Cleaning of grains is very important like any other agri produce. This helps in avoiding an upset stomach.
This step helps the grain to get rid of anti-nutrients, and shortens the cooking time.
Similar to Soaking , this process uses natural yeasts to convert anti-nutrients into vitamins/minerals in the grains.
Roasting increases the flavor of the grain, and decreases cooking time.
Styles of Cooking
We can bake, steam, or pressure cook and consume the grains, as convenient...
Oats and, Millets are grains which have entered into modern lifestyle as healthy foods. Millets and Oats, both, are beneficial to one's health in their own way. While oats help in lowering cholesterol; Millets, taking Ragi for example, are beneficial for diabetics.
Oats have nearly 40% more protein than Proso Millet and Foxtail millet. Oats have more fibre than Barnyard millet and are richer in phosphorus and Thiamin than any of the millets.
Millets trump over oats in case of Calcium content (Ragi has close to 5.5 times calcium than Oats), and Pearl Millet (Bajra) has more than 3 times Iron content than Oats.
Oats grain is not used much in a person's daily routine; we prefer rolled ones which are readily available in the market. As oats are in flakes format they are pretty easy to cook.
Millets, predominantly available as grains and in value added forms (flakes, semolina), are gaining popularity nowadays. But recipes and awareness have not reached many people, so it remains unadopted in large quantities .
But the simple fact is that most millets can be cooked like rice. Millets can replace rice in various dishes such as idli, dosa, payasam/kheer.
The cost of a Kg of Oats is about INR 105/- to 150/-. This is of the plain variety, and the costs vary based on the flavour and version of oats that are offered. Compare this to Millets, which cost anywhere between INR 30/- to 70/-. So the value for money is extremely good for Millets and affordable by many.
Millets are wonderful crops, easy to grow during droughts, and cheap to procure. Millets are one of the oldest foods known to humans and, are also unique due to their short growing season. By eating millets, we will be encouraging farmers in dryland areas to grow crops that are best suited for those regions. Using more millets we really support our own farmers who are dependent on 50% of rain fed Indian agricultural landscape.
Now a days, People look at the Energy and Carbohydrate levels in nutritional labels. This shows that they are consicious about eating a high amount of carbs. But the effects of cutting out a vital amount of carbs from diet will lead to missing out on key nutrients including B vitamins which convert food into energy, to fight tiredness and fatigue.
Athletes needs carbohydrates, because they need to replace energy in muscles. Complex carbohydrates have high amout of fibre, which has less of an effect on your blood glucose levels.So, Include carbs in your diet, but also include wholegrains and pulses and beans because they are a valuable source of fibre, which protects against illnesses like colorectal cancer.
White carbs, like pasta and refined flour, will fill you but are broken down quickly, so they’ll make you feel hungry and quite sluggish. But white carbs can be beneficial for some including young children who don’t need too much fibre.
Putting weight due to carbohydrates is a partial reason for the fear in consuming carbs. That can be handled well in what kind of carbs are we consuming. Eating more vegetables and fruits will fill the stomach, but will not suuport to gain weight because of fibre.
Sugar and refined carbohydrates hit your blood stream quickly causing a high rise in blood sugar and the result is higher levels of insulin being released from your pancreas. One role of insulin is to tell your body to store fat. That leads to obesity . All carbohydrates break down into glucose, but at what speed it breaks down matters are lot.
Unrefined or complex carbohydrates give you greater, longer-lasting energy and stable blood sugar because your body digests them more slowly. These come in the form of whole grains, pulses, beans, fruits and vegetables.
Millets are tough but still cooks up like rice so they can be used like a form of starchy carb. Millets are high in protein and rich in vitamins and minerals. These ancient grains are a super addition to our regular diet, providing plant-based essential omega-3 fats, fibre and protein.
Carbs are important, but choose and consume wisely !!!
Let us compare breakfast with warm up exercise.
A breakfast is the first meal after a long night's sleep, where, your body detoxes and repairs itself. It can be compared with a warming up exercise done by an athlete before going for a run or, players preparing themselves before a match,which will make them ready for a stable performance.
What happens during warm up? Muscles and tissues stretch and relax, so that it can be more flexible in play. Similarly, anything we eat in the morning should help the natural process of detox and repair/regain to a ready state for upcoming foods of the day.
Can we skip warm up?, Will it affect our performance? Yes, Absolutely. Tight muscles and tissues are not relaxed, so it may slow down our response during play. Sometimes you can even sprain a muscle. Skipping breakfast will make you feel hungry, tired and lethargic. This is because the energy required is not provided, so the body start taking the necessary glucose from the tissues. On the other side, your stomach will start producing real acid to enable digestion. Empty stomach with acid leads to heartburn, which is not a healthy sign. It may lead to an ulcer and build up of gas.
Does that mean a heavy warm up exercise will be beneficial? Absolutely NOT. Too much of warming up will make us feel exhausted and tired. Warm up exercise should be mild and fresh. Likewise, a heavy breakfast is not advisable in the morning. Foods which contain complex carbohydrates, rich in fibre will be best kind of breakfast.
Digestive action starts mildy in the morning and goes to peak in the noon and slows down by evening.
A breakfast with a variety of choices as mentioned below, is considered healthy:
- Fresh fruits like bananas, avoid sour fruits.
- Boiled potatoes and vegetables.
- Whole grain bread, oatmeal or a porridge.
- Fresh juice (not from a can or tetra pack.)
Do not confuse yourself between a full meal and heavy meal. A full meal is just loading your stomach full with eating more of prescribed foods, but a heavy meal contains fat rich foods like fries, cheese and paneer, which may be little difficult to get digested.
In simple, a breakfast is, Eat easy to digest food and don't over eat.
Fenugreek (Methi) is used as a herb (dried or fresh leaves), spice (seeds), and vegetable (fresh leaves, sprouts, and microgreens).
The taste and odour of fenugreek resemble maple syrup, and it has been used to mask the taste of medicines. In foods, fenugreek is included as an ingredient in spice blends. It is also used as a flavoring agent in imitation maple syrup, foods, beverages, and tobacco.
Bitter nature of fenugreek can be changed by roasting in the pan till golden brown color. It has a huge list of benefits.
Few of them for us:-
. Fenugreek is used for digestive problems such as loss of appetite, upset stomach, constipation, and inflammation of the stomach (gastritis).
. Fenugreek has been the focus of several studies concerning the treatment of diabetes and the prevention of breast cancer. Its ability to balance hormone levels aids in treating PMS and menopause. Its antioxidants slow ageing and help prevent disease.
. Adjunct use of fenugreek seeds improves glycemic control and decreases insulin resistance in mild type-2 diabetic patients. There is also a favourable effect on hypertriglyceridemia.[http://www.ncbi.nlm.nih.gov/pubmed/11868855]
. Vitamin C is present abundantly in Fenugreek. It is used as a preservative in pickles.
Source from Wikipedia
. Tea made of fenugreek, lemon juice and honey will reduce fever. Applying the paste of soaked fenugreek seeds or paste of fenugreek leaves in the head and allow it to stay for 15 to 20 minutes and take a bath, this will help hair to grow with strength and glow. This will also be used to reduce dandruff.
. Fenugreek has been used in short-term to boost milk supply and generally be discontinued after milk supply is increased, as long as a mother can regularly breastfeed or pump. It contains choline which aids the thinking process.
. Pregnant women should avoid using excessive amounts of fenugreek. It may cause harm to the developing baby in the womb. Stomach ulcers, blood leaks into the blood, if the bleeding because it may maximize the number of these patients with the use of fenugreek fine.
Names in Other Languages: Fenogreco (Spanish), Fenugrec (French), Methi (Hindi), Venthiyam (Tamil), Uluva (Malayalam), Menthulu (Telugu), Methi (Bengali, Gujarati, Marathi, Oriya & Urdu), Meth (Punjabi)
Chickpea is a legume, also known as Bengal gram or channa. They are divided in two types Desi and Kabuli. The classification is based on seed size, color, and the thickness and shape of the seed coat. Desi types tend to be smaller, angular seeds with thick seed coats that range in color from light tan and speckled to solid black.
'Desi' chickpeas have a markedly higher fibre content than other varieties, hence a very low glycemic index, which may make them suitable for people with blood sugar problems.
The 'Desi' type is used to make chana dal, which is a split chickpea with the skin removed.
Source from Wikipedia
'Kabuli' is lighter-coloured, larger, and with a smoother coat. The name means "from Kabul" in Hindi and Urdu, and this variety was thought to come from Kabul, Afghanistan when it was introduced to India in the 18th century. It is called Kabuli chana (काबुली चणा) in Marathi.
Its seeds are high in protein. It is one of the earliest cultivated legumes: 7,500-year-old remains have been found in the Middle East. Chickpeas are a nutrient-dense food, providing rich content (> 20% of the Daily Value, DV) of protein, dietary fibre, folate, and certain dietary minerals such as iron and phosphorus. Thiamin, vitamin B6, magnesium, and zinc contents are moderate, providing 10-16% of the DV. Chickpeas have a protein digestibility corrected amino acid score of about 0.76, which is higher than many other legumes and cereals.
According to WHO and UNFAO, proteins in cooked and germinated chickpeas are rich in essential amino acids. A 100-g serving of cooked chickpeas provides 164 kilocalories (690 kJ). Carbohydrates make up 68% of calories, most of which (84%) is starch, followed by total sugars and dietary fibre.Lipid content is 3%, 75% of which is unsaturated fatty acids for which linoleic acid comprises 43% of total fat.
India is the world leader in chickpea (Bengal gram) production, and produces some 15 times as much as the second-largest producer, Australia. Between 80 and 90 percent of the world’s chickpea supply is from India.