Sabudana Khichdi may be your favourite weight reduction meal; Strive THIS nutritionist really useful recipe
New Delhi: Navratri is undoubtedly the best time of year for weight watchers and Sabudana lovers as it is the best time to eat light and healthy, party and lose weight. And when it comes to eating well and healthy, sabudana, or tapioca, is a great choice with a wealth of health benefits — and one of the most popular tapioca preparations is sabudana khichdi. And this Navratri, before you feel the need to rush to a nutritionist for assistance on the ideal recipe, we have one for you.
What is Sabudana?
Also known as tapioca pearl or sago, sabudana is a starch extracted from the roots of tapioca and made into pearl-like spears. Sabudana can increase satiety, you might eat it when trying to lose weight. But this strength isn’t always the best choice for weight loss. In fact, it can lead to weight gain. It falls under the “high carb” and “high calorie” category because it packs a lot of calories per cup.
Is Sabudana Weight Loss Friendly?
Deeksha Ahlawat, Chief Nutritionist, Manipal Hospitals, Dwarka spoke about the effect of Sabudana on weight loss efforts.
“Weight loss involves reducing portions and eating low-calorie foods to create a calorie deficit. Eating foods and ingredients that keep you fuller longer will help achieve this goal. When you’re full and satisfied, you’re less likely to overeat. In this regard, eating sabudana seems like a good choice, especially since it is eaten during Lent. You just have to check your portion size, more veggies less sabudana. If you eat sabudana while losing weight, do not eat it every day. As a suggestion, you could limit yourself to no more than 1 cup per serving,” she said.
The expert also stressed the importance of increasing physical activity for weight loss.
What Are the Health Benefits of Sabudana?
- Provides energy to pull through a workout
- A gluten-free food, ideal for people who are allergic or intolerant
- Contains dietary fiber, which is beneficial for digestive health
- Helps with bloating, constipation and indigestion
How to make Sabudana Khichdi
- 1 cup of cooked sabudana
- 1/2 medium cucumber, diced (1 cup)
- 1 medium bell pepper, chopped (1 cup)
- 1 cup additional grated or chopped vegetables like carrots or broccoli stalks, optional
- 1/2 cup (65 grams) nuts and seeds such as walnuts, pine nuts, pepitas, or sunflower seeds
- 1/4 cup (35 grams) dried fruit, blueberries, or cranberries
- 1/2 cup coarsely chopped fresh herbs; Use any combination of fresh parsley, cilantro, basil, dill, or mint
- Place sabudana in a fine mesh strainer, then rinse under cold water for 30 seconds to a minute
- Or put sabudana in a bowl and cover with cold water
- Move sabudana around the bowl and drain the water and repeat the process one more time to clean it well
- Shake to remove excess liquid
- Combine the rinsed sabudana and water in a medium saucepan over medium-high heat
- Bring to a boil, then reduce to a gentle simmer and cook uncovered for 10 minutes, until liquid is absorbed by the sabudana
- Remove the pot from the stove and cover for five minutes.
- This extra time allows the sabudana to steam and fluff up.
- Uncover the sabudana, then fluff it up with a fork
- Allow to cool slightly
- When the sabudana has cooled slightly, mix in the cucumbers, peppers, nuts, seeds, dried fruit and herbs in a large bowl
- In a small bowl, whisk together the olive oil, apple cider vinegar, mustard, honey (or maple syrup), salt, and pepper until combined
- Pour the dressing over the salad and mix well
- Taste and season with additional salt and pepper as needed
- Squeeze the juice of a few lemon wedges over the salad for an extra kick of flavor and serve.
Disclaimer: The tips and suggestions mentioned in this article are for general informational purposes only and should not be construed as professional medical advice. Always consult your doctor or a nutritionist before beginning any fitness program or changing your diet.