In today’s busy lifestyle it is very difficult to plan your meals & follow a diet plan with healthy foods because it takes time to cook healthy recipes. So here I am with a solution in this article I have shared a weight loss lunch recipe which is a bottle gourd(lauki) raita recipe which is very filling keeps you full for a long time suppress your hunger which leads you to an amazing weight loss. This dish is very delicious & full of nutrition so if you include this lunch in your health regime you will get amazing results. This lunch recipe is can be consumed by diabetic/thyroid & PCOD/PCOS patients as well
- 1 bowl boiled Bottle gourd
- 1-2 cups of fresh homemade curd
- 2- two and a half TBSP Oats
- 1 TBSP Flaxseeds
- 1 Green chili (optional)
- 1-Inch(approx) freshly grated Ginger
- 1 hand full coriander leaves with stem
- Salt to taste(Pink Himalayan salt)
- Half TSP Stevia leaves powder(optional)
Bottle Gourd: It contains a lot of fiber. Bottle gourd has 96% of water content. It has very fewer calories & very light on your digestive system. It can be eaten in boiled form or as a soup and gives a full feeling, thus assuaging hunger pangs. The fiber content in the vegetable aids a clean stomach. Lack of sleep is one of the causes of obesity. In Ayurveda, bottle gourd is credited with cooling and cleansing properties. Bottle gourd if consumed at night induces sound sleep. Bottle gourd is a diuretic and causes excess water retained in the body to be flushed away. Bottle gourd helps in liver function and aid in melting accumulated fat. Bottle gourd should be steamed lightly and never overcooked. Overcooking this vegetable causes it to lose most of the nutrients. Bottle gourd by itself is fleshy but has a very mild taste. It is easy to cook it with other vegetables as it blends well and absorbs the flavors of spices well. Bottle gourd it reduces your cholesterol level, it also contains choline which is vital for brain and nerve function, cell function and metabolic processes of the liver it is a nonessential micronutrient that has been shown to have a lipotropic effect, meaning it promotes the body’s use of fat and may help the liver dispose of fats.
Oats: Oatmeal is a whole grain, high in fiber, proteins, vitamins, and minerals. Since it’s a nutrition-rich food, it makes you feel fuller for a longer time. Hence, you do not feel hungry frequently. Whole grains contain fewer calories, which means you can eat a good amount of it without worrying about the calories Also, the fiber binds to the fat in the intestine and prevents the absorption of fats. The fat bound fiber is finally excreted from your body. Manganese: Typically found in high amounts in whole grains, this trace mineral is important for development, growth, and metabolism. Phosphorus An important mineral for bone health and tissue maintenance. Copper an antioxidant mineral that is often lacking in the Western diet. It is considered important for heart health. Vitamin B1 Also known as thiamine, this vitamin is found in many foods, including grains, beans, nuts, and meat. Iron As a component of hemoglobin, a protein responsible for transporting oxygen in the blood, iron is absolutely essential in the human diet. Selenium An antioxidant, important for various processes in the body. Low selenium status has been associated with increased risk of premature death and impaired immune and mental function. Magnesium often lacking in the diet, this mineral is important for numerous processes in the body. Zinc A mineral that participates in many chemical reactions in the body and is important for overall health.
Method: First of all take a frying pan & dry roast oats & flax seeds now grind it & make a fine powder of it. Now in a bowl take bottle gourd, roasted oats & flax seeds powder, green chili, coriander leaves (with stem), ginger, curd, pink Himalayan salt & mix everything properly & your super healthy & tasty lunch is ready to serve.
You can also watch the video here for the entire process of this recipe
NOTE: Thyroid & PCOD/PCOS patients will take gluten-free oats in this recipe instead of regular plain oats.