Wholesome And Healthy: Idli

Rice and rice-based foods are the most preferred food of most south Indians. Rice gives the required satiety, energy, a sense of fullness and hence it is widely used in a number of dishes. Mostly, lentils are added to the rice to improve its nutritional value and ¡dli is one such dish.

Rice mostly comprises of carbohydrates and less of protein. Lentils add the missing proteins to the rice and increases its nutritional value. It also ¡mpcoves the dish’s health benefits.

Idli is very popular and it is one of the healthiest and simplest food choice. It is prepared in every south Indian household very frequently as it ¡s easy to cook and does not take much time. The best thing about idli is that it can be eaten by all, including infants and the elderly anytime of the day without any discomfort to the stomach.

Preparation

idli is made by soaking rice and lentils after which a paste otitis made with a pinch of salt. The batter is prepared by fermenting rice and lentils. This is done by allowing the rice and lentils to soak overnight. The batter is then put in to special moulds and pressure cooked or steamed in the cooker.

Benefits

Idlis have enough carbohydrates and proteins required to fulfil breakfast needs.
It is a fermented food which helps with improved protein absorption and enhanced vitamin B content.
Idli is light on the stomach and hence easily digestible.
People with gluten intolerance can opt for kills as this food is completely gluten-free.
Steaming the ¡dli makes it low fat and hence it is advisable for weight loss.
This food ¡s a great snack for kids. Also, adding variations to the ¡dli makes it more palatable for kids.
The elderly can enjoy idus when there is difficulty in chewing or if there are any digestive problems.

Nutritional Value (one medium-sized idli)

Calories-35kaIs,
Carbohydrates-8gms
Protein-2. 5gms, Fabre-2gms,
Fat O.8gms

Idli Variations

Idli is a very simple food and yet it is very easy to add variations to it. The following variations add extra nutrients to the idlis and also makes it more palatable.

Add grated vegetables to the baller to increase its fibre content. Opt for carrots, radish, cabbage and beetroot.
Replace white rice with brown rice to get the benefits of brown rice.
Add oats powder or ragi powder to the ¡dli batter to increase its nutritional value.

The Idli Diet

The idli diet is not a tad diet but a diet by which idlis can be incorporated in more than one meal, usually as breakfast and as a snack. However, thE serving size for each meal should be limited.

They can be eaten for the main course as well preferably for lunch and this keeps one full for a long time, which helps to resist eating rice or any other junk food for the rest of the day.

If you are aiming to lose weight, include idlis in two of your meals. Avoid having coconut or peanut chutney and instead add a serving of sambar and vegetable chutneys like mint, coriander and tomato. This will help in restricting calorie intake. The kills also keeps you feeling full and further aids in in weight loss.

Oats Idli With Mint Chutney

Oats Idli (Six)

Ingredients
½ cup powdered oats
½ cup semolina (suji)
100 grams curd
Salt, to taste

Prefaration
Grind the oats and semolina bi a blender and make a paste.
Add the curd and salt and mix wall.
Steam the idlis

Nutritive Value Of Oats Idli

Calories 85kals,
Carbohydrates 2Ogms
Protein 4.6gms
Fat O.8gms
Fibre 2gms