We share below a simple way of making banana fritters, in the style of pancakes. Just be sure to use ripe bananas [overripe ones are better], they will be sweet, mushy and you will need less sugar. Anytime I have overripe bananas that are too mushy to eat, I just make these fritters or a green smoothie. These fritters are made in a pan using very little oil just enough to grease the pan. You can use ghee if you are not a vegan.

Ingredients

• Overripe bananas 2
• Wheatflour / Jowar flour/ Rice flour 2 – 3 tbsp
• Sugar/ jaggery 1 tbsp [you may add more or skip this]
• Cardamom powder, a pinch
• Nutmeg powder, a pinch
• Oil/ Ghee for greasing the pan

Method

1. Peel the bananas and mash them in a bowl, with a fork. Then add all the other ingredients and mix well.
2. Heat the pan and grease with oil or ghee.
3. Spoon the batter on the pan and form fritters.
4. Cover and let it cook on medium flame. Flip and cook the other side.
5. Serve hot

Tips

• If the fritters are sticking to the pan or not forming well, add a little more flour to the batter.
• You may also add some vanilla essence and chopped almonds to the batter.
• You could also skip the sugar/jaggery and while serving drizzle the fritters with honey instead.

The post Healthy and delicious vegan banana fritters (not deep fried) 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.