100 g (3.5 oz) of hard red winter wheat contain about 12.6 g (0.44 oz) of protein, 1.5 g (0.053 oz) of total fat, 71 g (2.5 oz) of carbohydrate (by difference), 12.2 g (0.43 oz) of dietary fiber, and 3.2 mg (0.00011 oz) of iron (17% of the daily requirement); the same weight of hard red spring wheat contains about 15.4 g (0.54 oz) of protein, 1.9 g (0.067 oz) of total fat, 68 g (2.4 oz) of carbohydrate (by difference), 12.2 g (0.43 oz) of dietary fiber, and 3.6 mg (0.00013 oz)of iron (20% of the daily requirement).
Cracked wheat fits well in a low-fat diet. One-quarter cup contains just 1 percent of the DV for total fat. It has no saturated fat, trans fat or cholesterol.
Being a complex carbohydrate, the rate at which it gets digested it slow thus releasing glucose on a slow and sustained rate. This makes it an ideal food for diabetics, people wanting to lose weight or those who have high cholesterol levels.
It has high fibre content, which not only helps in keeping the digestive system healthy but also keeps the hunger at bay for a longer time.
Broken wheat- 1 cup soaked for half an hour & then drain all the water
Warm Milk- 3 cups
Jaggery- 3-4 tblsp (it depends upon u how much u want sweetness in your pudding)
Desi ghee- 1tblsp
Cardamom powder- 1 ½ tsp
Broken Cashew/ pistachios/ raisins- ¼ cup
Saffron 4-5 strands- optional
Heat ghee in a cooker. Add the soaked dalia to it. Stir for 3-4 min till dalia becomes light brown in colour. Then add 1 ½ cup milk to it. Stir well & pressure cook for 4-5 whistles on low flame till they thoroughly cooked & soft. Remove the lid mash the cooked dalia with the help of a potato masher. Again add the rest milk & jaggery to the mashed dalia. Keep stirring continuously until the jaggery has melted. It will take a bit time to melt. Cook in a low flame for another 4-5 min. Add more jaggery if u want. When jaggery will melt completely in the kheer add the cardamom powder & mix well. . Now u can switch off the flame.. In the mean while roast the cashews , pistachios & raisins in ghee... Add the roasted dry fruits to the kheer (don’t add raisins in the boil milk as it may curdled due to sourness of raisins). If u want u can add 1 tsp of desi ghee on the top. Stir well. Your kheer is now ready to serve. It thickens immediately after cooling. You can increase milk to get desired consistency. Serve hot or cold how u wants.
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