Showing posts with label Grains. Show all posts
Showing posts with label Grains. Show all posts

Monday, September 4, 2017

5 Steps before you use the grain, which improves digestion

How to process/use the grain? Do we need to do anything to make it suitable for consumption?

Cleaning

Plants based foods like seeds, roots, stem, leaves, flower requires compulsory cleaning. They are grown in open space and lot of dust and other particles stay on on the layers. Also, farmers may use biochemicals and fertilizers to protect the plants. There is a possibility of those elements stays on the outer layer of the food. Cleaning the outer layer with fresh water or warm water removes all these dust and then they are safe for consumption to some extent. How it has to be cleaned? Showing the food before the tap water does not clean anything, it wets the surface and does nothing. Fill water in a bowl or container then put the grains in that. Rinse thoroughly with hands. Repeat the process until the color of the water remains unchanged. If cleaning is not properly done, then the external particles get into our stomach. They are not easily digestible by the stomach and results in stomach pain or indigestion. Cleaning helps in avoiding an upset stomach as a very first step.

Soaking

Soaking place an important role in the food processing. Many grains are tough to breakdown or cooking. For example, certain varieties of rice, pulses requires soaking, that will help us to remove the top layer and makes grains little soft and enables faster cooking. On the other side, soaking separates anti-nutrients from grains. Soaked water contains anti nutrients and that should be thrown out, never use the soaked water for cooking. Always rinse again the soaked grains once and use fresh water for cooking. This is a special step helps the grain to get rid of anti-nutrients, and shortens the cooking time. The soaking time is different for each grain ranges from 2 to 12 hours based on grains.

Fermenting/Sprouting

Sprouting is a process of transformation from grain to live plant. After soaking, water should be drained and the wet grains are tied in a cloth allowed to stay as it for a day or two. Small buds called sprouts are grown over a period of time. Similar to Soaking, this process uses natural yeasts to convert anti-nutrients into vitamins/minerals in the grains.

Roasting

As the process is time-consuming and tedious to be done on a daily basis, it used to be done once in a while and they preserve and use that powder. Sprouted grains do not stay from a couple of days and not much longer. The same can be extended by roasting. Roasting the sprouted grains till golden brown color smells good and stays longer. While roasting, you can feel the aroma of the grain, which indicates the right time to stop roasting. Avoid storing hot roasted grains immediately, allow the roasted grains to get cool naturally and then store it for later use.

Styles of Cooking

After all these steps, it needs a final step to get consumable. We can ground it to powder and use it for baking. We steam, or pressure cook and make delicious recipe and consume the grains, as convenient

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Friday, August 11, 2017

Millet Vs Oats - Which is more beneficial to help you in losing weight?

Which is better Oats or Millet?


Oats and Millet - Overview

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.

Nutrition

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 Thiamine than any of the millets. And both oats & millet have variable protein content.
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.

Preparation

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.

Cost

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.

Conclusion

Oats and Millet, both are good source of fibre and contains complex carabohydrates by nature. This helps your satiety level and also energy will be retained for longer duration. In general, consuming of whole grains not only help in weight loss, but it also improves our basic nutrition in the form of vitamins and minerals. Oats is one grain and Milets have variety. Consuming various millet as a part of weekly diet not only helps in weight reduction, also boosts your immune system and improves nutrition.

Millet - Farmers friend

To add further, 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 dry land 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.⁠⁠⁠

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Sunday, February 28, 2016

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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