Little Millet Pulao

Serving size – 2

Ingredients:

Little Millet – 1/2 Cup

Saffron Strands – 10 – 15

Warm Milk – 1/4 Cup

Water – 1/2 Cup

Each of Chopped (Almonds, Cashews) – 4 Tbsp

Ghee – 2 Tbsp

Roasted Onions – 2 Tbsp

Fennel Seeds – 1/2 Tbsp

Kashmiri Chilli Powder – 1/2 Tbsp

Grated Ginger – 1/2 Tbsp

Salt – 1/3 Tbsp

Raisins – 12

Cardamom Crushed – 1 Big

Cardamom – 2 Small

Cinnamon Stick – 1’’

Star Anise – 1

Instructions:

• Wash and soak Millet for 30 minutes. Drain.
• Soak saffron strands in warm milk for 30 minutes.
• In a small pressure Cooker, add ghee and temper all the spices.
• Add cashews and almonds and roast them golden.
• Now add drained millet, saffron milk, salt, chilli powder and water. Cook for 3 whistles.
• Let pressure settle down. Open, fluff up after 5 minutes and add roasted onions.
• Aromatic Pulav is ready.

Little Millet Curd Rice

Serving Size – 2

Ingredients: V Little millet – 1/2 cup , Water – 2 cups ,  Curd – 3/4 cup , Milk – 1/4 cup , Grated carrot – 3 Tbsp , Coriander leaves finely chopped ,  Salt to taste V Oil – 1 Tbsp , Mustard seeds – 1/2 Tbsp , Split urad dal – 1/2 Tbsp , Few curry leaves , Finely green chilli – 1 , Chopped and ginger – 1/4 inch piece

Instruction:

Boil water, add the millet and cook till the millet becomes soft.

Then take the millet in a mixing bowl and mash it and add curd, milk and mix it well.

Heat oil in a tadka pan and add the seasoning ‘to temper’ let it splutter.

Transfer the tempering to the rice along with grated carrot, coriander leaves and required salt. Mix well.

Serve chilled and garnish with carrots and coriander leaves

Bajra Halwa

Serving size – 6

 Ingredients

Pearl millet (bajra) flour – 1½ cups, Ghee – ½ cup, Sugar – 1 cup , Slivered almonds – 1 Tbsp ,Slivered pistachios – 1 Tbsp , Green cardamom powder – ½ Tbsp , Water – 4 Cups

Instruction:

• Heat ¼ cup ghee in still pan, add pearl millet flour, and saute for 8 – 10 minutes or till fragrant.
• Add 4 cups water and mix till well combined. Cover and cook for 4 – 5 minutes.
• Add sugar, slivered almonds and slivered pistachios and green cardamom powder and mix well.
• Add remaining ghee and mix well. Cook on medium heat for 2 minutes.
• Transfer in serving bowl. Sprinkle almond and pistachios on top and serve warm.

Bajra Methi Thepla

Serving size – 2

Ingredients:

Wheat flour – 30 g , Bajra flour – 30 g ,  Methi leaves – 30 g , Sesame seeds – 10 g , Ginger – 5 g , Green chillies – 5 g ,  Oil – 10 ml , Salt – 5 g , Water – 80 ml

Instruction:

• To make multigrain methi thepla, combine all the ingredients in a deep bowl and knead into a semi – soft dough using enough water.
• Divide the dough into 6-8 equal portions and roll out each portion into 150 mm. (6″) diameter circle using whole wheat flour for rolling.
• Heat a non – stick tawa (griddle) and cook each circle, using a little oil, till it turns golden brown in colour from both the sides.
• Serve the multigrain methi thepla hot.

Pearl Millet Thalipeeth

Ingredients: Pearl millet flour- 1 cup, rice flour2 tsp, onions – 1 finely chopped, green chillies – 1 to 2 (optional), garlic paste – 1/2 tsp (optional), salt to taste, coriander – (2-3) tsp finely chopped, oil – for cooking, warm water- to knead and ajwain – 1/2 tsp

Preparation Method:

• Mix all ingredients by adding warm water and knead into a dough
• Make small (golf ball size) rounds of the dough and on plastic sheet apply some oil and press it into a flat circle and create hole in the center.
• The thalipeeth shouldnt be too thin, as it may break.
• Shallow fry in a pan.
• Remove on paper napkin, serve hot with chutney, sauce or pickles.

Jowar Phirni

Serving size – 2

Ingredients: Jowar soaked – 20 g, Milk – 100 ml ,Brown Sugar – 50 g , Cardamom powder – 5 g , Assorted dry fruits – 10 g

Instruction:

• Soak jowar for 2 – 3 hrs.
• In a skillet, heat milk on low medium flame and add soaked jowar.
• Bring the mixture to a boil.
• Add sugar and cardamom, cook until the jowar is completely cooked.
• Garnish it with dry fruits and serve cold.

Jowar Upma

Serving size – 1

 Ingredients:  Jowar – 30 g ,Onion – 25 g . Capsicum – 40 g . Bottle gourd – 35 g ,Tomato – 50 g , Coriander leaves – 14 g ,  Leaves Curry leaves – 5 – 8 , Oil – 5 g , Boiled Peas – 25 g

Instruction:

• Soak jowar grain in water for at least 30 minutes.
• In a deep pot, add 3 cups of water to a boil. Add some salt and the soaked whole jowar to the boiling water.
• Cover and let it cook on medium heat till the grains are soft. Takes about 10 mins.
• Jowar grains will soak in most of the water and be a little wet and mushy. You can also cook whole jowar in the rice cooker.
• On another stove, heat oil in a wok/ kadhai. Once the oil is hot, add mustard seeds, dried red chili, and curry leaves. Sauté for a minute before adding green chili, ginger, and onion.
• Mix well and cook for a minute.
• Add the chopped bottle gourd and capsicum. Mix and cook for 5 minutes, until the vegetables start to soften.
• Add the boiled peas, tomatoes, turmeric and salt. Mix well and cook for a couple of minutes.
• Add the cooked jowar and lime juice.
• Mix well and cook for another minute.
• Garnish with fresh coriander and serve hot.

Sorghum Salad

 INGREDIENTS

1 cup sorghum, rinsed in a fine mesh colander.

3 cups water Sorghum

Lemony dressing

2 tablespoons olive oil

2 tablespoons lemon juice

¼ teaspoon red pepper flakes

¼ teaspoon fine grain sea salt

1 clove garlic, pressed or minced

Freshly ground black pepper, to taste

Other ing.

3 cups baby arugula

¼ cup crumbled feta

2 tablespoons grated Parmesan cheese

Optional: 1 cup boiled chickpeas

Roasted cherry tomatoes

1 pint cherry tomatoes

1 tablespoon olive oil

Sea salt

METHOD

1. First, cook the sorghum: Combine rinsed sorghum and three cups water in a small pot. Bring to a boil, then cover and reduce heat to medium-low. Cook until the sorghum is pleasantly tender but still has some chew to it, about 55 to 65 minutes. You can wait until the sorghum is halfway cooked before proceeding with the next steps.
2. To roast the cherry tomatoes: Preheat oven to 200°C (400°F). Line a small, rimmed baking sheet with parchment paper for easy cleanup. Toss the whole cherry tomatoes with one tablespoon olive oil and a sprinkle of salt. Roast until the tomatoes are soft, plump and starting to burst open, about 18 minutes.
3. To make the dressing: Whisk together the olive oil, lemon juice, red pepper flakes, salt and pepper until emulsified.
4. Once the sorghum is cooked: Drain off any excess water and pour the cooked sorghum into a serving bowl. Pour in all of the dressing, all of the cherry tomatoes and their juices, the arugula, feta, Parmesan and chickpeas (optional). Toss well and serve.

Cream of Sorghum Soup

Serving Size – 3

Ingredients:  Sorghum grain – 100 g , Bouquet garni – 1 no , Roughly cut vegetables – 100 g ( celery, carrot, onion and turnip) , Veg. stock – 1000 ml , Seasoning – to taste

Instruction:

• Clean and boil sorghum along with all the vegetables.
• Add a spring of bouquet garni.
• When all ingredients are well done remove bouquet garni.
• Blend it in a mixer and bring back in a pan to boil.
• Adjust the seasoning and add a dash of fresh cream.
• Serve it piping hot 

Sorghum Muffins

 Serving size – 6

 Ingredients : Sorghum (jowar) flour – 75 g , Whole wheat flour – 75 g , Extra light olive oil – 32 g , Raw sugar or light brown sugar – 80 g ,Very ripe bananas, mashed – 150 g , Flax seeds ground and soaked in 3 Tbsp water for 10 minutes – 1¼ Tbsp , Baking powder – ¼ Tbsp ,  Soda bicarb(baking soda) – ¼ Tbsp,  Vanilla extract – ½ Tbsp,  Walnuts, chopped – 35 g , Milk – 85 ml , Salt – ½ Tbsp

Instruction:

• Lightly grease 6 molds in a muffin tray and preheat the oven to 200°C.
• Sift together the flours, salt, baking powder and soda bicarb in a bowl.
• In a separate bowl, lightly whisk together the olive oil and sugar followed by the flax mixture, mashed bananas, vanilla essence and milk.
• Now using a spatula, gently fold in the dry, flour mixture into the wet mix until almost combined. Put in the chopped walnuts and in just a few strokes, fold them into the batter taking care not to over – mix.
• Rest the batter for 10 minutes and then fill the greased molds till three fourths full.
• Bake in the centre of the oven for 16 – 18 minutes till the muffins are tall and golden. A toothpick inserted into the centre of the muffin should come out clean with no traces of wet batter.
• Cool in the tray for 5 mins before transferring them onto a wire rack to cool fully.
• Store in an air – tight container at room temperature for a couple of days.

AMARANTH MANGO SMOOTHIE

Serving Size – 2

 Ingredients:  Amaranth – 1/2 Cup (Puffed) , Mango (washed, clean, peeled, cut pcs) – 1/2 cup , Milk (chilled) – 200 ml , A pinch Cinnamon powder , Ice cube (optional) – 1 – 2 cube

Instruction:

• First blend mango in a blender jar
• Then add remaining ingredients.
• Blend them and serve cold

Amaranth Chikki

Serving size – 6

Ingredients: Amarnath (Rajgira) – 1 Cup , Almonds – 1/2 Cup , Jaggery – 1/2 Cup , Some dry coconut slices for garnishing ,  Water – 1 Tbsp

Instruction:

• Heat up a pan or kadai with a heavy base, once it is nicely warmed up, start roasting the rajgira in small batches of 1 Tbsp at a time. Keep stirring, until they puff/pop up well. This will take few seconds (make sure the pan is moderately hot but not at a very high temperature or very low)
• Sieve roasted rajgira through a large sifter and keep the puffed rajgira in a large bowl.
• Add Dry Roast Almonds in a pan till they turn slightly dark brown. Once cool, chop them in small pieces.
• To make jaggery syrup in the same pan pour 2 Tbsp of water and add jaggery and melt it on low to medium heat.. keep stirring occasionally.
• Add the melted jaggery and Almonds to the puffed rajgira and mix everything very well.
• Take out the mixture on a greased tray or plate, let it Cool slightly, Flatten with the back of a spoon or bowl, garnish with thin slices of dried coconut
• Cut into Pieces with a sharp knife and then it’s ready to serve

Kodo kheer

Serving size – 4

Ingredients : Kodo millet – ¼ cup., Milk – 4 cups,  Ghee – 2 Tbsp , Charoli – 1½ Tbsp,  Finely chopped dry fruits – 1 – 2 Tbsp, Sugar – ¼ cup , A large pinch of nutmeg powder , green cardamom powder – ¼ Tbsp

Instruction:

• Bring milk to a boil in a deep non – stick pan. Continue to cook for 3 – 4 minutes. Heat 1 Tbsp ghee in a non – stick shallow pan. Add charoli, pistachios, almonds, and cashew nuts and saute for 1 – 2 minutes. Transfer on a plate.
• Heat remaining ghee in the same pan, add the kodo millet and saute for 2 – 3 minutes. Transfer this into the boiling milk and mix well. Cook for 10 – 12 minutes while stirring in between.
• Add sugar, mix and cook till the sugar melts. Add nutmeg powder, green cardamom powder, and roasted nuts and mix till well combined. Cook for 1 – 2 minutes.
• Transfer the kheer in a serving bowl, garnish with blanched pistachios, and saffron strands.

Kodo Millet Appam

Serving Size – 6

Ingredients: V Kodo Millet (Varagu) – 3 Cups , Grated Coconut – 1 Cup , Poha (rice flakes) – 3/4 Cup Tender Coconut Water – 1 Cup , Sugar – 1 Tbsp , Salt as per taste

Instruction:

• Wash and soak the kodo millet (varagu) for 2 hours.
• Soak poha separately for 2 hours.
• Drain and grind poha and kodo millet to a smooth batter adding grated coconut and tender coconut water.
• Add sugar, salt and ferment for 8 hours. Let the batter be a little thin.
• Preheat an aappa kadai lightly.
• With a ladle, add 1 measure of the batter, swirl the kadai 2 – 3 times so that it spreads evenly, thin at edges and remaining batter will settle to the centre of the
• Cook on medium flame.

Samak Chawal Dhokla

Serving Size – 2

Ingredients:  Samak charwal – 60g , Curd – 50g , Pound ginger and green chill into paste. , Oil – 1 Tbsp, Salt – to taste, Red chilli powder – 1/4th Tbsp,  Green chill – non spicy – 1 small , Ginger – 1 inch place 

Instruction:

• Take a dhokla steamer pan. Apply oil and keep it ready.
• Add water to the dhokla steamer and keep it ready.
• Add paste of green chilli and ginger to soaked batter of samak chawal and curd.
• Add salt and mix it properly.
• Pour batter in an oil coated dhokla pan. Sprinkle red – chim powder, sesame seeds on top and allow it to steam for 15 minutes checking in – between.
• Once steamed properly, transfer it into a serving dish.
• Heat the oil in pan add curry leaves, cumin seeds and sprinkle the seasoning on dhokla, served with mint coriander chutney

Barnyard Millet Burfi

Serving size – 4

 Ingredients: Barnyard Millet – 100 g , Milk – 250 ml ,Sugar – 50 g , Ghee – 4 Tbsp , Dry Fruits – handful

Instruction:

• Wash and grind the Barnyard Millet
• Heat ghee in a pan and mix it with barnyard millet
• Cook flour on low flame with continuous stirring for 10 minutes
• Boil milk and sugar in another pan to make condensed milk
• Finally combine all the ingredients and continuously stir to prepare the final dish.
• Once the mixture thickens, remove it from the gas.
• Grease the pan and pour the mixture and let it rest and put in the refrigerator.
• Cut into pieces and serve

Kuttu Beetroot Tikki

Serving Size – 2

 Ingredients: Kuttu flour – 1 cup , Beetroot – 2 medium, boiled and mashed ,Oil/butter – 1 Tbsp , Peanuts – 1 Tbsp, chopped , Jeera – 1 Tbsp, roasted , Red chilli flakes / Green chillies – 1 , Black pepper – 1 Tbsp , Chopped Ginger – 1 inch,  Chaat masala – 1 Tbsp , Salt to taste

Instruction:

• Combine all the ingredients and make small balls.
• Now flatten them on your palm.
• In a well oiled non – stick pan cook on both sides and serve hot with any home made chutney.

Buckwheat Flour Cookies

Serving size – 10

Ingredients :

Buckwheat flour – 1 cup ,Almonds – 1/4 cup, powdered , Ghee – 50g , Sugar – 1/2 cup, powdered , Green Cardamom – 1 / 2 teaspoon powdered , Salt – as per taste

Instruction:

• Mix together desi ghee, powdered sugar, cardamom powder and salt.
• Add the kuttu ka atta and water as required to knead into a dough.
• Keep covered for 10 minutes and then make small balls out of the dough. Flatten and place them on the baking tray.
• Preheat the oven and bake at 150°C for 10 minutes or till they are firm. If you feel they have not baked enough, flip them over and bake them well on the other side too.

Millet Lassi

Serving size – 2

Ingredients :

Ragi flour (Finger millet flour) – ¼ cup , Yoghurt – ¼ cup , Water – 2½ cup , Pinch of Salt for taste

Instruction:

• Heat 1 cup of water in a vessel.
• In a bowl, whisk together ½ cup water and ¼ cup Ragi flour.
• When the water begins to boil, slowly add the flour mixture to the boiling water while mixing with a spoon.
• Cook the flour for 3 minutes, or until it thickens but is still runny. Add more water while cooking, if necessary to ragi java.
• In a glass/cup combine 1/4 cup Ragi java and 1/4 cup homemade yoghurt and water if required.
• Lightly churn and add salt.
• Serve cold. 

Ragi Uttapam

Ing

1 cup Ragi flour • 1/4th cup wheat flour • 1/4th cup rice flour (optional) • 3/4th cup water • Half tsp yeast/baking soda (optional for quick fermentation) • Salt as per taste • Finely Chopped coriander • 1-2 finely chopped green onions • 1-2 finely chopped chillies • Cumin seeds • Some grated coconut fresh/dry (optional) • Oil • Butter/ghee (optional)

Method

1. Take a mixing bowl 2. Add 1 cup ragi flour (it is considered as very healthy grain since it contains rich fibers which helps in weight loss and it helps to control the sugar level for diabetic patients, it also contains huge amount of vitamin D) 3. Add 1/4th cup wheat flour 4• Add 1/4th cup rice flour (optional it gives little crunch to the pancake) 5• Add approx 3/4th cup of water to it and mix it well 6• Rest the mixture for minimum 3 hours for blending (In option we can add half tsp of yeast/ baking soda in the mixture for fermentation) 7• Check the batter after 3 hours, the consistency of the batter should be lighter/thinner than before 8. Add salt as per taste 9. Add finely chopped coriander 10. Add finely chopped green onions 11. Add finely chopped chillies 12. Add cumin seeds, it gives a nice flavor to it 13. Add some grated coconut fresh/dry (optional) 14. Again mix it well INGREDIENTS: METHOD: Ragi Uttapam 15. Now heat up the non stick pan put some oil on it and then wipe the oil with a tissue 16. Put the batter on pan to make small sized pancakes 17. Pour some oil around it (use butter/ghee in option to taste it better) 18. Cover the lid and cook on medium flame 19. Good steam prevents the use of more oil/butter/ ghee 20. Now open the lid after 2-3 mins and you will see nice air bubbles on the pancake, flip the cake and again cover it up with the lid and leave it for 2-3 mins to cook the other side of it 21. You can put the vegetables on the top of the pancake instead of putting in the batter, as we put it on the normal uttapam and then your healthy ragi pancake will be ready 23. Serve it with curd/pudina chutney, it tastes very nice

Foxtail Millet Lemon Rice

Serving Size – 2

 Ingredients:  Foxtail Millet – 1 cup,Mustard seeds – 1 Tbsp ,White Urad Dal – 1 Tbsp , Raw Peanuts – 1 Tbsp , Carrot – 1/4 cup, chopped , Curry leaves – 1 sprig, roughly chopped , Ginger – 1 inch, grated , Green Chillies – 2, finely chopped , Turmeric powder – 1 Tbsp , Lemon Juice – 2 Tbsp , Salt to taste , Oil – 1 Tbsp  Coriander Leaves – few sprigs

Instruction:

• In a pressure cooker add foxtail millet and 1½ cup of water. Cook on medium flame for 3 whistles.
• Heat oil in a pan and add mustard seeds, urad dal and peanuts. Sauté until golden brown.
• Add the curry leaves, ginger, green chillies, turmeric powder and carrots and stir for a few seconds.
• Once the carrots are softened, add the cooked foxtail millet, sprinkle some salt and stir nicely until the millets soften.
• Steam the rice for 2 – 3 minutes and then squeeze in the lemon juice and give a quick stir
• Garnish it with coriander and your rice are ready to serve

Foxtail Millet Cutlet

Ingredients: Dehulled foxtail millet – 100 g, potatoes – 20 g, carrots – 20 g, beans – 20 g, salt – 2 g, pepper – 5 g, chat masala – 5 g, bread crumbs – 20 g, green chillies – 5 g, water – as required and oil – for shallow or deep frying

Preparation Method: • All the chopped vegetables and foxtail millet grain are cooked and kept aside. • In a pan add one tablespoon of oil, ginger garlic paste, sliced green chilies and fry them until light brown colour appears. • Add the cooked millet, chat masala, pepper and cooked vegetables and mix them well. • Make them into cutlet shapes, coat the cutlets with foxtail bread crumbs. • Shallow or deep fry in a pan them until light brown colour appears. • Serve with tomato sauce or chutney.

Finger Millet Laddu

Ingredient

Finger millet flour- 1 cup, sugar- 1/2 cup powdered, ghee – 3 tsp, milk – 1/4 cup, cardamom powder-1 tsp, coconut gratings and dry fruits – as required chopped finely Finger Millet Laddu Preparation

Method:

• Finger millet flour until roasted aroma appears.
• Roast dry fruits in ghee, heat milk and melt the jaggery.
• Add all roasted ingredients together and mix well.
• Shape into round lemon sized balls manually and serve.

For more information, please click on Magical Grains Millets Presentation

Meet the Millets  

Millets are small cereal grains that belong to the grass family They are nutrient-dense, small-seeded grains that are widely grown in India. They have similar energy value as other staple cereals, but provide added benefits of high fibre, vitamins, minerals and antioxidants. There are many different varieties of millets, each with a unique nutritional value.

Millets are classified into Major Millets and Minor Millets based on their grain size. Major millets include sorghum, pearl millet and finger millet. Barnyard, kodo, foxtail, little and proso are the minor millets. There is another class of millets—the pseudo millets—which includes buckwheat and amaranth.

Millets as superfood

The tiny “grain” is gluten-free and highly nutritious as it is packed with vitamins and minerals. With higher proportion of complex carbohydrates, resistant starch & fibre, it helps mitigate different lifestyle conditions It has good-quality fat, is rich in B vitamins especially niacin, pyridoxine and folic acid and offers good amount of calcium, iron, potassium, magnesium and zinc making them a preferable choice over the cereal grains. Millets also contain several antioxidants. They are also recommended for the well-being of infants, pregnant and lactating mothers, the elderly and convalescents in various suitable forms. By any nutritional parameter, millets are miles ahead of rice and wheat and be aptly termed as “superfood”.

Health Benefits of Millets

The important nutrients present in millets deliver following health benefits:

• These are a valuable source of micronutrients vital for good immunity and overall health.
• These are highly nutritious, non-glutinous and non-acid forming foods. Hence, they are soothing and easy to digest. They are the least allergenic and most digestible grains available.
• These are an excellent source of dietary fibre, which aid digestion, promote satiety and help in eliminating disorders like constipation, excess gas, bloating and cramping.
• A very high proportion of the millet grain comprises dietary fibre and non-starch polysaccharides which help in weight regulation.
• They have low glycaemic index which means they have a minimal impact on blood sugar levels, thus beneficial for
• Millets are naturally gluten-free, making them an excellent choice for individuals with celiac disease or gluten sensitivity.
• Being rich in antioxidants millets are beneficial against diseases like heart problems, high blood pressure, inflammatory diseases and cancer.
• The high fibre present in millets plays a major role in cholesterol lowering LDL (bad cholesterol) from the system and increasing  HDL (good cholesterol).
• Fermented millets promote the growth of Gram-negative bacteria that makes them an effective probiotic
• The rich magnesium content in it reduces menstrual cramps and has the potential to regulate menstrual cycle.
• Antioxidants present in it fight free radicals in the body and neutralize them thereby slowing down the ageing process.
• Millets can improve a person’s mood due to the high concentration of the amino acid tryptophan.
• Good for senior citizens as these are energy-dense, rich in protein, fibre, vitamins and minerals, are easily digestible and hypo allergenic.

Unique Health Benefits and Usage of Major millets

Sorghum – Jowar

• Sorghum is rich in a variety of nutrients, including B vitamins (thiamine, riboflavin, niacin, folic acid and beta carotene), which play an essential role in metabolism, nerve cell development and boosting health of hair and skin.
• It also contains the goodness of iron that is important for immunity, energy and overall vitality.
• It is traditionally malted, fermented or sprouted to prepare gruels for toddlers for overall physical and cognitive growth and development along with building a good gut health in children.

Usage

Sorghum is generally used to make rotis. It is easy to replace rice or quinoa with whole sorghum in most recipes. It can be ground into a meal and consumed as porridge.

 Pearl millet – Bajra

• Pearl millet has a high energy content compared to other millets.
• It is loaded with omega-3 fatty acids and other nutritional fatty acids good for our heart health and general well-being.
• It helps in bone growth development and repair as it is rich in calcium and phosphorous.
• Its B vitamins are particularly useful in preventing hair loss.
• Pearl millet contains high concentration of magnesium which helps reduce severity of respiratory problems for asthma patients and is also effective in reducing migraine attacks.
• The high fibre content in pearl millet is also known to reduce the risk of gall stone occurrence. The insoluble fibre content in pearl millet reduces the production of excessive bile in our system. Excessive amount of bile secretion in our intestine often leads to aggravate the condition of gall stones.
• Due to its hypo allergic property, it can be safely included in the diets of infants, lactating mothers, elderly and convalescents.

Usage

Bajra grain can be used to make khichri and porridge. Ground flour is used to make roti.

Finger millet – Ragi

• Ragi is an excellent source of calcium for growing children and aging people. Ragi consumption helps in development of bones in growing children and in maintenance of bone health in adults. Ragi keeps diseases such as osteoporosis at bay and could reduce risk of fracture.
• It is a very good source of iron and helps in condition of anaemia.
• It enhances production of milk in lactating mother.
• It maintains skin health, with a good supply of vitamin E.
• It is beneficial in conditions of anxiety, depression, insomnia (sleepless nights) and migraines.
• Green Ragi is good for conditions blood pressure, liver disorders, asthma and heart weakness.
• It is traditionally malted, fermented or sprouted to prepare gruels for toddlers for overall physical and cognitive growth and development.

Usage

Ragi could be enjoyed in different forms and preparations such as roti, cheela, dosa, porridge, upma, biscuits, halwa etc. Ragi malt, or porridge being highly nutritious and easy-to-digest is a common weaning food.

 Foxtail millet or Kakun

• It is loaded with minerals such as calcium, iron and copper, making it a nutritious option for pregnant women and malnourished children for strength and immunity.
• It cures phlegm, strengthens muscles and cures gastric disorders.
• It is an excellent source of vitamin B12 and aids in proper functioning of nervous system.

Usage

It is usually used in making porridge, idli, upma, payasam, biryani etc.

Little millet – Kutki

• Packed with polyphenols and antioxidants compared to the other millets it is a powerful anti-ageing food that also builds immunity.
• It also fights inflammation and is useful for asthma patients.
• It is rich in iron and helps to control anaemia.

Usage

It can be substituted with rice in pulao, payasam, khichadi, biryani etc.

Kodo millet – Kodon

• It is excellent for strengthening the nervous system.
• Regular consumption of this millet is very beneficial for postmenopausal women suffering from signs of cardiovascular disease, like high blood pressure and high cholesterol levels.
• It also helps in reducing the joints and knee pain and helps in regularizing the menstruation in women.

Usage

It can be cooked as a pulao, payasam or kheer and substituted for rice. It can be ground into flour and used to make dishes such as upma, idli, dosa, pongal, khichdi, snacks, porridge, biscuits and noodles.

 Barnyard millet-Sawan

• Sanwa is rich in calcium and phosphorous, which helps in bone building.
• Those looking to improve their blood lipid profile can also try this millet as the antioxidants in it are useful for this purpose.

Usage

It can be used to make porridge or pulao.

Proso millet -chena

• Rich in calcium, proso is essential for bone growth and maintenance.
• It fights ageing and is beneficial for the nervous system too.
• It is beneficial in preventing pellagra (a skin disease which causes the skin to become dry, scaly and rough) caused due to the niacin deficiency.
• Traditionally it is used as recuperative food, especially post pregnancy or illness.

Usage

It can be used to make upma, pulao/biriyani, porridge etc.

Amaranth or Rajgira or Ramdana

• This pseudo millet is rich in antioxidants that fight free radicals and inflammation. Hence it is a great anti-ageing grain.
• It contains the amino acid lysine that is either absent or scarce in other grains; lysine helps in the absorption of calcium, building muscles and producing energy.

Usage

It can be boiled, like rice, ground into a gluten-free flour for baking, popped like popcorn or made into a nutritious porridge.

Buckwheat or Kuttu

• This millet contains rutin, a bioflavonoid known to control hypertension.
• Possessing anti-inflammatory properties, buckwheat particularly protects against childhood asthma.

Usage

Buckwheat is generally ground into a fine powder to make bread, puris and cheelas.

How much millet to Eat per day?

According to the ICMR-National Institute of Nutrition the quantity of millet should be around 33% of the total cereal consumption during the day. For example, for a reference man with sedentary activity 275 g of cereals is recommended including millets. So, if you are taking millets then you can take about 1/3rd or 33% (90-100gm of millets per day) of the recommended quantity. Side effects of millets only occur if it is consumed excessively. A balanced diet can help in lowering these adverse millets’ side effects. Furthermore, if millet is soaked overnight, rinsed, and then cooked, the antinutrient content can be decreased significantly.

How to include millets in the diet?

Millets can be used in preparing many dishes. Cereals can be replaced with millets for any preparation like rice, roti, dosas, cheela, cookies, cakes, porridges, upma, biscuits, idli, pancakes, ladoo, pulao, payasam, breads etc. You can add millets to soups for added texture and nutrition. Millets contain significant amounts of essential amino acids methionine and cysteine while limited amounts of essentials amino acid lysine. There are 9 essential amino acids and all of them are needed to build proteins, hormones and other important compounds. It is recommended to add legumes (which are rich in lysine) to millets in the ratio of 1:3 (legumes: millets) to improve the protein quality of millets.

Millets are a nutritional powerhouse with numerous health benefits and also sustainable farming advantages. Their resilience to harsh environmental conditions and rich nutrient content makes them an excellent choice for both human health and the planet. By incorporating millets into your diet, you can enjoy a diverse and nutritious range of foods. So, consider making millets a regular part of your meals and experience their wholesome goodness for yourself.

To reduce food waste, here are some effective strategies:

Plan meals and make shopping lists: Plan your meals in advance and create a shopping list based on the ingredients you need.

Proper storage: Storing food in an appropriate manner can extend its shelf life and reduce food waste Understand the optimal storage conditions for different types of food, such as keeping perishables refrigerated, using airtight containers, and freezing when appropriate. Store greens with a paper towel in a plastic container in the crisper drawer, tomatoes and bananas on the counter, potatoes and onions in a cool, dark place and fresh herbs in a glass of water.

First in, first out (FIFO): Practice the FIFO method when storing food. Place newer items at the back of the fridge or pantry and use older items first to prevent them from expiring.

Understanding expiration date labels on food. “Best Before” dates pertain to the quality, while “use by”/”expiration date” pertain to food safety. “Best Before” means, you can eat food past this date but it might not be at its best taste, quality and freshness. “Use by” implies that you’ve got until the end of this date to use or freeze the food before it becomes too risky to eat.

Clean The Refrigerator: When your fridge is overly cluttered, it’s easy to overlook leftovers and food that isn’t being used. It’s also easier to forget that you have something already and end up buying it again when you didn’t actually need it. Cleaning out the refrigerator on a regular basis will reduce clutter, which makes planning and organizing easier and more efficient.

Portion control: Serve and consume appropriate portions to avoid overeating and leaving excess food on plates. You can always go back for seconds if needed.

Save and utilize leftovers: Get savvy on how to reuse leftover food items and scraps instead of immediately tossing them in the trash. Transform leftovers into new meals or snacks. Get creative and repurpose them into sandwiches, salads, stir-fries, or soups. Use the below suggestions for utilizing food scraps.

• Vegetable and fruit scraps: Save vegetable peels, trimmings, and fruit scraps in a container in your freezer. Once you have a sufficient amount, use them to make homemade vegetable broth or fruit-infused water.
• Citrus peels: These peels can be candied, used as a drink garnish, or added to infused water. Alternatively, zest your peels before using the citrus fruit and place the zest in the freezer to be used later in baked goods or sprinkled on yogurt or oats.
• Chop and freeze leftover herbs: Herbs are a flavorful addition to any meal. If you cannot  use up all the herbs before they go bad, chop them up and store them in the freezer. You can easily pull out a few handfuls to add an extra pop of color and flavor to future meals.
• Stock and broth: Save meat bones, vegetable scraps, and herb stems to make homemade stock or broth. Simmer them with water and spices for a flavorful base for soups, stews, and sauces.
• Smoothies and juices: Overripe fruits and vegetables can be blended into delicious smoothies or juices. You can also freeze them in portions for future use.
• Pickling: Preserve leftover vegetables like cucumbers, carrots, or radishes by pickling them. This extends their shelf life and adds tangy flavors to your meals.
• Bread crumbs: Stale bread can be transformed into croutons or breadcrumbs by toasting or grinding them. Use these crumbs as a binder in cutlets, or as a coating for snacks prior to frying.
• Leftover meal remix: Get creative with using leftover cooked food. For example, use leftover roasted vegetables in salads, soups, or as a filling for rolls. Leftover cooked rice can be transformed into curd rice, lemon rice or cutlets.
• Freeze for later: If you have excess food that you won’t consume before it spoils, freeze it in portions for later use. Soups, stews, sauces, and even certain fruits can be frozen and enjoyed at a later time.

How to freeze food safely to extend its shelf life

• Don’t put hot food in the freezer: Allow cooked food to cool completely prior to freezing. Placing warm food in the freezer can cause other foods to thaw.
• Use appropriate packaging and seal food tightly: Use foil, plastic wrap and plastic freezer bags. Try to remove as much air when wrapping. Or if you’re using food storage containers, make sure you’ve left enough space in the container for liquid to expand as it freezes.
• Freeze foods in portion sizes you’ll need for future meals.

Infuse vinegar with citrus scraps for homemade cleaner: Oranges, lemons, limes and other citrus fruits make wonderful homemade cleaners. Drop a few citrus peels into a jar of vinegar, shake it up and let it infuse for a week or two. Strain the liquid, compost the peels and you have your own cleaner that can tackle everything from pots and pans to the kitchen floor.

Save dried, crushed eggshells for plant fertilizer: Next time you crack open an egg, rinse the shell and place it in a bowl on the counter to dry for a few hours. Once the shell is dry, crush it up and store it in a plastic bag or glass jar. When the time comes to plant seedlings, drop several pinches of the eggshells in the hole before adding your plant. Eggshells can offer extra potassium, phosphorus and other essential nutrients to plants as they grow.

Pamper Yourself: If you want to save money while avoiding potentially harmful chemicals found in some skincare products, try preparing a scrub or mask at home. Combine overripe avocado with a bit of honey for a luxurious combination that can be used on the face or hair. Mixing used coffee grounds with a bit of sugar and olive oil makes for an invigorating body scrub. You can also apply cool used tea bags or excess cucumber slices to your eyes to reduce puffiness.

Donate to food banks or shelters: If you have surplus food that is safe for consumption but won’t be used, consider donating it to local food banks or shelters that accept donations. Many organizations collect excess food and distribute it to those in need.

Composting: Establish a composting system for food scraps that are not suitable for consumption or donation. Composting allows organic waste to break down naturally and turns it into nutrient-rich soil that can be used for gardening.

By incorporating these practices into your routine, you can significantly decrease household food waste and make a positive impact on the environment.

If you suffer from a bellyache or diarrhea after drinking milk or milk products, then you may be having lactose intolerance.

<stronLet’s understand what is lactose and its intolerance.

Lactose is a sugar found in milk and milk products. The small intestine produces an enzyme called lactase that breaks it down into two simpler forms of sugar: glucose and galactose. The body then absorbs these simpler sugars into the blood.

Lactose intolerance occurs when your body does not make enough lactase and you have digestive symptoms—such as bloating, diarrhea, and gas—after eating or drinking milk or milk products. It can occur at any age and may be life-long or temporary.

Is lactose intolerance same as milk allergy?

Lactose intolerance is not the same as a milk allergy. Lactose intolerance is a digestive system disorder, while milk allergy is a reaction by the body’s immune system to milk proteins. If after consuming milk products you experience swelling, tightening in your throat, hives, shortness of breath or anaphylaxis, it indicates milk allergy. An allergic reaction to milk can be life threatening and one should immediately seek medical attention. If, on the other hand, you experience abdominal pain, gas diarrhea, constipation, or bloating, it is indicative of lactose intolerance. Milk allergy most commonly occurs in the first year of life, while lactose intolerance occurs more often during adolescence or adulthood.

Symptoms

• Common symptoms of lactose intolerance include: abdominal bloating, a feeling of fullness or swelling in the abdomen, diarrhea, stomach pain or cramps, gas and urgency to go to the toilet. Symptoms usually occur within 30 minutes to 2 hours of consuming milk or milk products and range from mild to severe, based on the amount of lactose present in the food and the amount a person can tolerate.

What foods contain lactose?

Common sources of lactose are milk, cream, ice cream, soft and processed cheese, sour cream, dairy desserts, milk or white chocolate and any food product containing these. 

How can I be sure I have Lactose Intolerance?

The easiest way to determine whether you have lactose intol­erance is with an elimination diet. Remove all dairy sources from your diet for 14 days. It is important that you read labels and avoid fast-food during this time, as they may contain sources of hidden lactose. After 14 days, note how you are feeling. Then try to reintroduce dairy to see how your body responds. In case you experience a return of symptoms, then you have lactose intolerance. If, however, the symptoms remain at the end of the 14-day elimination period, another food may be the source of your problem. You may need to follow a more restrictive elimination diet to identify the problem food/s.

How is lactose intolerance managed?

Symptoms of lactose intolerance can be managed by avoiding dairy products that cause problems and by taking lactase enzyme supplements if needed.

❖ Choose foods that contain less lactose than regular milk. One cup of milk contains 9-14 grams of lactose. Research has shown that most people with lactose intolerance can tolerate 7 grams of lactose without a problem. Milk and ice cream have the highest concentrations of lactose per serving. Cheese contains less lactose than milk. Hard cheeses like swiss and cheddar have very low lactose levels and generally don’t cause problems. Butter, cream, cream cheese, and sour cream also contain low concentrations of lactose.

❖ Take milk or milk products with other foods. Having milk with cereal or having cheese with crackers results in slower digestion and makes it easier to tolerate lactose. Even though ice cream has a high lactose content, its high sugar and fat content may lessen the symptoms of lactase deficiency. Curd is also rich in lactose but may be tolerated because the bacteria help to convert lactose to lactic acid while setting of curd.

❖ Try lactose-free milk and milk products. Lactose-free milk (Amul) in which lactase is added to milk is widely available and considered safe, Non-dairy alternatives include soy or nut-based milk.

❖Probiotics. Probiotics such as Lactobacillus spp., Bifidobacterium longum or Bifidobacterium animalis help to produce lactase in the gut and may improve lactose intolerance.

❖ Read food labels to avoid hidden sources of lactose. Lactose is found in many “nondairy” food products like processed foods, salad dressings, nondairy creamers, whipped toppings and protein powders or bars. Products with any of the following in their list of ingredients contain lactose: milk, lactose, whey, curds, milk by-products, dry milk solids, and non-fat dry milk powder.

❖ Try lactase enzyme products. You may use lactase tablets (e.g., Lactaid) before you eat or drink milk products. The lactase enzyme digests the lactose in the food and therefore reduces the chances of developing digestive symptoms.

Can lactose intolerance affect my health?  Milk and milk products are important source of nutrients like calcium, protein, vitamin A, B 12 and D in the diet. In addition to causing unpleasant symptoms, lactose intolerance may affect your health by causing deficiency of these nutrients.

How can I get enough nutrients that milk has, if I have lactose intolerance?

Calcium:  If you can tolerate only limited amounts of dairy products, make sure to eat other calcium rich foods like soya milk, tofu, quinoa, canned salmon with bones, sardines, dark green vegetables (broccoli, spinach, mustard), beans & legumes, almonds, dried figs, chia seeds, sesame seeds, sunflower seeds and foods fortified with calcium.

Protein:  Egg, chicken, meat, fish, legumes, pulses, tofu, nuts & seeds.

Vitamin A: Carrot, broccoli, sweet potato, cod liver oil, organ meat, spinach, pumpkin, musk melon, egg, apricot, papaya, mango and peas.

Vit B 12: Fish, meat, poultry, eggs. In case you are vegetarian, you may need B -12 supplement as Vit B-12 is found only in foods of animal origin.

Vitamin D: Levels can be enhanced by exposure to natural sunlight, consuming fatty fish, egg yolk and other fortified products.

Knowledge empowerment allows us to navigate the complexities of our genetic makeup and make choices that positively influence our health outcomes. By understanding the impact of specific dietary choices on our genetic conditions, we can make informed decisions that alleviate symptoms and improve our quality of life.

Kinds of Sugar

Let’s try to understand the various sugar variants available now-a -days.

Table Sugar/ Regular Granulated Sugar

White in color with fine crystals, this is the most common sugar that we all have in our homes. It is extracted from sugar cane or sugar beets. The inedible raw sugar from sugarcane or sugar beets is extracted and then refined to a white crystalline end product which is used as a standard for measuring the sweetness. As it undergoes extensive processing for extracting the juice, removing impurities, and crystallizing it, the natural molasses, vitamins, minerals, and other compounds present in the raw materials are removed.

Castor Sugar

It is very fine granulated sugar which dissolves immediately when added into water or batters.

Powdered Sugar / Confectioner’s Sugar/ Icing Sugar

It is granulated sugar ground to a smooth powder, mixed with a small amount of cornstarch to prevent caking and then sifted. It is available in different degrees of fineness. It is often used in icings, confections and whipping cream.

Sugar Cubes

These are white or brown granulated sugars lightly steamed and pressed together in block shape. They are used to sweeten drinks.

Liquid Sugar

Granulated sugar dissolved in water is called liquid sugar. It can be of varying consistency.

Brown Sugar

Brown sugar consists of sugar crystals coated in a molasses (a natural by-product obtained while extraction of sugar) syrup with natural flavor and color. It is available in light and dark brown form based on molasses content. It contains minerals like iron, potassium, calcium and magnesium in minute quantities due to molasses added to it.  Brown sugar contains more moisture than white sugar and helps baked goods retain moisture and stay chewy.

Demerara Sugar / Raw Cane Sugar

It is a partially processed sugar, which retains more of the naturally present molasses. It has a mild brown sugar flavor, with large golden crystals, which are slightly sticky. It is often used in tea, coffee, or on top of hot cereals.

Muscovado Sugar

It is an unrefi­ned cane sugar, in which the molasses has not been removed. It is very dark brown in color and has a particularly strong molasses flavor. These crystals are slightly coarser and stickier than regular brown sugar, giving it a sandy texture.

Rock Sugar / Mishri

It is a hard confection made by cooling sugar syrup into large crystals, around a piece of string. It has a milder sweetness level than a comparable amount of table sugar. It is commonly used in traditional Indian cuisine and Ayurvedic medicine.

Coconut Sugar

It is produced from the sap of coconut palm flowers and looks like brown, granulated sugar. As it undergoes little processing, so it retains some of the natural vitamins, minerals and antioxidants. It has the same number of calories as table sugar.

Date Sugar

To make date sugar, dates are dehydrated and then pulverized into a powder, yielding a light brown-colored, granulated sugar. It is less refined than table sugar and contains certain minerals. It does not dissolve when added to drinks and also does not melt like table sugar which can limit its use

Palm Sugar

It is made from the sap or nectar collected from palm trees. Palm trees of all sorts are able to yield palm sugar. Palm sugar is often divided by the kind of palm used, like coconut palm sugar, date palm, palmyra palm, etc. As it is processed minimally, it retains natural anti-oxidants.

Honey

Honey is processed by honeybees; from nectar they collect from flowers. It contains sugars, small quantities of proteins, enzymes, amino acids, minerals, trace elements, vitamins, aroma compounds, and polyphenols. It varies in composition and flavor, depending on the source of the nectar (clover, orange blossom, sage, etc.).

Maple Syrup

It is made by cooking down the sap from maple trees; A serving of maple syrup offers various vitamins and minerals, including calcium, potassium, and trace amounts of B vitamins, manganese, magnesium, and zinc.

Gur / Jaggery

It is an unrefined sugar made by boiling concentrated sugar cane extract until it hardens. It is then rolled into patties or chopped into blocks, or powdered. Jaggery retains more of the natural molasses and minerals present in the raw ingredients compared to refined sugar. It is rich in vitamins and minerals like calcium, magnesium, potassium, phosphorus, iron, manganese, zinc and copper. It has a distinct flavor with a rich, caramel-like taste.

Are some sweeteners more nutritious than others?

Sugars provide a source of energy required by the body to function. The calories from all kinds of sugar are more or less the same: just that certain nutrients are also present but only in trace amounts.

Research based Health Benefits of Specific Sugars

Honey

• Cough and Cold Relief: It helps soothe sore throat, reduce cough frequency and severity, and improve sleep quality. Honey’s viscosity and its potential anti-inflammatory and antimicrobial properties contribute to its effectiveness in managing cough and cold symptoms.
• Antimicrobial: It inhibits a broad spectrum of bacteria due to its low pH, high sugar content, and the presence of bioactive compounds.
• Antioxidant: Honey contains various phenolic compounds and antioxidants that help combat oxidative stress and reduce inflammation in the body protecting against various chronic disease.
• Wound Healing: It is used as a topical antibacterial agent to treat infections in wounds like burns, foot ulcers and infected wound resulting from injury or surgery.

Jaggery

• Digestive Health: In Ayurveda, jaggery is considered to be a good digestive stimulant and an appetizer that is usually consumed after meals to enhance digestion. It stimulates digestive enzymes and relieves issues like constipation and bloating.
• Anemia Prevention: The iron content in jaggery may help in preventing iron-deficiency anemia.
• Respiratory Health: Jaggery is often used in home remedies for respiratory ailments such as asthma and bronchitis as it has expectorant properties that help in clearing the respiratory passages and relieving cough and congestion.
• Antioxidant: Jaggery contains antioxidants that can help in combating oxidative stress and reducing inflammation in the body. These antioxidants have potential benefits for overall health and reducing the risk of chronic diseases.

Rock Candy /Mishri

• Fresh breath: It releases a scent and taste that ensures freshness in the mouth and gives fresh breath.
• Energy Boost: It provides a quick energy boost, making it popular as an instant pick-me-up.
• Cough and Sore Throat Relief: In Ayurvedic medicine, it is believed to possess soothing and cough-relieving properties and is used as an ingredient in homemade remedies for coughs, sore throats, and common colds.
• Digestive Aid: It is used to aid digestion as it is believed to stimulate the digestive enzymes, promoting better digestion and relieving issues like bloating and indigestion.

Storage and Handling

Granulated sugar will last indefinitely if stored in an airtight container in a cool, dry place. As it has very less moisture, bacteria and other microorganisms cannot grow. When exposed to moisture, granulated sugar tends to harden, as it dries. To render the sugar usable, break the lumps into smaller pieces with a rolling pin or blend it in a blender until the lumps break apart.

Store brown sugar in a way that allows it to retain its natural moisture i.e., in a moisture-proof container. If the sugar hardens, let it stand overnight in a sealed jar with a damp paper towel. For a quick fix, heat the needed amount in a microwave on low for 1-2 minutes per cup and use immediately.

Honey, if pasteurized, will keep up to 18 months when stored at a cool temperature in its original, unopened container. The same holds true for maple and liquid syrups, jams, and jellies, although the shelf life for these is approximately one year. Once opened, it is best to refrigerate liquid sugars in airtight jars. Crystallized Honey can be used by stirring it well, or gently heating. If syrups begin to crystallize, add a little water and stir vigorously to restore liquid consistency. Heat will also melt the crystals, but you must use the syrups right away.

As with any nutrient, excessive consumption of sugar can have a negative health impact. Therefore, it should be eaten in moderation as part of a balanced diet and alongside active lifestyle that promote a healthy body weight.

Nutritional Composition

Mango is an antioxidant-rich health booster. It is relatively high in calories (60 Kcal/100 g fresh pulp) and rich in vitamin A, B-6, C, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium and fiber. It is also a rich source of bioactive compounds like phenolic acid, carotenoids and polyphenols that give it health promoting and disease preventing attributes.

Ripe vs unripe mango

Raw mango is generally green in color, changing to yellow or orange when fully ripe. Mango contains different types of carbohydrates based on the stage of maturity. Unripe mango is a source of starch and pectin. During the ripening process starch is converted to sugars and thus ripe mango is rich in fructose, glucose and sucrose. Unripe mango tastes sour because of the presence of different acids whereas the sweet taste of the ripened fruit is due to the blending of sugar and malic acid.

Health benefits of ripe mango

Eating ripe mangoes can help protect and strengthen the body in several ways.

• Prevents heat stroke – Ripe mango fruit is considered to be invigorating and freshening. The juice is a restorative tonic and used in heat stroke.
• Prebiotic – Mango polyphenols and fiber act as prebiotic to feed good bacteria in the intestine. The prebiotic fiber also prevents disorders like irritable bowel syndrome and ulcers.
• Boosts immunity – It is an excellent immunity booster due to the presence Vitamin C and antioxidants.
• Controls blood pressure – Mangoes are a good source of magnesium and potassium, both of which help in lowering blood pressure.
• Relieves anemia – Being rich in iron as well as vitamin C, that helps in absorption of iron, mangoes can good for people with anemia.
• Eye health – Mango is rich in an anti-oxidant zeaxanthin that plays a protective role in eye health and prevents macular degeneration in elderly.
• Skin & hair health – Vitamin C rich mangoes support the development and maintenance of collagen that provides structure to skin and hair. Presence of nutrients like vitamin A, vitamin C, iron, zinc, etc., make mango a good option for nourished hair and healthy skin.
• Prevents cancer – The antioxidants in mangoes fight free radicals, which can damage cells and potentially cause cancer. Being rich in β-carotene and other phytochemicals, mangoes can prevent leukemia and progression of prostate, breast, and colon cancers.

Health benefits of raw mango

• Prevents Dehydration -Beverage made from raw mango (Aam Panna) reduces the effect of sunstroke and prevents dehydration by correcting sodium and other mineral imbalances in the body.
• Gastrointestinal Health– Raw mango can help with various stomach issues and disorders like acidity, indigestion, constipation, and morning sickness. It also aids in digestion and reduces flatulence.
• Dental Health – Raw mango packed with vitamin C is beneficial in curing scurvy. It also holds a key role in enhancing dental hygiene by averting bad breath and combat tooth decay.

Mango Peel

Besides the fruit pulp, the peel of the fruit also has health-promoting and disease-preventing effects due to presence of a number of bioactive compounds.

Mango peels are a rich source of dietary fiber, vitamin E, C and minerals like calcium, potassium, magnesium, iron, manganese, zinc, and copper and antioxidants.

Eating mango peels help to

• Lose weight
• Boost immunity
• Lower cholesterol
• Reduce the risk of cataract
• Prevent cancer

On their own, mango peels are tough and bitter. You can extract nutrients from the mango peel by combining it with sugar and lemon and keeping it overnight. In the morning, drain and squeeze the pulp and bottle the syrup. Mango peels can also be dehydrated and powdered and added to salad or other dishes.

Papaya is available in 2 forms green and orange.

Though both green and orange papaya have different taste, texture, and appearance, they are the same fruit picked at different stages of development. The green papaya is an immature fruit with crisp white flesh and very little flavor. It is crunchy and used as a base for Thai salads. The tender, creamy, orange-fleshed papaya is harvested when fully mature. Ripe papaya is sweet and succulent with satiny consistency.

Health Benefits

Improves Digestion: Eating fresh ripe papaya in the morning helps to improve digestion by reducing flatulence and easing constipation. Being rich in fiber and water, it encourages regular bowel movement and keeps the digestive tract healthy. Unripe papaya contains an enzyme called papain that aids digestion.

Weight loss: Papaya is excellent for weight loss as it is low in calories. Being rich in fiber, it also helps to stay full longer.

Heart Health: Being rich in potassium, papaya helps to control blood pressure. It also reduces the risk of heart attack and stroke, as folic acid present in it helps to convert homocysteine into cysteine. When unconverted, homocysteine can directly damage blood vessel walls and is a significant risk factor for a heart attack or stroke.

Anti-inflammatory: Papaya has abundant antioxidants that help neutralize free radicals, reduce oxidative stress, reduce inflammation thereby reducing the severity of conditions such as asthma, osteoarthritis, and rheumatoid arthritis.

Boosts Immunity: Papaya contributes to a healthy immune system by increasing the resistance to coughs and colds as it is rich in Vit C which stimulates the production of white blood cells. These cells are the body’s first line of defense against infections.

Eye Health: Papaya is rich in nutrients like lutein, zeaxanthin and vitamin C, which can protect the eyes and help prevent .

Anticancer: Fiber in papaya reduces the risk of colon cancer while lycopene reduces the risk of prostate cancer in men.

Skin health: Vitamin C in papaya helps to build and maintain, which provides structure to skin. It is great for anti-aging, as it can help prevent wrinkles, blemishes, and as we age.

Relieves Menstrual Pain: Green papaya’s active ingredients help to relieve menstrual pain.

Is it safe to eat Papaya during Pregnancy?

An unripe papaya contains high concentrations of papain enzyme which can induce an abortion by increasing uterine contractions. It can also cause severe complications in pregnancy and an early delivery and thus should be avoided during pregnancy. However, ripe papaya does not have this enzyme and it is completely safe to consume during pregnancy.

Besides the fruit, the peel, seeds and leaves of papaya also have various health benefits.

Peel

Peel from papaya can be used as cosmetic agent. Application of peel with a little milk and honey protects, soothes and moisturizes the skin. Papaya peel also acts as sunscreen and helps to fight dandruff.

Seeds

Papaya seeds are black and have a pungent and peppery taste. Mix air dried papaya seed powder with honey to eliminate intestinal parasites and infections against E. coli, Salmonella and Staphylococcus bacteria.

Leaves

The juice from the leaves of papaya plant helps to increase the number of white blood cells and platelet count and is beneficial for the treatment of dengue fever.

Nutrition facts

Banana is among the most calorie-rich fruit. One medium ripe banana (100 gm) provides about 90 calories, 23 grams carbohydrate and 2 gm fiber. It has negligible fat and minimal protein content. Banana is rich in Vit B6, low in sodium but rich in potassium (360 mg / 100 gm), magnesium and manganese. Slight traces of phosphorus, zinc and iron are also present. Polyphenols, present in minute concentration in the fruit, function as antioxidants.
Banana can be consumed both ripened as well as raw.

Ripe Banana

Ripe banana is rich in simple sugars (fructose & sucrose). It has a soft texture & sweet taste. It can be peeled and eaten raw, baked peeled or unpeeled, made into a puree suitable for infants or made into a smoothie or milkshake. and used in many other ways.

Health benefits

Boosts Energy: Ripe bananas contain natural sugar along with fiber and thus gives an instant, sustained and substantial boost of energy.

Restores normal bowel activity: Fully ripe bananas contain soluble fiber and help to relieve constipation.

Protects from Ulcer & Heartburn: Bananas reduce irritation, by coating the lining of the stomach thus protecting against stomach ulcers and damage. Since bananas have antacid effect, they are also a great way to get rid of heartburn.

Perfect Weaning Food:  Mashed ripe banana is the best, healthy, solid food to introduce to infants as it is very easy to digest and rarely cause allergic reaction.

Enhances Mood: Bananas contain tryptophan, a type of protein that the body converts into serotonin – a neurotransmitter that makes you relaxed, improves your mood and makes you feel happier. Especially for people suffering with symptom of depression. Eating a banana is also beneficial during PMS (premenstrual syndrome).

Relieves Morning Sickness: Snacking on banana between meals helps to keep blood sugar levels up and avoid morning sickness.

Increases Focus: Being rich in vitamin B6, eating bananas help to increase focus and mental acuity.

Reduces risk of High Blood Pressure: Bananas are rich in potassium, an essential mineral that helps the body to maintain normal fluid and electrolyte balance in the cells, maintain normal blood pressure and heart function. Bananas are beneficial for patients with hypertension

Improves Kidney Health: Bananas promote an overall improvement of the functional efficiency of kidneys as they are high in potassium. A normal intake of potassium suppresses calcium excretion in the urine and minimizes the risk of kidney stones.

Cures Hangovers: One of the fastest ways to cure a hangover is to make a banana milkshake sweetened with honey. Banana is rich in the electrolytes, magnesium and potassium, which are depleted during heavy drinking. Banana along with honey also builds up the depleted blood sugar levels by providing energy.

Boosts Immunity: Vitamin B6 in banana is necessary for producing antibodies and red blood cells and help to strengthen the body against infectious diseases. Bananas are excellent for boosting strengthen your immunity.

Special Diets: Bananas are used in special diets for babies, the elderly and patients with stomach problems as it is rich in vitamins and minerals, low in fat and easily digestible.

Aids in quitting Smoking: Bananas can also help people trying to give up smoking. Vitamin B6, potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Raw Banana

Raw bananas or plantains are green, unripe, starchier, with a firm flesh and a neutral flavor. These are usually cooked before eating by frying, boiling, roasting or baking. The carbohydrates in raw banana are mostly indigestible compounds, resistant starch and dietary fibres.

Health benefits

Treats Diarrhea: Unripe or green bananas have high levels of resistant starch, and help to treat diarrhea.

Acts as a Prebiotic: Resistant starch in raw banana is not broken down in the body for energy. Instead, it passes through the stomach and small intestine and is fermented in the large intestine.  Here it acts as a prebiotic and feed the good bacteria in the gut. These good bacteria produce certain vitamins, regulate appetite, aid in energy metabolism and improve our immunity.

Can People with Diabetes eat Banana?

Diabetics can include banana in moderation as part of a balanced diet. A medium banana (100 gm) provides 23 gm of carbohydrates. Avoid eating a banana alongside another source of carbohydrate such as a piece of toast or cereal. Instead, pair it with healthy fat or protein source. e.g., peanut butter, walnuts, seeds or curd. This will give satiety and regulate blood sugar level. Eat small sized ripe banana for fewer carbohydrates in the meal. Include under-ripe banana with more resistant starch which leads to a slower, more manageable rise in blood sugar.

Health Benefits

Digestive Health

Guava is highly beneficial for digestive health and healthy bowel movement. It contains high amounts of dietary fiber than other fruits that help to bulk up and soften stool. Guava seeds, when ingested whole or chewed, act as excellent laxative.

Antibacterial & antimicrobial

The astringents in guava discourage bacterial and microbial growth in the stomach and intestines, keeping stomach infections, dysentery and gastroenteritis at bay.

Diabetic Friendly

High fiber and low Glycemic Index of guava, makes it a diabetic- friendly fruit.

Heart Health

Guava fruit helps improve the sodium and potassium balance of the body, thereby regulating blood pressure in patients with hypertension . It also helps to lower the levels of triglycerides and bad cholesterol (LDL), which contribute to the development of heart disease . This magical fruit improves levels of the good cholesterol (HDL).

Builds Immunity

Guavas are a rich source of vitamin C that play a vital role in improving our immunity and protecting us from infections.

Dental Health

Guava helps to prevent plaque causing bacteria from adhering to saliva coated surfaces, making it beneficial for dental health.

Antioxidant

Guava is highly rich in antioxidants like lycopene, quercetin, vitamin C and other polyphenols that neutralize the body of free radicals and is helpful in decreasing the incidences of degenerative diseases such as inflammation, heart disease, arthritis and cancer.

Vision Health

Guava helps to improve eyesight and vision health and also protects from developing macular degeneration and cataract.

Skin Health

If you are among the many looking to keep fine lines and wrinkles away from your face, then guava is the fruit for you. Guavas are rich in antioxidants which help to protect the skin from being damaged by UV rays and environmental pollution and various skin-related issues. Vitamin C keeps the collagen strong, making our skin look firmer.

Types of Guava

There are many different varieties of guava, with skin color ranging from yellow to pale green, and its flesh can be white, vibrant pink, or deep red.

Guava with pink flesh has bright yellow skin and pink flesh. The pink color is due to carotenoid lycopene. It is less sweet but has a stronger scent, possesses more water, less sugar, less starch, less vitamin C, and less seed. It can sometimes even be seedless.

White guava, on the other hand, doesn’t have enough carotenoid to have its overall color affected. It is moderately sweet. It has more sugar and starch, has plenty seeds, and more vitamin C.

Hybrid guavas which are extremely big in size (may even weigh up to 1 kg) are also available in market nowadays. It has less seed, thick pulp, suitable for long distance transport and has longer shelf life.

Before ripening, guava fruit is green, hard and sticky within, and is sour in taste. When ripe, it exudes a strong, sweet odor, and it becomes sweeter in taste.

How to consume

The whole fruit of the plant is edible. The fruit can be eaten raw both unripe as well as ripe based on individual taste preference. Fruits are sliced and used as salads or desserts. Jams, jellies, and juices can also be prepared from the pulp of the fruit. It is important to eat the peel and the flesh just underneath its outer thick rind, as this portion contains exceptionally high levels of vitamin C.

One of the most fascinating things about eating is how various nutrients enter the brain through your blood stream affecting your mood, behaviour, and brain function. The right foods will leave you energized and increase brain functions like memory, alertness, concentration, while the wrong foods can leave you lethargic and moody.

Improving your diet may help to:

• Improve your mood
• Give you more energy
• Learn, remember & think clearly
• Be mentally alert
• Solve problems & make decisions
• Increase concentration

Just like the rest of the body, our brain also needs energy and nutrients to function effectively. Glucose is the fuel that keeps our brain awake and alert. It comes from the foods we eat. When blood sugar/ glucose gets too high or too low, it can affect our mood in many different ways. We are in full control of how we release glucose to our blood and our brains. Certain foods release glucose quickly, while others do so more slowly, yet sustainably.

After eating sugary foods and drinks we will release glucose into our blood very quickly. This rapid rise in blood sugar gives us a sudden energy boost making us excited, happy, calm and alert. Then our glucose level will drop rapidly, as glucose is removed from the blood and we feel unfocused, easily distracted, exhausted, drained of energy, looking for more food.

When blood sugar is low either due to not eating food or after eating sugar rich foods we feel anxious, annoyed, impatient, irritable, tired and hungry.

Similarly, when we eat foods made of refined carbohydrates like white bread, items made with maida, white rice and sweets there is a swing in blood sugar level. But if we eat fibre rich foods like whole grains, fruits, vegetables, pulses there is slow and steady rise and drop in blood sugar providing us long term energy and stable mood.

The brain controls the release of certain chemicals – called neurotransmitters – which communicate with other areas of the brain & the body.  These neurotransmitters also influence our mood, emotions & behaviour. For e.g neurotransmitter serotonin, stabilizes mood, gives a feeling of happiness & wellbeing and also regulates sleep & appetite. Another neurotransmitter Dopamine, helps us to focus, concentrate, memorize and motivate. Neurotransmitter Acetylcholine has a role in memory, thinking, attention & learning.You would be thinking what is their relation with food. Well, all these are made from specific amino acids which we get from protein rich foods we eat. Adequate and good quality proteins i.e from animal foods milk, egg, fish, chicken is important. The vegetarian sources of protein like cereals and pulses should be eaten in right combination with one another or with the animal sources of protein.

Our gut or gastro – intestinal tract has millions of bacteria which are both good and bad. Some bacteria in excessive amounts, can cause infection and disease while other types of bacteria in right amounts help us to fight disease and stay healthy. These good bacteria are also responsible for function and production of neurotransmitters in the intestine. A balance of good and bad bacteria in the intestine is important for good immunity, better digestion and better mental health. This balance can be maintained by use of probiotics and prebiotics.

Negative effect of diet & eating habits on mood & cognitive function

• High sugar intake or intake of foods rich in refined carbohydrates cause fatigue, anxiety, aggressive behavior, depression, learning difficulty.
• Trans fats are made when liquid oils are turned into solid fats, like margarine or dalda. It is found in many fried, packaged, or processed foods, like samosa, mathi, namkeens, commercially baked cakes, biscuits etc. High trans-fat intake causes anxiety, memory problems, irritability, aggression & depression.
• Extreme low fat diets cause anxiety and depression.
• Low-carbohydrate diet causes fatigue, low energy irritability, anxiety.
• Low levels of zinc, iron, vitamin B & D magnesium, omega-3 fatty acids result in bad mood and reduced energy.
• Vit B12 deficiency causes fatigue, lethargy, poor memory &
• Alcohol at low doses, depresses brain function and give feelings of relaxation and good mood.  At high dose you may experience intensified emotions, such as jealousy, anger, and depression. It causes unpredictable mood swings, decreased inhibition and a false sense of confidence.

Eating Habits & Mood

• Going long periods of time without eating makes us tired, irritable, impatient & annoyed.
• If we miss breakfast, we feel weak, tired and face difficulty in concentration.
• Overeating or consuming large meal rich in fat makes us lethargic, sleepy & sluggish.
• Not drinking enough fluid makes it difficult to concentrate and think clearly. The human body is composed of about 60% water, the human’s brain is about 75% -80 % water. When we drink less water than what is needed by the body, it leads to bad mood, tiredness, makes us irritable, reduces alertness & concentration.

Foods to Improve your mood and be happy

• Fruits & veg like banana, pineapple, strawberry, grapes, spinach, asparagus, avocado.
• Pumpkin seeds, chia seeds, almonds, cashew, peanut are rich in Mg and omega 3 fats. They prevent irritability, fatigue, mental confusion, and stress by boosting serotonin levels.
• Quinoa has quercetin which has anti-depressant effects.
• Fatty fish like salmon, herring, mackeral, sardines rich in omega 3 fats, ease anxiety & stabilize mood.
• Turmeric contains curcumin, which enhances mood. Curcumin can be absorbed better in presence of fat and freshly ground black pepper. Eating chillis can release endorphin, the happy hormone that can lift your mood.
• Dark Chocolate with > 70 % cocoa, lightens mood, cures mood swings, makes you feel both happy and stimulated. It contains phenylethylamine which makes feel good hormones.
• Caffeine in green tea improves alertness, performance, memory, and focus. Antioxidants present in it protect the brain & theanine affects serotonin and dopamine that reduces anxiety and gives calm, happy, and tranquil feeling.

To improve memory, focus & concentration eat

• Protein rich foods such as fish, poultry, meat, low fat milk & products, pulses and eggs increase the production of brain chemicals.
• Nuts like almonds and walnuts & flaxseeds have omega 3 fatty acids which are good for brain function.
• Broccoli, spinach, cauliflower & cabbage contain unique nutrients that promote healthy body and mind.
• Blueberry, strawberry, black grapes, plums, beetroot, red cabbage have anthocyanin that supports overall brain function
• Mushroom, soybean, wheat germ, kidney beans, paneer are rich in choline which makes memory-boosting brain chemical, acetylcholine.
• Dark chocolate with more than 70 % cocoa is rich in flavonoids, phenylethylamine, and caffeine. and thus, improves attention, verbal learning, and memory.
• Caffeine Found in coffee, chocolate, colas & energy drinks have both positive and adverse effects depending on the dose and frequency of intake. It energizes you, enhances attention, causes alertness, facilitates thought formation and concentration, improves memory and decreases mental fatigue. Safe limit is upto 200 mg per day i.e around 2 cups of coffee. Ingestion of higher than 400 mg can cause anxiety, nervousness, palpitation, insomnia.

Healthy habits for sustained energy and alertness throughout the day

• Don’t skip meals, especially breakfast.
• Eat small meals and snacks throughout the day instead of a few large meals.
• Eat more whole grains (whole wheat flour, dalia, bajra, jowar, oats) and fewer refined foods.
• Eat fresh whole fruit instead of fruit juice and sweetened beverages
• Include protein and fat along with carbohydrate at every meal.
• Drink 8-16 glasses of water daily to remain hydrated.

Eating for Mental & Emotional Health

Eat More – Seasonal colorful fruits & veg, fatty fish & egg, whole grains, pulses, chicken & lean meat, low fat milk & milk products, nuts & seeds, fermented foods, green tea.

Eat some – Red Meat, refined grains, dark chocolate, caffeinated drinks.

Avoid – Sweets, chips, fried foods, processed foods, sweetened beverages, colas.

Carefully select what you eat, as it has the potential to influence positively or negatively your mental, emotional and physical wellbeing.