Counting nutrients and recipes with millets by Nandita Iyer

I am amazed by the maddening diversity of food Karnataka has to offer. North Karnataka, Dakshina Karnataka, Kodagu, Mangaluru, Udupi, Saraswat and Navayath Muslim being some of the cuisines in the sate. I have tasted, cooked and delved into recipes from almost all these regions and there is probably just one dish that has eluded my love.

It is ragi mudde.

The 1^st time I had it, I almost choked. The mudde was probably too dense, or as newbie, I greedily took off too a large bite, or I didn’t soak it in enough curry to soften it. I still stay away from this very popular millet-based dish from Karnataka.

On the other hand, there are a couple of ragi dishes from Karnataka that I can’t have enough of- one being ragi ambali, which is a savoury beverage or porridge. The other is ragi roti. Unlike the thicker millet bhakris made in Maharashtra, these rotis from north Karnataka have aromatics like chilies, onion, coriander, dill leaves and other spices. These can also be made plain but as soft rotis that puff up on the tawa and remain soft for 1-2 days when kept wrapped in a muslin cloth.

The Dietary Guidelines for Indians by the ICMR along with the National Institute of Nutrition (NIN) released on 8^th May gives a strong nudge to include millets as a part of one’s daily diet.” My Plate for the Day” which was published in the guidelines is a visual guide to what a balanced diet looks like.

It recommends that half of the cereal component in a day should be from whole grains like millets because they provide vitamins, minerals, antioxidants, phytonutrients, fiber and bioactive compounds that improve gut health.

It also emphasies that all cereal or millet-based diets should be had with adequate pulses or beans for good quality protein and fiber.i’m glad they’ve clearly mentioned the addition of a protein source. A common myth circulated on social media is that millets are a great source of protein.

While they do have higher protein content than rice, as per the Indian Institute of Millets Research website, the protein in millets ranges from 7.5-13 gm per 100 gm of most raw or uncooked millets. One ears roughly 25-30 gm of raw millets per serving which becomes 75-90 gm of cooked millet ( most cereals triple in weight when cooked). It has around 2-3 gm of protein. Look at millets as a whole grain or complex carbohydrate and a source of dietary fiber and micronutrients, with some added protein and not as a protein source.

The Dietary Guidelines for Indians also advises eating a variety of millets as each has different nutrient profile. For e.g. among millets, ragi has the highest amount of calcium, pearl millet is rich in iron and brown top millet has the highest dietary fiber.

A practical tip is to buy 1-2 kinds of millet in a month in small quantities and use them by rotation along with rice or any other grains, as they tend to go rancid quickly. Soak before cooking for at least an hour for varieties like kodo and foxtail and do an overnight soak for pearl millet. Grinding soaked millets along with pulses and fermenting them to make idlis and dosas is a a good idea. Use the ratio of 1:2 with water for fluffy millets that go into salads and upma ) foxtail, little and kodo millet work well for both) and 1:3 for a mashed soft consistency.

There’s a barely a dish I’ve not use millets in- salads made using a combination of millet (usually foxtail), beans, veggies and greens along with a flavourful citrus dressing being my favorite. It speaks of the versatility of this grain and how it can be used in both traditional and modern dishes. Check out the beautifully produced Millets Recipe Book by United Nation’s Food and Agriculture Organisation on their website, which has a bunch of recipes from chefs around the world.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

 

Replace your sugary breakfast cereals with these 8 delicious Indian dishes

cereals

Dosa

Dosa, the scrumptious South-Indian delicacy, is filling and easy to digest. You can easily have it in the morning without worrying about your digestive health. Dosa is a great source of protein, low in fat and good for gut health. If you want to make traditional dosa more healthy, replace rice with oats or ragi. Add some sauteed vegetables or cottage cheese to it and pair it with coconut or tomato chutney.

1 dosa= 132 calories

Rava Upma

Upma is another great South-Indian dish that can be quickly put up in the morning to get a great dose of the nutrients. Make traditional upma with rava or semolina and add some seasonal veggies like capsicum, carrot, onion to make it tastier. This dish is low in fat, low in calories and high in fiber content. It is easy to digest and prevents constipation.

1 serving= 192 calories

Rice Idli

Not a fan of cooking? Make idlis. This fermented dish is easier to prepare as compared to other South-Indian dishes. But it is equally healthy and nutritious. You can make it healthier by replacing rice with ragi, oats or rava. 2 idlis with a bowl of vegetable sambar will keep you full till your next meal and will also provide you sufficient amount of nutrients.

2 idis= 60 calories

​Poha

Poha is a popular North-Indian breakfast that just takes 15 minutes to prepare. Made with flattened rice, veggies and peanuts, this dish is a great source of protein. It also contains other nutrients like iron, magnesium and other nutrients. You can also try bread poha or sprouts poha. 

I prefer to make with thick variety of flattened rice, if possible red variety as it has more iron than the white one. Just wash well flattened rice 2-3 times, just add enough water to lightly cover it, so that it absorbs water and becomes soft but not mushy, that is the reason I prefer thick variety. If by chance you get thin variety, wash well in a strainer and keep it aside till veges are cooked, no need of putting more water, as by washing itself it becomes soft.

As poha is rich in iron, kindly make it a point to make it with lots of veges, peanuts, coriander leaves. Always squeeze a lime after you take it off gas, as it not only enhances taste, but also helps to absorb iron from flattened rice.

For sweet flattened rice, wash well, in a pan, add a tbsp of ghee, add some nuts and raisins, once raisins turn golden, you can take out some to garnish, add little water and add jaggery according to the quantity of flattened rice used, roughly 3/4 of that, let it melt and boil till a little thick, add some grated coconut, add the softened flattened rice, mix well, serve garnished with reserved nuts.

1 serving= 179 calories

​Moong Dal chilla

Made with green gram, chilla is another excellent breakfast option for those looking to have something healthy in the morning. Just use a teaspoon of ghee to prepare this Indian dish and you do not need to worry about the calorie count. It is filling, high in protein, magnesium, iron and at the same time extremely delicious.

1 chilla= 128 calories

​Dhokla

Dhokla is a perfect Gujarati dish for breakfast or mid-afternoon snacks. Made with gram flour, dhokla is rich in calcium, iron, potassium and vitamins. It can keep you full for a longer time and also promote good gut bacteria. Just be careful about the quantity of sugar you use in it.

1 dhokla= 60 calories

Paratha

Gobhi, aalo, onion or paneer, are some options to make stuffed parathas. If you do not have time to make stuffed parathas, just have a plain paratha with a bowl of curd or chutney. Parthas are rich in fiber and easy to digest. Just remember to use ghee instead of oil and butter on your parathas.

1 aaloo parathan= 180 calories

​Masala omelette

If you love eggs and want some extra dose of protein in the morning, masala omelette can be a great option. Just whisk 2-3 eggs and add some veggies and spices to it and your hearty and delicious breakfast is ready. You can also make scrambled eggs and have them with your parathas.

1 omelette= 150 calories

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement