Balanced diet for the new normal

A healthy balanced diet plays an important role in staying well. Whether you will be spending more time at home or you will be at your workplace. General healthy-living advice such as eating a balanced diet, staying hydrated, being physically active, having a proper sleep cycle, and managing stress are the best recommendations for staying healthy. Nevertheless, eating a well-balanced diet full of fruits, vegetables, whole grains, green leafy vegetables, and healthy fats is the best way to get all the essential nutrients we need for proper function and a strong immune system. It is important to pay close attention to food portions and keep our energy balanced for living a healthy life. This time we are here with all in one food recipe that your body requires full of energy nutrients, that is, Sprouts Chaat. Research on sprouts has found that the nutrition value of sprouts makes it one of the healthiest food items one can eat.


When it comes to sprouting, there are various ways to do so and also many ingredients that can be sprouted such as Black beans, buckwheat, moong beans, soya beans, chickpeas, and many more of your choice. Sprouting increase the level of mineral and vitamins in the ingredients. It also increases the protein content and shortens the cooking time of legumes; during the process of sprouting some of the sorted starch in the legume is used for forming the tiny leaves and rootlets in producing vitamins. So let's see how to prepare sprouts at home in easy steps and making it more delicious.



For sprouting this is what I actually do.

Total Time 24hrs

Step 1 – Clean the beans and wash thoroughly under running water. I am taking moong, Pea, Wheat, Radish, and Black Chickpeas. You can take any seed according to your taste.         

Step 2 – Soak them for at least about 8 to 10 hours.

Step 3 – Drain them using a colander.

Step 4 – Transfer to a clean cotton or muslin cloth and make a tight knot. Keep it in a container and cover partially with a lid or a cloth.

Step 5 – Sprinkle some water after 5-6 hours to keep the seeds hydrated and moist. The time of sprouting depends on the temperature. For most seeds, you’ll start to see little baby sprouts within 5-6 hours or so. You can refrigerate the seeds and use up to 2 days.


Now let's see how we can make our sprouts more tasty and delicious.

Today we are here with Dahi Sprouts chat (Preparation time 10 min, Cooking time 8 min, Total time 18min, Make 2 servings)

Ingredients

  • 1 cup sprouted beans. (Here I took Moong, Pea, Wheat, Radish, and Black Chickpeas.)

  • 1 tsp clarified butter (Ghee).

  • ¼ tsp cumin (jeera) seeds and a few curry leaves.

  • ¼ cup finely chopped onion.

  • ¼ cup finely chopped tomatoes.

  • 1 green chili.

  • ½ tsp coriander powder.

  • ½ tsp cumin powder.

  • ½ tsp chili powder.

  • 4 tbsp fresh whisked curd or dahi.

  • 2 tbsp chopped coriander leaves.

  • 2 tbsp aloo sev.

  • Salt to taste.

Method:

Step 1: Heat ghee in a pan add jeera and wait for it to jeera to sizzle. Step 2: Add curry leaves, chopped onion and saute on a medium flame for 1 to 2 minutes, till the onions are translucent. Step 3: Add finely chopped tomatoes, green chili, sprouted beans, ¼ cup of water, and salt; mix well and cook on a medium flame for 2-3 minutes. Do not overcook. Step 4: Remove from the flame and allow it to cool slightly. Step 5: Pour sprouts mixture into a bowl. Add Dahi, sprinkle salt, red chili powder, 1tbsp chopped onion, tomatoes, green chili, and coriander. Step 6: Add aloo sev and serve healthy sprouts dahi chaat immediately.

Must try this healthy, full of nutrition chaat at your home and share your experience with us at getconnected@markeligion.in

 

By: Vandana Sahu & Sneha Agrawal

(September 2020)

 

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