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Healthy Benefits of Poha or Rice Flakes

Healthy Benefits of Poha or Rice Flakes

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Quick Tips

  • Rice Flakes/Poha Nutrition Benefits
  • Health Benefits of Poha/Rice Flakes
  • Poha/Rice Flakes Uses
  • Aval Nanachathu(Sweet Poha) Receipe
  • Diet Poha Receipe for Weight Loss
  • Snack Poha Receipe

Rice flakes, a paddy product is also popularly known as Poha. Rice flakes, Poha rice or Flattened Rice are known by other names also like pressed rice, flattened rice or flaked rice. Poha may be precisely described as one of world's first ever "fast foods". The highest quality of pohaI(rice flakes) is one that is paper thin and translucent and is also a bit more expensive. Healthy Poha dish for enjoyment and energy.

Normally eaten as a breakfast item, Poha(rice flakes) can be fried with chilly and spices to make a tasty dish or can be eaten with curd or made into a sweet dessert also (healthy breakfast ideas). Also used to make a farsan product called Chevda, Poha or rice flakes are used to thicken gravy. An easily digestible product, the Rice flakes preparations can be cooked even at short notice and this product is an available easily item.

Poha or Rice flakes can be stored for a long time like two to three months under proper storage conditions. Rice flakes are available in most Asian markets and come in many thicknesses. Rice flakes are essentially the parboiled rice made flat and thin and flat by applying pressure to partially cooked rice. With uneven edges, the extremely light flakes have a rough texture. Having a bland taste and no particular aroma, rice flakes can be cooked as a soft preparation or crunchy.

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1.Health Benefits of Poha or Rice Flakes

Healthy Benefits of Poha or Rice Flakes

Poha benefits or Rice flakes benefits are lactose free, heart healthy and fat free. They are a good source of eleven vital minerals and vitamins including iron.

  • Since Poha/Rice Flakes are gluten free, it can be consumed by those allergic to wheat products.
  • You get iron, vitamin B, carbohydrates and proteins from this mix.
  • You get carbs from poha and vegetables, a little bit of protein from peas and plenty of minerals and vitamins.
  • This can be a meal in itself.
  • Poha will keep you supplied with energy and it will stave off hunger cravings.
  • For additional benefits you can eat it with a cup of curds and you will get more calcium and proteins to keep you fully fortified with this tasty snack you can whip up in a jiffy.
  • Poha is tasty and easy to digest, making it a perfect “meal” for those whose digestion is slightly impaired.
  • Poha can be used as brunch or a late afternoon snack.
  • Ayurveda advocates a light bed time meal and this snack is perfect—wholesome, nutritious and delicious. 

Poha for Upset Tummy

A remarkable home remedy option when a person is down with an upset tummy or fever is to immerse some rice flakes in a bowl containing cold water, then is flavored with salt, sugar, lime juice and a pinch of black pepper.

Nutritional Benefits of Poha for Health

  • Poha rice is light and easy to digest.
  • It is a good source of instant energy as it is rice based.
  • Rice which is used for poha manufacture also provides the vitamin B1 and hence aids in stabilizing blood sugar.
  • Peanuts are usually added to poha preparation and peanuts are good source of antioxidants and protein, making poha heart healthy.
  • Break-fast is the right time to consume poha rice since it has about 76.9% of carbohydrates and 23.1% of fats and 0% of protein.
  • Carbohydrates for breakfast will be a good way to accumulate long lasting energy for the rest of the day.

2.Culinary Uses of Poha or Rice Flakes

Healthy Benefits of Poha or Rice Flakes
  • Flattened rice are used to cook Poha which is an easy-to-cook, wholesome snack. Served either in breakfast or brunch, Poha can be eaten with coriander chutney to add some zing to the dish! Poha benefits, an excellent energy weaning food, many folks eat it even for supper or prepare it as a Potluck dish.
  • The Poha preparation is very eye catching and never fails to water the taste buds of an onlooker. This is so as Poha (Rice flakes) is usually garnished with fresh tomatoes, coconut, and cilantro, and the combination of various colors like the vibrant red of tomatoes, white from coconut and green cilantro against the brilliant yellow background of the turmeric infused poha (Rice flakes) all make a pretty picture.
  • The rice flakes are easy to cook and can be made into a meal in minutes. In order to make a snack using the beaten rice, first wash the flattened rice in water and then soak it for 10 minutes. Strain by using a strainer and use the residual poha as required. Poha or rice flakes can be used in either sweet or savory snacks, puddings and in baking. 
  • Poha(Rice flakes) can be eaten either cold or mixed with yoghurt or hot milk and fruit, or simply boiled like the oatmeal. Poha (Rice flakes) patties are another tasty treat and can be made by soaking poha and then binding it with chilies, potatoes, and coriander. Roast the patties or simply fry them. You are sure to enjoy them with the mint chutney or ketchup dips.
  • Another exquisite snack prepared from poha is to immerse the rice flakes in cold water, then dry them, and later prepare a pilaf-style snack with raisins, nuts, black pepper, salt, green chillies, and sugar to taste. This is very popular evening snack dish among families, and is usually not available at any store or restaurants.
  • Another tempting concoction made from beaten rice is to soak it in water and then sieve it. Add curd and a pinch of table salt, and eat it with mango or lime pickle. You may even eat rice flakes mixed with grated coconut and jaggery to simply enjoy a sweet preparation made in a jiffy with poha benefits.

3.Aval Nanachathu (Sweet Poha/Rice Flakes) Receipe

If you go to Rajasthan and you can get poha from any street vendor. Go down south and you can get snack on Aval Nanachathu, a sweet form of poha that is quick and easy to make. If you have hungry kids at home, this is a yummy dish they will gobble up. Aval is flattened rice known as poha in the North. Nanachathu in Malayalam means moist.

Aval Nanachathu/poha is nutritious since jaggery in it gives you iron and a few vitamins. Flattened rice is free of gluten and it is easy to digest. Dessicated coconut contains protein and minerals. In all, it is a wholesome snack you can whip up in 5 minutes or less. Here is how


  • 2 cups rice flakes (aval)
  • 1 cup dessicated grated coconut
  • ½ cup jaggery, finely grated
  • 2 cardamom pods crushed to powder
  • 2-4 spoons of milk.


  • In a large bowl put the rice flakes, jaggery, cardamom seed powder and milk and stir thoroughly to moisten the flakes.
  • The flakes should be just moist, not soggy wet.
  • So add milk little by little and cover for five minutes until it feels just right.
  • The jaggery will also moisten, release some moisture of its own and wet the aval so keep this in mind. 
  • Now spoon into dishes, heap dessicated coconut and embellish with ripe banana slices.

Benefits of Aval Nanachathu/Rice Flakes/Poha

  • The mix of jaggery, rice and coconut is a perfect combination to give instant energy as well as sustained release of energy while fortifying you.
  • Even those suffering from minor ailments that preclude heavy to digest foods can get nutrition and energy from aval nanachathu.
  • Those on a diet can consume aval nanachatthu since it does not contain high calories nor is it extremely sweet. 

4.Diet Poha Recipe

Poha is light and easy to digest. Poha is also quick and easy to prepare a variety of nutritious healthy dishes. If you are on a diet and yet want a filling, nutritious diet that is low in calories, try this vegetable poha recipe.


  • 1 cup poha
  • A mix of diced, chopped carrots, green peas, capsicum, cabbage, green chillies, green beans, all of them lightly steamed before use.
  • 1 spoon jeera and rai, a pinch of hing, a pinch of turmeric and red chilly powder, curry leaves
  • 1 spoon lemon juice and coriander leaves
  • 1-2 teaspoons oil
  • Salt to taste


  • Lightly steam all chopped vegetables and put aside.
  • Put oil in a pan and heat.
  • dd jeera, mustard leaves, curry leaves and let splutter after which add spice powders followed by vegetable mix and sauté for a 2 minutes on high heat.
  • Add poha and stir thoroughly, cover and remove.
  • Open after two minutes, sprinkle salt, lemon juice and coriander leaves.

Benefits of Diet Poha

  • If you are on a diet, tasty food can be full of calories.
  • Diet poha is tasty and crunchy to eat but it is low on calories.
  • There is sufficient fiber in the vegetables to give you a feeling of fullness.

5.Snack Poha/Rice Flakes Recipe

Poha or flattened rice is full of carbohydrates and some vitamin B as well as a bit of iron. It lends itself admirably to the making of dry snacks like chevda or batata poha, the perennial favorite of Indian households. Try this embellished snack poha recipe that is also full of nutrition and elements that keep you feeling full for a longer time.


  • 1 cup or two cups poha
  • ½ cup steamed, sprouted moong
  • ½ cup paneer diced into small pieces
  • ¼ cup roasted and rough chopped peanuts
  • ½ spoon jeera, mustard seeds, curry leaves, a pinch of hing, ¼ spoon turmeric powder and chilli powder
  • 1 chopped green chilly
  • 1 spoon lemon juice, salt to taste
  • Oil
  • Pomegranate seeds, sev, green coriander leaves for garnish


  • Put oil in a pan and let it heat.
  • Add mustard, jeera, curry leaves, green chillies and hing.
  • Put in the moong, turmeric and chilly powder and stir fry.
  • Add diced paneer and stir fry.
  • Add chopped peanuts.
  • Put a a few spoons of water and salt and let cook for 2 minutes, stirring all the while.
  • Add poha while there is still small amount of water left and stir thoroughly, adding salt and lemon juice.
  • Cover and keep aside for 2 minutes to let poha soften a bit.
  • Serve, garnish with sev, coriander leaves and pomegranate seeds.

Benefits of Snack Poha/Rice Flakes Recipe

  • Plain poha will give you only carbohydrates.
  • Here you mix moong, paneer and paneer, rich sources of calcium, vitamins and proteins to make a delicious filling, morning snack to last you for a few hours.
  • If you have gluten intolerance, this is an ideal snack to keep you energized.

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Shailja, May 28, 2014

Poha is my alltime favourite, i ensure enough stock at home, so whenever i feel hungry its quick to make and health too

Arunima, Jun 08, 2014

One good thing about poha is that you can eat a lot of it without feeling too full or worrying about digestion. Poha is nothing but rice flakes (with the juice removed I suppose) and it has high amount of fiber. I think chewing poha in chevda also has a cleaning action on the teeth. Poha has plenty of iron and fiber and best of all, it is free of gluten, something to which I am quite allergic.

Barkha, Jul 20, 2014

If I am rushed for time, I reach for poha and soak them in milk; add sugar and some nuts and let stand for a few minutes. The mix is tasty and quite filling. It also gives me the daily dose of iron and fiber. It is a short cut to happiness.

Chetna, Dec 02, 2014

Here is a tasty poha dish, which is also full of nutrition. Put some oil in a pan and while it is heating, grate ginger, chopped curry leaves, green chillies, chopped peanuts and let fry for a minute or two. Then add chopped onions and other vegetables such as spring onions, carrots, peas, potatoes, cauliflower or cabbage and sautť for a couple of minutes. Add water and cook until al dente. In the meanwhile, soak two cups of poha, drain water and add to the pan. Stir. Season with coriander and lemon juice. Serve. It keeps you full and provides wholesome nutrition.

Dinesh, Jan 16, 2015

I remember the time I went to Kashmir and bought this delightful chevda mix. It has rice flakes lightly fried in ghee or oil and to this they add poppy seeds, walnuts, raisins, almonds and pistachio. This is heavy stuff. Eat a little and you will feel full of energy for a long time. Try making it at homeóit is expensive but it is a treat.

Lalima, Feb 05, 2015

Poha is wonderful light & healthy full of iron snack.. even on diet one can enjoy without any worry.

Yutika, Mar 11, 2015

I notice people are so easily misled by advertisements for quinoa, olive oil and oats ignoring our own poha that has been used since generations as a healthy, nutritious food source. Poha is rich in vitamins of the B group and fiber. If you have stomach upset, just eat poha. It is light and easy to digest. Better still, soak poha overnight and drink the water on empty stomach. Poha is filling and much better than refined flour foods such as bread and biscuits.

Maniratna, May 19, 2015

I have gluten allergy and find rice flakes a very good substitute for breakfast. They are so versatile. I can mix with milk and dry fruits for a healthy snack. I can prepare them with potatoes for a filling, yet light lunch, adding curds or green coriander sauce. There is no limit to variety. Rice flakes are high in fiber, iron and vitamin B1 and I would recommend them over breads and cakes.

Pooja, Jun 07, 2015

What I love about rice flakes is they are so easy to prepare in a variety of ways, delicious, filling and easy to digest.

Craigh Smith, Jul 22, 2015

When you will be very busy in your office or business then its a very good food because you can prepare it within few minutes and can make happy your tummy :)