, fibre, and fats. Freshly grated coconut tends to have fewer fats and is tastier than dehydrated, store-bought coconut.
Jaggery is high in iron. Jaggery may contain some impurities, and usually, we heat jaggery along with water on a low flame and filter the impurities before using it for cooking.
- Watch: Jaggery Health Benefits
Here in this recipe, we add jaggery directly, so look for good brands to ensure pure jaggery powder.
- If available, choose thick Poha. Wash Poha gently under running water twice or thrice. Take care not to mash it while washing. Keep it aside for five minutes.
- Then, add grated coconut and jaggery powder. Mix them well gently with a spatula. Optionally, you may add cardamom powder for a nice aroma.
- Your delicious dish is ready to be eaten.
The dish qualifies as a healthy snack for children, adults, and the elderly.
Recipe #2 Spicy Poha
- Red/white Poha – 1 cup
- Peanuts – 2 tbsp (if you are allergic to peanuts, you may skip)
- Tomato – 1 (finely chopped)
- Green chillies – 3 (finely chopped)
- Ginger – 1 inch (finely chopped)
- Carrot – 1/2 (finely chopped)
- Turmeric powder – a pinch
- Mustard seeds – 1 tsp
- Salt – to taste
- Oil – 1 tsp
- Coriander – to garnish
- Lemon juice – Optional
- Choose thick variety Poha. Wash gently under running water twice or thrice. Do not mash while washing. Keep it aside for 5 minutes.
- Heat oil in a pan and add mustard seeds. After the seeds splutter, add peanuts, green chillies, ginger, tomato, and carrot. Saute on low flame.
- Add turmeric powder, then Poha, and salt as per your taste. Gently mix the ingredients without breaking the flakes.
- Let it be on a low flame for 2 to 3 minutes.
- Garnish with chopped coriander leaves before serving. Optionally, you may squeeze drops of lemon juice to add a dash of tart taste and a dose of vitamin C.
This dish qualifies to be an excellent breakfast option as it is healthy and satisfying.