Healthy Cereals which will help us to Eat Healthy.
Directions for use: Soak it in water for a minimum of 4 hrs and cook with 2.5 times of water on low flame directly (do not place a vessel) in a thick base cooker for 5 to 6 whistles and keep aside for 20 min before consuming. Can be used in place of white rice Can be used to make a delicious rice kheer and can also be used to make dal khichdi.
Barnyard Millet : Also called as Kodisama,Sanwa. Millets are one of the most nutritious gluten free grains available for consumption. They are rich in polyphenolic compounds and lignans which have various health benefits and are good for diabetics, good for the gut and also help in lowering cholesterol levels. Directions for Use: Soak for minimum of 4 hrs and cook in double the quantity of water in a cooker till soft. Can be had as a replacement for rice , in khichdi in idli, dosa etc..
Directions for use: Black Rice: Black rice has a deep red color and usually turns deep purple when cooked. Its dark purple color is primarily due to its high anthocyanin content which acts as a potant antioxidant. Since black rice doesn't undergo any refining or processing, it is able to retain its antioxidants, vitamins, minerals, and fiber. It is expensive as it is not easy to grow and yields only 10% of the harvest of other rice varieties. Soak it in water for a minimum of 4 hrs and cook with 2.5 times of water on low flame directly (do not place a vessel) in a thick base cooker for 5 to 6 whistles and keep aside for 20 min before consuming. Can be used to make a delicious rice kheer and can also be used to make dal khichdi. It can also be coarsely ground and added to soups. Can also be added to dosa batter to make them healthier. How to Cook Rice Khichdi : Soak Black rice , Red rice and Brown rice Or any one or two of choice for minimum 4 hrs. In a cooker add dal of your choice , the soaked and washed rice and vegetables of your choice. Add 4 time the quantity of water and cook on medium flame for 4 to 5 whistles. Keep aside for 20 minutes and enjoy nutritious Khichdi with Rasam, Sambar or Kadi.
Khapli / Emmer/ wheat : This is an ancient and superior wheat grain, which is reddish and long in structure .It was a staple of our ancestors thousands of years ago. Emmer is one of the oldest, cultivated cereal plants. Due to its long history, emmer is widely recognized as the original form of wheat. Benefits: • Rich in Fiber than the regular modern wheat • Emmer is rich in protein, magnesium and other vitamins. • Rich in B complex vitamins • Compared to modern wheat it is lower in gluten and higher in antioxidants Uses: Can be used to make rotis or dosas or halwas Khapli wheat daliya : It is made from Emmer / khapli wheat which is on of the most ancient forms of wheat. It is slightly reddish in color. Uses: It makes very delicious Lapsi Can be made into healthy veg daliya
Khapli / Emmer/ wheat : This is an ancient and superior wheat grain, which is reddish and long in structure .It was a staple of our ancestors thousands of years ago. Emmer is one of the oldest, cultivated cereal plants. Due to its long history, emmer is widely recognized as the original form of wheat. Benefits: • Rich in Fiber than the regular modern wheat • Emmer is rich in protein, magnesium and other vitamins. • Rich in B complex vitamins • Compared to modern wheat it is lower in gluten and higher in antioxidants Uses: Can be used to make rotis or dosas or halwas 1) Roasted khapli wheat rava : This aromatic stone ground rava is roasted and ready to use. Its texture and taste is irresistible. It is non sticky like regular rava due to its different gluten structure. Uses: Can be made into a delicious halwa / sheera / kheer Can be made into a healthy vegetable upma. Can be used to make spongy idlis or instant dosas.
Barley Daliya : It is made from the nutritious Barley grain which is Gut friendly due to its beneficial type of fiber. It also has numerous health benefits when consumed regularly. Uses: Can be made into delicious veg daliya. Cook and have it as a replacement for rice.
Incorporating healthy cereals is the first step towards healthy eating. The cereals or cereal products should be minimally processed so that they retain the fiber and nutrients in them. It is important to incorporate a variety of cereals in our diet ,including the ancient grains, which are a power house of nutrition. Diabetic friendly Rice: This is a fine variety of rice also called Telangna Sona, developed by Telangana State Agricultural University for the benefit of the farmers as this variety of crop is pest resistant. The Nutritional benefit of this variety of rice is that it has a lower Glycemic Index (GI) compared to the other regular white rice varieties. So, it can be consumed by Diabetics in a moderate quantity and will not disturb their blood glucose levels. Directions for use: Wash and cook in double the quantity of water to get non sticky texture after cooking. It can be used to make any type of rice dish.
Himalayan Pink Rock Salt : This salt is very commonly known as Saindhava namak which can be used during fasting. This is a mineral rich , chemical and preservative free type of salt. Pink Himalayan salt is extracted from the Khewra Salt Mine, located near the Himalayas . The Khewra Salt Mine is one of the oldest and largest salt mines in the world. This salt is believed to have been formed millions of years ago from the evaporation of ancient bodies of water. The salt is hand-extracted, minimally processed and unrefined. It possess up to 84 other minerals and trace elements. This salt has no traces microplastic as it is not extracted from the sea.
Rolled Oats : These Jumbo rolled Oats are the perfect start for a day. Unlike quick oats they are rich in fiber. Beta Glucan , the gut friendly fiber helps in weight management, and stabilizes blood sugars. Uses: Can be had with milk as a porridge Can be made into a vegetable porridge Can be incorporated into idlis and dosas and utappam
FOXTAIL Millet : It is also called as Tennai. Korra and Rala . Millets are one of the most nutritious gluten free grains available for consumption. They are rich in polyphenolic compounds and lignans which have various health benefits and are good for diabetics, good for the gut and aloshelp in lowering cholesterol levels. Soak for minimum of 4 hrs and cook in double the quantity of water in a cooker till soft. Can be had as a replacement for rice , in khichdi in idli, dosa etc How To Cook: • Soak millets for atleat 6 hrs or overnight. Wash and grind in a mixer in pulse mode for 3 – 4 seconds. The grains should just split. Do not make paste. • In a kadai add wood pressed oil . Add seasoning of rai, jeera, hing and haldi , dried red chilles and some kaju or peanuts. Add onion , green chillies, ginger, tomatoes and steamed veggies / sprouts of your choice and curry leaves(kadi patta). Add your favorite masala at this stage. • Add the ground millet and stir well for 2 minutes. Add 4 times the quantity of water and place lid. Cook for ten to fifteen minutes stirring occasionally. • Once done add salt and one tsp of ghee. • Millet veg porridge is ready to serve with chutney or curd.
3) Red Rice: This variety of rice is a powerhouse of nutrition. This variety of rice is generally unhulled or partially hulled due to the presence of the component/ pigment anthocyanin which is a potent antioxidant which helps fight many types of chronic inflammatory diseases like diabetes, obesity, cancer and some GI conditions. It is rich in vitamins, minerals and fiber. It has a distinct aroma which is very pleasant. Directions for use: Soak it in water for a minimum of 4 hrs and cook with 2.5 times of water on low flame directly (do not place a vessel) in a thick base cooker for 5 to 6 whistles and keep aside for 20 min before consuming. Can be used in place of white rice Can be used to make a delicious rice kheer and can also be used to make dal khichdi. Can also be added to dosa batter to make them healthier.
Brow top Millet: Also called as Andu Korralu , Korle. It is a very nutritious millet with unique anticancer and detoxifying properties. It is also very good for the GUT and helps relieve constipation. Its demand in market is increasing and its cultivation is becoming scanty due to the special conditions required for its growth. Directions for Use: Soak for minimum of 4 hrs and cook in double the quantity of water in a cooker till soft. Can be had as a replacement for rice , in khichdi in idli, dosa etc
Khapli / Emmer/ wheat : This is an ancient and superior wheat grain, which is reddish and long in structure .It was a staple of our ancestors thousands of years ago. Emmer is one of the oldest, cultivated cereal plants. Due to its long history, emmer is widely recognized as the original form of wheat. Benefits: • Rich in Fiber than the regular modern wheat • Emmer is rich in protein, magnesium and other vitamins. • Rich in B complex vitamins • Compared to modern wheat it is lower in gluten and higher in antioxidants Uses: Can be used to make rotis or dosas or halwas
