Nutritional Facts of Palak Til Jowar Nimki, Non Fried Bengali Nimki, Calories in Palak Til Jowar Nimki, Non Fried Bengali Nimki

by Tarla Dalal
This calorie page has been viewed 1822 times

How many calories does one serving of  Palak Til Jowar Nimki have?

One serving Palak Til Jowar Nimki (5 grams,  7 nimkis per serving) gives 102 calories. Out of which carbohydrates comprise 69 calories, proteins account for 12 calories and remaining calories come from fat which is 22 calories.  One serving Palak Til Jowar Nimkiprovides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

102 calories for 1 serving of Palak Til Jowar Nimki, Non Fried Bengali Nimki, Cholesterol 0 mg, Carbohydrates 17.2g, Protein 3.1g, Fat 2.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Palak Til Jowar Nimki, Non Fried Bengali Nimki.

See palak til jowar nimki recipe | Indian non fried nimki | healthy Bengali nimki | healthy snack for weight loss | with 27 amazing images.

palak til jowar nimki recipe | Indian non fried nimki | healthy Bengali nimki | healthy snack for weight loss is a crunchy and healthy snack to satisfy your hunger pangs in between meals. Learn how to make Indian non fried nimki.

To make palak til jowar nimki, combine all the ingredients in a deep bowl and knead into a semi-stiff dough using enough water. Divide the dough into 5 equal portions. Roll out a portion of the dough into a 140 mm. (5. 5”) diameter thin circle using a little whole wheat flour for rolling. Cut it into 7 equal sized strips and keep aside. Repeat step 3 to make 28 more strips with the remaining 4 dough portions. Place half the strips on a greased baking tray and bake in a pre-heated oven at 180ºc (360ºf) for 18 minutes, turning the strips at 9 minutes. Bake till the bread sticks are crisp and golden brown in colour from both the sides. Cool completely and serve or store in an air-tight container.

Small though it is, sesame is a treasure trove of iron, resplendent with a rich aroma too. Here, we have combined til and palak with a dough of jowar and whole wheat flour, to make a modified version of the traditional Bengali nimki - Indian non fried nimki.

It is also interesting to note that we have baked the healthy Bengali nimki instead of deep-frying in oil, making this scrumptious snack even healthier. Nimki is authentically rolled and shaped into a triangle, but here we have made long strips. If you wish you can shape into triangle.

This healthy snack for weight loss is a nourishing pick for diabetics and heart at 102 calories per serving. You can also gather some vitamin A, magnesium and phosphorus.

Is Palak Til Jowar Nimki  healthy?

Yes, this recipe is good for diabetics, heart and weight loss.

Let's understand the ingredients of Palak Til Jowar Nimki  .

What's good in Palak Til Jowar Nimki  .

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. Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bonesVitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

3. Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

4. 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 Palak Til Jowar Nimki  ?

Yes, this recipe is good for diabetes, heart and weight loss. 

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.

NOTE. Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  

Can healthy individuals have Palak Til Jowar Nimki  ?

Yes, this is good and healthy.

Palak Til Jowar Nimki  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Phosphorus Phosphorus works closely with calcium to build bones. 13% of RDA.
  2. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 13% of RDA.
  3. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 12% of RDA.
  4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% of RDA.
  5. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 9% of RDA.

 

Value per serving% Daily Values
Energy102 cal5%
Protein3.1 g6%
Carbohydrates17.2 g6%
Fiber3 g12%
Fat2.5 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A396.4 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1 mg8%
Vitamin C1.9 mg5%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)17.7 mcg9%
MINERALS
Calcium34.9 mg6%
Iron1.4 mg7%
Magnesium45.3 mg13%
Phosphorus80.7 mg13%
Sodium7.5 mg0%
Potassium77.2 mg2%
Zinc0.7 mg7%
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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