Upma is a traditional Indian breakfast dish. I wanted to give it my own spin and add a healthy flair by adding flax powder and millets. Millets are a great gluten free grain, very high in fiber, great for diabetics with the GI being low, packed with phytonutrients and antioxidants. Flax seeds/powder are packed with fiber, omega 3s, Lignans and work great for diabetics as well. These are simple swaps in recipes that can give any dish a healthy twist. Play around with your spices and fresh herbs to enhance the flavor of your recipes.


100g semolina

100g millet (porso or foxtail)

50g flax

2 cups of vegetables, chopped (your choice)

1 onion, chopped

1 tomato, chopped

1/4 tsp mustard seed

1/4 tsp cumin

1 small ginger, chopped

1-2 green chilies

5 curry leaves

1 dried red chili

2 tbsp oil

Cilantro and lemon juice for garnish


  1. Add oil to a large pan and add mustard, cumin, red chili, onions, ginger and curry leaves. Stir well.
  2. Add all vegetables to the pan and salt. Let this cook on medium heat.
  3. While that is cooking, dry roast your semolina and millet and gradually add this to the water stirring constantly so it does not lump. I add my flax powder at this time
  4. Cook for 5-10 minutes on low heat
  5. Serve
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