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.   

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Foods which provide maximum benefit when eaten empty stomach

Orange juices, croissants and breads might look very attractive in breakfast pictures, but are they actually healthy to be eaten as first things in the morning? Citrus fruits contain fruit acids and might cause heartburn and acidity. Similarly, breads containing yeast can affect the lining of the stomach, which can further cause gastric problems.

Here are a few foods which provide maximum benefit when eaten on an empty stomach:
 
Warm water and honey
Warm water and honey drink is widely advocated to be drunk early in the morning. While honey is loaded with minerals, vitamins, flavonoids, and enzymes which is responsible to keep your gut clean, mixing it with warm water helps in flushing out the toxins.
 
Papaya
To regulate bowel movement, papaya is a superfood to eat on an empty stomach. Due to its easy availability round the year, papaya can be easily included in your breakfast. The fruit will not only flush out toxins from the body but will also lower bad cholesterol and prevent heart diseases.
 
Porridge
Porridge is an amazing breakfast to have if you want something low on calories and high on nutrition. It removes toxins from your body and keeps your intestines healthy. Eating porridge will also keep you satiated and will keep you full for a long time.
 
Watermelon
Fruits are always a good option to eat in the breakfast and watermelon tops the list. Composed of 90% water, the fruit provides a great dose of hydration to the body. It not only prevents sugar cravings but is also low on calories. Watermelon is full of electrolytes and also contains high levels of lycopene which boosts heart and eye health.
 
Nuts
Eating a handful of nuts in the breakfast is a must for a healthy gut. It not only improves digestion but also normalizes the pH levels of your stomach. You can include raisins, almonds and pistachio in your daily diet. Make sure you eat them in moderation, as excess of it can cause pimples and weight gain.
 
Soaked almonds
Loaded with manganese, Vitamin E, protein, fiber, Omega-3 and Omega-6 fatty acid, almonds should always be consumed after soaking them overnight. Almond peel contains tannin which prevents nutrient absorption in your body. Thus, they should always be peeled before eating. Almonds will give you the right dose of nutrition and will also help in sharpening your brain.
This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Navratri: Foods to eat during fasting for better immunity

With Navratri just around the corner, it is essential for you to look out for healthy fasting options. The presence of coronavirus in the country might have made you question whether you should be fasting in this time or not. Put all your worries aside, as the below given food options will not only make your fasting healthier but will also increase your immunity at the same time.

Makhana

Also known as foxnuts, makhanas are the healthiest of all fasting food. With almost zero calories, these puffs will keep you full for a long period. With high protein and fiber properties, makhanas will give you enough energy for the day. Foxnuts help in increasing immunity by detoxifying and flushing out toxins from your blood.

Dry fruits

Loaded with vitamins and minerals, dry fruits are the optimum food choice to boost your immunity. While fasting you can eat walnuts, almonds, dates, pistachios and raisins which are also a storehouse of energy. The presence of Vitamin E in nuts help fight off bacteria and thus, keeps our immune system active.

Green vegetables

Going green is always a good choice and especially when you are fasting. Packed with Vitamin C, K and iron, green vegetables act as amazing immune system boosters. Eating vegetables like spinach, broccoli, cabbage and bitter gourd will not only be the healthiest food you eat during fasting but will also keep illnesses at bay. You can either drink a green vegetable soup or make a salad out of them.

Pumpkin soup

If you are a fan of soups and are looking for soups to drink during fasting, then pumpkin soup is here for you. Made with pumpkin, ginger and turmeric, pumpkin soup is a powerhouse of immunity boosting agents. It will not only act as a good substitute of other fried snacks but will also help you keep full.

Singhara atta

Singhara atta also known as water chestnut atta is the perfect substitute for your normal wheat flour during Navratri. You can make roti, parantha and even cheela using singhara atta during your fasting days. With low calories and high nutrients, singhara atta is an ideal choice for you. It has its unique properties of detoxifying and cooling properties, which will help regulate water levels in your body.

Samak rice

For those who find it hard to let go of rice during Navratri, samak rice is an ideal substitute for you. With high fibre content, samak rice will make you full in less proportion. You can use samak rice to make pulao, roti and even porridge. It fastens the detoxification process of your body and quickens digestion.

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

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Benefits of Millets

Millets fade from memory, after agricultural revolution. Most people think that millets are for the poor, not knowing its true worth. Now, thanks to many knowing its true values has become an household name again. While quinoa is touted as the most healthy food, but to buy it will surely make a hole is some people's pockets. Compared to quinoa, millets cost almost 1/10th of its price, but equally comparable to quinoa, the rich western counterpart !

Millets are coarse grains and a repository of protein, fibre, vitamins and minerals. They include jowar (sorghum), ragi (finger millet), korra (foxtail millet), arke (kodo millet), sama (little millet), bajra (pearl millet), chena/barr (proso millet) and sanwa (barnyard millet). 

The practice of consuming millets as part of the daily diet is not new to India. “Millets had been the major staple food in central India, southern India and hilly regions of Uttarakhand for centuries till the time of the Green Revolution. After the advent of high-yielding varieties of rice and wheat during the 1970s, millets got sidelined from our food basket," says a researcher. The reason for this is lack of awareness about the nutritional benefits, the not-so-sumptuous taste and the tag of “a poor man’s food". “Also, government pushed only rice and wheat in the subsidized public distribution system, rendering the cultivation of millets uneconomical," he says. 

Globally, it found that over two billion children and adults suffer from health problems related to being overweight or obese. In such a scenario, gluten-free millets could prove to be an effective weapon, believes a nutritionist .

Children learn from their parents. If we eat healthy, they will also learn to eat healthy. Millets were part of our grandparents’ diet, it’s only in the past few decades that their consumption has reduced. We need to embrace the goodness of millets: Their high-fibre content helps in bowel movement and manages diabetes and obesity. Their high magnesium level is good for lowering blood pressure, while the potassium content keeps hypertension at bay," says the nutritionist.

Research validates the goodness of millets. In 2010, a study said that eating korra could help bring down blood glucose in diabetics. The same year, a research paper confirmed that all millets are rich sources of antioxidants, while another study in Nutrition Research concluded that millets may be useful in preventing cardiovascular disease.  

 

 

To make millets popular across India and revive traditional food habits, Bengaluru—regarded as the millet capital—hosted a three-day Organics and Millets National Trade Fair in April. An initiative of the Karnataka government, the fair saw farmers, traders, processors and exporters taking part. . “A stall of the state government read, ‘Let’s Millet,’ along with a tag-line, ‘Next generation smart food’, which really brought the message home. Not only are millets healthy, they are also farmer- and eco-friendly," she says. 

Compared to rice and wheat, millets need less water and chemicals,  he explains. “Besides, some millets can come up in marginal land and harsh weather conditions where no other crop can grow. Bajra, for instance, comes up well in the hot weather of Rajasthan. Little millet, foxtail millet and barnyard millet are known to assure minimum yield even in case of failure of the monsoon. So as global warming becomes an increasingly real phenomenon, millets can actually be a smart way of farming and eating," he says. 

It’s about grain diversity

However, this doesn’t mean that you give up wheat and rice and start eating millets. “Switching completely to millets is not a good idea. We don’t recommend eating a single grain. You need to mix it up depending on your health. If you are diabetic, for instance, you can have more of ragi instead of rice or wheat. Also, since many urban dwellers are not used to eating millets, suddenly shifting to them is not the best idea," says a researcher. 

You should slowly introduce any kind of millet in your diet to give some “adjusting time to your digestive system", suggests another expert. “Have it three-four times a week. You can have it as porridge, in roti or as whole grains in the form of rice or upma. Many people believe that millets shouldn’t be eaten in summer, which is not quite true. As with everything else, eating in moderation is the key (too much of millets can cause stomach ache, bloating and constipation)," he says , adding that you should buy unpolished millets. 

The right cooking technique and a good recipe can lift any ingredient, says an, executive chef. “It is easy to include millets in the diet as they are very versatile. We can have millet pancakes for breakfast, millets can be prepared like rice, substituted for potatoes when cooked with gravy, and even make a great addition to bread. Millets also make a great bed for roasted vegetables and stews," he says.

India was never a two-grain nation, he says. “Our grandparents ate all sorts of grains. We should eat everything in the right quantity, be it rice, wheat, ragi, jowar, bajra, even quinoa (if one wants to spend money)—because each one brings its share of goodness. The key to eating right lies in food diversity, not becoming a victim of a food fad."

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