Delight Medley PRO Recipe - Diet porridge (Porridge for diabetes)

Preparation time: 5 minutes

Method of preparation:

1. Pour a small quantity (70ml) of plain water in a container.
2. Add 3 teaspoons of Ammae Tasty Cereal mix to the same.
3. Mix the powder thoroughly without any lumps until it gets dissolved.
4. Place the container with the mix in a stove and keep the fire in low mode.
5. Stir the mix continuously to avoid sticking to the pan.
6. Cook it for 2 to 3 minutes and pour hot milk to the mix and stir well.
7. Add sugar or jaggery powder to taste and multigrain porridge is ready to drink.

Note: Kindly avoid using hot or cold water to mix initially, that will create lumps and will not disolve powder properly. Use normal water and dissolve it before keeping in stove.

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Well known excuses for breakfast !!!

Common Myths and Misconceptions about breakfast

"I don’t have time to eat breakfast."

- It's a lame excuse. If you are serious about time, plan your day well in advance. Allocate time for food, including your breakfast. Can't you afford to find 5 minutes to eat an energizing breakfast ?

"I don’t need breakfast."

- Every machine requires some form of energy to run. In the same way, your body requires energy to work. If a healthy breakfast is consumed, your body and mind will be really productive.

"Skipping breakfast does not matter – I can cover that in the lunch."

- If you skip breakfast, two things happen for sure: You do not have enough stamina to last the day (as you miss out on the nutrients that a breakfast supplements) . And, you are allowing the stomach to produce acid, without putting it to work. This damages the walls of the stomach, giving rise to painful Ulcers and unease.

"I want to reduce weight, let me skip breakfast and have lunch directly."

- In fact having proper breakfast allows you to keep fit. Further, it is a natural phenomenon to fill an empty stomach, and, human tendency forces us to reach out to snacks and high calories junk food, which is totally unhealthy for a morning hour.

Hence, a Healthy Breakfast is very important and makes sure you are well-nourished to keep you energized for the day.

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Breakfast & Warm up exercise - A comparison

Let us compare breakfast with warm up exercise.

Overview

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 the process?

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 this or Is it essential?

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.

Digestive action starts mild in the morning and goes to peak in the noon and slows down by evening.

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.

In conclusion

A breakfast with a variety of choices as mentioned below, is considered healthy:

1. Fresh fruits like bananas, avoid sour fruits.
2. Boiled potatoes and vegetables.
3. Whole grain bread, oatmeal or a porridge.
4. Nuts.
5. 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 panneer, which may be little difficult to get digested.

In simple, a breakfast is, Eat easy to digest food and don't over eat.

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Multi Grain Porridge - Nutrients & Benefits

Why should I have Multi Grain Porridge ? How it Helps? What are the Benefits?

Fullness or Satiety

Grain based food have a high amount of dietary fiber. Fibre substance helps to fill you up, which prevents you from overeating. It helps to maintain or even lose weight. Fiber also helps to maintain blood-sugar levels and reduces the risk for high cholesterol. A cup of cooked porridge contains about 4 grams to 6 grams of fiber. Consuming porridge everyday twice is good for men and once is ideal for women . Adding berries, seeds and nuts to the porridge increases its fiber content.

Energy

Multigrain Porridge contains a high amount of complex carbohydrates, unlike simple carbohydrates which gets digested slowly and gives you sustained energy. One cup of porridge contains just over 15 grams of carbohydrates. Adding fruit, honey, brown sugar or milk to your porridge will boost the carbohydrates content of your meal and increase the calories. Milk also contains a moderate amount of protein. Carbohydrates are required for body because they are macro nutrients needed for optimal brain function and energy.

Oxygen Supply

Grains has a generous amount of Iron, which is used for the production of myoglobin and hemoglobin. They join with red blood cells to carry oxygen to the muscles and all other areas of the body. Iron is required very well for Men and women. Consuming it in natural way in the form of porridge adds value.

Strengthen Bones and Muscles

Porridge has calcium and high content of phosphorus. Phosphorus, which is stored in the bones, helps with energy production, filtering of waste through the kidneys and muscle recovery after intense exercise. Making porridge with milk and adding seeds and nuts will create a high-phosphorus content in your meal. Calcium is similar to phosphorus in that it helps strengthen teeth and bones. It also plays a role in hormone secretion, nerve transmission and muscle function. By preparing your gruel with milk, you will boost the calcium content of the meal.

Acts as Immunity Builder

Porridge contains Vitamin A. Vitamin A is a fat-soluble vitamin that the body needs for vision, cell and tissue growth and reproduction. It is also an antioxidant, which helps destroy free radicals and reduce the risk for chronic disease.

Consuming porridge is healthy practice which is more traditional and including it has a breakfast replacement makes a day more healthy and energetic. Intake of porridge will be a easy way to maintain our daily values.

Added, a brisk walk in the morning help to get the vitamin D with the help of sunlight.

Note: Minimum 15 grams or 3 spoons of powder makes a glass of porridge. Milk will be ideal for children and youngsters and buttermilk will be best suit for elders and diabetics.

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