Botanically called Pennisetum glaucum, bajra refers to the edible seeds of pearl millet plant. The seeds are typically cooked as a cereal grain or sometimes finely ground and used as a flour.

Bajra is a good source of protein, carbohydrates, vitamins, minerals, and other beneficial plant chemicals. Being free of gluten, it is suitable for those with celiac disease.

In this recipe, we use bajra and sweet corn to make delicious orbs of health.

Sweet Corn and Bajra Ladoos

Makes 7

Ingredients

• 75g sweet corn kernels
• 100g pearl millet [bajra]
• ¼ cup powdered palm jaggery
• 1 tsp cardamom seeds [elaichi] powder
• 7 – 8 tsp ghee

Preparation method

1. Cook the sweet corn pellets, with some water, in a pressure cooker for one whistle. Then remove the cooker from the stove and let it cool. Once it cools, drain the water and blend the sweet corn in a mixer grinder to a smooth paste. Keep it aside in a container.
2. Dry roast the bajra grains on a pan for few minutes, till you get a nice aroma. Then remove the grains from the heat and let them cool. Grind the bajra to a smooth powder. Keep aside in a container.
3. Heat 2 tsp ghee in a non-stick pan. Then add bajra powder and cardamom powder, and cook for a minute on low flame. Add the powdered jaggery and sweet corn paste and stir on low-to-medium flame.
4. Add 5 tsp ghee and cook till everything combines well and you get a wet mixture. Then remove the hot mixture from the stove and let it cool down to a lukewarm temperature. Grease your palm with ghee or oil and start making ladoos. You can store them in an airtight container and serve when needed.

This was first published in the September 2015 issue of Complete Wellbeing.

The post Orbs of health: Sweet Corn and Bajra Ladoos appeared first on Complete Wellbeing.

Common Names

• Sorghum – jowar
• Pearl millet – bajra
• Foxtail millet – navane
• Finger millet – ragi
• Proso millet – baragu
• Little millet – same
• Barnyard – oodalu

Why opt for millets over other grains?

Millets are a powerhouse of the following nutrients:

• Fibre offers satiety therefore is a good choice to manage blood sugars and diabetes
• Beta-glucan [soluble fibre] lowers cholesterol and triglycerides
• Resistant starch helps in the growth of good bacteria in the gut
• Bran is not digested and aids easy bowel movement preventing constipation
• The healthy fats in it strengthen nerves
• Millets contain higher amounts of protein in comparison to rice and wheat. Typically grains lack an essential amino acid called lysine. Finger and foxtail millet contains more lysine. High protein content increases serotonin which is a feel good factor and it helps to induce sleep ­­­­
• B vitamins, B3, B6, and folic acid makes one feel energetic
• Magnesium is an anti-stress mineral and together with potassium helps to reduce blood pressure and boosts heart health­­­­­­­­­
• ­­­­Calcium and phosphorus are good for bone health, however the absorption of calcium may be not be optimal due to the presence of anti-nutrients like phytates, phenols, enzyme inhibitors and tanins
• Iron is vital for stamina and its absorption in finger millet [ragi] can be enhanced by malting.

How to consume millets ?

Most of the common food items prepared with rice or wheat can be replaced with millets either partly or whole.

To list a few:

• Dosa
• Idli
• Porridge
• Rotis
• In place of semolina for upma
• Puffed / popped millet
• Flakes
• Flour
• Malted
• Baked goods including bread
• Any rice dishes
• Popped millets are popular snacks

Nutrition alert

Millets contain some phytonutrients such as trypsin inhibitors, phytic acid, tanins, oxalates and goitrogens which are anti-nutritional properties that reduce the absorption of other vital nutrients such as calcium, iron, magnesium and iodine.

Processing millets reduces these inhibiting factors and increases absorption of calcium and iron. But there are also some losses of bran, B vitamins and essential fatty acids. Germination or sprouting, fermenting, soaking, parboiling, roasting, and cooking can be commonly practiced at home.

Storage Tip

• Purchase in small quantities
• Refrigerate or freeze
• Store in an air tight container to prevent spoilage of fats or rancidity.

Not just a bird feed but big on benefits, millets are slow digesting and ideal for people with diabetes, heart issues and weight watchers. Millets are gluten free grains and a convenient alternative for gluten sensitive.

The post What makes millets a super food for diabetics appeared first on Complete Wellbeing.

So let’s get started.

Serves 3-4 persons

Ingredients

• Zucchini – 1 large or 2 medium
• Tomatoes – 600 g
• Tofu – 100 g
• Onion – 1 medium size
• Aubergine – 100 g
• Tomato Ketchup – 1 tbsp
• Chilli powder – 2 tsp
• Garlic – 5 cloves
• Rosemary – 1 tsp dry rosemary (optional)
• Oregano – 1 tsp dry oregano
• Basil – few fresh leaves (optional)
• Olive Oil – 1 tbsp (use olive oil which is suitable for cooking)
• Salt to taste

Preparation method

1. Boil the tomatoes for 10 minutes. Once cooled puree the tomatoes along with some garlic and salt. Strain the puree and it’s ready for use. You can also use canned tomato puree.
2. In the meanwhile start to cut the zucchini into flat slabs lengthwise. After this slice the slabs lengthwise into long and thin strands to resemble noodles. Soak the zucchini noodles in hot water with 1 tsp of salt for 10-15 mins. They should be soft but still crunchy.  Drain the water properly and your noodles are ready.
3. Chop the onions, aubergine and tofu into small pieces. Sauté them in the oil for 10 mins.
4. Once the vegetables and tofu are sautéed, throw in the spices to this.
5. Finally add the tomato puree and tomato ketchup. If you are using ready puree from a can do not add the ketchup. Cook on medium flame for 10 mins.
6. Serve the noodles topped with this flavorful vegan aubergine-tofu arabiatta sauce.

I learnt this recipe from an Italian friend who used traditional tomato sauce made by her grand mother. I definitely cannot beat that sauce, however I did make some variations of my own. The aubergine adds a wonderful flavour and for the noodles I sometimes use carrots as well. The trick is to use a peeler to grate the carrot to make flat noodles or tagliatelle style noodles. They look beautiful and taste amazing. You can also use a spiralizer to make spaghetti from vegetables.

The post The ultimate vegan and gluten-free spaghetti appeared first on Complete Wellbeing.

It’s gluten free because I do not use any flour to make the pizza base. It is made with boiled potatoes. This is a no-cheese pizza but you could top it with some vegan cheese.

So here’s how you make it…

Serves 2

Ingredients

• Potatoes – 3 large size
• Onions – 2 medium size
• Tomatoes – 1 garden fresh medium size
• Basil – a handful leaves
• Oregano – to sprinkle on top [optional]
• Chili Flakes – 2 tsp
• Garlic – Dry powder to sprinkle on top [also optional]
• Lemon – to sprinkle on top [Optional. I just love lemon, I think it makes everything taste even better and plus why should one say no to Vitamin C – the immunity booster]
• Sesame Seeds – Black and White [optional, to garnish]
• Turmeric – 1/2 tsp [this is not for flavour but for the health benefits – it’s a great blood purifier and I try to add it in small quantities to everything]
• Olive oil – 1 tsp
• Salt to taste

Preparation Method

Pizza base

1. Peel and chop the potatoes into large to medium size pieces. Then boil them. If you peel them and boil it’s a lot faster. Plus after its boiled you should rinse and dry them a bit to remove the extra starch (making it more guilt-free).
2. Chop an onion finely.
3. Mix the onions, potatoes, turmeric, 1 tsp of chili flakes and salt to taste. Mash everything together.
4. Lay baking paper in an oven plate and lightly grease it with 1/2 tsp olive oil.
5. Lightly pat the mashed mixture into a think pizza base like shape and size.
6. Preheat the oven to 200 deg Celsius. Put the base in the oven and bake it for 10-12 mins until it has turned lightly crispy to a beautiful golden brown color.

Pizza Toppings

1. While the base is getting baked, chop the onions and tomatoes. Wash the basil leaves.
2. Take the base out of the oven. Top it with tomatoes and onions. Bake it for another 5-6 mins in the oven at 180 deg Celsius.
3. Take the pizza out and sprinkle with lemon (freshly squeezed), sesame seeds, salt, chili flakes, garlic powder and oregano. Top with fresh basil leaves.

Voila, your nice-and-crispy pizza is ready to eat! Feel free to experiment. Choose your favorite toppings such as jalapenos, olives, corn, paprika, pineapples or whatever is available in your kitchen to make this into your perfect guilt-free pizza.

The post The guilt-free, gluten-free, vegan pizza appeared first on Complete Wellbeing.

Nutritionally chia seeds are rich in fats, particularly polyunsaturated [including omega-3 fats] and monounsaturated fats, protein, antioxidants and calcium. They also contain a good amount of iron and other minerals like potassium, magnesium and phosphorus.

Source of omega-3

Omega-3 fatty acids are essential acids which are necessary but cannot be made by the body and hence have to be obtained from foods. They have been known to reduce inflammation and blood triglycerides, thereby helping to prevent heart disease and stroke among others. Like all plant sources [flax seeds, walnuts, leafy vegetables], the omega-3 present in chia seeds is in the form of ALA [alpha linolenic acid].

Two tablespoons of chia seeds contain about 4,500 mg of omega-3, which is a little less than flax seeds, the other power house of omega-3.

Source of fibre

Fibre helps not only to relieve constipation but also in lowering cholesterol and blood sugar levels. Two tablespoons of chia has about 10g of fibre. It is regarded as a good source of fibre as adults need about 25 – 40g of fibre per day. As foods with fibre take longer to digest, chia seeds may help in keeping you feeling full longer, just like other high fibre foods.

Weight loss?

Since chia seeds are rich in fibre, they are touted to help lose weight. When chia seeds are soaked in any liquid like water, milk or juice they absorb the liquid and get swollen. They can swell up to 10 times their dry weight and become a gel like substance. This property is used to advertise its ability to curb appetite. However, a study conducted by researchers at Appalachian University showed that it did not promote weight loss or alter any disease risk factors.

Chia seeds may not be suitable for patients taking blood pressure medication or blood thinners as there is a possibility of a drug-food interaction

Most researchers agree that chia seeds may have health benefits when taken along with a balanced diet and adequate physical activity but may not be a “miracle” food for all our lifestyle induced diseases like diabetes, obesity, heart disease and stroke.

Using chia seeds

Chia seeds have been used since ancient times, both whole as well as ground into flour. They have a longer shelf life too due to the antioxidants in them. It is great for vegans and for those who are gluten intolerant.

For vegans – Since chia forms a gel like substance when mixed with water, it can be used as a substitute for eggs in baking, making it a perfect egg substitute for vegans.

For gluten intolerant – Chia seeds are gluten free and hence make a great alternative for wheat, barley, oats.

Chia seeds are very similar to the sabja seeds [tulsi seeds which are used in falooda] that most Indians are familiar with. They have a mild nutty flavour and hence combine well with most dishes without drastically changing its taste. The soaked seeds are soft but have a crunch at the end which gives the dish a different texture.

Here are some ideas to include chia seeds in your diet

Breakfast: It makes a great substitute for cereal soaked in milk; use it in lieu of cereal [cornflakes, oats, muesli or wheat flakes] or add it along with them to make your breakfast more nutritious. It can also be added to dosa, idli batters for those looking for traditional Indian breakfast.

Snacks or dessert: Soak them in curd or juice and you have a pudding like dish. You can even add them to smoothies to add a nice crunch. It can be used in baking to make cupcakes, muffins and breads.

Lunch and dinner: The soaked seeds or the ground flour can be added to rotis, thalipeeth and parathas. You could add chia seeds to your chutney recipes too.

Is it worth the price?

With the apparent health benefits of chia seeds, the only deterring fact is the cost. At INR 200 – 250 for 100g, many may feel the pinch. Flax seeds are a better buy as they have slightly more omega-3 and you could buy a kg of flax seeds for INR 200.  But wait, here’s some good news—some farmers in Mysore are growing chia seeds and if the trend catches on, it might bring the prices down in the near future.

The post Chia seeds: Fad or superfood? appeared first on Complete Wellbeing.

This kheer (rice pudding) uses coconut milk and coconut water which, together with foxtail millet, make it a rather healthful dessert. Try it and let us know if you enjoyed it.

Serves 4

Ingredients

• 1½ tbsp foxtail millet / kangni
• 150ml thick coconut milk
• 40ml coconut water
• 400ml water
• 1 tsp cardamom powder
• 2 tbsp condensed milk
• Chopped almonds, cashews and raisins for garnishing

Preparation Method

1. Wash and soak millet in enough water for 20 minutes. Heat a pan with 400 ml water. Once it starts boiling, add drained millet to it.
2. Once millet is cooked, add coconut water and stir well. Add cardamom powder.
3. Add coconut milk and switch to low flame. Stir well and cook for five minutes. Add condensed milk and cook for another 3 – 5 minutes.
4. Switch off the flame. Add chopped nuts and raisin. Stir well. Serve it hot or cold.

The post Foxtail millet kheer in coconut milk appeared first on Complete Wellbeing.

Top 8 reasons to eat quinoa

It is a complete protein: Most plants provide incomplete protein, thus they need to be consumed in combination with other foods to make it a complete and a higher quality protein. Unlike other grains, quinoa provides us with nine essential amino acids. Our body needs these amino acids to build up tissues and perform vital functions. An alternative to milk, meat and eggs, quinoa is a delightful choice for vegetarians and vegans. Dull hair, brittle nails, loose skin, sluggishness are the things of past when you have your very own saviour quinoa.

It’s gluten-free: Those who are gluten intolerant could make quinoa their companion as it is an alternative to wheat, barley and oats. It can be a part of your meal if you are on a coeliac diet.

Pumps up your iron: Quinoa is the richest source of iron among grains. A fine choice for those who are iron deficient, it fills up 37 per cent of your daily iron intake. Getting enough iron is crucial especially for athletes, pregnant women and vegetarians as low levels may cause fatigue and decreased immune system function.

Provides tummy friendly fibre: It contains almost twice as much fibre as most other grains making it a healthy choice. It keeps your guts happy and acts as a natural laxative. The fibre in quinoa may have promising results in the management of type 2 diabetes. It keeps you feeling satiated for longer periods of time which may help in weight loss. Keep in mind, regular quinoa intake is directly proportional to regular bowel movements.

Packed with calcium and potassium: Being easily digestible, it is a good choice for seniors who need calcium based foods for healthy bones and teeth. It’s also good for vegans, since they consume plant foods only. Calcium plays a central role in controlling blood pressure and easing premenstrual symptoms. New studies indicate that unused dietary calcium may help to prevent colon cancer.

This staple food of Incan culture, has an abundant amount of potassium. From balancing the pH of your body, to proper muscle growth, healthy nervous system and optimal brain function, potassium does wonders for you. Post a stressful workout, replenishing your potassium stores is essential. All the banana haters, you have a substitute now.

B vitamin is in: Vitamin B and folic acid is adequately needed especially among women of child-bearing age to reduce the risk of birth defects. Quinoa provides a bountiful supply of folic acid which is crucial to both children and adults to produce healthy red blood cells and prevent anaemia. It also improves memory.

Kinds of quinoa

There are over 120 species of quinoa but only three main varieties are cultivated; white or ivory, black and red. The white quinoa tastes similar to white rice, while red quinoa is more nuttier and crunchier. The black one has a bit earthy and sweet flavour. This magical seed is also available commercially in the form of flour, breakfast flakes, pasta and salad leaves.

Quinoa is notably visible in the health food section of various supermarkets or a local health food store. Due to its high oil content, quinoa should be stored in the fridge or freezer in an airtight container to avoid becoming rancid.

Hailed by nutritionists, this health giving grain also acts as a pre-biotic, meaning it promotes the growth of healthy bacteria in our intestines. More the healthy bacteria, more the chances we have to combat dreadful diseases and infections.

Protein packed quinoa salad

You will need

• 1 cup uncooked quinoa, well rinsed
• ⅓ cup diced onions
• 1 cup cooked black beans, rinsed if canned
• ½ cup cooked corn
• ⅓ cup chopped walnuts
• ½ cup chopped fresh cucumber
• ½ cup chopped tomatoes
• Salt to taste
• 2 tbsp olive oil

How to prepare

Put the rinsed quinoa, salt and water into a pan and bring it to boil. Cover and simmer for about 10 –15 minutes until the quinoa absorbs all the water. Remove from heat and let it sit for five minutes. Mix the cooked black beans, corn kernels, tomatoes, cucumber, onions, walnuts and oil into a large bowl. When the quinoa has cooled, mix it into the bean mixture. Dress it up with lime juice, salt, ground pepper and chopped fresh parsley. Serve at room temperature.

Keen to eat Keen-Wah?

Incorporating quinoa is never troublesome. Here are some brilliant ways to include it in your diet.

Breakfast basket: Opt for cooked quinoa as your morning breakfast cereal, mixed with fresh fruits or dried fruits along with skimmed milk. To add some zing, mix in some crunchy nuts and seeds.

Pick-o-pasta: Gluten free pasta is a delightful choice for vegans. Quinoa pasta with added veggies delivers fine texture and flavour, and is just as satisfying and tasty as traditional wheat pasta.

Shipping through dessert: An alternate to rice pudding, quinoa can be blended with milk, nuts and fruits to make it a complete energy rich treat!

Happy sprouting: Sprouting increases nutrient quality of the food and makes it easy to digest. Sprouting quinoa takes just 2 – 4 hours in comparison to 8 – 12 hours required for other grains. Quinoa sprouts can be added to salads, sandwiches, wraps or could be relished by itself.

Go baking: Quinoa flour can be used to prepare healthy cookies, muffins and cakes. Its slightly sweet and nutty flavour, it tastes great and also adds lightness to baked goods without using white flour.

Add it to your next shopping list and get ready to plunge into the deep ocean of good health.

The post Meet Quinoa… appeared first on Complete Wellbeing.