Ingredients–

1. Split moong dal one cup
2. Chopped bottle gourd – one cup
3. Chopper carrot – one cup
4. Cow’s ghee- 2 tsp
5. Lemon juice- 1 tsp
6. Chopped ginger- ½ spoon
7. Asafetida – 1/8^th spoon
8. Sea salt- 1 tsp
9. Cumin seeds- ½ tsp
10. Black mustard seeds- ½ tsp
11. Curry leaves- few
12. Haldi powder – 1/4^th tsp

Process–

1. Wash lentils then finely chopped all the vegetable
2. Warm ghee in a saucepan and add turmeric and lemon juice
3. Now add finely chopped ginger and green chilies and sauté for two minutes
4. Now add chopped bottle gourd and chopped carrot and sauté for two minutes.
5. Add wash moong dal and around 250 ml of water and sea salt
6. Cover it and leave the mixture to boil till the contents are tender enough to be eaten.
7. At the time of serving temper cooked lentils with 1 tsp of clarified butter with cumin seeds, mustard seeds, and curry leaves.
8. Enjoy your dal with rice or roti.

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This amaranth porridge recipe provides a tasty breakfast that is packed with nutrition. The addition of digestive spices helps the body unlock, absorb, and assimilate the nutrients to better nourish your tissues and provide you with quality energy.

Ingredients:

• 1 cup amaranth (not rinsed)
• 2 cups water
• ¼ cup raisins or currents 
• 3–5 slices fresh ginger
• ½ cinnamon stick or ½ teaspoon cinnamon powder
• 1–2 cardamom pods or ¼ teaspoon cardamom powder 
• 1–2 teaspoons desi ghee or coconut oil
• Honey or coconut sugar to taste

Directions

1. In a medium saucepan, combine the amaranth, water, raisins, ginger, cinnamon stick, cardamom pods, and ghee or coconut oil.
2. Bring to a boil and reduce the heat to low. Cover with a tight-fitting lid and simmer for 20–25 minutes. 
3. Check the consistency every ten minutes or so and give it a quick stir—once it becomes creamy, your amaranth is done! Turn off the heat and leave the pot covered for five more minutes.

Serve your amaranth with a drizzle of honey (or coconut sugar) for sweetness and a dollop of ghee or coconut oil for a delicious creamy texture. Garnish with a squeeze of lime, a pinch of salt, and a touch of ground cinnamon and cardamom. Enjoy! 

Additional garnish recommendations for each dosha:

VATA: Top with 10 soaked and peeled almonds or a tablespoon of full-fat yogurt to promote rejuvenation.
Pitta: Top with shredded coconut and a dash of maple syrup to soothe and nourish the system.
Kapha: Top with a pinch of dry ginger and ½ teaspoon ground flax to prevent stagnation.

The post Spiced Amaranth Porridge Recipe appeared first on Sharma Ji Ka Aata.

From an Ayurvedic perspective, since Amaranth is lighter and dryer than wheat or corn, it is an ideal grain for Kapha dosha. Amaranth tastes somewhat like corn but is somewhat less -sweet. It dries up excess mucus and Kapha dampness, which benefits the lungs and respiratory system. Amaranth contains 30% more protein than rice and four times as much calcium as wheat. It is recommended for people with anemia because it is high in iron (blood-building). It is also high in manganese and magnesium (a muscle relaxer).

BENEFITS

1. Amaranth seeds are known for benefits like cholesterol-lowering properties and an increase in the number of red blood cells, which helps in the prevention of anemia. Several studies have shown that amaranth seed or oil may be of benefit to those with hypertension and cardiovascular disease; regular consumption reduces blood pressure and cholesterol levels while improving antioxidant status and some immune parameters.
2. Amaranth is also known for the protein content present in it when compared to any other grain. It not only has a very high content of proteins but also has different types of amino acids like lysine and methionine which are very rarely found in grains.
3. This seed also does not contain gluten and is an excellent option for people who need a gluten-free diet like for those individuals suffering from autism and even irritable bowel syndrome.
4. Amaranth seeds are said to have two times more calcium when compared to milk. Even a quarter cup of these seeds contains nearly 60% of the required iron for the body. it is recommended for pregnant and lactating mothers too.
5. Recent research has also stated that these seeds have tocotrienols, which is a form of vitamin E that has cholesterol-lowering properties in humans.

The post Amaranth appeared first on Sharma Ji Ka Aata.

Khapli Wheat Nutritional Facts – Constitution:

• The carbohydrate profile is 61 to 68 % of Starch and only 2-3% sugar.
• Has higher protein content than other wheat varieties, with 30-39% of protein being albumin and globulin.
• About 3% or less part of the grain kernel is fat.
• High levels of Vitamin E found in the wheat germ of Khapli is helpful in anti-oxidant synthesis.
• Niacin, Thiamine, and Vitamin B6 are present in healthy quantities.
• Also rich in Selenium, manganese, zinc, and Iron.
• 47 grams of Khapli contains 170 Calories, 1 gram of fat, 4 grams of fiber, 34 grams of carbohydrates, and 6 grams of protein.

Health benefits –

1. Diabetic-friendly:

• Khapli grain has a low–glycemic index (GI). This is very beneficial for Diabetes control. Low glycemic index means it is slowly digested to release sugar in low levels and maintains energy levels for longer periods. Hence sharp ups and downs of sugar levels are controlled.

2. Digestive System:

• Khapli is low in calories and rich in proteins and fiber, which keeps you fuller for longer. This can aids weight loss too
• It is rich in fiber content, is very easy to digest, and increases energy levels. A single cup of Khapli wheat can provide 20% of the daily recommendation of dietary fiber.
• It can prevent metabolic disorders and gallstone formation due to its fiber-rich profile.

3. Musculoskeletal System:

• The magnesium content in Khapli helps strengthen bones, muscles, and nerve system.

 4. High Nutritional Value:

• It is rich in Vitamin B3, selenium, iron, and magnesium.
• It also benefits pregnant women, post-pregnancy states, and the elderly by providing an excellent nutritional profile.

5. Immunity Booster:

• Khapli strengthens immunity due to the presence of complex carbohydrates and is recommended to the elderly and children.
• Zinc is essential for effective wound healing and a good immune system.

6. Good For The Heart:

• Beneficial in maintaining cardiovascular health.
• Khapli wheat lowers the harmful cholesterol levels (LDL, triglycerides, and total cholesterol levels) in the bloodstream reducing the chances of CVD (Cardio Vascular Disorders).
• Vit B3 (aka Niacin) present in Emmer’s wheat is good to control cholesterol levels.

7. Women’s Health:

• It helps to improve women’s health.
• It is known to provide relief in post-menopausal symptoms.

The post Khapli Wheat – Unlock The Power Of Food appeared first on Sharma Ji Ka Aata.

What is RAGI

For those of you who are from a region where ragi is not grown, ragi is, basically, a finger millet – a product that has been consumed by generations of people from Karnataka and some parts of Andhra Pradesh and Tamil Nadu.

It is called Nachani in Maharashtra, Nagali in Gujarat, Koda, or Mandua by Garhwali and Kumaoni people.

Health benefits

1. Source of calcium: Ragi is one of the best sources of calcium from a non-dairy product, with about 344 mg of calcium per 100 gm of Ragi. So, it is ideal for those who are lactose intolerant or vegan. As aging women are prone to bone-related issues such as osteoporosis, Ragi is a good addition to their diet too. Growing children are another demographic that must consume ragito fortify themselves with the calcium in it.
   
2. Rich in protein: Ragi is also rich in proteins, with about 6-8 percent protein content, making it a suitable addition to a vegan and vegetarian diet.

• Full of iron: Vegetarians frequently find themselves on the lower limits of the hemoglobin count. Ragi is a good source of iron for them and a good dietary addition for those who are anemic.
• Gluten-free: Allergies abound in many regions among different people and gluten is one of the main irritants. Ragi is safe to consume since it does not contain gluten. 
• Good for weight loss and diabetes: Ragi is ideal for weight loss and for those with diabetes as it only contains 1-2 percent fats. It also helps regulate blood glucose levels.
• Easy to digest: Despite being highly fibrous, with about 15-20 percent dietary fiber, ragi is an easily digestible cereal. This is because it is low in unsaturated fat and free from gluten. This is also why it is given to babies as a first meal.
• High potassium content: Ragi has very high levels of potassium – 408 mg per 100 gm of ragi. 
• Various amino acids: It also has some essential amino acids like Isoleucine, leucine, methionine, and phenylalanine – which are not found in other starchy items. 

RECIPE – LITTLE MILLET PULAO

Little Millet Pulao is a delicious pulao recipe made using little millet or Samaa rice as it is known in Hindi. It’s a great grain to make pulao if you are looking to replace rice from your diet. Little millet is lower in GI as compared to rice and is a gluten-free grain. If you know how to cook this right, little millet can be substituted for rice in most dishes.

Ingredients

• 300 gm Little millet parboiled
• 100 gm Carrot chopped
• 100 gm Peas shelled
• 100 gm Potatoes chopped
•  100 gm Onion
• 100 gm tomatoes
• 20 gm mint leaves
• One tablespoon of cumin seeds
• 1/4^th spoon cloves
• 1/2 teaspoon of ginger paste
• 2- 3 green chilies
• 2 spoon raisins
• Salt
• Oil one tablespoon

Instructions

1. Take a pan and dry roast the little millet for 2-3 minutes. Add 400ml of water, once the water starts to boil, and cook it covered on slow for 5 minutes.
2. Switch off the heat, when water is absorbed fluff it with a fork and use it in the recipe.
3. When little millet is cooking on the side you can prepare a tempering or tadka for it.
4. In a separate pan heat up the oil for deep frying and fry the chopped potatoes till light brown and drain them onto a kitchen napkin.
5. Now take out all the oil from the pan and leave just 1 tablespoon of oil in the pan, add cumin seeds, cloves, and bay leaf. Add chopped onion and ginger too
6. Fry them for 2 minutes on medium-high heat and add finely chopped green chilli and tomatoes. Also, add salt and red chilli powder.
7. Cook the tomatoes till pulpy and add chopped carrot and peas, cook them for 4-5 minutes while covered, and then add cooked little millet.
8. Mix everything gently and add chopped mint leaves, cook for 2 more minutes, and serve it hot.

The post RAGI – AN AGE OLD NUTRIENT DENSE GRAIN appeared first on Sharma Ji Ka Aata.

2. Natural coolant – It is great for people suffering from excess body heat and related digestive or skin conditions.

3. High in Protein – This grain is recommended in children and adults to increase body strength.

4. High in fiber – Barley has abundant dietary fiber, making it great for digestion and controlling blood sugar, and managing blood sugar spikes. This also helps with weight loss as dietary fiber makes a person feel fuller for longer.

5. Helps in Controlling cholesterol- Barley increases the release of bile from the liver and gall bladder, aiding fat metabolism. Since bile is an oily substance, the release of bile directly lowers triglycerides and cholesterol in the blood.
6. Gut friendly – Barley soothes irritated, inflamed bowels. Its fiber has been shown to repair the intestinal lining of the gut.

It also ‘liquefies’ the blood due to the presence of alkyl pyrazine, cleansing the blood of impurities. Barley is demulcent, i.e. slightly slimy, acting as a laxative.

RECIPE-Barley Water Drink is a healthy, cooling drink loaded with nutrients. Excellent for the body during summer, this beverage hydrates, nourishes, detoxes, and cools. We will explain to you how easy it is to make this ancient healing elixir at home!

If you are feeling heavy and bloated then try this bowel-cleansing Barley Drink:

Boil 200 ml of water and pour it into a thermos
Add 3 tsp of barley
1/2 tsp of fennel seeds
1/2 tsp of cumin seeds
1 tsp of coriander seeds
5 black raisins and soak them overnight. In the morning filter, the mixture adds a pinch of ginger and turmeric powder before drinking.
Wait 30-60 minutes before having breakfast.

The post BARLEY/JAU- Forgotten Super Grain and its benefits appeared first on Sharma Ji Ka Aata.

Serves: makes 6-8 Rotis

Ingredients

• 1 cup freshly milled millet flour (I have used finger millet here)
• 1 cup finely chopped fresh moringa leaves
• 1 tsp grated ginger
• 1 medium green chili (finely chopped)
• A pinch of asafoetida (heeng)
• 1 tbsp cold-pressed oil
• Pink salt to taste
• 1 cup of hot water to knead the dough

Leave the dough for 15 min. Make Rotis!!

Enjoy it!

The post Millet Roti appeared first on Sharma Ji Ka Aata.

Gulp down a glass of this magical drink to savor its amazing health benefits and get instant energy on the low days.

Ingredients

• 100 grams of Sattu
• Juice of 1 Lemon
• 400 ml of Water
• A pinch of Salt
• Fresh Mint Leaves for garnishing (optional)
• 1 tablespoon of diced Onion

Method

1. Take a large bowl and pour sattu in it.
2. Now slowly add water and form a smooth paste, dissolving all the lumps in the process.
3. Then all the remaining water into the bowl and dilute the paste into a drink.
4. Next, add salt, lemon juice and onion into the drink and mix well.
5. Pour the drink into a glass and garnish with some fresh mint leaves.

Enjoy it!

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Mixes vegetable Thalipeeth. Do try this lip-smacking recipe and don’t forget to share your feedback with us.

Serving – Makes 4 to 5 big-size Thalipeeth.

Ingredients

• 1 cup porridge mix
• 1 medium-sized onion, finely chopped
• 0.5 cup grated carrots
• 0.5 cup finely chopped spinach
• 3 tbsp finely chopped coriander leaves
• 1 tsp finely chopped green chilies
• 0.5 tsp turmeric powder
• 1 tsp lightly roasted and crushes dhania powder
• 0.5 tsp lightly roasted and crushed jeers powder
• 1 tbsp sesame seeds
• 0.5 tsp ajwain seeds
• Salt to taste

Method

1. Oil for roasting and applying slightly on banana leaves
2. Banana leaves to spread the Thalipeeth keep aside for 10 minutes. All the vegetables will leave some of its own water and your dough will become soft.
3. Heat a nom stick tawa on slow flame.
4. Wash and cut banana leaf to make a square shape leaf.
5. Spread some oil on the banana leaf to help the Thalipeeth to not stick to it.
6. Spread the prepared Thalipeeth dough on the banana leaf to make a circle of 1 mm thickness and transfer on to heated non stick tawa.
7. Cook on both sides on medium using 1/2 tsp oil till brown speckles appear.
8. To make curd and green chilli pickle raita 1/2 cup curd, 2 tbsp green chilies pickle matinated in lemon juice, salt, turmeric and broken mustard seeds. ( you can buy this ready-made from the market)

Enjoy!

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This is a mildly spiced dish so that you can enjoy it at any time of the day. Ideal for making for breakfast also for a busy day, when you know you will not eat for a long time. This porridge will definitely keep you full for hours!!

Serving – Serves 1 to 2

Ingredients

• 1 cup porridge mix
• 1 cup beetroot chopped and steamed
• 0.5 cup chopped onion
• 1 tsp chopped ginger
• 1 tsp green chilies chopped (optional)
• 0.5 tsp jeers
• 0.5 tsp coriander powder
• A pinch of asafoetida
• 0.5 cup slightly sour curd whisked with 2.5 cups of water
• Salt to taste
• 1 tbsp oil to cook

Method

1. Health the oil in non stick kadhai, add ginger and green chillies and fry on medium heat for 1 minute.
2. Add the onion and cook till the onions turn slight brown.
3. Add hing and jeers and cook for 2 minutes. Add the curd water and salt and boil for 2 minutes.
4. Then add the porridge mix and cook on medium flame till the mixture reaches the consistency that you want.
5. Adjust the consistency by adding more water and to make sure that it is fully cooked. Add the coriander powder and cooked beetroot, mix well and serve.

Enjoy!

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