Are you on a journey towards a healthier lifestyle? If yes, then we are here with some healthy Jowar recipes for weight loss! Jowar, or Sorghum, is a heart of nutrition that’s been a part of the Indian diet for ages. A good source of protein, fiber, and many essential minerals, Jowar is a fantastic choice for those looking to drop some kilos while improving their overall health.
From the traditional Jowar roti to the innovative Jowar Dhokla, we can use this grain in many ways to achieve our fitness goals. So, without wasting any more time, let us move on to making some delicious Jowar flour recipes!
1. Jowar Dhokla
It is a healthy and delicious twist on the traditional Gujarati snack, Dhokla. Made with Jowar (Sorghum) flour, this dish is a gluten-free, high-fiber alternative that’s perfect for those looking to maintain a balanced diet.
The fermentation process in Dhokla preparation enhances its nutritional profile, adding a good dose of probiotics to your diet. This savory steamed cake is light and fluffy and can be enjoyed as a breakfast or tea-time snack. So, let’s check out how to cook Jowar dhokla!
Ingredients:
| 1 Cup Jowar (Sorghum) Flour | 2 Tbsp Suji/Rava (Semolina) |
| 3 Tbsp Sour Curd / Buttermilk Optional | Approx 1/2 Cup Water |
| Small Crushed Ginger Knob | Finely Chopped Green Chillies (As Per Taste) |
| Some Finely Chopped Coriander Leaves | 1 Tsp + 1.5 Tbsp Oil |
| Salt As Per Taste | 1 Tsp Fruit Salt (Eno) |
| 1.5 Tsp Mustard Seeds (Rai) | 1.5 Tsp White Sesame Seeds (Safed Til) |
| Pinch Of Asafoetida Powder (Hing) | Some Curry Leaves |
| Some Red Chilli Powder/Crushed Black Pepper | |
Instructions To Make Jowar Dhokla:
Follow these steps below to make sorghum dhokla, one of the best Jowar recipes for weight loss:
- Firstly, add 1 cup jowar (sorghum) flour and 2 tbsp suji/rava (semolina) in a mixing bowl.
- Then, add 3 tbsp sour curd or buttermilk and gradually add approximately 1/2 cup of water. Stir well and bring it to ribbon consistency.
- Further, rest the batter for a maximum of 15-20 min.
- Then add a small crushed ginger knob, finely chopped green chilies (as per taste), some finely chopped coriander leaves, 1 tsp oil, and salt as per taste.
- Also, keep the steamer on along with water and stand in it.
- Then add 1 tsp fruit salt (Eno) and mix it well.
- Further, pour the batter onto a plate greased with oil. Drizzle some red chili powder/crushed black pepper.
- Then, place the plate inside the steamer. Cover the lid with a cloth (to avoid water dripping on the dhokla). Steam for 15-20 min on medium to high heat.
- Remove the plate from the steamer once cooked.
- Now, to prepare tadka, heat up the pan. Add approx 1.5 tbsp oil, 1.5 tsp mustard seeds (rai), 1.5 tsp white sesame seeds (safed til), a pinch of asafoetida powder (hing), and some curry leaves.
- Lastly, cut Dhokla into pieces and pour tadka on the dhokla. Serve with green chutney.
- Enjoy your healthy and delicious Jowar Dhokla!
Alternatively, you can also watch this video of the Jowar Dhokla recipe by Dietitian Mac Singh! Further, we will discuss more Jowar recipes for weight loss, but first check out this video:
Nutritional Value Of Jowar Dhokla
Jowar Dhokla is a low-calorie dish, making it ideal for those watching their weight. According to the APEDA, Jowar, known as the ‘king of millet, ’ is high in carbohydrates and provides energy for daily activities. The protein content aids muscle building and repair, while fiber promotes digestive health. The vitamins and minerals present contribute to overall health and well-being. Enjoy this nutritious and tasty dish as part of a balanced diet!
Here is the approximate nutritional value of 100g of Jowar Dhokla:
| Calories: 69 kcal | Carbohydrates: 11g |
| Protein: 1g | Fat: 2g |
| Saturated Fat: 0.4g | Polyunsaturated Fat: 1g |
| Monounsaturated Fat: 1g | Trans Fat: 0.01g |
| Cholesterol: 1mg | Sodium: 314mg |
| Potassium: 49mg | Fiber: 1g |
| Sugar: 1g | Vitamin A: 16IU |
| Vitamin C: 4mg | Calcium: 12mg |
| Iron: 0.5mg | |
Please note that these values can vary based on the exact ingredients and quantities used in the recipe.
2. Jowar Upma
This meal is full of taste while keeping your calorie consumption in line, thanks to nutrient-rich Jowar grains and an assortment of bright veggies. This upma is both tasty and nourishing since it uses little oil and various healthy ingredients.
3. Jowar Dosa
Jowar Dosa, also known as Jonna Dosa or Jolada Dose, is a savory crepe made with Jowar (Sorghum) flour. This is one of the Jowar recipes for weight loss, a healthy and gluten-free alternative to traditional dosa, offering a unique twist to the classic South Indian breakfast. This nutritious Jowar chilla recipe can be enjoyed with a variety of chutneys or sambar. Try it today!
4. Ragi Jowar Roti
Ragi Jowar Roti is a nutritious flatbread that combines the goodness of two powerful grains – Ragi (Finger Millet) and Jowar (Sorghum). This gluten-free roti is a staple in many Indian households. Combining these two grains makes the roti rich in dietary fiber, protein, and essential minerals. It’s a great choice for those looking to maintain a balanced diet, particularly for those with dietary restrictions like gluten intolerance.
Health Benefits Of Adding Jowar To Your Diet
Jowar, also known as Sorghum, is a nutrient-rich grain that offers numerous health benefits:
- Gluten-Free: As per NCBI, Jowar is a gluten-free grain, making it an excellent dietary choice for people with gluten intolerance or celiac disease.
- Rich In Fiber: Jowar dishes have a high fiber content, which aids in digestion, helps manage weight, and reduces the risk of certain health conditions like obesity, high blood pressure, heart disease, stroke, and diabetes.
- Controls Blood Sugar Levels: Being a complex carbohydrate, Jowar benefits in slow digestion, leading to stable blood sugar levels. This makes it a great dietary choice for people with diabetes and those looking to lose weight.
- High in Protein and Iron: Jowar atta recipes for weight loss are rich in protein, which provides energy and aids in cell regeneration. They also contain iron, which helps meet the body’s iron intake.
- Good for Bone Health: Jowar is rich in essential minerals like calcium and magnesium, which are important for bone health and can help prevent osteoporosis.
- Packed with Vitamins, Minerals, and Micronutrients: Jowar contains B vitamins, potassium, phosphorus, and traces of zinc, copper, and over 20 micronutrients. It also has high levels of antioxidants.
- Helps in Weight Loss: Due to its high fiber content, Jowar can help manage weight by promoting feelings of fullness and reducing overall calorie intake.
Including Jowar in your diet can improve digestion, heart health, diabetes management, and overall well-being. It’s a versatile grain that can be enjoyed in various recipes, making it a valuable addition to a balanced and wholesome diet.
Frequently Asked Questions
Is Jowar Good For Weight Loss?
Yes, Jowar is a good option for weight loss. It is rich in fiber, low in calories, and helps keep you full for a longer period.
Is Jowar Heavy On Stomach?
No, Jowar is not heavy on the stomach. It is easily digestible and is a good option for those with digestive issues.
Can We Eat Jowar Roti At Night?
Yes, you can eat Jowar roti at night. It is a healthy option for dinner as it is low in calories and high in fiber, which makes it a good option for weight loss.
How To Include Jowar Recipes For Weight Loss In Diet?
You can include Jowar in your diet by making rotis, dosas, porridge, or khichdi using Jowar flour. You can also add Jowar grains to your soups, salads, and stir-fries.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This recipe was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
We all know that dry fruits are packed with health…