If you’re looking for a simple and tasty way to improve your gut health and support your overall wellness goals, look no further than Jau ki Raabdi, a traditional North Indian recipe that’s rich in probiotics, vitamin B12, calcium, quality protein, and extra fiber. By drinking this healthy and nutritious beverage once a week, you can give your gut the probiotics it needs to thrive, while also getting important vitamins and minerals that can support healthy weight loss and overall well-being. So why not try this delicious and easy-to-make recipe for yourself and see how it can benefit your health and wellness journey?
Ingredients
| Barley flour/ Jau ka atta | 2 tbsp. |
| Besan/ Channa dal flour | 2 tbsp. |
| Chaas | 1/2 glass |
Directions
- Transfer barley flour and chana flour into a medium size bowl. (You can use a clay pot if you have one).
- Gradually add Chaas and mix them well with a hand churner. (You can use a whisk or spoon too).
- Make sure there are no lumps in the mixture.
- Leave it for an hour or two.
- In a pan, add two cups of water.
- Place the pan on heat.
- Once the water starts to boil, add the mixture.
- Stir well to avoid any lump formation.
- Reduce heat to lowest and let it cook.
- Cook for 8-12 minutes (which may vary on stove heat).
- Stir in between, or else the flour will start to stick at the bottom.
- Once done, let it cool nicely.
- Transfer in a clay pot, ceramic, or glass bowl.
- Let it rest for 6 hours or overnight.
Nutritional Benefits of BARLEY (JAU).
- Barley contains many essential Vitamins and minerals like selenium, phosphorus, magnesium, manganese, copper, zinc, iron, Thiamine vitamin B6, and folate.
- It’s Rich in Fibre The main type of fiber in barley is beta-glucan, a soluble fiber that forms a gel when combined with fluid.
- Beta-glucan, which is also found in oats, helps in weight loss, improving digestion, lower cholesterol, and improving blood sugar control
- Additionally, barley contains antioxidants such as vitamin E, beta-carotene, lutein, and zeaxanthin, which help protect against and repair cell damage caused by oxidative stress.
- It’s cool in nature. Hence It helps reduce body heat during summer.
How to Consume RABDI?
There could be many possible ways of consuming the barley malt we prepared, but here is my favorite one.
Ingredients
| Fermented Mixture | |
| Rock salt | To taste. |
| Cumin powder | 1/2 tsp. |
| Mixed dried herbs | 1/4 tsp. |
| Freshly set curd | 3-4 tbsp. |
| Cold water | As required. |
Directions
- Transfer hand churn curd into a bowl.
- Add the salt and herbs. (you can use fresh coriander, and black pepper powder too)
- Add the fermented mixture to the bowl.
- Churn well to avoid lumps (do not use a blender, prefer manual hand churning).
- Add slightly cold water as per desired consistency.
- Mix again and transfer into a bowl.
- You can add steamed veggies and have them in thick consistency in the bowl.
Benefits of Consuming Rabdi/ Raab
- Provides you with a wide variety of good bacteria to boost gut health: Jau ki Raabdi is made with fermented grains, which means it’s full of beneficial probiotics. These probiotics can help to promote the growth of good bacteria in your gut, which is essential for maintaining optimal gut health.
- Loaded with multiple nutrients: Jau ki Raabdi is a highly nutritious drink that’s packed with a wide range of vitamins and minerals, including calcium, iron, phosphorus, and magnesium. These nutrients are essential for maintaining strong bones and teeth, supporting healthy blood circulation, and promoting overall well-being.
- Keep you cool in summers: This drink is typically served cold and can help to cool you down during hot summer months.
- Rich in fiber hence boost digestion and prevent constipation: Jau ki Raabdi is high in fiber, which can help to support healthy digestion and prevent constipation.
- Rich in Vitamin B12 and boost its absorption in the gut: Jau ki Raabdi is also rich in vitamin B12, which is essential for maintaining healthy nerve cells and red blood cells. Additionally, the probiotics in this drink can help to boost the absorption of vitamin B12 in your gut.
- Help manage blood sugar levels: The fiber and protein in Jau ki Raabdi can help to slow down the absorption of sugar in your bloodstream, which can help to regulate blood sugar levels and prevent spikes and crashes.
- Great for hormonal balance in women: Jau ki Raabdi contains phytoestrogens, which are plant compounds that can help to support healthy hormonal balance in women.
- Help boost brain health: The probiotics in Jau ki Raabdi have been linked to improvements in cognitive function and mood, making this drink a great choice for anyone looking to boost their brain health.
- Can be given to kids: Jau ki Raabdi is a healthy and nutritious drink that’s safe for kids to consume, making it a great option for parents looking for healthy beverage alternatives.
- Rich in good quality complete Protein: Jau ki Raabdi is also rich in high-quality protein, which is essential for building and repairing muscle tissue, supporting healthy immune function, and promoting overall wellness.