CHOCOLATE AND MILLET COOKIE PUDDING
Making simple desserts like pudding makes your weekend more enjoyable. There’s always been a sugar craving that hits untime and this recipe is super handy which takes less than 20 minutes to prepare. It’s such an easy recipe that even kids love making it. This recipe comes handy especially when guests arrive, Puddings can be made with available ingredients and incorporating millet cookies is a great way to add nutrients to the dessert. The taste of millet helps to balance the sweetness of the pudding and it ends up feeling like heaven. The cookies used are gluten free and artificial preservatives and refined sugar free. This is one of the best way to include millet based products in the diet for kids.
Milk – 300 ml
Some more food’s Coconut sugar- 1/3 cup
Some more food’s Coconut and foxtail millet cookie – 1 packet
Cocoa powder – ¼ tbsp
Coffee powder – 1 tbsp
Vanilla essence – ½ tbsp
Hot water – ½ cup
Roasted nuts – ½ cups
Desiccated coconut – ½ cup and Chia seeds – 1 tbsp
- Pour 300 ml of milk in a sauce pan and boil.
- Once it reaches the boiling stage add 1 tbsp. of Agar agar and mix it thoroughly at a medium flame till it dissolves completely.
- Take ¼ cup of cocoa powder and add 2 tbsp of milk and mix well to make it paste, this helps to avoid lump formation when added directly.
- Add 1/3 cup of Some More Food’s Coconut sugar and mix till it dissolves well
- Refrigerate for 10 min, meanwhile let’s make the coffee dip ready.
- Take a tablespoon of coffee powder and add ½ tbsp. of vanilla essence and add ½ a cup of hot water and allow it to brew for a couple of minutes.
- When you smell the rich aroma of coffee its ready to dip cookies in.
- For this recipe we are using Some More Food’s Gluten free, coconut and foxtail Millet cookies which has a rich flavour and taste and loaded with goodness. Don’t forget to try this out!! You’ll come back for more!!
- Now we have made everything and it’s time for plating.
- Quickly grab a couple of fancy glassware and start layering.
- First layer is the cookies dipped in coffee, next comes the rich chocolate pudding, sprinkle some roasted nuts and layer it with chocolate again.
- Repeat the layering with alternate layers of desiccated coconut, roasted nuts and chia seeds.
- Top it up with some roasted nuts or chia seeds or even your favourite fruits, play with it and enjoy your pudding.
This is such a simple recipe , try it out and let us know by tagging our page in stories, and don’t forget to have look at our other range of millet based products .
prep Total Min Serving
30 min 40 min 18
Nothing says home like the smell of baking. When it comes with nutrients , it makes the food enjoyable and healthy. Using whole wheat flour and coconut sugar gives cookies a caramelized and chewy texture.
- 1 Cup Whole Wheat flour
- 1/2 tsp salt
- 1/2 tsp baking soda
- 1/2 cup butter
- 2/3 cup coconut sugar
- 1 large egg
- 1/2 tsp vanilla
- 1/2 cup chocolate cookies
- 1/2 cup nuts of choice
The word cookie comes from the Dutch word for cake, “koekje”. The first cookies were actually tiny cakes baked as a test to make sure that the oven temperature was right for baking a larger cake.
- Preheat oven to 375.
- Stir flour, salt and baking soda together in a medium bowl.
- In a small brown, mix 2 tbsps of the dry ingredients with the chocolate chips and nuts and set aside.
- In a large mixing bowl, cream butter, and then add coconut sugar gradually beating until creamy.
- Beat in egg and vanilla.
- Add the dry ingredients, mixing well.
- Fold in the chocolate chips and nuts.
- Drop by teaspoonfuls onto a parchment lined cookie sheet.
- Bake for 8 to 10 minutes, or until browned. Cool before removing from pan and serve.
Its a great tea time snacks and also guilt free snack for kids.
IMPROVING IMMUNITY – FACTS
Improving your body’s immunity is much simpler than we thought and most importantly it doesn’t require you to consume high doses of expensive supplements or decoctions that taste like sand. Here are simple ways to ensure that your immunity is at its best.
- HEALTHY EATING PATTERNS
Ensure that you have a balanced intake of all the essential nutrients. Insufficient energy intake can also affect the body’s immune responses. Adequate protein intake and healthy fats are essential for optimal functioning of the immune cells. Micronutrient deficiencies can also contribute to reduced immunity. Improve intake of antioxidants and Vitamin C through colorful fruits and vegetables; whole grains, nuts and oilseeds are good sources of calcium, zinc, selenium, Vitamin A and E, which are important for good immunity. Reduce consumption of refined grains, processed foods high in sugar and salt all of which can increase inflammation inside the body and this can contribute to reduced capability to fight infections. Indian cuisine has an advantage on immunity with its use of spices and condiments which contain functional components that can support immunity. Do not over do on spices, the quantities we usually use for cooking is sufficient.
- MAINTAINING A HEALTHY GUT
The health of our gut has an influence on our body’s immune system. Ensuring naturally fermented foods like curd, yogurt, overnight soaked grains (pazham kanji, ragi koozh), fermented vegetables can contribute to the population on good bacteria in our intestine. A diet rich in fiber also facilitates growth of these beneficial bacteria in the gut, and therefore intake of fiber through whole grains, fruits, vegetables, pulses, nuts and oilseeds can have an effect on your immunity.
- MAINTAINING BODY FAT LEVELS
Body weight is a concern for a lot of people. The excess body fat % contributing to excess body weight is the core reason behind all the health effects associated with obesity, and this can be prevented by taking up lifestyle modifications that can support reduction of excess body fat. This would include an appropriate nutrition, physical activity, adequate sleep, and reduced use of alcohol and tobacco.
- PROPER SLEEPING PATTERN
Adequate sleep, in addition to contributing to better fat percentages, can also help reduce stress and thereby can have an effect on effective functioning of your immune system. Adequate rest , recovery and stress management are important aspects of a healthy immune system.
- APROPRIATE MEDICAL ATTENTION
A reduced immunity can also be a result of an underlying physiological condition. If you notice frequent bouts of fevers of infections even after ensuring the above points, its important to seek professional advice.
Building a healthy immune system is a long term process and requires all the above factors to be in place. No one food or combination of foods can instantly make your immunity improve. Therefore, it’s important to equip yourself with the right knowledge, and protect yourselves from falling prey to products which pose unrealistic claims around immunity.
Registered Dietitian, Chennai.
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WHAT YOU NEED TO KNOW ABOUT HIGH CHOLESTEROL
Increased blood cholesterol or hyper-lipedemia, has become a common symptom among adults. The most common management strategy revolves around restricting animal foods especially egg yolks, which are major sources of cholesterol in the diet. This most often still leaves the root cause unattended.
Managing blood cholesterol parameters requires a lifestyle change. Here are 5 things you need to understand about your eating habits and normal levels of blood cholesterol:
- DIETARY CHOLESTROL IS NOT THE MAJOR CAUSE OF HIGH BLOOD CHOLESTEROL
Cholesterol is a form of lipid (fat) that is found abundantly in animal foods sources. (Note: Plant foods cannot have cholesterol). Cholesterol is in a sense required for the body and performs various important functions like helping in forming structure of your cells, production of hormones, helps forming bile, protects your nerve cells and also acts as signaling molecules. Your body (liver) also produces its own cholesterol. So depending on your dietary intake, the liver modulates the amount of cholesterol it produces, maintaining balance. This clearly puts into picture how restricting dietary cholesterol would not have an effect on your blood cholesterol. Studies have shown have also proven the same. Majority of the population only exhibit minimal responses and the remaining have noticed and increase in terms of HDL (commonly referred to as good cholesterol) as well.
- PAY ATTENTION TO BALANCE OF FATTY ACIDS
The major strategy to correct blood lipid profile would be to modify and achieve a balance of fatty acids. Fats and Oils are made up of different kinds of fatty acids – MUFAs, PUFAs (eg. omega 3 , omega 6 fats) and SFAs. Improving intake of omega 3 fats (sources: nuts, oilseeds, fatty fishes) and MUFAs (sources: sesame, peanuts, avacadoes, olives) and ensuring that you don’t exceed on saturated fats (sources: animal food sources) should be given importance. Avoiding transfat, which are found in solidified vegetable oils (Eg. Vanaspati) and processed foods can help maintain blood cholesterol.
- MAINTAIN GUT HEALTH
Your gut (intestinal) health plays a major role in how your body metabolizes various nutrients. Studies have suggested that a favourable gut bacterial flora can help manage blood cholesterol levels. Improving on intake of natural fermented foods like yogurt, curd, sauerkraut, pazhamkanji (fermented rice porridge), are foound to have a good effect on your gut health. Appropriate probiotic supplementation, under professional supervision can also be taken.
- FIBER IS A SUPERHERO WHEN IT COMES TO MANAGING CHOESTEROL LEVELS
Both in-soluble fiber (present in whole grains, pulses and legumes) and soluble fiber (found predominantly in vegetables and fruits) are found to have beneficial effect on blood cholesterol levels. Achieving adequate fiber intake for the day can help in reducing and maintaining blood cholesterol levels normal. Dietary fiber can also have an influence on gut health and thereby elicit its effect on blood cholesterol levels.
- MANAGING BODY FAT LEVELS CAN AID REDUCTION OF BLOOD CHOLESTEROL
While, ‘ only people who are obese have high blood cholesterol’ remains a myth, excess body fat percentage is one of the criteria that has been found to be closely associated with lipid metabolic derangement. Higher visceral adiposity (fat surrounding organs) , and higher waist circumference (abdominal fat) have been found to have correlation with blood cholesterol. Therefore, achieving fat reduction with proper eating habits and physical activity, can help manage blood lipid levels.
Elevated blood cholesterol is a condition that can be set right with the currect knowledge around its root-cause and appropriate lifestyle changes.
Registered Dietitian/ Nutritionist
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Soliman GA. Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease. Nutrients. 2018 Jun 16;10(6):780. doi: 10.3390/nu10060780. PMID: 29914176; PMCID: PMC6024687.
Khaw KT, Sharp SJ, Finikarides L, Afzal I, Lentjes M, Luben R, Forouhi NG. Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women. BMJ Open. 2018 Mar 6;8(3):e020167. doi: 10.1136/bmjopen-2017-020167. PMID: 29511019; PMCID: PMC5855206.
Schoeler M, Caesar R. Dietary lipids, gut microbiota and lipid metabolism. Rev Endocr Metab Disord. 2019 Dec;20(4):461-472. doi: 10.1007/s11154-019-09512-0. PMID: 31707624; PMCID: PMC6938793.
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Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019 May 23;11(5):1155. doi: 10.3390/nu11051155. PMID: 31126110; PMCID: PMC6566984.
DON’T LET DIABETES MAKE YOU FEAR GRAINS
You might be familiar with cutting off on carbohydrates all together, swapping rice with chapatis, restricting yourself from getting that serving of pulao or bread or biriyani. If you’ve ever been faced with the fear of carbohydrates and how it is going to affect blood sugar, this article is aimed to help you overcome this fear and give you the facts around grains and how it impacts your condition.
CARBOHYDRATES FROM RICE IS NO DIFFERENT FROM CARBOHYDRATES IN CHAPPATI
While we’ve been conditioned to believe that chappati is better than rice when it comes to managing blood sugar levels, its important to observe that for the same serving size the amount of carbohydrate in both are almost the same. Therefore, its perfectly alright to prefer rice even when you have been diagnosed with diabetes. It is also important to note that glycemic response varies from individual to individual. Work with professionals to understand what works best for you.
WHITE RICE IS NOT HARFUL FOR DIABETES
White rice is often being looked upon as something that can cause harm to the body, or can increase blood sugar. But this isn’t true. Although, whole grains contain better fiber, white rice is easier to digest and can be safe for consumption even for people with diabetes. Mindful portion sizes and smart food choices to accomplish dietary fiber intake lacking in refined grains, however needs to be emphasized.
WHOLE GRAINS CAN BE A VALUE ADD
Dietary fiber and its role in metabolic health is well established. Especially, its role in preventing glucose spikes and ability of facilitate gradual release of glucose into the blood is commendable. Whole grains are one of the major sources of dietary fiber in our eating pattern. Avoiding grains can also affect overall intake of fiber. Whole grains, when compared to their refined counterparts, contain higher amount of fiber and therefore including them can aid in managing diabetes. At least two servings of whole grains per day has been shown to have significant effects on blood sugar.
FOCUS ON A WHOLESOME NUTRIENT DENSE EATING PATTERN
Your blood sugar response depends on components on your entire meal than just one particular ingredient or component. Therefore, ensuring a wholesome diet, with a balance of all essential nutrients, can help in achieving appropriate glycemic control. Nutrients like B Complex vitamins, magnesium, chromium, dietary fiber, proteins, dietary fats, have roles in enabling the body to metabolise and maintain blood glucose more effectively.
EATING THE RIGHT KIND OF CARBOHYDRATES CAN HELP REGULATE BLOOD SUGAR
Forget cutting down carbohydrates and pay attention to what kind of carbohydrates you eat. Eg. Jams are highly concentrated with sugar and have very low nutrient profile, while Potatoes or Rice or Banana (which also usually fall under the list of forbidden foods for diabetes) contain additional nutrients apart from starch. Focus on nutrient density of foods and ensure you include a lot of whole foods against those that just provide extra calories without providing other nutrients. There are no forbidden list of foods, ensuring balance and consistency is the key to progress. Grains and root vegetables also contain a specific kind of starch, the resistant starch, that can have positive impacts on blood sugar levels.
Diabetes control can be achieved with appropriate lifestyle modifications and body weight management. It cannot be accomplished by depending of a particular foods, or restriction of individual food groups. Beat diabetes by ditching the fear around foods and practicing appropriate dietary habits and physical activity.
(REGISTERED DIETITIAN, CHENNAI)
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FUTURE OF FOOD IN OUR BOWL!
As a food and an environmental enthusiast and an expert in micro-nutrient and macro-nutrient, I love to prepare meals that is vegan, smells and tastes delicious, good for our health and health of the planet too.
Climate change is something that would cross my mind,
but now that I analyse with calamities occurring just how much the world we live in is in danger due to the global warming, and the intense threat food system is facing due to the heating of our Earth.
This cause & concern for our health and environment inspired me to write this blog
One of the significant contributors to global temperature rise is – our “food-system and farming”. Rise in the temperature has hit agriculture the hardest, resulting in shrinking food supply and water crisis.
Climate change is altering conditions that supports food production, impacting food productivity, food prices and food security. The health of ecosystems on which our economies, livelihood, food security, health and quality of life depend, is collapsing faster than ever. The devastation is visible on a day to day basis, with rise in the frequency of floods, droughts, acid rains, water shortage, resulting in depleting soil fertility, reducing crop yields and its quality.
“DARK SIDE” OF THE FOOD INDUSTRY
Can you guess the primary sector that contributes the most to greenhouse gas emission?
If you guess it right you may give yourself with a five star!
Much of the understanding globally about what is causing global warming is – focused on the energy sector, on coal-fired power plants, heavy industries and transportation, but not on food and agriculture. Every Nation and industrialist in the field guard this sector for the benefit of profit making. However the truth is, food sector is not only the critical problem in this crisis but also the immediate solution to the problem of global warming.
Food system has dramatic impact on environment. Natural understanding of what human factor contributes to emissions, are the vehicles, planes, automobiles, power plants, textile production, etc. but never a Cookie!
And when asked for solutions on individual level to help solve the crisis; we suggest, car pools, public conveyance, electric automobiles, less energy consumption, CNG fitted vehicles, but seldom we mention about changing our diet and dietary desires
You will be shocked at the revelation that the entire food chain globally, right from the seed to the meal and the waste, contributes one-third of the greenhouse gas emissions. Food system is just not limited to the agriculture but the entire food-chain is connected to every sector of our economy, transport, industry, building, forestry, energy supply and waste treatment.
FOOD – CAUSE OF HEATING & HEALING THE PLANET
There would be several questions coming to your mind regarding the connection between food and warming and how it causes heating and healing of the planet.
It is not surprising to note, that – food which is meant to nourish, has become the cause of disaster in this era.
The modern food consumption trend has caused stress to health and environment in developed nations, now it is having a devastating impact to health and environment in developing countries too. Asia is identified as the most vulnerable region to get affected by climate change after U.S. Bangladesh, India, Pakistan, Nepal and Sri Lanka will see a rise in food prices, food shortage, crop failure as temperature rises. These regions support half of the poor of the world and agriculture plays important role in GDP and employment generation in the region.
Though on one side its a privilege to be in India because it offers people a choice & variety in food, but again, the modern-food-consumption trend has changed our palette, that has pushed us to consume more western-style processed-fatty and fast-food. Thanks to the impressive advertising which is constructing our taste and influencing our desire to consume such food, that harms the climate, impact our health but earns good profit for processed food companies
Just as we have helped ourselves by using energy-efficient appliances, carpooling and changing our light bulbs to reduce carbon footprint, we can talk about and weigh our eating options to reduce “ecological foodprint”. Global emissions are linked to what we choose to eat. Researchers opined that environment-friendly diet would be to cut down on meat, fast-food and processed-food which consumes a lot of water, power, feed and land. Food that is good for the planet is good for us too.
Switch to a Vegan-diet:
Shifting diet with a greater portion of plant-based foods is significant to reduce agriculture pressure on environment. We just need to make small changes into everyday diet. Vegan diet does not mean compromising on taste or flavour, rather it provides holistic nourishment required by our body. Vegan diet is sustainable & fulfils our daily requirement of Protein and other nutrients, without adding bulk to your body.
Soy, nuts, Lentils, Chickpeas, Beans, Oats, Green peas, Quinoa, Millets are good options for protein diet. Protein score card below depicts your food impact on GHG emission & help you choose what to eat without much impact
Check out the link below to a site for Vegan dishes made just right and yum yum
|Vegan Diet – Picture credit Simply vegetarian 777|
Make a shift from a Pescatarian diet to a Mediterranean diet:
Coastal regions might face shortage of sea food due to the sea temperature rise leading to most of our natural fishery resources being exhausted. Mediterranean diet consist of vegetables, fruits, whole grains, beans, nuts, seeds and olive oil.
Less meat and less sea food. These diet have health benefits and is good for heart too
FOOD AND SHOPPING HABITS
Apart from choosing what we grow, what we eat, where we shop and where we eat is also another factor impacting food-system and global warming. How?
- With rising incomes and living conditions becoming better off, our food consumption and shopping habits have changed.
- The shift towards more fast-food consumption, eating out generally, shopping from supermarkets has become a norm.
- Advertising directed at us, seduce our senses & influence our lifestyle for status, competition & desire.
- More people across the globe are eating industrial diet high in fat, sugar, sodium, chemicals and preservatives but low in nutrition.
If current diet trend continues, emissions from food system will increase the concentration of harmful gasses (nitrous oxide, methane and CO2) into atmosphere which is linked to growing ecological footprint.
CASE – SUPERMARKET ADDS TO EMISSIONS
Western style shopping pattern has given a boost to the sales in every country from shopping through organised Supermarkets. Sales from supermarket have grown six-fold in many developing countries. Moving the food through supermarkets long supply-chains and the emission of hydrofluorocarbons greenhouse gasses from their cooling cases has huge negative consequences on climate which is hard to believe.
GLOBAL TRADE AND WARMING
We all enjoy the expanding food variety and confectionery items in megastores. Today it’s not difficult to find an American produced Oreo cookie in India at any grocery store or supermarket. Although the domestic produce cookies also tastes same, but again, advertising has constructed our taste so that demand for international product has increased multi-fold. Unnecessary transportation of similar product across countries have environmental implications. It would be so much better to share the recipes across the countries. The longer the time food takes to reach from farm to your plate more stale the food is and provides zero nutrition. There is no health benefit of eating months old packed food which is only a treat for our taste buds.
Food transportation has serious global warming consequences. World food trade is growing faster and has grown 184 percent since 1968. The web of international trade got denser and transportation of food products, multitude of ingredients, meat, livestock, feed etc, one may well imagine the magnitude of consequences
on warming and emissions
CLIMATE CHANGE IMPACT ON FARMING
It’s no more a news to learn about the impact of global warming: there are almost 5550 articles on warming globally, though only few are focused on the connection between food and climate change. Climate might change what we eat in the future.
- Droughts lead to the loss of major staple crops,
- soil quality is depleting due to salt accumulation by flooding
- flooding leaves soils water-logged,
- longer warmer seasons of growing crops breeds new and more pests,
- and erratic weather shifting harvest seasons.
Researches predicted that by the end of 2030 staple crops wheat, rice and sugarcane will see a drop of almost 40 percent. These grains are the main source of calories for half the population globally. But being irrigation-intensive crops they don’t have a bright future.
Future will see production of drought-resistant crops and vegetables which can withstand vagaries of weather.
CLIMATE CHANGE INCREASED FARMERS TOLL LEADING TO SUICIDE
Increased incidents of crop failure, lead to higher rural poverty, farmer distress and suicide. People who fill our stomach are the poorest on Earth. Around 60 percent farmer killed themselves until 2016 due to the crop failure, prices, debts, loans, irrigation problems, costly fertilisers, all factors linked to natural calamities.
To have a regular income and secure revenue from farm produce,
farmers opted for climate-friendly crops that consumes less water, less fertilisers and can grow on less fertile soils, without compromising on yield quality.
Farmers south of India have already replaced the production of Rice with Millet,
as rice requires intensive irrigation and last 4 to 5 years farmers experienced crop failure due to change in climatic conditions. This burdened farmers with debt and loans which has taken a toll on their lives. So they quit water-intensive crops in favour of drought-resistance crops (Millet)
A SWIFTLY TILTING PALATE
Unless we shift course, this planet-heating trend will continue. Health conscious people are resisting to processed and fast-food diet, seeing their diet-related-disease burden grow and embracing real food in the face of fast food.
They have challenged this trend and have explored a variety of healthy alternative food options, recreated dishes that cook, taste, smell and sizzle the same.
Let’s quit our food addictions and pave a way for a meaningful healthier life.
Let’s get on a transformational journey and re-establish healthy relationship with food. Future will see less of rice and wheat and more of Millets, Oats, Sorghum, Quinoa. These are considered healthier options to gluten-starch based grains (rice & wheat)
MODERN DIET IS CHEMICALS & PRESERVATIVES LADEN – A BURDEN ON HEALTH
Fast-food, highly processed-food, red meat is more responsible for global warming than those fuming jets, aircrafts and automobiles.
Processed diet is just a waste, it harms our health and bodies. It fills our bellies
with unnecessary calories and fat, adding to our waistlines, not to our health. Intensive processing is required to make food tastier, that consumes extra energy to power and operate the manufacturing plants and boost emission toll. More the processes less the nutritional value. You don’t know what your food is made up of. To increase the shelf-life of a product, innumerable chemicals are added to the food. At each stage from weed to bowl only chemicals and synthetic substances are added. We are consuming chemicals in the name of food with zero nutritional value. Most of these chemicals are also used in cleaning agents household, varnishes, soaps, body oils and shampoos etc.
Processed industrial diet is Carcinogenic. It increases your cholesterol and sugar.
And uses substandard oil, sugar and chemicals for processing food.
CASE PALM OIL – INGREDIENTS IN PROCESSED FOOD
Supermarket shelves are lined with processed food products with ingredients high in fructose, sodium, preservatives, chemicals, additives, colourants etc. Each step required to make the processed food and the multitude of ingredients used adds to the emission toll.
One of the examples is of Palm oil, entire processed-food and fast-food industry uses ingredient Pam oil. The consequences of palm oil plantation on climate is dramatic, as to establish palm oil plantations, producers raze rainforests and drain peat-lands, which becomes exposed to air, and carbon in soil is lost. On being oxidised it release CO2 into atmosphere. Once the land dry it become susceptible to fire which can burn for months to an end. The demand for Palm oil skyrocketed with the rise in demand for processed food impacting Environment and Health dramatically.
QUIT FOOD ADDICTIONS & MAKE SUSTAINABLE FOOD CHOICES
- Eat less meat – study published in 2017 in the Journal Environmental research letters, revealed that red meat can have upto 100 times more the environmental impact than plant based food
- Reach out for real food – food that are closer to their natural state and have not undergone any processing. Like fresh fruits instead of canned
- Buy from Farmer’s market – they sell directly from farmers to consumers. They have better variety of food and organic food available. Bypass supermarket as most of the items are processed laden with chemicals, except some fresh vegetable or organic stuff if they in-house
- Choose Organic – fruit, vegetables and grains
- Go for Greens – Green fruits and green leafy vegetables
- Look out for Organic eggs – as the commercial eggs are coated & cleaned with synthetic substances that enters the egg and reacts with egg white to form toxic compounds. Look for organic eggs from farms or farmers market & locally grown eggs
- Avoid processed food
- Cook your own Food
- Opt for Farm produce
- Go for Local food and produce
- Community Supported Agriculture (CSA) – are farms supported by members of one community, who invest prior to the harvest season and then are supplied with weekly deliveries of fresh produce for a year or half
- Do some terrace farming – get your hands dirty, after all its worth your health, isn’t it!
- Make your own Manure
|Millet Sevian – Traditional Indian cuisine – Picture credit Neelakshi|
|Millet Tortilla with Green vegetable|
ERA OF MILLETS!
We can breath a new life with this wonder grain. Millets are a way out of future food crisis. Millet provides security of food, health, fodder, nutrition and ecological balance, even during harsh weather conditions. Corporate and companies are investing hugely in Millet farming across India with production likely to grow generating more business avenues, jobs and regular higher income for farmers.
People are beginning to eat Millet under medical prescription. Millets contains higher amount of fibre and essential minerals compared to Rice and Wheat or other cereal grains. They contain a good quantity of Protein almost double the amount to a Wheat roti, a huge content of essential amino acids and are gluten free. Health conscious people have woken up to the benefits of Millets.
ITC has signed a contract farming for Millet and the initiative is being funded by World Bank.
MILLET VARIETIES OF INDIA
There are 8 species of Millets available mainly:
All the varieties almost taste the same though. The benefit would be in having these grains as real as possible rather than processed versions.
THE FUTURE OF DIET WILL BE ADVENTUROUS
Our forgotten grain Millet offers a plethora of choice in dishes and snacks in various cuisines. You can replicate most of the recipes with Millet. Replace your potato chips with Millet chips
Renowned chef Sanjeev Kapoor shares flavourful recipes in Millet as per modern trend in taste.
Look for delicious Millet cutlet recipe in the link below by him –
|Millet Cutlet – Picture credit – Sanjeev Kapoor Kitchen|
|Millet Tacos – Picture credit Cook Time|
There are many social enterprise in India that provide easy and unprocessed healthy options of Millets items to be included in our fast pace lifestyle diet. Most of these enterprises also provides cooking workshops and various healthy recipes on millets.
- SOME MORE FOOD PRODUCTS – provides convenience Organic foods under brand name “SOMEMORE”. I have tried all the products from this brand and its quiet filling, light and easy to cook. You can order products from the website: www.somemorefoods.com/. Brand even caters to the infants healthy diet needs under brand name “FIRSTSPOON”
|Picture credit – Save More Sevian|
|Some More Food Products|
You will see the positive impact you will create on your health and environment, would be larger than you have imagined. So be your own food-police & be empowered citizens.
Pen down your experiences with this new inclusion in your diet.
WHY IS DIETARY FIBER A BIG DEAL?
Be it in the form of switching to whole grains or increasing quantity of fruits and vegetables eaten, improving intake of fiber has very much been a part of any kind of dietary management, for a wide variety of goals. Why is it such a big deal and how does it play a role in setting things to harmony within your body? Read on to understand your way around the benefits, meeting adequate fiber can have.
- Improved Gut Health
The health of the beneficial bacteria in our intestines has been observed to play a crucial role when it comes to healthy functioning of the body. Your gut, surprisingly, has a lot of influence over most of the processes happening in the body, including maintaining an appropriate weight, blood cholesterol levels, digestive health, and immunity. Dietary fiber acts as a prebiotic and helps nourish these bacteria. It passes through the intestine without undergoing digestion and the natural flora of bacteria in your gut act on these prebiotics forming short chain fatty acids, which fuels your intestinal cells and helps it function better. Dietary fiber can also help maintain stool consistency and can be used to treat constipation. Soluble fiber can also help reduce diarrhoea episodes.
Dietary fiber can help you feel full, without adding calories. Therefore, extremely useful to help cut down on calories without having to feel restricted or hungry between meals.Studies have shown how increasing intake of fiber can automatically support weight loss goals by reducing intake of calories. This can be helpful in making you feel comfortable and good through your weight loss journey, thereby helping you achieve a healthy relationship with food.
- Less risk for Lifestyle diseases
Fiber has been linked to the prevention of a number of cardiovascular diseases and disorders. Its effect on reduction of plasma lipids (Cholesterol) is well defined and thereby having a beneficial effect on maintaining blood pressure, contributing to reduced risk of heart disease. Several studies have shown afterward that dietary fiber may also improve glycaemia, insulin resistance and weight loss. Fiber adds bulk to food being digested and facilitates slower release of glucose into the blood, preventing spikes in glucose levels.
To summarise, it wouldn’t be an exaggeration to state that meeting adequate fiber requirements of the day can contribute to a better quality of life across different age groups. Indian recommendations suggest an intake of at least 30-40 g of dietary fiber per day to attain its benefits. Gift yourself better health one change at a time – increasing fiber is a good place to begin.
- Holscher HD. Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes. 2017 Mar 4;8(2):172-184. doi: 10.1080/19490976.2017.1290756. Epub 2017 Feb 6. PMID: 28165863; PMCID: PMC5390821.
- Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013 Apr 22;5(4):1417-35. doi: 10.3390/nu5041417. PMID: 23609775; PMCID: PMC3705355.
- Deehan EC, Duar RM, Armet AM, Perez-Muñoz ME, Jin M, Walter J. Modulation of the Gastrointestinal Microbiome with Nondigestible Fermentable Carbohydrates To Improve Human Health. Microbiol Spectr. 2017 Sep;5(5). doi: 10.1128/microbiolspec.BAD-0019-2017. PMID: 28936943.
- Aleixandre A, Miguel M. Dietary fiber and blood pressure control. Food Funct. 2016 Apr;7(4):1864-71. doi: 10.1039/c5fo00950b. PMID: 26923351.
- Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001 May;59(5):129-39. doi: 10.1111/j.1753-4887.2001.tb07001.x. PMID: 11396693.
SUJATHA S (REGISTERED DIETITIAN, CHENNAI)
Some More Foods won “Emerging Startup Award” in Idea Fest 2017 competition on 24th June by BEACHANGE Expo at IITM Research Park, Taramani, Chennai. We pitched our award winning concept of identifying the vulnerable sectors like babies, pregnant women, post-partum women, geriatric population whose nutrition needs are especially critical and conveyed our belief in traditional wholesomeness of Indian culture and provide nutrition through Organic foods without adding any additives or preservatives.
TIE women and All-India Road Show on Women’s Economic Empowerment through Entrepreneurship (AIRSWEEE) introduced a program to unleash value creation and chose Some More Foods from 75 business ideas as one of the 25 most viable ideas worthy of being encouraged and supported. These 25 mentees were then introduced to India and US-based mentors who guided them on various aspects of entrepreneurship.
It was a casual conversation that I was having with my friend at a regular meeting; a mother of a six month old baby who was surely not done fretting over the details in excitement.
He has started moving about by rolling over, obviously delighting himself and his parents; started communicating with curious sounds which meant a world to my friend. “He is more active than ever Deepa! I want to start introducing foods. After feeding him for so long with what nature’s best offering, ‘breastmilk’ I am not sure if what I would feed him would be as close to nature as possible or whether it would be a complete food that would satisfy his growth requirements. I wonder how he will battle with the quality of food which is loaded with pesticides, herbicides and what not!!! I really feel guilty to start weaning him, Deepa, which I should not! ” she had confided. The problem was something everyone had accepted; after breastfeeding, a mother has no choice but to slowly shift to baby food that exists in the market but at the cost of filling a vulnerable body with highly processed substances.
This was when the idea came to me to change the way we feed our babies and even go back in history to bring back the goodness of authentic traditional methods. I had never been more thankful that my education directly could support my cause. With a splash of inspiration, I got into the kitchen and put together a few of the best tasting and highly nutritiousingredients that would make a yummy porridge withmilk. Thus Some More Complete Health Mix was born and my friends and family were supportive to not let it remain a one-time success.
They encouraged me to make it official. After about a year in 2013, the registration of Some More Food Products legalized it and we were ready to make dreams come true. Of filling babies’ tummies with what is good for them. On the advice of Dr. Esther Sathiaraj, Deepa came up with a simpler health mix for weaning infants and that’s how First Spoon was born. Now after about 4 years, it’s reached people over other states and has gotten me to range into other products extending to better the health of the whole family. Babies may have gotten the ‘First Spoon’ but there’s surely enough food for all to go around in the plate- noodles or sevai or puttu mix! It wasn’t easy, but it sure was fun! A lot of time goes into research, spending time with my own family because I have so many places and additional responsibilities towards the brand itself.
There was no way that I could’ve done without my mentors. Even if you know your subject, you need people who’ve experienced the subject to talk about what can be done and where I can prepare myself for challenges. We recently got in-touch with more people who’ve given us this cool new website and there are million other changes that keep evolving us! It’s just that we need to run along with the winds of trend and sometimes change the direction of the drift itself! I have picked my opportunity to give organic and 100% preservative-free food, I’m sure you can too, in your own way.