Whole grains have always been looked at as a healthy food choice especially for their contribution to the dietary fibre content into our diets. With the drop in their inclusion in our diets over time, what with the wave of junk food taking the markets and food habits by storm it has left most of our population grappling with several lifestyle disorders and faulty eating habits.
Once again the focus is being brought back to having more of complex carbohydrates (the good carb category which whole grains are a part of).
Here are some of the innumerable benefits of having whole grains in your diet:
- It is a good source of Thiamine (Vitamin B1). Refining grains takes away the Thiamine from your food thereby making you more prone to heart disease risks, Beriberi, obesity, nutrient deficiency, digestive health problems to name a few.
- Is an excellent source of dietary fibre, iron
- Is a good carb (complex carb) which enhances your overall satiety level, controls hunger and keeps your blood sugar under control.
Are you a fan of pizzas, cookies, breads and can’t help but are afraid of falling into the trap of making wrong food choices? Don’t worry; we’ve got your back. Here are a few easy to make recipes for putting whole grain/ Multigrains to use without giving up on taste!
Multigrain atta halwa:
Preparation time: 15 mins. Serves: 2
Multigrain atta/whole wheat flour-1 cup
Nuts (cashews and almonds)-2 tbsp
Cardamom powder-2 tsp
Heat 1/3rd of the ghee in a kadhai and roast the flour in it until light brown and fragrant. Add water and mix well while stirring to avoid lumps. Then add the crushed jiggery to it and then add another 1/3rd of the ghee and cardamom powder to this while stirring. Once you observe the consistency has thickened, turn the flame off. Lastly, heat the remaining ghee, add the nuts to it and toast till golden. Garnish the halwa with this and serve.
Multigrain Pizza base:
Preparation time: 10 mins Baking time: 25 mins. Serves: 2
1/4 cup maize flour (makai ka atta)
1/4 cup jowar (white millet) flour
1/4 cup bajra (black millet) flour
1/4 cup whole wheat flour
1 cup plain flour (maida)
1 1/2 tsp dry yeast
1 tsp sugar
1 tbsp olive oil
1 tsp salt
Combine the dry yeast with 2 tbsp of lukewarm water and cover and set aside for 5 mins. In a bowl, combine all the ingredients except olive oil and knead into soft dough until smooth.
Add olive oil and knead again, cover the dough with wet muslin cloth and allow it to prove till it doubles. Press the dough lightly and divide in to 2 parts. Roll a portion of the dough into a circle with a diameter of your choice. Prick it with fork all over and bake in a preheated oven at 200°c for 10 mins.
Your pizza base is ready for use!
Preparation time: 20 mins. Serves: 2
For The Rotis
1/4 cup whole wheat flour
1/4 tbsp garden cress seeds (aliv / halim) powder
salt to taste
For The Stuffing
1/4 tsp oil
1/8 cup finely chopped red capsicum
1/8 cup finely chopped yellow capsicum
1/8 cup finely chopped carrot
1/8 cup finely chopped spring onions whites
negligible cup finely chopped coriander
1/8 cup crumbled low-fat paneer (cottage cheese)
1/4 tsp chilli powder
salt to taste
whole wheat flour for rolling
1/2 tsp oil for cooking
Combine flour, water, salt and gardencress seeds in a bowl and knead until soft. For the stuffing, heat oil in a pan, add the veggies and sauté on a high flame for 2 mins. Add coriander, paneer, spices and salt and mix well, set aside for cooling. Once cool, divide into 2 portions. Divide the dough into 2 equal portions, roll the dough into a thin circle and scoop the stuffing into one half of the circle, cover the other half over it to make a semi circle. Seal the edges well and cook the paratha on a non stick tava with a little oil until golden on both sides.
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