how to weight loss fast | high protein lunch for weight loss

hey guys today i’m sharing a high protein nutrient dense and filling meal perfect for lunch or for dinner this healthy and filling meal can be enjoyed by those with health issues like thyroid pcos diabetes or for those who simply wants to eat healthy and include whole grains in their diet the high fiber will help to keep you feel fuller for a longer time hence ideal for weight loss and weight management so let’s get started with the recipe into a bowl

i am adding in 1 4 cup of sama rice also known as little millet little millet also known as same or sama or chama ari in malayalam is a good source of antioxidants and it is completely gluten free little millet is low in glycemic index hence ideal to include in diabetic diet it is a good source of magnesium vitamin b3 phosphorus fiber potassium zinc iron and calcium it also helps to boost your immunity and the high fiber helps to keep you feel fuller for a longer time hence it is idle to include in your weight loss diet into the 1 4 cup measuring cup

i am adding in 1 tablespoon masoor dal 1 tablespoon hose gram also known as mudira in malayalam and kulit in hindi and i am topping the rest with toor dal so that is 3 tablespoon of toor dal and i am adding it into the bowl the three types of dal will help to make this a high protein meal hose gram also known as mudhira in malayalam is one of the most protein rich lentil found on the planet it is high in calcium iron and zinc in fact hose gram has the highest calcium content among pulses and is one of the richest vegetarian sources of protein

it is also known as the super pulse of india it helps to burn fat protects you against kidney stones and gal bladder stones it is also less expensive than other dals it helps to keep you feel fuller for a longer time and thus helps in weight loss and fat burning into this i’m adding in some water and i’m going to wash and rinse it a couple of times since the millets and dals are locally sourced there may be some sand or dirt or dust particles so you need to wash and rinse it thoroughly a couple of times or until the water runs clear and once rinsed add in some more water and allow it to soak for at least six hours

millets needs to be soaked for at least six to eight hours longer soaking period will help to release the phytic acid content in millet and helps in more nutrient absorption so always try to soak millage a little longer than you would normally soak other grains now if you’re planning to make this for dinner you may need to soak the millets along with the dals in the afternoon and if you’re planning to make this for lunch you may need to soak them in the morning

now it’s about seven hours and the dals and millets are nicely soaked so i’m going to add this onto a strainer okay now i have kept it on a strainer i’m heating my pressure cooker with two teaspoons a to desi ghee instead of a to desi ghee you can use any locally sourced food pressed oils of your choice remember that healthy cooking is all about using the right quality of oils so try to use wood pressed oils in your diet along with a to desi ghee once the oil is heated reduce the flame to the lowest add in half teaspoon jeera also known as cumin seeds add in two whole red chillies which i am breaking into smaller pieces and adding in

remember the flame is on the lowest into this i’m adding in ginger and garlic 3 cloves of garlic and 1 4 inch ginger finely chopped and once the ginger and garlic starts to turn light golden brown add in half chopped onion 1 medium sized carrot chopped 10 beans chopped 2 slit green chillies green chillies you can increase or decrease as per your taste and give this all a good mix you can use any locally sourced vegetables of your choice which is in season add in bing himalayan salt as needed allow the vegetables to saute for about two minutes on low flame

after two minutes i’m adding in half teaspoon turmeric powder today i’m using your turmeric which has high curcumin content half teaspoon kashmiri chili powder you can increase or decrease chili powder to suit your taste 1/4 teaspoon freshly ground black pepper powder to help the turmeric absorb faster into your body 1/4 teaspoon hing also known as sfa chida powder

allow the spices to get lightly roasted so that the raw flavor of the spices are diminished add in 2 cups of water put the flame on high and bring this to a boil at this stage you can check salt if you feel you need more salt you can add it and if you are not on the spicier side you can omit kashmiri red chilli or even green chili chillies you can adjust as per your taste and once it starts to boil add in 1/3 teaspoon garam masala give it a good mix add in the strained millet and dals give it a good mix cover and once steam starts to come through the hope place the weight on the hob and pressure cook on medium flame

for six whistles after six whistles turn off the flame and allow the cooker to depressurize by itself and once the pressure has depressurized by itself open the lid give it a good stir and you can see that the millets and dal are perfectly cooked it is of the perfect consistency if you would like a slightly thinner consistency you may need to increase water a couple of tablespoons of extra water will be ideal i’m squeezing in half of a lemon sprinkling in chopped coriander leaves give it a good mix and my super healthy high protein millet khichdi is ready to serve

serve the millet khichdi to our plate a little drizzle of a to desi ghee remember that healthy fats like atu desi ghee and wood pressed oils helps in better assimilation of fat soluble vitamins i’m garnishing it with some chopped coriander leaves i’m serving the khichdi with salad and amla pickle and my super healthy filling protein and fiber rich meal is ready to serve so guys do try this recipe and let me know how it turned out thank you

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