Wheat daliya (dalia) or broken wheat has always been an integral part of Indian kitchens, versatile beyond belief. With the world waking up to the benefits of a ‘wholesome’ breakfast which includes whole grains, vegetables, fruit and protein, the spotlight is shining on daliya with renewed brilliance.
Breakfast: kickstart your day right
Moms the world over have always told their kids that breakfast is the most important meal of the day.
Modern medicine now endorses this fact. It’s not that doctors are finally listening to their moms: there is hardcore research that shows that a healthy breakfast gifts you with innumerable health benefits.
- Eating a healthy breakfast helps to give you a more nutritionally complete and fulfilling diet.
- It gives you the strength and energy needed to physically go through your day.
- It improves concentration and performance. The American Dietetic Association says that children who eat breakfast perform better in the classroom and on the playground; they can focus better, their problem-solving skills are greater, as is their hand-eye coordination.
- A healthy breakfast consisting of whole grains helps in weight-loss as it makes you feel full so that you don’t binge at other meals.
Let’s understand here that we are talking about a HEALTHY breakfast: not doughnuts, not heavily sugared, refined, and ready-made breakfast cereals touting all sorts of health benefits, not white bread, deep fried puris…..so what are we talking about?
Wheat Daliya: A Wealth of Health
Wheat Daliya is an age-old cereal in India; daliya recipes have been around in Indian kitchens from time immemorial. There is now a sort of health renaissance that has brought this easily available, easy-to-cook whole grain to the breakfast forefront not just in India, but in many parts of the world.
It contains all the goodness of wheat: it is rich in calcium, magnesium, potassium, sulfur, chlorine, arsenic, silicon, manganese, zinc, iodide, copper, vitamin B, and vitamin E. These are essential minerals and vitamins needed for health, and can prevent and control a host of ailments like anemia, mineral deficiencies, gallstones, breast cancer, chronic inflammation, obesity, asthenia, tuberculosis, pregnancy problems, and breastfeeding.
In addition, wheat daliya is made from whole wheat kernels and thus contains the rich outer wheat bran, the nourishing wheat germ, and good amounts of dietary fibre.
Whole grains for Wholesome Health
Complex Carbohydrates like wheat daliya are the ideal energy-givers to start your day and endure through it.
They give you a feeling of fullness, so you eat less and binge less. You do not crave that potato chip or that sinful cupcake or that bag of salty God-knows-what! Start your day with daliya, walk the talk, and stay slim and trim!
Fibre means slower digestion, so those unhealthy blood sugar spikes stay in check. Wheat daliya, especially as breakfast, is great for people with type 2 diabetes as also for preventing it.
Fibre also means freedom from constipation.
Eating at least one serving of wheat daliya can lower the risk of high cholesterol, high blood pressure, and heart disease by 21%! It also protects you from stenosis and atherosclerosis, so your blood can flow free and easy through your veins and arteries.
Wheat daliya is easy to cook and versatile. It’s an easy way to reap the benefits of whole wheat.
Mixing dough, kneading it, rolling it out one painful roti at a time, cooking them- all of it can be avoided with no loss to nutritional health. Daliya is easy to cook and tasty when you know how.
There are also many sizes of daliya to choose from: fine, medium and large. Choose the size depending on the dish and your preference.
Here’s an easy-to-make and popular wheat daliya breakfast recipe:
Wheat daliya upma:
½ cup wheat daliya (Tip 1:make it organic for the best of the best. Tip 2: use the medium sized); 1 cup chopped vegetables like beans, carrots, peas and potatoes; 1 small onion chopped; ½ tsp of chopped ginger;1 small green chilli, minced; ¼ tsp mustard seeds; ¼ tsp cumin; ¼ tsp urad dal (split and dehusked black gram), 1 tbsp oil; salt to taste; 1½ cups water.
Method: Add the oil to a pan/cooking vessel. Heat. Add cumin, mustard seeds and urad dal. When mustard seeds crackle add onion, green chilli and ginger. Sauté till onion turns pink. Add vegetables and the water. Cover; bring to a boil and cook till the vegetables are partially done. Add the daliya, salt, stir well and bring to a boil. Cover and simmer on low heat till the water is absorbed and the daliya is cooked. Your delicious, healthy, daliya upma is ready.
Love your veggies? Simply add more.
You can add ¼ cup lentils like moong dal or masoor dal and, (voila!) you have wheat daliya khichdi with added protein-power! Or add a handful of peanuts to the upma ingredients.
This is a quick-fix healthy breakfast with all the essential food groups. It’s also ideal for just your own plate or for the many platefuls that make up a nuclear or extended family! It refrigerates well too unlike rotis. So you can make a little more than one meal and heat it up when you feel like it.
Start your journey to health and fitness now!
When you are on to a good thing, NEVER wait till tomorrow.
Make sure that you buy the best. Go organic to avoid all the chemicals that go into growing food today and reap the best benefits. Also, make sure that your brand of organic wheat daliya is packed well, is fresh and free from pests. There are many brands in the market which claim to be organic. Look for the NOP and NPOP certification to make sure that you are getting what you are paying for.
Or just come to us at Terra Greens Organic for a serving of health and wellness.