This is your fitness Coach KAPIL MAGO! Bring you another episode of the “WHO SAID DIET IS BORING” series.
Making your diet sustainable, enjoyable, and consistent without making it monotonous.
DAL CHAWAL – A JODI MADE IN HEAVEN
Rice – Pulses aka DAAL CHAWAL, is not just a staple meal because it makes a good combination from a taste standpoint but there is a compelling NUTRITIONAL REASON behind it. Rice is rich in methionine and dal in lysine which makes them incomplete when it comes to protein profile. Combined together makes them A PERFECT JODI.
DID YOU KNOW – In daily diet, all pulses can be replaced with each other as there isn’t vast difference in nutritional profile. That in itself gives you 7 different varieties for 7 different days.
BUT… If you wish to get more creative and make your diet delightful, here are some of the other dishes you can try out with the combination.
Day 1– Masala Dosa
SURPRISED? Don’t be…
20g Chana Dal + 30gm white urad + 50 gm rice soak overnight
Grind, add salt as per taste and keep at room temperature (do not use tight lid). Usually fermentation is done in 12-14 hours
Using Non Stick pan , spread the mixture evenly using a ladle and enjoy sumptuous DOSA
TIP: You can use potato, paneer or break an egg on it to add filling to your Dosa. Enjoy with mint chutney
Day 2 – PUNJABI KADHI
Trick – Dal can be replaced with same amount of Besan
Add some Dahi and…
I think we all know how to make KADHI! Enjoy with Rice or use same amount of flour to make chappati
TIP: Make Besan Pakodas using besan in air frier and you can add to Kadhi
Day 3 – Gujrati Dal Dhokli
It is a traditional Gujarati one pot meal recipe made with toor dal and wheat dough.
Dhokli – Take 25 gm atta 25gm besan, salt, turmeric powder, red chili powder, asafetida, ajwain in a bowl. Mix well, knead the dough by adding little water at a time. The dough should be a little stiff or harder than regular paratha dough. LEAVE IT ASIDE.
Dal – Boil 30gm toor dal but keep a 10gm of peanuts tied in a muslin cloth along with dal as you pressure cook it –> Remove peanuts from muslin cloth–> Tadka your Dal using mustard, fenugreek, cumin seeds, bay leaf, cinnamon stick, cloves, dried chilli, curry leaves, Asafoetida, ginger paste, turmeric powder, chilli powder chillies and tomato. You may add jaggery 10-15gm for taste. Keep working the dal using a wooden ladle in a slow flame, keep adding water if it gets dry. (If u dont want to boil peanuts in muslin cloth add peanuts when u give tadka, it gets cooked while you keep boiling it)
FINAL STEP –> Divide the dough in 3 equal parts and Roll-it 1 at a time and cut it into diamond pieces and add two-three dhokli at a time into boiling dal and stir it, adding all dhokli at once they will stick and make a big clump. Stir after a few minutes and add few more –> Continue till all the dhokli are added. Let the dal boil till dhoklis are cooked, taste and check a piece or two to see it doesn’t taste raw.
THE TASTE IS WORTH THE EFFORT!!
Day 4 – Mediterranean FALAFEL
Let’s go international 😃
50gm Chickpeas/Cholle soaked 24 hours (soft), Fresh parsley, cilantro, dill, onion, chopped garlic–> Drain all water from chickpeas and grind all together in a food processed (DO NOT MAKE PASTE, it should be coarse meal grind)–> Add Salt, pepper, cumin powder, coriander powder and cayenne pepper–> Refrigerate the mixture for 1-2 hours
Use AIR FRYER or APPE PAN to bake the patties at a low temp, you may also use a non stick pan with little oil spray
Trick – 50gm Rice can be replaced with 50gm flour and you can make the PITA/Chappati –>Add hung curd, mint chutney and some veggies to make a FALAFEL SANDWICH
TIP: Add a pinch or two of baking powder to your mixture to make it soft
Day 5 – KIDNEY BEAN BURGER
YES, BURGET IN DIETING IS A REAL OPTION!!
50gm Parboiled Rajma –> In a large bowl, combine mashed kidney beans, onion, garlic, parsley, ketchup, chili powder, curry powder, cumin, salt, and pepper.–>Add some isabagol for binding or you can use half bread or 10 gm bread crumbs to bind –>Mix well and chill the mixture for 15 minutes –> Make patties and Air fry or pan fry using 5ml oil in a nonstick pan over medium heat.
Trick – Typically 50gm Rice = 50gm Bread = 1 Burger Bun
–> Toast burger bun, top with lettuce, tomato, cucumber, onion, patty and add a cheese slice to make a stumtous healthy burger
Day 6 and 7 Eat your dal chawal Or Roti chawal — Diet karo maze nahi.. samjhe!
NOT BORING ANYMORE YEAH!!
Note: Ingredients added should be added as per diet chart allowance to keep it within macros. While nutritional values differ, flexibility keeps the consistency going which in my opinion supersedes all technicalities
Disclaimer: THE SERIES PRODUCER DOESN’T INTEND TO HURT ANYONE FEELINGS IN CASE DISHES ARE NOT CRAFTED PERFECTLY, ANY MISSING INGREDIENTS OR VARIATIONS THAT MAKE THE DISHES LESS TRADITIONAL ARE ONLY COINCIDENTAL.
I am sure there are plenty of other options please share in the comment section or ask any questions!
#Sustainablity #FITTRCOACH #COACHwhoCooks #DietIsNotBoring #EnjoyableDieting #Dhokli #Kadhi #DalChawal
By Kapil Mago
INFS Certified Nutrition & Fitness Consultant