Nutritional Facts of Jowar Palak Appe, Calories in Jowar Palak Appe

by Tarla Dalal
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How many calories does one Jowar Palak Appe have?

One Jowar Palak Appe  (approx 20 grams) gives 24 calories. Out of which carbohydrates comprise 15.6 calories, proteins account for 2.4 calories and remaining calories come from fat which is 5.4 calories. One Jowar Palak Appe provides about 1.2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

24 calories for 1 appe of Jowar Palak Appe, Cholesterol 0 mg, Carbohydrates 3.9g, Protein 0.6g, Fat 0.6g.

24 calories for 1 appe of Jowar Palak Appe, Cholesterol 0 mg, Carbohydrates 3.9g, Protein 0.6g, Fat 0.6g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Jowar Palak Appe

See jowar palak appe recipe | instant jowar appe | healthy palak appe |

jowar palak appe is a healthy South Indian snack. Learn to make instant jowar appe. 

Irresistibly tempting, the Jowar Palak Appe is a real treat to the palate, while also being a nourishing snack for your body. 

Rich in iron , fibre and other nutrients, jowar palak appe is quite easy to make and super tasty with the spiky flavour of ginger and green chillies. 

instant jowar appe doesn't require any soaking, grinding or fermentation. You'll also like the fact that this appe requires very little oil to cook. 

Instead of spinach, you can add other veggies too. Plus, the batter can also be used to make yummy dosas. Serve instant jowar appe hot and fresh with chutney.

Suggested Serving Size is 4 to 5 instant jowar appes.

Is Jowar Palak Appe healthy ?

Yes, good for all.

What's good ?

1. Jowar Flour : Jowar flour is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe  for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). See 17 benefits of jowar and why you should have it.

2. Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Can diabetics, heart patients and over weight individuals have Jowar Palak Appe?

Yes, this recipe is good for diabetics, heart and weight loss.  Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe  for those who want to live and eat healthy.

Healthy Oils recommended to use in Indian

The healthiest oil you can make a pick at is the olive oil which is loaded with MUFA. But its usage is restricted to salads, stir-fries, sabzis which can be cooked only on medium heat. For salads only use extra virgin olive oil. Avocado oil can be used in cooking, but it’s expensive. So what you can turn to for cooking is Coconut oil which is easily available in India.

Can healthy individuals have Jowar Palak Appe?

Yes. Spinach is good for the heartdiabetics and eyes.

Serve it with a healthy sambar recipe or coconut chutney. Read which idlis and dosas are healthy?

coconut chutney recipe | thangai chutney | coconut chutney 6 varieties | coconut chutney for idli, dosa, uttapa | nariyal chutney

coconut chutney recipe | thangai chutney | coconut chutney 6 varieties | coconut chutney for idli, dosa, uttapa | nariyal chutney

OR

 

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Green Chutney, How To Make Green Chutney Recipe

Green Chutney, How To Make Green Chutney Recipe

Jowar Palak Appe are rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

Serving size is taken as 4 appes to derive health analysis.

  1. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 12% of RDA. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 
  2. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia)12% of RDA.
  3. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat )8% of RDA.
  4. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til )8% of RDA.
  5. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage)8% of RDA.

 

Value per appe% Daily Values
Energy24 cal1%
Protein0.6 g1%
Carbohydrates3.9 g1%
Fiber0.6 g2%
Fat0.6 g1%
Cholesterol0 mg0%
VITAMINS
Vitamin A142.5 mcg3%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C0.7 mg2%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)4 mcg2%
MINERALS
Calcium3.7 mg1%
Iron0.3 mg1%
Magnesium10.6 mg3%
Phosphorus12.2 mg2%
Sodium1.8 mg0%
Potassium11.9 mg0%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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