In India, we are used to consuming only two types of grains as a staple food that is wheat and rice. Due to rising health and nutrition awareness among people, many other whole grains are welcomed in the house now.
Diversifying your food grains is an easy way to add health and nutrition in your regular diet.
Grains are consist of three parts, the nutritious outer layer is called bran, seed’s nutrient enriched embryo is germ, and the germ’s food supply, which is high in starchy carbs is known as endosperm.
Whole grains have all the three, they are high in Iron, Phosphorus, Manganese, Vitamin B and Dietary Fiber.
Choosing whole grains over refined grains lowers the risks of many health issues and adds to the nutritional value of food. Include different types of whole grains for different meals. Like, for breakfast one could go for oats, for lunch and dinner you can choose from quinoa, wheat, rice, millet, barley, and many more whole grains could be good options.
Here are 5 Easy Recipes using Whole Grain-
- Spicy Chickpea and Tomato Quinoa
Quinoa is a well-known name in the health-conscious society that has been hailed as a superfood. It is an ancient grain packed with more protein, vitamins, minerals, fibre, and healthy fats than any other grain. It is also a great source of antioxidants like quercetin and kaempferol. These antioxidants are responsible for reducing the risk of chronic diseases like chronic inflammation, heart disease, and cancer, as they can neutralise potentially harmful molecules which are linked to such diseases.
To prepare Spicy Chickpea and Tomato Quinoa all you need is some soaked chickpeas, tomato puree, garlic, spices, and the magic ingredient quinoa.
Heat a pan and add quinoa, water, tomato puree, chickpeas garlic, spices, salt and butter. Stir it well to combine the contents. Bring it to boil then place a lid. Cook for 15-20 minutes on a medium flame. Turn off the heat, add chopped cilantro, and stir.
The Spicy Chickpea and Tomato Quinoa are ready to serve hot. It is a tasty wholesome recipe with all the health-conscious ingredients.
- Millet vada
Millet is a round and small whole grain, grown in India, and other Asian and African countries. It is used for human consumption as well as bird feed. Because of its small size and hard physical structure, it has multiple advantages over other crops. It is a drought and pest resistant crop that can survive in harsh environments and less fertile soils.
Millet is a starchy, gluten-free grain that is rich in protein, soluble fibre, and antioxidants. It also provides plenty of phosphorus and magnesium to the body. Regular consumption of millet may lower cholesterol and blood sugar level.
To prepare Millet vada or Bajra vada you need very common ingredients. Take 1 cup millet flour and 2 tsp of wheat flour in a mixing bowl. Add ginger, garlic, and green chilli paste, some spices and some chopped coriander leaves. Now add 2 tsp curd and 1 tsp oil and mix everything well. Knead to a smooth dough by adding water little by little and make and let it rest for 30 minutes. Prepare small balls and flatten them with your palms. Deep fry them until golden brown.
Serve Millet vada with curd or green chutney. It can always be your healthy and delicious tea time snack.
- Barley Payasam
Barley is a cereal grain which can be used in bread, soups, beverages, and other dishes. As it is a whole grain, it is high in fibre, protein, and other minerals. It offers various health benefits and helps to reduce the risk of obesity, diabetes, heart disease, cancer and many other chronic diseases. Barley also has a rich content of folate, iron, potassium, and vitamin B6, all of them support cardiovascular function and lower the cholesterol level.
Consuming Barley regularly will increase the nutritional value of your diet. Making a tasty payasam using it might also be a great idea to include it in your diet.
To prepare Barley Payasam, soak some Barley in water. After soaking it for 2 hours put it in a pressure cooker over a high flame, take 5 whistles as your count and switch off the heat. Once cooled down, add milk and sugar and boil until the milk gets half. Now add cardamom powder and roasted chopped nuts.
Barley Payasam can be served hot or cold. It is a perfect sweet dish, healthy and equally delicious that fits on every occasion.
- Oats Chivda
Oats are the most popular among healthy grains on earth. They are gluten-free and a rich source of vitamins, minerals, antioxidants, and fibre. Oats have many health benefits due to their nutrients rich properties, including weight loss, lower blood sugar level, and reduced risk of heart disease. They are commonly eaten in breakfast but can be made as a healthy snack at any time of day.
To prepare Oats Chivda, heat a pan and dry roast the oats till they turn golden brown and transfer them to a plate. Roast some poha in the same pan and transfer it in a plate. Now heat some oil, add cumin seeds and mustard seeds, let it crackle for a minute. Add peanuts and broken red chillies. Now add spices and switch off the flame. Now add the roasted oats and poha, mix all the ingredients well. After it cools down, store in an airtight container and your Oats Chivda is ready to serve.
5. Corn Kebab
Corn is not only a side food but also a staple food for a big part of world population. Corn is actually a vegetable, fruit, and whole grain. If eaten whole from the cob it is considered as a vegetable and the corn kernel considered as a grain. They are one of the most nutritious kind of grain, that contains minerals, vitamins and fibre and is also a great source of antioxidants. Because of its high fibre content, it lowers the LDL cholesterol and improves eye health with its lutein and zeaxanthin content.
To make Corn Kebab, boil large corn cob and potato. When cooled, slice the corn kernel from the cob. Grind corn kernels with ginger, garlic, and green chilli into a fine paste. Mash the boiled potatoes and add the corn paste with other spices and amchur powder. Now add 5 tsp of rice flour or roasted besan. Mix all the ingredients well and refrigerate the mixture for some time. Make small balls from it and roll into a kebab. Shallow fry the kebabs to a crisp golden brown.
Serve with some ketchup or chutney by the side.
Try these amazing and tasty whole-grain recipes to add extra nutrition to your diet. Whole grains are less processed and more nutritious than refined grains. Replacing refined grains with whole grains could be a major health booster. There are plenty of healthy whole grain options available in the market to choose from and these are just a few. Choose your favourite whole grain wisely so that it could be best for you.