Thursday, February 6, 2020

Multi recipe Bryo Rava

Multi recipe Bryo Rava

Preparation of various recipes:

Just like Rice
Use Bryo Rava as a substitute for rice by pressure cooking in the proportion of 1:3 (rava 1: water 3) . Have it with anything that suits your taste.

To make Biryani/Pulao
Cook Bryo Rava as you would for pulao/biryani in the proportion of 1 (Rava) : 2.5 (Water) by adding required vegetables and spices

Rava Upma
Take required qty of Bryo Rava, add sauteed vegetables with required spices and salt to it with 2.5 measures of water. Pressure cook for 3-4 whistles

For pongal or kichadi add Moong Daal to Bryo Rava, Pressure cook as normal. Add required spices and salt to taste.

Note: Flavour of cinnamon in bryo rava may not be suitable for some recipes, try your own recipes and also share us.


Monday, January 6, 2020

Sprouted Wheat Instant Porridge or Malt

Sprouted Wheat Powder | Multigrain Porridge Mix - Ammae Foods India

Preparation time: 5 minutes

Method of preparation:

  1. Take 2 full teaspoons of Sprouted wheat powder in a glass.
  2. Add 80 ml water to the same.
  3. Mix thoroughly and crush the lumps to get dissolved fully.
  4. Fill the glass with hot or cold milk and its ready to consume.
  5. Add sugar upon one’s taste.

Note: Do not use Hot or Cold milk directly. Mix in small Quantity of water and then mix with milk.


Wednesday, August 28, 2019

Multigrain Atta - Roti or Chapathi

Multigrain Atta - Roti or Chapathi

Preparation time: 20 minutes

Method of preparation:

  1.  Take required quantity of flour.
  2.  Add little salt for taste.
  3.  Use Hot water to prepare dough.
  4.  Roll Chapathi using rolling pin and make thin rotis.
  5.  Heat the tava and cook the roti till brown spots appear on both sides.
  6.  Serve Hot.

Note: Don't use normal water, as it will be little hard to prepare. Use well heated water and mix it with a handle. Always prepare fresh and serve, if you prepare and keep it will become hard and touch to chew.


Tuesday, September 25, 2018

Ragi malt or Sprouted Ragi Porridge for all ages

Ragi (Finger millet) is a good substitute for rice. It is rich in fiber and contains very less unsaturated fat that makes it a perfect food for weight loss. It is one such rare cereal that doesn’t need to be polished and, therefore, can be consumed in its purest form with all its goodness intact. It contains no artificial colour , flavor, preservatives, additives. Sprouted ragi powder or Ragi malt is one of the well known traditional food, suitable for all ages.

Why Sprouting is important? Sprouting enhances the nutritional value of the grain. Sprouted grain differs from whole grain in three fundamental aspects;

  • Activates food enzymes;
  • Increases vitamin content, and
  • Neutralizes antinutrients like phytic acid which bind up minerals preventing your ability to fully absorb them.
  • Sprouting process apparently increases the amount and bio-availability of some vitamins (notably Vitamin C) and minerals, making sprouted grains a potential nutrition powerhouse.

Ragi Malt or Sprouted Ragi Porridge (For all ages)

  1.  Pour a small quantity (70ml) of plain water in a container.
  2.  Add 3 teaspoons of Ammae Sprouted Ragi powder 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 Ragi malt is ready to drink.

For elderly people, it helps in maintaining blood sugar and cholesterol level. The dietary fibre in the ragi keeps us satiety for a longer duration of time and enable stable digestion. Ragi porridge or Ragi mudde are well known traditional food well suitable for everyone in the family. Sprouted Ragi powder is highly nutritious as it is sprouted and roasted in compare to the grounded Ragi powder or Ragi malt.


Saturday, August 18, 2018

Sprouted Ragi Wean Mix porridge for babies

Ammae Sprouted Ragi Powder | Multigrain Porridge Mix - Ammae Foods India

Ragi (Finger millet) is a good substitute for rice. Benefits of ragi are numerous and it is a highly nutritious cereal loaded with calcium, proteins, iron and other minerals. Especially sprouted ragi is best weaning food.

Why Sprouting is important? Sprouting enhances the nutritional value of the grain. Sprouted grain differs from whole grain in three fundamental aspects;

  • Activates food enzymes;
  • Increases vitamin content, and
  • Neutralizes antinutrients like phytic acid which bind up minerals preventing your ability to fully absorb them.
  • Sprouting process apparently increases the amount and bio-availability of some vitamins (notably Vitamin C) and minerals, making sprouted grains a potential nutrition powerhouse.
Sprouted Ragi Wean Mix porridge for babies - Ammae Foods India

Sprouted Ragi Wean Mix (For infants)

  1. Take a small quantity (150ml) of plain water.
  2. Add 3 teaspoons of Ammae Sprouted Ragi powder to the same.
  3. Mix 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 minutes and add a pinch of sugar or salt or Jaggery powder for taste.

Note: Avoid Cold or Hot water to avoid lumps while preparing the mix. The powder does not have sugar or salt, you have to add it while preparation based on need


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?


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 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.


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.


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


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. 

Millet is a group of small-seeded grasses that are widely grown as cereal crops in Asia and Africa. There are different types of millet, such as pearl millet, foxtail millet, proso millet, finger millet, and barnyard millet. Millet is gluten-free and rich in protein, fiber, minerals, and antioxidants.

Oats are a type of cereal grain that are mainly grown in temperate regions. Oats are also gluten-free, unless they are contaminated with wheat or other gluten-containing grains during processing. Oats are high in protein, fiber, vitamins, minerals, and phytochemicals.

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.


In General, when comparing millet and oats per 100g, millet contains more protein (11g vs 10.7g), calcium (8mg vs 5mg), magnesium (114mg vs 83mg), phosphorus (285mg vs 244mg), potassium (195mg vs 162mg), zinc (1.7mg vs 1.3mg), and iron (3mg vs 2.4mg) than oats. It also has a higher amount of dietary fiber than oats (8.5g vs 6.5g). On the other hand, oats contain more thiamin (0.4mg vs 0.3mg), riboflavin (0.1mg vs 0.04mg), niacin (0.9mg vs 0.8mg), and folate (32mcg vs 16mcg), which are all types of vitamin B. Oats also have more manganese than millet (3.6mg vs 1.6mg), which is an essential mineral for metabolism and antioxidant defense.

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.


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.


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.

Both millet and oats have their own benefits and drawbacks depending on your nutritional needs and preferences. Millet may be better for you if you are looking for more protein, calcium, magnesium, phosphorus, potassium, zinc, iron, or fiber in your diet. Oats may be better for you if you are looking for more vitamin B or manganese in your diet. You can also mix and match both grains to get the best of both worlds.

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.⁠⁠⁠


Tuesday, May 24, 2016

How come sprouting breaks down anti-nutrients?

How come sprouting breaks down anti-nutrients?

How does sprouting improves nutrients?

Sprouting is a process of germination of a seeds, nuts, or grains. This basically increase the nutritive value of the grain. It is one of the traditional practice followed by our ancestors. Soaking, Sprouting and Fermenting are some of the age old practices.


Many suffer from indigestion while eating grains or grain based food. This is due to the the anti-nutrients (polyphenol, lectin and tannins) in the grains. Anti-nutrients are natural compounds available in plant seeds which obstructs the natural absorption of vitamins and minerals in them in the process of digestion. Because, this does not allow the nutrients to break down from the grain which leads to indigestion.

Soaking and Sprouting helps in the process of breaking phytate, a form of phytic acid that obstructs the absorption of nutrients and vitamins. It also breaks the nutrients for human absorption and also increase the bio-availability of the nutrients like calcium, iron, zinc and proteins.

How to Sprout?

Soak the grains for 5 to 48 hours depending on the grain. Then, strain the water and allow it for a day pr two. Just sprinkle little water to keep the grains in moisture. Small shoots will begin to grow from grains. Sprouts are nothing but young plants or baby plants. In this process, it is already half digested. After this it has to be refrigerated. Sprouts can be eaten raw or can be cooked to prepare various recipes.

Benefits of sprouts

Highly Nutritious - In compare with the normal grain, sprouted ones will have a high nutritive value. Especially the sprouted ones are rich in protein, folate, magnesium, vitamins C & K. As sprouting reduce anti-nutrients, our body's absorption of nutrients will be high.

Improves digestion - The fibre content in grain will increase and available for absorption. This insoluble fibre helps smooth transition of stool through gut and avoid constipation. This enables a smooth digestion.

Improve Heart health - Many studies confirmed that eating sprouts will help reduce LDL cholesterol and increase HDL cholesterol which is good.

Risk in eating sprouts

Often sprouts are consumed raw or slightly cooked. Temperature condition to get the sprouts also welcomes harmful bacteria like E.coli and Salmonella. This affects the gut and react slowly and lead to diarrhea or stomach pain.

To Conclude

We need to make a note of some things when we buy sprouts. If we can make sprouts at home, it is advisable.

  • Make sure sprouts are refrigerated while buying.
  • Store in fridge, remove only when you are about to use.
  • Wash and rinse the sprouts minimum couple of times before use it.
  • Plan for cooked recipes rather than raw or half baked ones.

Source: NCBI,, &


Sunday, April 17, 2016

Carbohydrates - Do we need to avoid them totally?

How important is carbohydrates?

Now a days, People look at the Energy and Carbohydrate levels in nutritional labels. This shows that they are conscious about eating a high amount of carbohydrates. But the effects of cutting out a vital amount of carbohydrates from diet will lead to missing out on key nutrients including B vitamins which convert food into energy, to fight tiredness and fatigue.

Types of Carbohydrates:

  1. Simple Carbohydrates: Found in sugary foods and drinks, they are quickly absorbed and can lead to energy spikes and crashes.
  2. Complex Carbohydrates: Found in whole grains, legumes, and vegetables, they are digested more slowly, providing sustained energy and maintaining blood sugar levels.

Simple Vs Complex

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 carbohydrates in your diet, but also include whole grains and pulses and beans because they are a valuable source of fibre, which protects against illnesses like colorectal cancer.

Putting weight due to carbohydrates is a partial reason for the fear in consuming carbohydrates.

Simple carbohydrates based food products like pasta or white bread will fill you but are broken down quickly, so they’ll make you feel hungry and quite sluggish. But simple carbohydrates 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 carbohydrates. That can be handled well in what kind of carbohydrates are we consuming. Eating more vegetables and fruits will fill the stomach, but will not support 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 carbohydrates. 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.

Should We Avoid Carbohydrates?

No, but Choose Wisely: Instead of avoiding carbohydrates, focus on choosing the right types. Prioritize complex carbohydrates over simple ones.

Moderation is Key: Balance your intake and avoid excessive consumption of sugary and refined carbs.

Listen to Your Body: Individual needs can vary based on activity level, health conditions, and metabolic rate. Tailor your carbohydrate intake to your specific requirements.

Carbohydrates are important, but choose and consume wisely !!!


Saturday, April 2, 2016

Amaranth - Not a grain, more than a that !!!

Amaranth are gluten-free and high in protein, fiber, minerals, and antioxidants. Cook amaranth seeds as porridge, popped like popcorn, or added to salads, soups, and baked goods.

What is Amaranth? 

Amaranth is not a grain like quinoa or millet. Amaranth seeds are pseudocereal, meaning that they are not true cereal grains.  but due to this seed's nutritional profile and its usage in casual cuisines, it is a grain. They have a nutty flavor and a crunchy texture. Amaranth seeds are superfoods due to their many health benefits.

One plant can produce up to 60,000 seeds. It is grown and consumed as a leafy vegetable in many countries around the world.

Amaranth, An ancient Grain

The word "amaranth" comes from the Greek "amaranths", meaning "unfading" or "immortal". This reflects the resilience and longevity of the plant. As well as its cultural significance. Amaranth is the common name for more than 60 different species of Amaranthus. They are usually very tall plants with broad green leaves and bright purple, red, or gold flowers. They are grown for their edible seeds. 

Amaranth seeds were first domesticated in Mesoamerica. It was a staple food for the Aztecs and Mayans. They used them for protein, energy, and ceremonial purposes. The Spanish colonizers tried to ban amaranth cultivation. They saw it as a threat to their religious and political dominance. Yet, some farmers continued to grow amaranth in secret. They preserved its genetic diversity and cultural heritage. They use it for medicinal purposes, like treating ulcers, inflammation, and high cholesterol.

In today's lifestyle

 Today, amaranth seeds are gaining popularity in the Western world. More people are looking for gluten-free, high-protein, and nutrient-dense alternatives. Amaranth seeds are a potential crop to feed the world's growing population. They can produce high yields with low inputs and environmental impact.

Amaranth is Nutritious & Tasty

One plant can produce up to 60,000 seeds. It is grown and consumed as a leafy vegetable in many countries around the world. Amaranth is, easy to cook, and palatable. It's also used in snacks and dishes. Cooked amaranth is 90% digestible. Amaranth has a nutty flavor that can complement both sweet and savory dishes. 

Amaranth seeds are not only delicious but also nutritious. Amaranth contains more than three times the average amount of calcium. It is also high in iron, magnesium, phosphorus, and potassium. It’s the only grain that contains Vitamin C. 

One cup of cooked amaranth seeds provides about 

  • 250 calories, 
  • 9 grams of protein, 
  • 5 grams of fiber, 
  • 5 grams of iron, 
  • 105 milligrams of calcium, 
  • 160 milligrams of magnesium, 
  • 364 milligrams of phosphorus, and 
  • 2 milligrams of manganese.

Amaranth is rich in lysine. Most grains like wheat are short on lysine, an amino acid. This makes amaranth a complete protein as it contains all the essential amino acids. Amaranth is gluten-free and good for your heart.  Amaranth has shown potential as a cholesterol-lowering whole grain. 

Nutrients in amaranth & health benefits

Good for muscle growth and repair

Amaranth seeds are a complete protein source. They contain all nine essential amino acids that our body cannot produce on its own. Protein is essential for building and maintaining muscle mass. It is also required for other functions of the body.

Helps in digestion and weight management

Amaranth seeds are rich in fiber. This can help regulate bowel movements and prevent constipation. It lowers cholesterol levels and keeps you feeling full for longer. Fiber can also help control blood sugar levels and reduce the risk of diabetes.

Improves bone health

Amaranth seeds are a good source of calcium, magnesium, phosphorus, and manganese. These are all important minerals for bone health. They can help prevent osteoporosis, fractures, and other bone-related disorders.

Enhances cognitive function

Amaranth seeds contain manganese. It is a trace element that plays a role in brain function. Manganese can help improve memory, learning, mood, and mental health.

Has antioxidant property  

Amaranth seeds contain phytochemicals that have antioxidant properties. Antioxidants can help protect our cells from oxidative stress and damage. They can also help prevent chronic diseases such as cancer, cardiovascular disease. It also cures neurodegenerative disorders.

Amaranth, Simple recipes 

Cooked whole: 

You can cook amaranth seeds like rice or quinoa by boiling them in water or broth until they are soft and fluffy. You can then use them as a side dish or add them to salads, soups, stews, casseroles, or stir-fries.


You can pop amaranth seeds like popcorn by heating them in a dry skillet over high heat until they pop. You can then season them with salt or spices and enjoy them as a snack or sprinkle them over yogurt or oatmeal.


You can grind amaranth seeds into flour using a blender or a coffee grinder. You can then use amaranth flour to make bread.

In fact, amaranth porridge is a traditional breakfast in India, Peru, Mexico, and Nepal.

In conclusion

Amaranth seeds are versatile and we can use them in many ways. They are also easy to prepare and cook in various ways. Amaranth porridge, which is a great option for breakfast. It is a famous leafy vegetable in South India.

Amaranth in other languages 

Rajgeera (Hindi), Rajgiri (Kannada, Konkani, Sanskrit), Mulaikeerai (Tamil), thotakoora (Telugu). The Hindi name for amaranth, rajgeera, means “the king’s grain.”  Its other name, ramdana, means “God’s own grain.”