See Baked Palak Jowar Murukku recipe. The sight of delicious murukkus displayed in glass jars in every other teashop lets you know that you have arrived in Tamil Nadu! Murrukku is a crunchy jar snack with timeless appeal in South India, especially Tamil Nadu. Not only is it a part and parcel of all celebrations, it is also regularly stocked in most households and roadside eateries, to enjoy with steaming hot cups of filter coffee or ginger tea. Although the murukku is traditionally made with rice flour, we have made a more nutritious version using a dough of jowar flour and spinach. Not only that, we have baked it instead of deep-frying, making it healthier and suitable for people with diet restrictions too.

The Baked Palak Jowar Murukku is easy to make, super tasty and very appealing visually too, with its pleasant greenish colour dotted with cumin seeds. You can unleash your creativity and try making this murukku with different seasonings of your choice. Roasted sesame seeds and ajwain are seasonings worth trying. Cool completely, store in an airtight jar and enjoy as and when you feel like! Tie some salt in a small piece of cloth and place it in the jar to extend the shelf life of the murukku and retain its crispness for longer. Enjoy how to make Baked Palak Jowar Murukku recipe with detailed step by step photos.

Is Baked Palak Jowar Murukku healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Jowar Flour : Jowar is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe  for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). See 17 benefits of jowar and why you should have it.

2. Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

3. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

What's the problem?

1. Butter : Butter contains 80% fats and it comprises of many types of fatty acids. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles. Due to this anti-inflammatory effect, it is said to have a positive effect in treating Irritable Bowel Syndrome (IBS). Recent research shows that small amounts of butter has positive effects on heart health. So diabetics too can have small quantity of butter and balance it with other types of fats they consume. A tbsp. of butter fulfils 8% of your days requirement of vitamin A. This Vitamin A is a powerful antioxidant which is essential for glowing skin health and immune function. We suggest you read about butter the super food. 

Can diabetics, heart patients and over weight individuals have Baked palak jowar murukku  ?

Yes, this recipe is good for diabetics, heart and weight loss. Jowar a good safe food for diabetics but to be had in restricted quantity and safe  for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Spinach is good for the heart, diabetics and eyes. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles.

What we love is that the chakli is not deep fried and no plain flour used. Even better is that healthy butter is used.

Can healthy individuals have Baked palak jowar murukku ?

Yes.   

How to burn 111 calories that come from Baked Palak Jowar Murukku? 

Walking (6 kmph) = 33 mins

Running (11 kmph) = 11 mins

Cycling (30 kmph) = 15 mins       

Swimming (2 kmph) = 19 mins

Note: These values are approximate and calorie burning differs in each individual.