Tag: healthy eating

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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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Mushroom Cheese Sandwich Recipe

Dive into layers of savory goodness as we combine earthy mushrooms, gooey cheese, and toasted bread for the ultimate comfort food experience.

Ingredients:

1 cup Mushroom, sliced
1 small Onion, finely chopped
1/2 teaspoon Garam Masala powder
Cheese slices (as needed)
1/2 teaspoon Chilli flakes (adjust to taste)
Burger mayonnaise (as needed)
Butter (for grilling)
Salt, to taste
Bread slices

Instructions:

Heat a pan over medium heat and add a small amount of butter. Once the butter melts, add the finely chopped onion and sauté until they turn golden brown.

Add the sliced mushrooms to the pan and continue sautéing. Let them cook for a few minutes until they start to release their moisture.

Sprinkle garam masala powder and chilli flakes over the mushrooms. Stir well to combine and continue cooking for another 5-6 minutes, allowing the mushrooms to become tender and flavorful. Add a pinch of salt to taste.

Once the mushrooms are cooked and have absorbed the spices, turn off the heat and allow the mixture to cool slightly.

Take a bread slice and spread a layer of burger mayonnaise on one side. You can use as much or as little as you prefer, depending on your taste.

Place a generous amount of the sautéed mushroom mixture on top of the mayonnaise-spread bread slice.

Lay a cheese slice over the mushroom mixture, ensuring it covers the entire surface.

Take another bread slice and spread some mayonnaise on one side. Place this slice, mayo-side down, over the cheese layer, creating a sandwich.

Heat a pan or sandwich maker over medium heat. Spread a small amount of butter on the surface where you’ll place the sandwich.

Carefully place the prepared sandwich onto the pan or sandwich maker. Grill the sandwich for a few minutes on each side until the bread turns golden brown and crispy, and the cheese melts to oozy perfection.

Once both sides are grilled to your liking, remove the sandwich from the pan or sandwich maker and place it on a cutting board and slice it diagonally

Enjoy your delicious and flavorful Mushroom Cheese Sandwich!

Note: Feel free to customize the recipe by adding other ingredients like bell peppers, spinach, or herbs for added flavor and nutrition.

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Healthy Iron Rich Pancake- Kid Friendly Recipe

Kids have limited appetite. Give your child the best nutrition in that little food that they eat. The biggest struggle for vegetarians or vegans is to fulfill their child’s iron needs. While balanced diet here is the key but we all know how balanced it gets with the children especially the ones who are picky eaters.

So, I am going to share with you a simple recipe which has a great balance of protein and iron.

We all make BESAN CHEELAS at home. Sharing with you a simple way wherein you can make the best out that one Cheela that your child eats. 😊 And trust me it comes out delicious and packed with flavours. Also, this makes a great lunch box recipe too.

This recipe requires no elaborate preparations, so don’t need to plan ahead either. Just stir together the ingredients to make a batter, pour it on a hot griddle & cook up a delicious healthy meal.

What is Cheela?

Cheela is a sweet or savory Indian Pancakes made using lentils, cereal or grain flour. They are often made without any leavening agents, so they are considered to be healthy.

What is Besan?

Besan is a Hindi word which means “gram flour”. It is a pulse flour made using channa dal or chickpea flour. So besan cheela is gram flour pancakes. These pancakes are Gluten Free, vegan and nutritious. Gram flour is a fabulous source of protein, iron, magnesium, potassium, vitamin B6. Just 100 grams of gram flour can give you 22 grams of easy to digest natural protein. You can make these pancakes with basic ingredients as well but when you add green leafy vegetables to it, it not only enhances the taste but also makes it wholesome and an amazing source of iron for your kids.

Also the vegetables I have added are all homegrown. If you don’t have enough space, grow them in small pots. It’s no rocket science. Just get a few pots or grow bags, potting soil and seeds from any nursery near your house. Engage your children while planting it. The satisfaction of eating your homegrown organic vegetables is unmatchable. Try it!

Ingredients

Prep time: 5 minsServing: makes 3 Pancakes
Cook time: 5 mins
  • Besan/Chickpea flour: 1/2 cup
  • Sattu/Roasted Gram flour: 1/4th cup
  • Semolina/Suji: 1/4th cup
  • Cumin seeds/Jeera:  1/8th tsp
  • Bishop seeds/Ajwain: 1/8th tsp
  • Garam Masala: 1/4th tsp
  • Roasted Cumin powder: 1/4th tsp
  • Turmeric: 1/4th tsp
  • Salt & Black pepper to taste
  • Chat Masala to taste (optional)
  • Coriander powder: 1/2 tsp
  • Water as required 
  • Chopped Methi (Fenugreek), Spinach, Radish leaves, Mint leaves, Curry leaves & Coriander leaves: 1 cup
  • Onion: 2 tbsp, finely chopped
  • Ginger: 2” long, grated
  • Ghee or Oil as required 

Method

1 Take Besan/Chickpeas flour, Sattu or Roasted Gram flour (great source of protein) and Semolina/Suji (for crispiness) in a bowl.

2. To this add turmeric, cumin seeds, ajwain/bishop seeds, garam masala, roasted cumin powder, black pepper, salt, chaat masala and coriander powder. Mix it well. Add enough water to make a thin but not a runny batter. Start with 1/4th cup water and the gradually add more as required. Continue whisking until the batter has a smooth, flowing consistency. There shouldn’t be any lumps, so make sure to break those up while mixing the batter.

Tip: Use a wire whisk to whisk the batter. This will ensure that your batter is lump free.

3. Now add chopped methi (fenugreek) leaves, spinach leaves, onion, grated ginger (fabulous food for digestion), curry leaves, coriander & mint leaves. Use the leaves that are in season. All the green leaves are a great source of iron and this is one of the best ways to incorporate this in your child’s and your diet.

4. Keep the batter aside for 10 minutes. Heat a cast iron tawa on a medium to low heat. I have made it on normal tawa in which we make rotis but if you can’t make it on tawa then you can use a non stick pan as well.

5. Brush the tawa with desi ghee or oil. Add generously to avoid dry cheelas because besan tends to soak ghee/oil. Take a ladle or ¼ to ⅓ of a measuring cup full of the batter and pour on the pan. Spread the batter evenly with the back of your ladle to make thin cheelas.

6. Then continue to cook the chilla on a low to medium-low heat until the top begins to set. You can drizzle some more oil or ghee along the edges for a crispy cheela.

7. You can flip the chilla once or twice for even cooking.
Once the base gets golden brown, it’s time to flip the cheela. Cook the other sides till you see golden spots on cheela. You can flip the cheela once or twice for even cooking.

8. Finally, fold it and then serve it mint chutney, homemade ketchup or the way your child likes it.

Enjoy!! 😊

Notes:

  • If some of the spices mentioned above are not available, feel free to skip them.
  • Incase you don’t find sattu or roasted gram flour, feel free to skip it and add more besan or chickpea flour. However, sattu is a great source of protein and iron, so it’ll be great if you can get your hands on it.
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Quick Strawberry and Apple Preserve- Healthy Kid Friendly Recipe

I love making fuss free healthy recipes for my little one. Strawberries have literally become synonymous to preserves and jams. With only a few ingredients, you can whip up homemade strawberry preserves in no time and it’ll keep so well in the fridge for weeks to come!

This delightful homemade preserve is one of my son’s favourite and it is super easy to make. He enjoys it with almost anything – pancake, on a toast, parantha. It takes only 5 ingredients and tastes so much better than the store bought ones which are laden with sugar, artificial colours and preservatives.

This preserve is made in smaller batch without the use of pectin. But this recipe can be doubled or tripled to make a larger batch of preserve. If you want the preserves to last longer than three weeks in the refrigerator, you’ll need to process the jars in a hot water canning bath.

Do make this strawberry preserve when berries are in season and I am sure you will love it.
It tastes delicious. It’s healthy and its is ready in flat 20 minutes. 

This preserve does not contain any processed sugar. It is not sickly sweet. This is something your child and your family can enjoy guilt free. I have added chia seeds to it for more nutrition and also it improves the texture of the preserve.

Ingredients

Prep time: 5 minsServing: makes 2 ounces
Cook time: 15 mins
  • 100 gms Strawberries
  • 1/2 cup Apple
  • 30 gms jaggery powder or unprocessed coconut sugar
  • 1.5 tbsps Chia seeds
  • 1 tbsp Lemon juice
  • 1 tsp Vanilla extract (optional but recommended)
  • 1/4th cup Water

Method

  1. Chop strawberries and apple finely. Add them in a pan. Keep the flame low. Cook for a minute. Now add coconut sugar or jaggery powder. 
  2. Stir till sugar melts. It should take a minute or two.
  3. Now add water. Cook till apple becomes mushy and the preserve thickens. It will roughly take 9-10 minutes. 
  4. Once it thickens, add lemon juice, vanilla extract and chia seeds. 
  5. Cook for a minute and Voila!!! It’s done 🙂

Notes:

  • You can skip apple here and add 1/2 cup more of strawberries or other berries of your choice.
  • Do not skip lemon juice. Lemon juice is required to set the preserve. The acid in it neutralizes the PH level of the mixture. 
  • Store in an airtight glass jar. Refrigerate for longer shelf life. Use within 3-4 weeks
  • Use a dash of cinnamon for a warm touch.

Enjoy good health! 🙂

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Glycemic Index and Secrets of Weight Loss

blue tape measuring on clear glass square weighing scale

Introduction:

The Glycemic Index (GI) has been a buzzword in the health and nutrition world for years, but what does it truly signify? As more individuals seek effective and sustainable weight loss methods, understanding the role of GI becomes paramount. In this guide, we’ll delve deep into the Glycemic Index, demystify its science, and debunk common myths, providing you with actionable insights for a healthier lifestyle.

Confused between Glycemic Index versus Glycemic Load? Read: Glycemic Index (GI) VS Glycemic Load (GL)

1. What is the Glycemic Index?:

The Glycemic Index is a ranking system that measures how quickly and significantly a carbohydrate-containing food raises blood sugar levels. Foods are ranked on a scale from 0 to 100, with pure glucose (sugar) serving as the reference point with a GI of 100.

  • Low GI (55 or less): Foods that are digested, absorbed, and metabolized slowly, leading to a gradual rise in blood sugar. Examples include whole grains, legumes, and most fruits and vegetables.
  • Medium GI (56-69): Foods that have a moderate impact on blood sugar levels. This category includes some types of rice, raisins, and certain breads.
  • High GI (70 and above): These foods cause a rapid spike in blood sugar. Examples are white bread, most breakfast cereals, and sugary beverages.

Understanding the GI of foods can help individuals make informed dietary choices, especially those looking to manage their blood sugar levels or achieve weight loss.

2. The Science Behind GI and Weight Loss:

The relationship between the Glycemic Index and weight loss is rooted in the body’s insulin response. When we consume high-GI foods, our blood sugar levels rise rapidly, prompting the pancreas to release a surge of insulin. Insulin is a hormone responsible for transporting sugar from the bloodstream into cells. However, excessive insulin can lead to:

  • Fat storage: High insulin levels signal the body to store excess sugar as fat, particularly in the abdominal area.
  • Hunger pangs: A rapid spike in blood sugar followed by a sharp drop can lead to feelings of hunger shortly after eating, increasing the likelihood of overeating.
  • Energy crashes: The post-meal slump many people experience is often due to a rapid drop in blood sugar after consuming high-GI foods.

On the other hand, low-GI foods provide a steady release of energy, keeping hunger at bay and promoting satiety. This not only aids in weight management but also supports stable energy levels throughout the day.

3. Debunking Common Myths about GI:

With the popularity of the Glycemic Index, several myths have emerged. Let’s set the record straight:

  • Myth: “All carbs are bad.”
    • Truth: Not all carbohydrates are created equal. While refined carbs like white bread have a high GI, many whole foods like quinoa, barley, and legumes have a low GI and are packed with essential nutrients.
  • Myth: “A low-GI diet means avoiding all sugars.”
    • Truth: Natural sugars found in fruits, dairy, and some vegetables can be part of a low-GI diet. It’s the added sugars in processed foods that often have a high GI and should be consumed in moderation.
  • Myth: “Low-GI foods are always healthier.”
    • Truth: While many low-GI foods are nutritious, some can be high in unhealthy fats or sodium. It’s essential to consider the overall nutritional profile of a food, not just its GI.

By understanding the facts and dispelling the myths, individuals can make more informed dietary choices that align with their health goals.

However it is also important to understand the Glycemic Loads of the food you are eating as well, to help understand the concept we have made a list as well as calculator here: Glycemic Index (GI) VS Glycemic Load (GL).

4. Benefits of a Low-GI Diet:

Embracing a low-GI diet offers a myriad of health benefits beyond just weight management. Here’s a closer look at some of the advantages:

  • Stable Energy Levels: Low-GI foods provide a steady energy release, helping you avoid those mid-day slumps and maintain consistent energy throughout the day.
  • Reduced Risk of Chronic Diseases: Studies have shown that a low-GI diet can reduce the risk of type 2 diabetes, cardiovascular diseases, and certain types of cancers.
  • Improved Blood Sugar Control: For individuals with diabetes or those at risk, a low-GI diet can help maintain stable blood sugar levels, reducing the need for insulin and other medications.
  • Enhanced Satiety: Foods with a lower GI tend to be richer in fiber and protein, which can help you feel full longer, reducing the likelihood of overeating.
  • Better Digestive Health: Many low-GI foods, such as whole grains and legumes, are high in dietary fiber, promoting healthy digestion and regular bowel movements.

5. Practical Tips to Incorporate Low-GI Foods:

Transitioning to a low-GI diet doesn’t have to be challenging. Here are some practical tips to help you make the shift:

  • Start with Whole Grains: Replace white rice and bread with whole grain alternatives like brown rice, quinoa, and whole grain bread.
  • Snack Smart: Opt for low-GI snacks like nuts, seeds, and Greek yogurt instead of chips or sugary treats.
  • Incorporate Legumes: Beans, lentils, and chickpeas are not only low in GI but also packed with protein and fiber. Add them to salads, soups, or stews.
  • Limit Sugary Beverages: Instead of sodas or sugary juices, hydrate with water, herbal teas, or unsweetened beverages.
  • Read Labels: When shopping, check the labels for added sugars and high-GI ingredients. The fewer the ingredients, the better.
  • Cook at Home: Preparing meals at home allows you to control the ingredients and ensure you’re consuming low-GI foods.

7. FAQs about Glycemic Index and Weight Loss:

As the Glycemic Index gains traction in health and nutrition circles, several questions arise. Here are answers to some frequently asked questions:

  • Q: Can I eat high-GI foods in moderation?
    • A: Yes, it’s about balance. While the focus should be on low-GI foods, occasional indulgence in high-GI foods is okay, especially if combined with low-GI foods to balance the impact on blood sugar.
  • Q: Is the Glycemic Index the only factor to consider for weight loss?
    • A: No, while GI is a valuable tool, other factors like calorie intake, portion sizes, and overall diet quality also play crucial roles in weight management.
  • Q: How does protein and fat affect the GI of foods?
    • A: Protein and fat can lower the GI of a meal. For instance, adding avocado or nuts to a dish can reduce its overall GI.
  • Q: Are all fruits high in GI?
    • A: No, many fruits like berries, apples, and pears have a low to medium GI. However, tropical fruits like pineapples and mangoes tend to have a higher GI.

Conclusion and Takeaways:

The Glycemic Index offers a unique lens through which we can understand our food choices and their impact on our blood sugar and overall health. By incorporating low-GI foods, debunking myths, and adopting a holistic approach to well-being, individuals can pave the way for sustainable weight loss and optimal health. Remember, it’s not just about numbers but making informed and balanced choices that align with your health goals and lifestyle.

FAQs

  1. What exactly is the Glycemic Index (GI)?
  • The Glycemic Index is a ranking system that measures how quickly and significantly a carbohydrate-containing food raises blood sugar levels. Foods are ranked on a scale from 0 to 100, with pure glucose serving as the reference point with a GI of 100.
  1. How does the Glycemic Index impact weight loss?
  • Foods with a high GI can cause rapid spikes in blood sugar, leading to increased insulin production, which can promote fat storage. On the other hand, low-GI foods provide a steady energy release, helping to control appetite and support sustainable weight loss.
  1. Are all carbs bad when considering the Glycemic Index?
  • Not all carbohydrates are created equal. While refined carbs like white bread have a high GI, many whole foods like quinoa, barley, and legumes have a low GI and are packed with essential nutrients.
  1. How can I start incorporating low-GI foods into my diet?
  • Begin by choosing whole grains over refined grains, opt for fresh fruits and vegetables, and include legumes and lean proteins in your meals. Reading food labels and being aware of added sugars can also guide healthier choices.
  1. Is a low-GI diet suitable for everyone?
  • While many people can benefit from a low-GI diet, especially those looking to manage blood sugar or lose weight, individual needs may vary. It’s always best to consult with a nutritionist or healthcare provider to tailor a diet to your specific requirements.
  1. How does a low-GI diet compare to other popular diets like Keto or Paleo?
  • While the low-GI diet focuses on the blood sugar impact of foods, diets like Keto emphasize low carbohydrate intake, and Paleo prioritizes whole, unprocessed foods. Each diet has its merits, and the best choice often depends on individual health goals and preferences.
  1. Can I eat fruits on a low-GI diet?
  • Absolutely! Many fruits, such as berries, apples, and pears, have a low to medium GI. However, it’s essential to be mindful of portion sizes and opt for whole fruits over fruit juices or dried fruits.

Blog Tags for the Post:
Glycemic Index, Weight Loss, Low-GI Diet, Blood Sugar Management, Healthy Eating, Carbohydrates, Nutrition Tips, Whole Grains, Insulin Response, Sustainable Weight Loss, Dietary Choices, Low-GI Foods.