Eat wholewheat chapathi and bread with a variety of vegetables to fuel your body with the energy required for a workout.
Eating this broken wheat rawa upma about 3 hours before you workout gives you an energetic start to the day.
Wheat rawa upma
Wheat rawa 1 cup
Onion 1 Medium
Carrot,chopped finely 2 tblsp
Frozen peas 4 tblsp
Tomato(optional) 1 tblsp chopped
capsicum(optional) 1 tblsp chopped
Green chilli 3-4 nos
Coriander leaves 1 tblsp
Curry leaves A sprig
Water 2 &1/2 to 3 cups
Salt As needed
Oil to roast rawa
Oil 3 tsp
Mustard 1 tsp
Urad dal 3/4 tsp
Channa dal 3/4 tsp
Fry the rava in medium flame for 2 minutes with a tsp of oil.
Heat the kadai/pan with oil and temper with mustard,urad dal,channa dal.
Add the curry leaves,followed by slit green chillies and chopped onion and fry till onion just turns transparent.
Add the veggies and fry for two minutes in medium low falme.
Add water (I add 3 cups of water for 1 cup of wheat rava in stove top method). Bring to boil.
After it boils nicely,add the wheat rawa little by little in a sprinkled way. Stir well.
Add salt(I add 1 and 1/8 tsp,adjust according to ur taste) and let it boil in high flame until the water content reduces and the mixture turns like porridge consistency.
Now simmer the flame to low and cook covered for 6-8 minutes or till all the water disappears and you get a soft upma.