Tag: digestive health

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A protein packed summer special buttermilk sattu

Sattu is finally getting the long awaited attention! Sattu is considered a nutritious food. It is a rich source of protein, Sattu powder mixed with buttermilk is a natural and a potent protein shake. According to health experts, it is rich in protein, fibre, calcium, iron, and magnesium. It prevents dehydration and reduces body heat. Below is the step by step recipe of sattu buttermilk.

Ingredients:

2 tablespoons sattu powder
1 cup buttermilk (chach)
1/2 teaspoon roasted cumin powder
1/4 teaspoon black salt
Finely chopped coriander leaves, onion, and green chilies for garnishing


Instructions:

In a jar or bowl, mix together the sattu powder and buttermilk until well combined.
Add the roasted cumin powder and black salt to the mixture and stir until everything is evenly distributed.


If you prefer a smoother consistency, you can blend the mixture in a blender for a few seconds. Taste the sattu buttermilk and adjust the seasoning if necessary, adding more black salt or roasted cumin powder according to your preference. Pour the sattu buttermilk into serving glasses. Garnish with finely chopped coriander leaves, onion, and green chilies.

Serve chilled and enjoy your refreshing sattu buttermilk!

You can make your own sattu at home or you can buy from numerous brands available online as well as offline. In case you are looking for a homemade, preservative free and authentic experience, without getting into hassle of grinding your own, you can always explore Masala Monk’s Sattu Mix, which ships all over India.

Do try the recipe and let me know in comments how it turns out. If you end up adding your own twist and experimenting, let me know as well – maybe I will try it that way and see how it feels.

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The Indian Summer Superfood: Chana Sattu

This super food has existed in our country for decades. Sattu atta or Sattu maavu is familiarly mentioned as a quick breakfast option in many households across India. A staple in Bihar, Jharkhand, West Bengal, Uttar Pradesh, Rajasthan, and Madhya Pradesh, it is cherished and consumed by laborers and farmers.

Sattu, derived from roasted Bengal gram flour, is often hailed as the “poor man’s protein” for its affordability and rich nutritional profile which is now also gaining popularity in urban areas. What earlier belonged to a few states, is now a famous and exotic food ingredient that is easily available even in supermarkets.

Growing up, sattu was not just a food item for me; it was a cornerstone of my childhood memories and experiences. In the bustling kitchen of my Bihari household, sattu was omnipresent, woven into the fabric of our daily lives in countless ways. From savory dishes to refreshing drinks, sattu featured prominently on our dining table, each serving a testament to its versatility and significance.

Interesting History of Sattu

There have been many stories behind origin of sattu. However the most common one is that, Sattu originated in Tibet where it is known as ‘Tsampa’. It was a staple travel food of monks, who traveled long distances in search of enlightenment. It was durable, easy to eat and provided them with required nutrients and energy.

Infact, in the heroic case of the 1999 Kargil War in the Batalik Sector, not many know that the win initially was achieved, courtesy Ladakh Scouts. This unit was instrumental in ensuring that not only the little battalion posted up there got their ammunition and information supply, but food as well— especially Sattu.

Health benefits of Sattu:

  • Rich source of protein: Did you know 100 grams of sattu can give you 20 grams of pure protein? Sattu is made from roasted Bengal gram flour, making it a potent source of plant-based protein.
  • High fiber content: Sattu contains dietary fiber, which aids digestion, promotes bowel regularity, and helps maintain a healthy gut.
  • Low glycemic index: Sattu has a low glycemic index, meaning it causes a slower and steadier rise in blood sugar levels, making it suitable for individuals with diabetes.
  • Nutrient-dense: Sattu is packed with essential vitamins and minerals such as iron, calcium, magnesium, and potassium, which are vital for overall health and well-being.
  • Energy booster: Sattu provides a sustained release of energy due to its complex carbohydrates, making it an ideal pre- or post-workout snack.
  • Cooling properties: Sattu has natural cooling properties, making it a popular choice during hot summer months to beat the heat and stay hydrated.
  • Weight management: Sattu is low in calories and fat, making it a nutritious option for those looking to manage their weight while still feeling satisfied and full.
  • Supports heart health: The fiber, protein, and potassium content in sattu may help lower cholesterol levels, reduce blood pressure, and support cardiovascular health.
  • Boosts immunity: Sattu contains antioxidants and micronutrients that help strengthen the immune system and protect the body against infections and diseases.
  • Promotes bone health: Sattu is a good source of calcium and magnesium, which are essential for maintaining strong bones and teeth, reducing the risk of osteoporosis.

How to select Sattu Flour?

When an ingredient becomes more popular, brand race starts to put their stamp on the product which is in demand. In this race, selecting a good brand becomes challenging. Go for indigenous variety of channa that is stone ground to a fine powder. Indigenous pure variety is easy to digest while being a source of insoluble fibre. Traditional stone grinding process preserves the natural taste, aroma, and nutritional benefits of the chana, making it a more authentic and a wholesome choice. You can explore Masala Monk’s Sattu Mix which is made from pure channa and is stone ground sattu flour.

Ways to incorporate Sattu in your lifestyle 

  • Simple Sattu Drink: This one is effective, easy and you just need a few ingredients to make this recipe. It is an easy fussy free recipe which will keep you hydrated in summer heat. All you need to do is mix sattu, lemon juice and some spices in a glass of water. Stir it well and drink this nutritious drink. For the full recipe, click here
  • Sattu Parantha: A staple in Bihar, sattu parantha is delicious and so easy to make, and you can pair it with curd and pickle. Just make simple filling with sattu, onion, green chillies and spices. Then add the filling in the middle of your parantha dough and cook. Check out the full recipe here. 
  • Buttermilk Sattu: Sattu is a rich source of protein and when mixed with buttermilk it is a natural and a potent protein shake. This drink is a quick escape from the sweltering summer heat and a refreshing twist on a classic drink that’s both easy to make and high in protein. Click here for full recipe.
  • Sattu Cheela (Pancake): A good and nutritious breakfast recipe, sattu cheela is easy to make. For this, you need is a mix of besan, sattu, spices and vegetables of your choice. It is simple protein rich breakfast recipe. Know how you can make this iron rich too. Check the recipe here.
  • Sattu Porridge: Sattu Porridge is a wholesome and nutritious breakfast option that combines sattu with creamy milk and a touch of natural sweetness. This hearty porridge provides sustained energy and keeps you feeling full and satisfied throughout the morning. With its easy preparation and customizable toppings, it’s the perfect way to start your day on a healthy and delicious note! Click here for detailed recipe.
  • Sattu Chokha: It is a humble yet flavorsome dish. With no cooking involved and no intricate techniques required, it’s a true testament to the beauty of minimalism in cooking. Made primarily from sattu, this dish celebrates the natural flavors and nutritional benefits of its core ingredient. Mixed with an array of aromatic spices and fresh ingredients like onions, green chilies, and coriander leaves, Sattu Chokha is a delightful medley of textures and tastes. Click here for full recipe.

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Fig-tastic Overnight Soak: Unlocking Weight Loss Potential with Soaked Figs

Embarking on a weight loss journey often brings to mind images of rigorous workouts and stringent diet plans. However, the secret to effective weight management might just lie in a simple, natural ingredient: figs, especially when they are soaked overnight. This guide delves deep into the transformative effects of soaked figs and how they can be your ally in achieving a healthier, lighter you.

Why Soak Figs? The Transformation Explained

Soaking figs overnight does more than just soften them; it unlocks a spectrum of nutritional benefits that can turbocharge your weight loss efforts and enhance your overall health.

  • Enhanced Digestibility: Soaking breaks down the complex fibers and compounds in figs, making them easier for your body to digest. This means your body can access and absorb the nutrients in figs more efficiently, fueling you with energy without the burden on your digestive system.
  • Increased Nutrient Availability: The soaking process helps release minerals such as calcium, magnesium, and iron, making them more available for your body to absorb. This nutritional boost can support various bodily functions, including metabolism, which is crucial for weight loss.
  • Detoxification: Water acts as a medium to leach out any potential toxins or substances that might interfere with nutrient absorption, essentially purifying the figs and making them even healthier to consume.
  • Improved Taste and Texture: Soaked figs become juicier and more flavorful, making them a delightful addition to any meal or snack. This can help satisfy sweet cravings with natural sugar, steering you away from unhealthy, processed alternatives.

Incorporating Soaked Figs into Your Diet

Adding soaked figs to your diet isn’t just beneficial; it’s also incredibly versatile. Here are some creative and delicious ways to enjoy them:

  1. Morning Kickstart: Begin your day with soaked figs on an empty stomach to boost digestion and energy levels.
  2. Smoothie Booster: Blend soaked figs into your morning smoothie for a natural sweetness and fiber boost.
  3. Oatmeal Topping: Chop soaked figs and add them to your oatmeal or cereal for a nutritious start to your day.
  4. Healthy Snacking: Pair soaked figs with nuts or cheese for a balanced, satisfying snack.
  5. Dessert Alternative: Use soaked figs to sweeten desserts naturally, reducing the need for added sugars.

The Weight Loss Benefits of Soaked Figs

Soaked figs are a powerhouse of nutrients and properties that directly contribute to weight loss and management:

  • Fiber-Rich: The high fiber content in soaked figs helps promote a feeling of fullness, reducing overall calorie intake by minimizing cravings and snacking.
  • Natural Laxative: Their laxative properties improve bowel movement, aiding in detoxification and reducing bloating.
  • Low-Calorie Sweetness: Soaked figs satisfy sweet cravings without the calorie load of processed sugars, making them an ideal snack for weight watchers.
  • Metabolic Boost: The nutrients in soaked figs, especially when soaked, can help boost metabolism, aiding in faster calorie burn.

Beyond Weight Loss: A Holistic Health Perspective

The benefits of soaked figs extend beyond mere weight loss, touching on various aspects of health that contribute to a well-rounded, healthy lifestyle:

  • Heart Health: The potassium in soaked figs helps control blood pressure, while their fiber content can lower LDL (bad) cholesterol.
  • Bone Density: Rich in calcium and magnesium, soaked figs support bone health and prevent osteoporosis.
  • Blood Sugar Regulation: The natural sugars in figs, combined with their high fiber, can help regulate blood sugar levels, making them suitable for diabetics when consumed in moderation.

Conclusion: Embrace the Soaked Fig Lifestyle

Incorporating soaked figs into your diet is more than just a dietary change; it’s a lifestyle adjustment towards better health and effective weight management. With their myriad benefits, versatility in the kitchen, and delicious taste, soaked figs are truly a hidden gem in the world of natural weight loss aids.

Embrace this simple yet powerful change, and let soaked figs guide you towards achieving your weight loss goals while enjoying the journey with every delightful bite.

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The Power of Turmeric and Ginger: How These Spices Can Aid in Weight Loss

Turmeric and ginger, two spices celebrated not only for their culinary contributions but also for their significant health benefits, have garnered attention for their potential to aid weight loss. These spices, rich in nutrients and bioactive compounds, offer a natural and effective way to support weight loss efforts. This article delves into the science behind how turmeric and ginger can be your allies in achieving a healthier body.

Turmeric: Igniting Fat Burning and Boosting Metabolism

Turmeric, known for its vibrant golden color, owes its health benefits to curcumin, a bioactive compound with potent anti-inflammatory and antioxidant properties. Curcumin’s role in weight loss is multifaceted:

  • Activates Brown Fat: Turmeric increases the activity of brown adipose tissue, which plays a key role in burning calories and improving metabolism.
  • Anti-inflammatory Benefits: By reducing inflammation, a common barrier to weight loss, turmeric supports a healthier metabolic rate and weight management.

Adding turmeric to your diet can be as simple as incorporating it into your meals or enjoying it in beverages like golden milk, ensuring you pair it with black pepper to enhance curcumin absorption.

Ginger: Suppressing Appetite and Boosting Digestion

Ginger, with its distinctive spicy flavor, has been a cornerstone in traditional medicine for its digestive and anti-inflammatory benefits. In the context of weight loss, ginger offers several advantages:

  • Appetite Control: Ginger is believed to help control hunger, which can reduce calorie intake and support weight loss efforts.
  • Digestive Aid: By promoting efficient digestion and metabolism, ginger can contribute to a smoother weight loss journey.

Incorporating ginger into your diet can range from adding fresh ginger to your cooking, enjoying ginger tea, or even blending it into smoothies.

Lemon: A Citrus Boost for Weight Loss

Although not the primary focus, lemon complements turmeric and ginger exceptionally well in weight loss endeavors. Rich in vitamin C and antioxidants, lemon aids in detoxification and can enhance the weight loss benefits of turmeric and ginger when combined in beverages.

Synergizing for Success: Turmeric, Ginger, and Lemon

The combination of turmeric, ginger, and lemon not only creates a deliciously potent beverage but also amplifies the weight loss benefits of each component. This trio works together to:

  • Enhance Metabolism: Together, they create a synergistic effect that boosts metabolic rate more effectively than when used individually.
  • Support Digestive Health: The combination aids in improving digestion and nutrient absorption, contributing to weight loss.

Conclusion: Embracing Spices for Weight Loss

Turmeric and ginger are more than just flavor enhancers; they are powerful tools in your weight loss arsenal. By incorporating these spices into your daily routine, you unlock their potential to support your journey towards a healthier body. Whether used in cooking, as part of your beverage routine, or even in supplement form, turmeric and ginger can make a significant difference in your weight loss efforts, naturally and deliciously.

Embrace the power of these ancient spices and let them guide you to a healthier, more vibrant you.

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Exploring the Medicinal Uses of Saffron: From Traditional Remedies to Modern Research

Saffron, often hailed as the “golden spice,” has been revered not just for its exquisite flavor and vibrant hue but also for its myriad medicinal properties. This luxurious spice, derived from the stigmas of the Crocus sativus flower, has traversed through centuries, offering a bridge between traditional healing practices and contemporary medical research. Let’s embark on a journey to explore the rich medicinal tapestry woven by saffron, from its roots in ancient medicine to its promising future in modern health science.

A Glimpse into the Past: Saffron in Traditional Medicine

Saffron’s medicinal journey begins in the ancient civilizations of Ayurveda, Traditional Chinese Medicine (TCM), and Persian medicine. Each of these systems recognized saffron’s potential to heal and soothe.

  • Ayurveda: Celebrated for enhancing digestion, boosting mood, and supporting overall well-being.
  • Traditional Chinese Medicine: Valued for its ability to invigorate blood, soothe the stomach, and harmonize the mind.
  • Persian Medicine: Considered a panacea for calming the mind, reducing anxiety, and improving sleep quality.

These traditional uses, passed down through generations, underscore saffron’s revered status in the annals of medicinal history.

Unveiling Saffron’s Healing Secrets: Antioxidant and Anti-inflammatory Powers

Central to saffron’s health-promoting properties are its potent antioxidants, such as crocin and crocetin. These compounds play a pivotal role in neutralizing harmful free radicals and reducing inflammation, thereby offering protection against a myriad of chronic conditions.

  • Cardiovascular Health: Saffron’s antioxidant action helps in maintaining heart health and preventing atherosclerosis.
  • Cancer Prevention: Preliminary research suggests saffron may inhibit cancer cell growth and induce apoptosis.

Saffron and the Mind: A Beacon of Mental Well-being

Perhaps one of the most intriguing aspects of saffron’s medicinal use is its impact on mental health. Studies have highlighted saffron’s efficacy in improving symptoms of depression and anxiety, likening its effects to those of conventional antidepressants.

  • Mood Enhancement: Saffron’s mood-boosting properties may stem from its ability to modulate neurotransmitters like serotonin and dopamine.
  • Cognitive Function: Emerging research suggests saffron could enhance memory and protect against cognitive decline, making it a potential ally against diseases like Alzheimer’s.

Beyond the Mind: Saffron in Digestive Health and More

Saffron’s benefits extend to digestive health, where it has been traditionally used to alleviate gastrointestinal discomfort and improve digestion. Moreover, its potential in addressing conditions like premenstrual syndrome (PMS), erectile dysfunction, and age-related macular degeneration highlights its versatile therapeutic applications.

Embracing Saffron: Incorporation into Modern Diets and Therapies

Incorporating saffron into the diet can be as simple as adding it to dishes for flavor or consuming saffron-infused teas and supplements. However, it’s the integration of saffron into modern therapeutic practices that truly exemplifies its transition from a traditional remedy to a contemporary health solution.

Conclusion: Saffron’s Timeless Elixir

Saffron’s journey from ancient remedies to modern research underscores its enduring legacy as a medicinal marvel. As science continues to unravel the mysteries of this golden spice, saffron stands as a testament to the timeless wisdom of nature’s healing power. Whether through dietary inclusion or as part of a holistic health regimen, saffron remains a beacon of hope for those seeking natural pathways to health and wellness.

Embrace the golden glow of saffron, and let this ancient spice illuminate your path to a healthier, happier life.