Is Biryani healthy ? How to make This Royal Dish a Healthy Superfood 🍛✨

 

"Everyone loves biryani " but most one things it unhealthy, Is it !! 

Biryani is always considered as an unhealthy food ,but nutrition wise it's not a junk food ,it is and fully properly perposinate food. How?

It it a full meal containing, proper amount of carbohydrates(rice), enough protein  ( chicken /panner ) , fat ( ghee/oil ) ,spices ( turmeric, ginger , cloves ) act as and antioxidants.

Which make biryani a very healthy option for person who want a superfood in their diet , people who wanna gain weight , built muscle , or even we can switch some ingredients for people who love to eat biryani and still wanna loose weight .

 Biryani nutritional value .

. Calories ( 500 to 900 )

. Carbohydrates ( 70 to 100 )g 

. Protein ( 25 to 30 ) g 

. Fats ( 20 to 30 )g

. Fibers ( 3 to 4 ) g 

These components make biryani a idea candidate to call it healthy and proper meal.

How we can make biryani more healthy and nutritious.

We can control the amount of carbohydrates by using less rice and adding more vegetables like carrot, beetroot, cumber , green bell pepper according to make it more healthy and nutritious and tasty also , using less oil will make it more idea for people who want to losse weight and still want to enjoy the flavours of royalty .

How biryani was traditionally invented for health benefits mainly for "MILATARY".

Historically biryani is considered a Persian cuisine, brought by mughals to india , the word Biryani originated from 'Beriyan/beriyan' means fry or roast chicken and add it to rice for carbohydrates and protein both with spices to add antioxidants to it and make it a perfect food for military .

During battles Mugal army  need a proper food with all type of nutrition so biryani was invented with rice and chicken combo with dum which is considered a one of the healthy was of cooking ,so they get slow energy with perpose nutrition during long campaign , long routes travel and healthy food which can easily be prepared in large amount.

Mainly , when bring biryani to India Indian kichen masted it with cooking concept of dun and add spices to it and vegetables so that it become a ultimate form of nutrition powerhouse with slowly providing energy for long hours for battles .

Superfood ingredients we add to make it  healthy .

These are the hero ingredients to unlock it ultimate form .

. Turmeric which add anti inflammatory properties.

. Spinach / kale which add iron and antioxidants properties 

. Mushroom which add vitamin D and protein 

. Cashew/ almonds which add healthy fats and crunch 

. Quinoa / Brown rice ading healthy fibers to biryani 

Things which has made this super meal a unhealthy junk food .

Biryani was a hero now, it has become villan of Indian food culture, due to many reasons like 

People are adding more fats and oils to it , butter in large quantities to make it palette friendly to people , it is already a calories dense meal adding more oil and butter with make, it a very good candidate of junk food which cause problems like obesity, heart health issues , lethargy etc .

Using low quality rice which calories dense and using unhealthy or cheap quality meat or chicken which is already many days old or kept in an unhygienic environment which allows microbes to grown in it , using unhealthy cooking practices rathan using traditional dum biryani or steam cooking using fried oil and fats to cook the meat or protein, not adding vegetable rather adding large amount of carbohydrates low quality butter or oil which is already used many times .

Prefer self cooked biryani is always a better choice .

Self cooked biryani is always a best alternative if you wanna enjoy maximum benefit of this royal meal .

You can customise accordingly to you goal, low calorie biryani for people who love biryani but on a diet of weight loss , protein desne biryani with less carbohydrates using brown rice as substitute ti add more fiber it it is a good choice for bodybuilder, adding vegetable to your preference for taste and nutritional value and most importantly you choose best quality of oil and fats with dum or steam method of cooking so you will be not in a zone of making it a unhealthy meal.

As old time says the food you cook by yourself is the best food any one can get .

Quick recipe for a "Healthy Biryani".

Focus on : 

. Less oil 

. High fiber 

. More protein 

. Green vegeis

Ingredients to use:

.Brown rice 

.Chicken breast / panner 

.Ginger ( antioxidant ) 

.Species :turmeric,black paper ,cloves ,mint leaves 

.Oil : ghee / olive oil 

.Method of cooking should be "Dum" / steam cooking which don't burn essential nutrients and it nutritional value .

Wrapping it up 

Biryani is not a unhealthy food rather it's a supper meal which can provide and cater ever goal where it weight gain ,muscle building , health eating , or even weight loss with proper adjustments, alteration how you adjust the ingredients, it a "superfood " master in india kitchen for a very long time, it's time to bring Biryani glory in a Healthy way .

Thanks for reading . Stay healthy stay inspired —ShivamSpeaks.

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