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By mnk.kalbhor
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Are you in the mood for a healthy and delicious breakfast treat? Look no further than NutriTokri’s Baked Palak Jowar Murukku. These crunchy delights are not only a perfect way to start your day but are also packed with nutrition, thanks to the inclusion of Jowar (Sorghum) flour and fresh spinach (palak). Plus, they are baked, making them a guilt-free breakfast option that the whole family can enjoy.
Jowar flour, also known as sorghum flour, is an excellent choice for a healthy breakfast for several reasons:
- Gluten-Free: Jowar flour is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease. It’s a safe option for individuals looking to avoid gluten in their diets.
- Rich in Fiber: Jowar is high in dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels. A high-fiber breakfast can keep you satisfied and energized throughout the morning.
- Nutrient-Dense: Jowar is packed with essential nutrients, including vitamins (B vitamins like thiamine, riboflavin, and niacin), minerals (iron, magnesium, phosphorus, and potassium), and antioxidants. These nutrients contribute to overall health and well-being.
- Sustained Energy: Jowar is a complex carbohydrate, providing a steady release of energy, which is ideal for starting your day. It helps prevent energy crashes often associated with simple carbohydrates.
- Weight Management: Due to its high fiber content and slow digestion, jowar can help with weight management by promoting a feeling of fullness, reducing overeating, and aiding in weight loss or maintenance.
- Low Glycemic Index: Foods with a low glycemic index (GI) release glucose slowly into the bloodstream, preventing sudden spikes in blood sugar levels. Jowar has a low GI, which can be beneficial for individuals with diabetes or those aiming to control their blood sugar.
- Versatile: Jowar flour can be used in various breakfast recipes, from pancakes and dosas to porridge and smoothies. Its neutral flavor makes it adaptable to both sweet and savory dishes.
- Heart-Healthy: Jowar is known to support heart health. It’s low in saturated fat and contains antioxidants that can help lower the risk of cardiovascular diseases.
- Bone Health: The presence of minerals like magnesium and phosphorus in jowar flour is essential for bone health and can contribute to preventing conditions like osteoporosis.
- Easy to Prepare: Jowar flour recipes are generally easy to prepare, making it a convenient choice for a quick and healthy breakfast.
Incorporating jowar flour into your breakfast routine can provide a nutritious and satisfying start to your day, helping you maintain better health and overall well-being.
- 1 cup NutriTokri’s Jowar (Sorghum) flour
- 1 cup fresh spinach (palak), blanched and finely chopped
- 2 tbsp rice flour
- 1/2 tsp cumin seeds
- 1/2 tsp sesame seeds
- 1/2 tsp chili powder (adjust to your spice preference)
- 1/4 tsp asafoetida (hing)
- 2 tsp cooking oil
- Salt, to taste
- Water, as needed
Prepare the Palak Puree:
- Begin by blanching the fresh spinach (palak) in boiling water for 2-3 minutes until it wilts.
- Drain the water and let the blanched palak cool.
- Blend the cooled palak into a smooth puree without adding water.
Prepare the Murukku Dough:
- In a mixing bowl, combine Jowar flour, rice flour, cumin seeds, sesame seeds, chili powder, asafoetida, and salt.
- Add the palak puree and 2 teaspoons of oil. Mix well.
- Gradually add water and knead the dough to a smooth, non-sticky consistency. The dough should hold together.
Shape the Murukku:
- Preheat your oven to 180°C (350°F) and line a baking tray with parchment paper.
- Take a portion of the murukku dough and fill it into a murukku maker or a piping bag with a star-shaped nozzle.
- Pipe the murukku spirals onto the prepared baking tray. Ensure they are evenly spaced.
Bake the Murukku:
- Bake the murukku in the preheated oven for 15-20 minutes or until they turn golden and crispy.
- Keep an eye on them to prevent overbaking.
Cool and Store:
- Once baked, let the murukku cool on a wire rack.
- Once completely cooled, store them in an airtight container.
Nutritional profile of Jowar Flour
| Nutrient | Amount per 100g |
|---|---|
| Calories | 329 kcal |
| Carbohydrates | 72.09 g |
| Protein | 9.70 g |
| Fiber | 6.7 g |
| Fat | 3.35 g |
| Vitamins and Minerals | |
| Vitamin B1 (Thiamine) | 0.240 mg |
| Vitamin B2 (Riboflavin) | 0.190 mg |
| Vitamin B3 (Niacin) | 2.620 mg |
| Vitamin B6 (Pyridoxine) | 0.290 mg |
| Folate (Vitamin B9) | 21 µg |
| Iron | 3.93 mg |
| Magnesium | 165 mg |
| Phosphorus | 287 mg |
| Potassium | 350 mg |
| Zinc | 1.47 mg |
| Manganese | 1.95 mg |
| Copper | 0.384 mg |
| Selenium | 22.3 µg |
NutriTokri’s Baked Palak Jowar Murukku is a perfect choice for a healthy and scrumptious breakfast. With the wholesome goodness of Jowar flour and the vibrant flavors of fresh spinach, these crunchy snacks are ideal for a guilt-free start to your day. Enjoy the crispiness while knowing you’ve chosen a nutritious breakfast option.
