https://www.youtube.com/embed/7ydO9Syjles
hey guys welcome back to my channel and
if you're new here hi my name is Nisa Homey and I create healthy and
nutrient-dense recipes for a much healthier lifestyle. I have been getting a
lot of requests for PCOS and diabetic friendly lunch and dinner recipes for
weight loss so today I'm sharing two gluten-free recipes which can also be
carried to work as a filling and nutrient dense meal for lunch or you can
have it as a meal for dinner. having said that these two meals are perfect for
anyone who is on a weight-loss journey and girls you need to understand that
PCOS is a lifestyle issue and not really a medical condition. it's your lifestyle
that you should change to manage PCOS which I'm sure you can do by including
my recipes in your diet.
Develop habits like eating on time sleeping on time and
also try to reduce workplace stress as all these will contribute to your health
so avoid processed foods eat healthy along with including exercise and you
will be amazed by the energy you have and the way your skin glows plus no more
hair fall issues. so, give that push to change your habits and eat healthy along
with sleeping by at least 10:30 p.m.
And girls try to include whole grains and
seasonal millets in your diet. unprocessed carbs like Jowar, Bajra, Ragi
etc helps to manage PCOS. Jowar is a summer grain. it's a rich source of
protein iron, fiber, and calcium. the high fiber content in jowar will keep you
satiated for a longer time making it a perfect meal for lunch to carry to work
or to have at home Jowar helps to boost metabolism and also
helps to strengthen the bones so it's a must-have grain for women of all ages.
studies have shown that a diet rich in millets may help to manage blood sugar
levels. I will leave some links in the description box below just in case you
wanted to know more about this and above all including Jowar in your diet will
in weight loss. so let's get started with the recipes. the first recipe is an easy
Palak Jowar roti, I'm also sharing a simple and easy technique to roll out
the Jowar roti so that it is much easier for you to make even if you are a
beginner in cooking.
Now, I'm using one cup of Jowar flour and about one cup of
chopped palak leaves heat a wide pan and add in 1/2 TSP Desi
Ghee and girls did you know that ghee is really good for PCOS management
those with PCOS maybe having vitamin D and vitamin b12 deficiency so including
ghee in your diet helps to manage them as well. avoid refined oils and use
unrefined oil and homemade desi ghee in your diet
I have already shared a recipe on how to make ghee at home you can check the
recipe links will be updated below this video.
Ok! once the ghee is heated add in
1/2 TSP jeera and once the jeera splutters turn off the heat and then add
in 1/2 TSP kashmiri chili powder 1/4 TSP turmeric powder and mix well quickly and
then add in the chopped palak leaves. now turn on the flame and add in 1/2 TSP
pink Himalayan salt and mix well and once the palak leaves starts to wilt
add in one cup of water and allow the water to come to a boil. once the water
starts to boil add in 1/4 tsp ajwain and then reduce the flame to the lowest and
then add in 1 cup of jowar atta mix well for about 30 seconds and then
turn off the heat.
Now allow this to cool down and when it is warm enough to
handle knead the dough and to help it need well you can sprinkle in water and
and also make sure you are kneading it with wet hands. I'm kneading it a couple
of times to make the dough soft and once the dough is soft. pinch off six equal
sized dough and girls we all know that shaping or rolling gluten-free flour is
a bit difficult. now, you can use a chapati press to make it easier and do
check my Jowar roti recipe where I'm showing three ways to roll out Jowar roti
but for those of you who don't have a chapati press I'm sharing this simple
technique and for that you need two small cotton napkins. now soak the
napkins in water and then squeeze out the water. you will have to do this each
time you roll out the Jowar roti. place the dough on the wet napkin cloth and
then cover it with the other napkin cloth and with a rolling pin or a balen
and roll it out as thinly as possible as I'm showing, you can even turn it to the
other side and roll and once it is rolled out you can just remove the
napkin or cotton cloth on top and you can level it with wet fingers.
Now place
the napkin side roti down on a hot iron tava and wait for a few seconds and then
slowly peel the cloth as I'm showing and since the dough is wet
it will stick to the tawa and allow it to cook for about one minute and once it
is cooked on that side flip it over and once done removed to a plate. repeat the
same process with the rest of the dough and remember to wet the cotton napkin
each time before you roll out the roti. leftover rotis can be stored in the
fridge and can be used the next day and now I'm making a quick vegetable raita
as a side dish for this we can also serve it with any side dish of your
choice like dal curry or vegetable sabji so I have already grated 1 carrot, 1 cucumber, and 1 green chilli chopped add in 2 to 3 tbsp of home set curd, 1/4 TSP
pink Himalayan salt, 1/3 TSP roasted jeera powder and mix
everything well.
Serve two palak Jowar roti to a plate and note that the roti
has become soft once it has cooled down a perfect meal to carry to work and
serve this nutrient-dense and filling palak Jowar roti with a bowl of filling
vegetable raita. Moving on to the next gluten-free recipe which is methi cheela
and guys remember that you need to increase your intake of low glycemic
carbs unrefined grains like oats, Jowar, Bajra, Ragi, Brown rice with bran etc
are the best options to manage PCOS and diabetes along with weight management.
now, into a bowl I have already added three to four chopped shallots, 1 green
chilli, 1 sprig of curry leaves which I have finely chopped, now curry leaves are
rich in iron and folate hence I like to use them more in my recipes and in 1/4
tsp pink Himalayan salt, 1/4 tsp ajwain, I had shade dried a big batch of
fenugreek leaves at home last month and dried fenugreek leaves are also known as
kasoori methi which can be easily made at home I used the same technique I used
to shade dry Moringa leaves to make moringa powder you can check the recipe
links will be updated below this video Kasuri methi has high soluble fiber
content and acts as a laxative it will help to lower cholesterol levels, helps
to manage diabetes, it flushes out toxins from our body, and helps to clean the
intestines.
But if you're pregnant avoid using Kasuri methi. so i'm adding
in a small handful of my homemade Kasuri methi, 3 tbsp Jowar flour, and 1 tbsp
basin flour also known as kadala mavu in Malayalam now mix this well and guys you
can use fresh methi leaves instead of Kasuri methi. add an inner water to make
it into a smooth batter the batter shouldn't be neither too thick nor too
thin. heat an iron tawa and grease it with gingelly oil and then put the flame
on the lowest pour in the batter, this batter is just
enough for one serving. lightly spread it out as thinly as possible using a spoon
then cover it with a lid and allow it to cook on low flame for about one and a
half to two minutes and girls I am using a well-seasoned iron tawa so the batter
will not stick to the tava as the tawa has non sticky surface as always I am
again reminding you to cook in an iron cookware as it will help in better iron
absorption so if you have a iron deficiency anemia try to cook your meals
in an iron tawa.
Now after two minutes open the lid and drizzle in 1/4 TSP Desi
Ghee for healthy fats and for better assimilation of nutrients flip it to the
other side and again cook for a minute or two
once done served your plate. so easy, healthy, filling, and nutrient-dense serve
with raita or any vegetable curry of your choice. so guys do try these two healthy
recipes and let me know how it turned out. don't forget to Like comment and
share this video with family and friends click here to watch other jowar recipes
for weight loss. thank you for watching and until next time take care bye bye
