6 Healthy Ways to Enjoy Eating Lauki Every Day

Lauki, also known as Bottle Gord, caused, doshi or opo squash, is one of the lowest vegetables in the kitchen. While some avoid this because of its mild taste, nutritionists and health experts have long admired its incredible health benefits. Lauki, with a lot of water content and rich in essential nutrients, is a super food that supports digestion, hydration, weight management, heart health, and even shiny skin.

In this guide, we will discover six healthy methods to enjoy eating Luki, with nutritional benefits, methods, and tips to make this humble vegetable exciting and delicious.

Lauki’s nutrition profile

Before we dive into dishes, let’s understand why Luki is worthy somewhere in your daily diet.

• Calorie (100 grams): ~ 15-20 kcal
• Water content: ~ 92%
• Rich: vitamin C, vitamin B, potassium, magnesium, dietary fiber
• Less: Fat and cholesterol
• Main benefits: Hydration, digestion, weight loss support, better metabolism, and cooling effects on the body

That makes Louki an ideal summer vegetable, but also a healthy alternative in one year.

1. Lauki soup – light, nutritious, and comforting

One of the simplest ways to consume Luki is in the form of hot soup. It is easy, comfortable, and easy to digest.

How to prepare you:

• Cut the peel and Luki into small cubes.
• Boil with water, garlic, ginger, and a pinch of salt.
• Mix in a smooth puree.
• Add a hug with black pepper, coriander, and lemon.

Health benefits:

• Supports digestion and relieves inflammation.
• The lower-calorie dinner for weight management serves as an alternative.
• Keeps your body hydrated when giving essential minerals.
• Pro tips: Put a small portion of the lenses in a protein-rich lockout soup.

2. Lauki Raita- The Cooling Yogurt Delight

Raita is one of the best summer’s complements, the fresh quality of yogurt and very light lauki taste provide instant appeal.

Preparation:

• Soak the grated lauki until cooked soft.
• Cool it and mix with fresh curds.
• Add roasted cumin powder, black salt, and mint leaves.

Health Benefits:

• Heats the system during hot conditions.
• Yogurt is full of probiotics useful for a healthy gut.
• Keeps you satisfied and prevents overeating.
• This lauki recipe is good as a side dish with roti, paratha, or rice.

3. Lauki Curry(Sabzi)- The Every-Day Comfort Dish

Lauki is most probably prepared as an everyday curry in every Indian household. One just has to whip it up quickly and serve it with a side of roti or rice.

Preparation:

• Heat the onion, garlic, and tomato in a pan.
• Add chopped lauki cubes.
• Garnish with coriander leaves.

Health Benefits:

• Billions of empty calories keep filling up.
• High fiber content helps with easy digestion.
• So easy to whip up for everyday healthy eating.
• Just adding some chana or moong dal into the lauki curry makes it protein-rich.

4. Lauki Juice – Early Morning Detox Drink

For detoxification in the morning, Lauki juice is recommended as the best drink by the Ayurvedic practitioners and nutritionists. It is alkaline, refreshing, and good for gut health.

Preparation:

• Peel lauki, cut it into pieces.
• Add water to it and blend.
• Strain and add black salt, mint, or lemon juice.

Health Benefits:

• Helping weight reduction by revving the metabolism.
• Controlling high blood pressure and cholesterol.
• Detoxifying the body and the enzyme functions in the liver.
• Important: Before making juices out of lauki, taste it! If it is bitter, then don’t consume it as it might be toxic.

5. Lauki with Dal- The Protein-Packed Combination

The combination of lauki with lentils forms a complete and wholesome meal. Lauki chana dal and lauki moong dal are typical examples of such famous traditional recipes from all over India.

How to Prepare:

• Pressure cook lauki with either chana dal or moong dal.
• Include spices-onion, garlic, tomatoes, and others.
• Finish with a tempering of cumin seeds and ghee.

Health Benefits:

• Balanced meal with protein and fiber.
• It kept you fuller in that sense, which helps prevent unhealthy snacking.
• Helps repair and recover muscles.
• Easy to pick a lunch or dinner meal for health-conscious people.

6. Lauki Paratha – A Nutritious Breakfast

Lauki paratha is the choice if you want to have lauki in a delicious and filling way. Hearty, flavorful, and energizing, indeed!

How to Prepare:

• Grate lauki and squeeze out excessive water.
• Mix it with whole wheat flour, spices, and herbs.
• Roll out into parathas and place on a hot tawa with oil.

Health Benefits:

• Rich in fiber-breakfast that aids digestion.
• Keeps steadied energy levels the whole day through.
• Whole wheat and lauki together offer essential nutrients.
• Best served with raitas or pickles to make a complete meal.

More Creative Ways of Eating Lauki

• Lauki Kofta Curry – Fried or baked lauki balls submerged in tomato gravy.
• Lauki Thepla – A type of flatbread prepared in Gujarati style with lauki and spices.
• Lauki Smoothie – A mixture of lauki with fruits like apple or cucumber for a luscious smoothie.
• Stuffed Lauki – Hollowed and filled with spiced paneer or lentils.

Health Benefits of Eating Lauki Regularly

1. Weight Loss Friendly: Low-calorie content with high fiber content keeps you satisfied.
2. Hydration: Contains 92% water, keeping the body hydrated.
3. Improvement in the digestion process: Prevents acidity, constipation, and bloating.
4. Heart health-potassium helps to keep blood pressure in check.
5. Cooling-down effects reduce the heat in the body in summer.
6. Detoxification of the liver-Expels toxins out of the body.
7. Skin and Hair Health: Antioxidants and Vitamin C lead to skin glowing and hair being strong.
8. Friendly with Diabetes: Low glycemic index makes it safe for diabetics.
9. Immunity Booster: Loaded with vitamins and minerals.
10. Cholesterol Balancer: Decreases bad cholesterol naturally.

Practical Tips for Including Lauki in Your Diet

• Buy fresh, tender lauki (avoid hard-seeded ones).
• Store in a refrigerator to keep fresh.
• Combine lauki with protein-rich foods such as lentils, curds, or paneer.
• Do not consume a bitter-tasting lauki (discard straight away).
• Use your creativity, make it fun by mixing different flavors, spices, herbs, and lemon juice.

Conclusion:

Though lauki is loved by few, it can turn into something beautiful, versatile, and highly nutritious when cooked creatively. Juices and refreshing soups can be made from lauki, as well as hearty parathas or protein-filled dal recipes. With these multitudes of options, lauki can truly be enjoyed.

It is also believed to be beneficial to consumers in the long run for weight control, digestion, hydration, heart health, and overall well-being. So next time you come across one in the market, don’t ignore it. Embrace it!

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