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By mnk.kalbhor
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Looking for a healthy and delicious breakfast option? NutriTokri’s Jowar Palak Appe recipe is the perfect solution. These little, round delights are packed with the goodness of jowar flour and the nutrition of spinach. They are not just tasty but also incredibly easy to prepare, making them an ideal choice for busy mornings. Let’s dive into this nutritious breakfast recipe.
Ingredients
- 1 cup NutriTokri’s Jowar flour
- 1/2 cup chopped spinach (palak)
- 1/4 cup grated carrots
- 1/4 cup finely chopped onions
- 2-3 green chilies, finely chopped (adjust to your spice preference)
- 1/2 inch piece of ginger, grated
- 1/2 tsp cumin seeds
- A pinch of asafoetida (hing)
- Salt to taste
- Water, as needed
- 1-2 tsp oil for greasing the appe pan
Prepare the Batter:
In a large mixing bowl, add the jowar flour, chopped spinach, grated carrots, chopped onions, green chilies, grated ginger, cumin seeds, asafoetida, and a pinch of salt.
Mix Thoroughly:
Gradually add water and mix the ingredients to form a thick, smooth batter. The consistency should be such that it coats the back of a spoon.
Heat the Appe Pan:
Place the appe pan on medium heat and add a drop of oil to each mold.
Pour the Batter:
Once the pan is hot, pour a spoonful of the batter into each mold. Cover the pan with a lid and let the appe cook for a few minutes.
Cook Until Golden:
When the bottom side turns golden brown, flip the appe using a wooden skewer or spoon. Cook the other side until it’s equally golden.
Serve Hot:
Your Jowar Palak Appe is ready to be served. Enjoy them hot with a side of coconut chutney or your favorite dip.
- You can customize the appe by adding ingredients like grated coconut, finely chopped coriander leaves, or a tadka (tempering) of mustard seeds, curry leaves, and urad dal for extra flavor.
- Use an appe pan with non-stick coating or a cast iron one to ensure that the appe doesn’t stick to the pan.
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.
Nutritional Profile
| 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 |
For more such healthy recipes and high-quality jowar flour, visit NutriTokri.
