DELICIOUS SEMOLINA PORRIDGE RECIPE FOR SCHOOL GOING CHILDREN
Semolina porridge is a very popular Indian cuisines and desserts item also. It is also known as “Sooji ka halwa”. It has creamy, smooth texture. And it is highly pleasant to the taste. As it is easy to make, it can also be made in a very short time. It can be made easily and quickly with household ingredients. This food item is the most important food for preschool children for their growth and development. We can serve it to preschool children as their school tiffin, breakfast, evening snack.
Cooking time: 20minutes
Ingredients :
- Semolina (Sooji) – 30gm
- Milk – 200ml
- Jaggery powder – 15gm
- Cashew nuts( coarsely chopped) – 10gm
- Almonds (coarsely chopped) –10gm
- Raisins – 10gm
- Green Cardamom pods- 4pcs
- Desi ghee – 1tbsp
- Dates – 20gm
- Water – As required
Steps to make semolina porridge:
- First Step: In a heated pan, add ghee.
- Second Step: When ghee melts, add semolina and mix it properly.
- Third Step: The semolina is roasted for three to four minutes until the semolina turns light golden in color.
- Fourth Step: Add the milk into the pan & stir it for sometimes & bring it to a boil
- Fifth Step: Then, cardamom pods are added, mix it.
- Sixth Step: All the dry fruits (cashew nuts, almonds, raisins and dates) added into the pan & keep stirring continuously.
- Seventh Step: If it is seen that the semolina is sticking to the bottom of the pan then add water little by little and mix well with the semolina mixer.
- Eighth Step: After some time, add sugar to the pan and mix well and cook for two to three minutes.
- Ninth Step: Now, the semolina porridge is properly cooked and ready to be used.
Health Benefits of the main ingredients in the making of Semolina porridge:
1) Semolina
Semolina has various health benefits for growing children. It is very rich source of iron, fiber and Vitamins E and B-Complex. The high fiber content of semolina keeps the child feel full for longer and controls overeating.
• Mineral that is present in semolina is selenium, which helps to prevent infection and boosts the immune system.
• Iron is also present in semolina, which helps to prevent anaemia.
• Semolina also contains calcium and phosphorus, they helps to strengthen the bones.
• It supports heart health
• It supports digestive health
• It helps in bowel movement.
2) Milk
• Milk is a complex mixture of lipids, carbohydrates, proteins and many other organic compounds and inorganic salts dissolved or dispersed water.
• Milk is an important food for everyone. It contains two types of protein casein and whey protein; the chief carbohydrate present in milk is lactose which is the disaccharide and also trace amount of glucose galactose and other Sugars are also present; vitamins like vitamin – A,B2,B12,B3,D and minerals like chlorides, phosphates, citrates, sulphates, bicarbonates of Sodium, Potassium ,calcium and magnesium are also present in milk.
• Milk contributes to the nutritive value of the diet and adds the taste, flavour to the product.
• Milk has various health benefits. Milk helps to support bone health, heart health, improves the immune system and brain health , strengthens muscle etc.
3) Jaggery powder
• It produced from sap of sugar cane. It is used in cooking instead of white sugar.
• It composed of carbohydrate , vit- B1 & B3 , iron, selenium, zinc, potassium, sodium, calcium.
• There are many benefits of jaggery powder. It helps to boost immune system, improves the digestive system, purifies blood, prevents from anaemia, improves the metabolism, treats cold and cough.
4) Cashew nuts
• It contains healthy fats like PUFA ( Poly unsaturated Fatty acids) & MUFA( Mono Unsaturated Fatty acids); vitamins such as vitamin C, vitamin B1, B2, B3, B6, Vitamin E and Vitamin K ; it also contains minerals such as magnesium, zinc, copper, phosphorus, calcium, and potassium.
• It helps to reduce LDL ( Bad cholesterol) because of having Healthy Fats; enhances the HDL Level ( Good cholesterol) in blood
• It also helps to keep the immune system healthy, decrease the risk of anaemia, strengthen immune system.
5) Almonds
• Almonds are rich in MUFA, Vitamin – E, Protein, Fiber, Magnesium, Copper, Calcium, Phosphorus .
• It lowers the bad cholesterol and increase the level of good cholesterol.
• It improves the bone health and gut health
• It is good for skin
• It protects heart health
• It promotes brain health also.
6) Raisins
Raisins are dried grapes actually.
• Raisins are rich source of fibre, iron, calcium, potassium
• It helps to keep the digestive system healthy, improves eye sight & bone strength, may cures acidity and bloating, prevents anaemia, improves heart health.
7) Green Cardamom
• It contains vitamins like riboflavin, niacin, vitamin-C ; Minerals such as iron, manganese, calcium, potassium, and magnesium, Dietary fibres, Antioxidants .
• It helps to improve oral and digestive health, treats anorexia ( increase the rate of appetite), prevents cancer, may treat cough and cold.
8) Deshi Ghee
• Ghee is rich in important nutrients like vitamin A, omega-3 fatty acids, and conjugated linoleic acid.
• It may also help reduce gut inflammation and support heart health.
9) Dates
• It Acts as a natural sweetner & energy booster
• It Aids Healthy Bowel Movements,Improves Brain Functionality.Prevents Microbial Infections,Prevents constipation,Promotes Bone Health,Improves digestion,Helps to regulate healthy cholesterol ,Cures anaemia and helps to boost haemoglobin level, Prevents inflammation.
NUTRITIONAL VALUE OF THE DISH
• CARBOHYDRATE :- 61.65gm
• PROTEIN :- 42.925 gm
• FAT :- 19.175 gm
• ENERGY :- 476.05 kcal
• CALCIUM :- 340.35 mg
• IRON :- 2.932 mg
POINT TO BE NOTED
- AVOID ADDING WHITE SUGAR
- IN CASE OF LACTOSE INTOLERANCE
INSTEAD OF USING COW MILK, USE LACTOSE FREE MILK / ALMOND- MILK / SOY MILK.
REFERENCES :
1)https://www.betterbutter.in/blog/benefits-of-suji-for-growing-children-and-a-few-recipes/
2)https://www.healthline.com/nutrition/semolina#safety
3) https://m.timesofindia.com/life-style/food-news/6-incredible-benefits-of-drinking-cows-milk/amp_articleshow/70139351.cms
4) https://healthybuddha.in/blog/magazine-blog/health-benefits-jaggery-powder
5) https://www.lybrate.com/topic/benefits-of-cashews-and-its-side-effects
6) https://simplylifetips.com/health-benefits-of-almonds/
7) https://www.healthifyme.com/blog/raisins/
8) https://www.stylecraze.com/articles/health-benefits-of-cardamom/
ARTICLE BY
ARPITA PATRA
M.SC. (FOOD & NUTRITION)
STUDENT OF NUTRI WORLD
