Author: umanarula

Ancient Indian Grains are Trending! Why millets should be a part of your diet.

umanarula Leave a comment

Going back to our roots, traditions and grandma’s kitchen, we find that millets was a staple in our Indian households.

Often looked down upon as poor man’s food, these coarse grains are a power house of nutrients.

Millets are a healthier substitute to rice and wheat largely due to their nutritional values and low glycaemic index that makes them more suitable for diabetics and for weight loss.

Each kind of millet is three to five times nutritionally superior to rice and wheat in terms of proteins, minerals and vitamins. Millets are rich in B vitamins, calcium, iron, potassium, magnesium, zinc, also gluten-free . Thus millets are also suitable for people with allergies/intolerance of wheat.

Interestingly millets need very little water, have a short growing period , no millet attracts any pest hence they have no or low fertiliser usage . All this makes them more environmentally sustainable.

Top 10 Health Benefits

  1. Help to protect against diabetes.
  2.  Provide a good source of energy.
  3. Can be an aid to weight loss.
  4. Prevent anaemia.
  5.  Gluten free alternative.
  6. Reduce cholesterol.
  7. Prevent premature ageing.
  8. Keep the digestive system healthy.
  9. Help in managing BP.
  10. Increase the strength of bones.

 

Millets are certainly not just a temporary fad; they are part of eating pattern of many people in India and they’re back where they belong and also trending in west.

Know your Millet

Barnyard Millet (Kuthiravali in Tamil / Odalu in Telugu / Oodhalu in Kannada / Kavadapullu in Malayalam / Sanwa in Hindi):

A high source of iron and fibre, this widely available variety is suitable for upmas or Pongal. Barnyard millets are high in fibre content, phosphorous and calcium. It has a low glycemic index and thus regular intake helps in type 2 diabetes and cardiovascular disease.

 Barnyard Millet

 

Foxtail Millet (Tamil: Thinai / Telugu: Kirra / Malayalam: Thinna / Kannada: Navane/ Hindi: Kangni):

Rich in minerals and vitamins, this lends a lovely texture to upma or Pongal. Foxtail millets are high in Iron content and these millets are totally pest-free. Foxtail not only not need any fumigants, but act as anti pest agents to store delicate pulses such as green gram. They also control blood sugar and cholesterol levels and increase HDL cholesterol.

 Foxtail Millet

 

Finger Millet (Ragi in Kannada / Kelvaragu in Tamil / Ragulu in Telugu / Koovarugu in Malayalam/ Mundua in Hindi):

A staple in many parts of Karnataka where it’s common to find Ragi Dosas or Rotis. Ragi Porridge is a great substitute for oats or cereal at breakfast especially for children. It is rich in calcium and protein and has a good amount of iron and other minerals. Ragi tops in antioxidant activity among common Indian foods and is filled with Essential Amino Acids (EAA) which are essential for human body.

 Finger Millet

 

 

Little Millet (Samai in Tamil / Same in Kannada / Sama in Telugu and Chama in Malayalam/ Kutki in Hindi):

Ideal for crispy dosas or even idlis, this millet is also loaded with iron and fibre. Smaller in size than other millets, little millet is high in Iron content, fibre and has high antioxidant activity. It helps in diabetes and stomach related diseases.

 Little Millet

 

Pearl Millet (Hindi: Bajra/Kannada: Sajje / Telugu: Sajjalu / Tamil: Kambu / Malayalam: Kambam ):

Pearl millet is the most widely grown type of millet and India is the largest producer of pearl millet. Pearl millet is a rich source of phosphorus, which plays an important part in the structure of body cells and bones.

Pearl Millet

 

Proso Millet (Tamil & Malayalam: Panivaragu / Kannada: Baragu/ Telugu: Varigulu / Barri: Hindi):

A great substitute for rice in a risotto or a traditional Bisi Bele Bath, you could also cook this millet in place of rice as a great health option with sambar or rasam.

 Proso Millet

 

Kodo Millet (Hindi: Kodra/Kannada: Harka / Telugu: Arika/ Tamil: Varagu / Malayalam: Koovaragu):

Kodo millets contain high amounts of polyphenols, an antioxidant compound, they also are high on fibre, low on fat. making them fit  for diabetics.

 Kodo Millet

 

Sorghum Millet (Hindi: Jowar/Kannada: Jola / Telugu: Jonna / Tamil: Cholam / Malayalam: Cholam):

Sorghum has high nutritional value, with high levels of unsaturated fats, protein, fiber, and minerals like phosphorus, potassium, calcium, and iron. It has more antioxidants than blueberries and pomegranates. Sorghum helps to improve metabolism.

 Sorghum Millet

 

 

Amaranth( Hindi-Cholai/ Marathi: Rajgira)

Along with other health benefits of Amaranth, it helps in preventing hair loss and greying and also improvement of eyesight.It can prepared in form of both sweet (laddoo,chikki) and savoury snacks(dosa,idli).

 

 Amaranth

 

Buckwheat (Hindi:Kuttu/Kotu)

Rich in antioxidants and highly digestible protein. No wonder its staple for Navratri fasting (celebrated twice in a year before change of season) to provide body much needed digestive rest.

 Buckwheat

 

The Healthiest Way of Cooking Millets

Like all grains, before cooking millet rinse it thoroughly under running water to remove any dirt or debris. After rinsing, soak them in water for 4-6 hours. Soaking speeds up their cooking & digestion.After soaking boil, cover and simmer in a pan for about 25 minutes or pressure cook. The texture of millet cooked this way will be fluffy like rice. If you want the millet to have a more creamy consistency, stir it frequently adding a little water every now and then.

To impart a nuttier flavor to the cooked millet, you could roast the grains first before boiling. To do this, place the grains in a dry skillet over medium heat and stir them frequently. When they have achieved a golden color, add them to the boiling cooking liquid.

The flours of millets can also be used to prepare dosa,roti or idlis.

A few quick serving ideas

  • Cooked millet can be served as a breakfast porridge to which you can add your favourite nuts and fruits.
  • Cook them in form of biryani replacing rice.
  • Millet Idli and Dosas are all time favourite.
  • Ground millet can be added to homebaked bread and cookies.
  • Toss cooked and chilled millet with your favourite chopped vegetables and either chicken or baked tofu cubes. Add dressing and you have an easy, delicious salad meal.
  • Puffed millets serve as an excellent snack when roasted and combined with nuts.

 

Coming Soon-Millet Recipes

Follow us on fb https://www.facebook.com/UmaNarulaNutriguide/ for Millet Recipes and much more about Nutrition.

Uma Narula is an award winning practising Nutritionist since 10 years.If you have any queries you can email  on uma@nutriguide.co.in or call  on +91 99676 35556/+32 468 29 79 49.

 

7 post-party cleansing tips this festive season

umanarula Leave a comment

 

Your body has all the power to cleanse itself . It just needs the supply of right ingredients. Avoid feeling bloated and queasy with these easy to follow tips during and after the festive season to purify your system.

Keep those fluids going: Fluids are key since extra salt, sugar and alcohol can dehydrate your body. Start your day with a tall glass of lemon water to flush out the pollutants from the night before.

Keep your kitchen stocked: Most of us have a habit to avoid stocking up the kitchen especially as we don’t eat at home during those days. Stock healthy snacks such as  veggies and dips, fruits, trail mixes,sprouts and nuts. That way you will eat healthy when you are hungry instead of reaching out for sweets or savouries.

Must have: Fermented foods like Idli,Carrot Kanji and yogurt balance the levels of probiotics in your tummy,and so  aid in flushing the toxins produced after metabolism of alcohol.

 

Focus on nutrient-dense foods: Mushrooms,broccoli,cucumber,oranges,carrots,sweet potato,pumpkin,kale are low in calories but high in vitamins, minerals, phytochemicals,antioxidants and loads of fibre.Having a rainbow of fruits and veggies on your plate not only provides eye candy but also ensures the supply of broad range of nutrients that your body ripped off.

Breakfast hack: Make yourself a banana berry smoothie in the morning. The banana calms your stomach, while the berries will soothe. The fruits are also rich in electrolytes, magnesium, and potassium, all nutrients that are depleted during heavy drinking.

Herbal teas do help: Drinking herbal concoction (like basil,ginger, fennel, mint, or chamomile) the morning after a crazy night calms, soothes  and relaxes your stomach. Tea also works wonders on headaches and indigestion, especially when sweetened with organic  honey.

Get some shuteye: After getting to bed as the sun was rising, you’re probably surprised that you woke up just a few hours later (much to your chagrin). And why is this? The spins and other effects of alcohol interfered with your REM cycle last night. The solution is simple: if you had a late night, rest up the next day.

 

Hope this helps.If you have any queries feel free to reach out and I’ll gladly answer them.

 Do you know any tips to add? Let us know in the comments.

If you enjoyed this post, we’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Twitter or Facebook. Thank you!

 

Uma Narula is an award winning practising Nutritionist since 10 years.If you have any queries you can email  on uma@nutriguide.co.in or call  on +91 99676 35556/+32 468 29 79 49.

7 Pre-party good food hacks this festive season

umanarula 7 Comments

Tis the season for holidays and celebrations, but while you relax or party, do make sure your stomach is fed right or you might land up falling sick bang in the middle of the party season.

 

Nutritionists are not immune to these challenges either! What works for me is a game plan that I put together in advance. This does not need loads of planning only an awareness that  Yes! I’m going to celebrate My Health First!

 

Never go to a party hungry: Resist the urge to fast or “save up” for a big holiday meal. Arriving to a party famished can increase the likelihood for overeating, and when we are super hungry, we tend to crave simple carbohydrates, sugar or whatever we can get our hands on, which usually isn’t the healthiest choice.

 

Snack ideas to eat before you leave. Ideal options include a mix of protein and fiber (such as boiled chickpea chaat,mixed sprouts with veggies, an egg on a whole wheat slice of toast with tomato and leafy greens, Greek yogurt with berries or hummus with sliced veggies) to help keep you satisfied and more controlled once you arrive at the party.

Carry a snack: If the party calls for you to bring a dish or beverage, opt for a tray of colourful crudité with hummus or a yogurt dip, Steamed or smoked veggies, Grilled fish or chicken breast.

This way, you’ll know you have a healthy snack option available and so will your fellow guests.

 

Yogurt dip: Grate cucumbers and mix the grated mixture with low fat  yogurt. Season with rock salt, white pepper and oregano.

Be picky: Resist the urge to try every indulgence, which can leave you feeling stuffed and bloated. Instead of piling your plate with a little bit of this and that, choose a dish or dessert that you love and look forward to, and enjoy it in an appropriate portion (alongside some colourful veggies, lean protein and whole grains, of course!). Avoid the calorie rich appetizers, stick with mushroom, paneer or tofu or chicken skewers instead.

 

Use small plates: It’s super difficult to fill up only half a plate at a buffet, studies prove that a majority of us prefer a plate that is 70% full. The easy hack is smaller plates; smaller portions; problem solved.

 

Stay hydrated: Alternate alcoholic beverages with regular or sparkling water – spacing out your cocktails is key not only to control calories (which can be super high in some alcoholic beverages), but also to keep you hydrated and help prevent nasty hangover symptoms the morning after. Try adding a lemon or lime wedge and drinking your water in a champagne glass to keep things festive.

Schedule time for exercise: We are often busier during the holidays, and it’s easy to let a regular exercise routine fall by. Try scheduling a simple 10-15minute routine into your calendar as you would a lunch date and stick to it.

 

Try workouts that can be done at home to save time. Jumping Jacks,Spot Jogging, Spin biking, Lunges(each leg), Suryanamaskar to name a few.

Focus on socializing, not food: Let’s not forget what the festivities are all about – spending time with loved ones! Instead of parking yourself by the buffet table, seek out someone you haven’t spoken to in a while and have a meaningful conversation. This is great both for catching up with loved ones and avoiding the mindless eating and snacking (and drinking!) that are easy to succumb to in the party setting.

Here’s to a happy and healthy festive season!

 

Do you know any tips to add? Let us know in the comments.

If you enjoyed this post, we’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Twitter or Facebook. Thank you!

Stay tuned!! Post Festive Cleansing Tips coming up next week.

Uma Narula is an award winning practising Nutritionist since 10 years.If you have any queries you can email  on uma@nutriguide.co.in or call  on +91 99676 35556/+32 468 29 79 49.

10 sure-shot ways of tackling your child’s food problems

umanarula Leave a comment

As a mom and nutritionist, I completely relate to the challenges of feeding our little ones in the healthiest possible manner, given the constraints of a busy and demanding schedule, especially when you have a picky eater at hand. Here are what I call, the ‘Golden Rules’ to help improve & broaden your child’s diet by introducing healthy foods and teaching them the relationship between health & food in a fun way.

1. Set a good example

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  • Your child imitates everything you do. If you eat a variety of healthy foods, your child is more likely to follow suit. Your job is to offer nutritious food choices at meals and snack times.
  • You decide the what, where, and when of eating.
  • Your child’s job is to choose how much he or she will eat of the foods you serve. This will encourage your child to continue to trust his or her internal hunger gauge.

2. Respect Your Child’s Hunger

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Young children tend to eat only when hungry, so don’t force feed. As growth slows its pace, kids tend to eat less.

3. Be Persistent in the Right Way

Most children need to try a new food 10-15 times before they develop a taste for it. So if your child has refused something once, does not mean that he will never eat it. Keep trying at different times.

4. Make Every Calorie Count

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Offer your child foods that pack lots of nutrition into small doses like eggs, dates, prunes, nuts & dry fruits. Keep the empty calories like biscuits and cakes away.

5. Leave Taste Out Of It

Talk about the color, shape, aroma, & texture – not whether it tastes good.

Also Read: Have a Berry Nutty Christmas this year…..

6. Make it Accessible

You can designate a low shelf in the fridge or a small cupboard with you some of kids favorite (nutritious) foods and drinks.

7. Recruit Your Child’s Help

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This is one of the best. You can get your kids help you select fruits and veggies in a store or with rinsing vegetables or stirring a cold batter or setting the table. Basically with anything that connects them to food in a better and fun way.

8. Minimize Distractions

Emphasize a strict no to TV, Ipad and any other distraction during meal and snack time. Emphasize on the relation between food & hunger, and food & health.

9. Share it

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You can invite friends who ‘like to eat’ over for meal. Group feeding allows your child to learn from other children’s positive example.

10. How to make food fun for kids?

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Call these finger foods playful names such as:

  • apple moons (thinly sliced)
  • banana wheels
  • broccoli trees (steamed broccoli florets)
  • carrot swords
  • cheese building blocks
  • Cucu   O’s (o-shaped cucumber slices)

Place the food on an easy-to-reach table.

Hope this helps. If you have any queries you can email me on umanutritionist@gmail.com or call me on +91 99676 35556

Why Snacking is so Important for Kids (18 awesome snacks ideas as well!!)

umanarula Leave a comment

Snacks are not only fun treats, they’re an essential part of daily eating, as they provide nutrients which will help kids reach their full growth potential. Snacking can help kids keep their energy up, make up for skimpy or skipped breakfasts, and provide fuel before after-school sports or other activities.

Good snacks provide carbohydrates, protein, fiber, and some healthy fat. Generally speaking, foods rich in protein or fiber help kids stay fuller for longer, and they’re packed with the nutrients kids need to thrive.

It’s important to be a snack role model. What do your kids see you snacking on? As kids get older, they generally follow your lead, so choose your own snacks wisely. The easiest way to do this is to use the same guidelines for snack planning as for meal planning; feed your child the same types of foods you would at breakfast, lunch, and dinner, including low-fat dairy and other lean protein sources, such as eggs, whole grains, fruits, and vegetables. Think of snacks as mini meals.

There’s debate about how many calories a child’s snack should provide, but it makes sense to aim for about 100 calories for smaller children, to upwards of 300 calories for active teenagers. Let your child’s hunger rule what he or she eats.

Here are a few healthy snack ideas for your little ones:

  1. Prunes & Dates mixture
  2. blog2bRoasted Makhanas (Lotus Seeds), peanuts, cashew mixture
  3. Boiled potato or Sweet potato chaat
  4. blog2cWhole wheat flour pancakes
  5. Cheese Dosa can be served with nutrition packed chutneys-: Walnut chutney, Amla Chutney

Also Read:  Here It Is-The Fun n Healthy SnackBox Plan Week 3!!!

  1. Omelets with veggies/scrambled   eggs/sunny side up
  2. blog2dWhole wheat wraps/Rolls /frankie with fillings like: Cottage cheese/cream cheese/grated cheese/chopped or mashed veggies
  3. Paneer dhokla sandwich
  4. Homemade Srikhand/fruit yogurt/smoothies
  5. blog2eCarrot kheer /carrot halwa
  6. Home made Walnut cake
  7. Home made Milkshakes
  8. blog2fAtta laddoos
  9. Til Laddoos
  10. Mix Fruit Chaat
  11. Air Popped Popcorns
  12. Peanut Chikki
  13. 18. Besan / Moong dal Cheela