Tag: sooji

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Oats vs Suji: The Surprising Facts You Need to Know

When it comes to dieting, certain foods receive all the glory, while others are often overlooked. Oats, for example, are hailed as a superfood and a staple in many diet plans. But what about suji (semolina)? This humble grain is frequently ignored, despite its impressive nutritional profile. Let’s dive into a detailed comparison between oats and suji to uncover the truth about these two diet-friendly foods.

At first glance, it’s easy to see why oats are favored in the diet community. They are a rich source of protein and healthy fats, making them an excellent option for sustained energy of course but we love to adapt western culture and often ignore our own food option. However, suji holds its own with slightly more protein per serving and significantly less fat, which might appeal to those looking to reduce their fat intake.

The Case for Oats

Oats are celebrated for their high fiber content, particularly beta-glucan, which is known to lower cholesterol levels, improve heart health, and provide lasting satiety. They are also gluten-free, making them a safe option for those with gluten sensitivities or celiac disease. The healthy fats in oats contribute to brain health and help maintain balanced energy levels throughout the day.

Oats can be incredibly versatile in a diet:

  • Breakfast Porridge: A warm, filling way to start the day.
  • Smoothies: Adding oats to a smoothie boosts its fiber content.

The Underrated Suji

Despite its lower profile, suji is a nutritional powerhouse in its own right. With slightly more protein than oats and a negligible fat content, suji is perfect for those aiming for a lean diet. It’s also an excellent source of selenium, an antioxidant that helps prevent cell damage, and iron, which is essential for transporting oxygen in the blood

Suji is often seen in traditional Indian dishes:

  • Upma: A savory breakfast dish that’s both light and satisfying.
  • Halwa: A sweet treat made with ghee and sugar, offering a comforting dessert option.

Which Should You Choose?

If you’re looking for a filling, fiber-rich option: Oats are your go-to. They help in maintaining steady blood sugar levels and keep you fuller for longer periods.

If you’re aiming for a lower-fat, high-protein diet: Suji might be the better choice. It provides essential nutrients without the additional fat content, making it a lighter option for those counting calories.

Conclusion

Both oats and suji have their unique benefits and can be part of a balanced diet. Oats are great for those needing more fiber and healthy fats, while suji offers a low-fat, high-protein alternative. Instead of choosing one over the other, why not incorporate both into your diet? Each can play a role in achieving your health and fitness goals, depending on how you use them. Remember, the best diet is one that’s varied and includes a range of nutrients from different sources.

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Semolina Veggie Pancakes- Quick Healthy Breakfast Recipe

If you love savoury pancakes, then these semolina or rava pancakes are for you. These are Indian style savoury pancakes that are eaten with green chutney or ketchup. They are crispy on the outside and soft on the inside. It makes wholesome, healthy and an easy breakfast choice.

Indian cuisine is known for its flavourful savoury pancakes so much so that every state has its own recipe and endless variations to that recipe. It contains a good balance of carbohydrates, proteins, vitamins, minerals and good fats. Indian pancakes are made with different flours such as chickpea flour, rice flour, semolina (sooji). They are nourishing and can be had as a light meal any time of the day. Here’s another amazing Indian savoury pancake made with chickpea flour which you can try- Healthy Iron Rich Pancake

These Semolina pancakes are a variation of popular South Indian breakfast Uthappam. To make these all you need to do is mix some ingredients and make crispy outside and soft inside pancakes.

RECIPE: serving 8 pancakes

Ingredients 

  • 1 cup Semolina/Sooji/Rava
  • 1 cup Homemade Curd or Yogurt
  • 3 tbsps chopped Onion
  • 1/2 cup chopped Capsicum 
  • Handful of chopped Coriander Leaves
  • Handful of Chopped Curry Leaves
  • 1/2 tsp Cumin Seeds
  • A pinch of Asafoetida/ Hing
  • 1/2 tsp Baking Soda
  • Salt to taste
  • 1/2 tsp Red Chilli Powder
  • 1 tsp Oil
  • 1/2 tsp Mustard Seeds
  • Ghee/Oil for cooking
  • 1/4th cup Water or as required for smooth batter
  • 1/2 tsp Grated Ginger

Instructions

  • Take semolina/suji/rava in a large bowl. Add 1 cup curd to it. Mix well.
  • Add a little water at a time if batter feels too thick.  Keep it aside for 15 minutes. 
  • Check the batter after 15 minutes. Semolina will fluff. Batter consistency is similar to Idli batter. It is neither too thick nor thin. If it’s too thick, add a little water. Add salt to taste. 
  • Add finely chopped onions, capsicum, coriander leaves, red chilli powder (optional) and ginger and mix well.
  • In a small pan heat 1 tsp of oil then add cumin seeds and a pinch of hing (asafoetida). Let the cumin seeds splutter then add chopped curry leaves. Cook for 10-15 seconds and then transfer this tempering to the prepared batter and mix well.
  • Once you are ready to cook, add 1/2 tsp baking soda and mix gently.
  • Heat a non stick pan or griddle. Bring it to medium heat. Add a tsp of ghee, scatter a pinch of mustard seeds. Once the seeds start sputtering, put 1/3rd cup of batter over it and spread a little. 
  • Cover it with a lid. The idea is to cook the pancake in its own steam so that it fluffs up. Once the top sets and edges turn brown, flip it. 
  • Cook the other size in a similar way. Cook both sides till golden brown. In the same way cook the remaining pancakes.
  • Enjoy it with mint and coriander chutney

Notes

  1. Do not add Eno. It’s an antacid and it’s bad for health. Baking soda will do the similar job and is not harmful when taken in moderation.
  2. You can choose to add vegetables of your choice. Cabbage, tomatoes, carrots or spinach go very well in these pancakes.
  3. It is important to cook the pancakes on medium-low to low heat for a longer period to ensure the middle is cooked well.
  4. Do not press the pancake down with your spatula, pressing down makes the middle stodgy and you will never get a fluffy pancake.
  5. You store the leftover batter in the refrigerator for 2 days. It will taste the same but pancake batter might turn flat and may not yield fluffy pancakes.