Milk Dalia Recipe: A Nutritious Meal for a Healthy Lifestyle

Milk dalia, also known as “broken wheat porridge,” is a popular and wholesome Indian dish that combines the creaminess of milk with the natural goodness of dalia (cracked wheat). This simple yet nutritious recipe is a go-to option for those seeking a healthy and filling breakfast or light dinner. It’s packed with fiber, protein, and essential nutrients, making it a perfect addition to a balanced diet.

Let’s dive into this easy-to-make, delicious, and nutrient-rich recipe while exploring its health benefits and nutritional profile.

Ingredients

For 2 servings:

• 1/2 cup dalia (broken wheat)
• 2 cups milk (low-fat or full cream as per preference)
• 1/2 cup water
• 1-2 teaspoons sugar, jaggery, or honey (optional)
• 1/4 teaspoon cardamom powder
• 1 tablespoon chopped nuts (almonds, cashews, pistachios)
• 1 teaspoon raisins (optional)
• Pinch of saffron strands (optional, for aroma and richness)

Preparation Steps

1. Roast the Dalia:
   • Heat a dry pan on low-medium heat. Add the dalia and roast it gently until it turns light golden and emits a nutty aroma. This step enhances the flavor of the dalia.
2. Cook the Dalia:
   • In a pot, add the roasted dalia and water. Cook on medium heat for 10-12 minutes, stirring occasionally, until the dalia softens.
3. Add Milk:
   • Once the dalia is cooked, reduce the flame and pour in the milk. Let it simmer for another 5-7 minutes while stirring to prevent sticking. Adjust the consistency by adding more milk or water as required.
4. Sweeten and Flavor:
   • Add sugar, jaggery, or honey as per your taste. Mix in cardamom powder for a fragrant touch. If using saffron, soak the strands in a tablespoon of warm milk and add them to the dalia.
5. Garnish and Serve:
   • Turn off the heat and garnish the milk dalia with chopped nuts and raisins. Serve warm or chilled, depending on your preference.

Nutritional Information (Per Serving)

• Calories: 230 kcal
• Protein: 7.5 g
• Carbohydrates: 35 g
• Dietary Fiber: 3.5 g
• Fat: 5 g
• Calcium: 210 mg
• Iron: 2.2 mg
• Vitamin B1 (Thiamine): 0.2 mg

Health Benefits of Milk Dalia

1. Rich in Dietary Fiber:
   • Dalia is a whole grain and an excellent source of dietary fiber, promoting healthy digestion and preventing constipation.
2. Energy Booster:
   • The combination of complex carbs in dalia and the natural sugars in milk provides sustained energy, making it an ideal pre- or post-workout meal.
3. Supports Weight Management:
   • The high fiber content keeps you full for longer, curbing unnecessary snacking and aiding weight loss. For those looking to gain weight, you can increase the milk’s fat content and add more nuts and sweeteners.
4. Protein-Packed Meal:
   • Milk and dalia together offer a good amount of protein, which is essential for muscle repair and growth.
5. Heart-Healthy Choice:
   • The low glycemic index (GI) of dalia helps regulate blood sugar levels, while milk provides calcium and potassium, which support heart health.
6. Bone Strength:
   • Calcium and phosphorus in milk are crucial for maintaining strong bones and teeth. The addition of nuts further enhances the calcium content.
7. Rich in Micronutrients:
   • Dalia is a good source of magnesium and iron, while milk provides vitamin D and B vitamins, which support overall health and vitality.
8. Boosts Immunity:
   • Nuts and saffron are packed with antioxidants, which strengthen the immune system.

Tips for Customization

• Vegan Option: Replace milk with almond milk, soy milk, or coconut milk for a vegan-friendly version.
• Flavor Variations: Add fresh fruits like bananas, strawberries, or apples as toppings for natural sweetness and extra nutrients.
• Savory Dalia: For a savory twist, skip the sweeteners and add cooked vegetables like carrots, peas, and beans along with a pinch of salt and spices.

• Dalia, or broken wheat, is a rich source of dietary fiber, aiding digestion and promoting satiety. It’s also beneficial for regulating blood sugar levels.
  timesofindia.indiatimes.com

Why Choose Milk Dalia for Your Diet?

At Nutricop, we believe that a balanced diet is key to a healthy lifestyle. Milk dalia is a versatile dish that caters to diverse dietary needs, whether you’re looking to shed pounds, gain weight, or maintain your current health. Its high nutritional value, combined with its adaptability, makes it a staple for individuals of all age groups.

This wholesome recipe fits seamlessly into our diet plans, ensuring you get the right mix of nutrients without compromising on taste.

Conclusion

Milk dalia is more than just a comfort food; it’s a nutritional powerhouse that aligns perfectly with a healthy lifestyle. Whether you’re starting your day or winding down with a light dinner, this dish ensures you stay fueled and nourished.

Try this simple recipe today and experience the magic of wholesome eating. For more such nutritious recipes and personalized diet plans, visit Nutricop and take a step towards a healthier you!