All posts by HealthyLife

HealthyLife is a part of www.WeRIndia.com, an all India – centric website (https://healthylife.werindia.com) and is solely owned and operated by WeRIndia.com. It is a Indian nutritional portal providing educational articles.This nutritional port was launched on February 5th, 2015.
Fortified rice in India

Fortified Rice Available in Trichy India

Rice has been the staple food of India. The fertile soil in many states supports the cultivation of rice. India is the second-largest producer as well as consumer of rice. Eating rice in all three meals included in the Southern States of India. Polished or milled rice available in the market contains carbohydrates and deprive of several nutrients. People who are economically backward get up to 10-kilo rice from state governments. Eating such type of rice will put people at risk of malnutrition. Indian Government has invested millions of dollars in developing fortified rice.

Fortification of rice with micronutrients helps those who consume rice. Fortification is one of the most sustainable, cost-effective solutions for those who are suffering from malnutrition. It helps to improve health by bringing back the nutrients in the body. This boosts people’s immune systems.

Food fortification is a common procedure we find in the food industry. Oils, bread, milk, salt, and flour are fortified with folic acid, vitamin A, iodine, and iron. To this list, rice is added now. Such fortification will help growing babies, pregnant women, mothers, and children.

Millions of Indians depend on milled rice and fortifying rice helps them to get those essential nutrients that are removed in milled rice. Fortifying rice to meet nutritional needs is essential to keep diseases away.

Look, taste, and smell of fortified rice are like traditional or normal rice. Fortified rice is prepared using a mixture of rice flour and micronutrient blends. This tailored blend meets all nutritional needs. Fortified kernels are produced using an extruder which is like pasta or noodle making equipment. Kernels are added to the rice at a ratio of 1:100.

In India rice has the highest uptake with 3.5 million metric tons. Most schools have a mid-day meal program, temples provide food and many other charities supply free food to people and school-going children. It means rice fortification will help to fill the nutrient deficiency gap and improves the health of those who are vulnerable to diseases due to malnutrition.

This pandemic year, the Tamil Nadu government is launching the distribution of fortified rice to people who hold ration cards. The Tamil Nadu Civil Supplies Corporation (TNCSC) in Trichy started moving 12,000 tons of fortified rice to 1224 ration shops in the Trichy district. This scheme is funded by the Union Government. The fortified rice contains iron, folic acid, and Vitamin B12. The state government has selected a handful of mills to complete the process. From October 1st rice distribution started and reaching up to 7.5 lakh cardholders via 1224 ration shops. The Rice fortification project was supported by the ministry of consumer affairs and it allocated Rs. 10 crores for three years to complete the process of fortification. This amount includes the cost of supplying fortified rice kernel, mixing, lab work, and transportation. The cost will be shared between state and central governments by 25:75!

Biofortification is the process by which the nutrient density of food crops is increased through conventional plant breeding, and/or improved agronomic practices and/or modern biotechnology without sacrificing any characteristic that is preferred by consumers or most importantly to farmers (WHO)

The other important crops that are biofortified are:

  • Sweet potato, cassava, legumes – with iron fortification
  • Wheat, beans, rice, sweet potato, maize – with zinc
  • Sweet potato, maize, cassava – Provitamin A
  • Sorghum and cassava – with amino acids

References:

https://www.fssai.gov.in/in-the-media-all.php

www.Healthylife.werindia.com

www.Werindia.com

https://www.who.int/elena/titles/bbc/biofortification/en/

Image credit: https://commons.wikimedia.org/wiki/File:Basmati_Rice_India,_raw.jpg

Attribution: cookbookman17, CC BY 2.0 <https://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons


Author: HealthyLife | Posted on: October 23, 2020
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Trick or treating 2020

Trick or Treating In This Pandemic

Children and adults both look forward for Halloween day celebrations. This year Coronavirus pandemic is making it difficult to decide whether to go for trick or treat or to attend parties. We all agree, that we must adjust to new normal which is taking maximum precautions to be safe and healthy in the midst of celebrating Halloween. We don’t want to risk our lives and don’t want to add more numbers to already surging Covid cases.

How to celebrate Halloween in this pandemic to have fun and same time to be safe? CDC has several suggestions and tips for this year’s Halloween celebrations.

Traditional Halloween activities are fun, but some can increase the risk of getting or spreading COVID-19 or influenza. Plan alternate ways to participate in Halloween.

Steps to Take when Trick or Treating

Make trick-or-treating safer

  • Avoid direct contact with trick-or-treaters.
  • Give out treats outdoors, if possible.
  • Set up a station with individually bagged treats for kids to take.
  • Wash hands before handling treats.
  • Wear a mask.

Wear a mask

  • Make your cloth mask part of your costume.
  • A costume mask is not a substitute for a cloth mask.
  • Do NOT wear a costume mask over a cloth mask. It can make breathing more difficult.
  • Masks should NOT be worn by children under the age of 2 or anyone who has trouble breathing

Stay at least 6 feet away from others who do not live with you

  • Indoors and outdoors, you are more likely to get or spread COVID-19 when you are in close contact with others for a long time.

Wash your hands

  • Bring hand sanitizer with you and use it after touching objects or other people.
  • Use hand sanitizer with at least 60% alcohol.
  • Parents: supervise young children using hand sanitizer.
  • Wash hands with soap and water for at least 20 seconds when you get home and before you eat any treats.

Steps to Take for Other Halloween Activities

Enjoy Halloween activities and take steps to protect yourself from getting or spreading COVID-19.

Remember to always

  • Wear a cloth mask
  • Indoors and outdoors, stay at least 6 feet away from others who do not live with you
  • Wash your hands or use hand sanitizer frequently

Decorate and carve pumpkins

  • Decorate your home for Halloween.
  • Carve pumpkins with members of your household or outside with neighbors or friends.
  • Walk from house to house, admiring Halloween decorations at a distance.

Visit an orchard, forest, or corn maze. Attend a scavenger hunt.

  • Go on an outdoor Halloween-themed scavenger hunt.
  • Visit a pumpkin patch or orchard. Remember to wash your hands or use hand sanitizer frequently, especially after touching frequently touched surfaces, pumpkins, or apples.
  • Go to a one-way, walk-through haunted forest or corn maze.

Other Ideas

  • Hide Halloween treats in and around your house. Hold a Halloween treat hunt with household members.
  • Hold an outdoor costume parade or contest so everyone can show off their costumes.
  • Host an outdoor Halloween movie night with friends or neighbors or an indoor movie night with your household members.

For more Halloween and Holiday precautions visit: www.CDC.Gov. Image credit: CDC.Gov


Author: HealthyLife | Posted on: October 22, 2020
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Cumin pepper rasam

Cumin pepper rasam

During cold winter common conditions most of us are suffer from are – blocked nose, running nose, throat irritation, fever, flu, body ache etc. In addition, we all feel like drinking and eating something hot and spicy. In India, a traditional rasam is always preferred for such conditions. Rasam is nothing but soup with simple herbal ingredients. One popular rasam recipe is commonly known as “jeera-menasu” rasam. Jeera is cumin and menasu is black pepper. This recipe also calls for clarified butter or ghee that helps in soothing the disturbed system and gives relaxation.

Preparation time is 15 minutes and one can have cumin-pepper rasam with rice or can drink hot.

Cumin pepper rasam

Ingredients:

  1. Cumin – 1 tsp
  2. Black pepper – ½ tsp
  3. Salt – ½ tsp (as per your taste)
  4. Jaggery – One inch piece (or brown sugar)
  5. Curry leaves – 8-10
  6. Coriander – ¼ cup (chopped)
  7. Ghee – 2 tsp
  8. Mustard – ¼ tsp
  9. Turmeric powder – 1 tsp
  10. Asafetida – a pinch
  11. Water – 2 cups

 Method:

  1. In a pan heat ghee (clarified butter). Add cumin and pepper and fry for a minute and take it off from the heat source. Allow it to cool.
  2. Prepare coarse powder of fried cumin and pepper mix.
  3. In a container boil water and add salt and jaggery.
  4. To boiling water add crushed powder and turmeric powder. Continue boiling on medium heat for few more minutes.
  5. In a seasoning pan heat a tsp of ghee and to heated ghee add mustard, curry leaves, little cumin and asafetida. Turn of the heat and add the seasoning to boiled rasam.
  6. Garnish with chopped coriander and boil for a minute.
  7. Serve hot rasam with rice or in a cup to drink. Add little ghee to enhance the flavor.

*option: little lemon juice can be added before serving.

** If you prefer you can add a tomato while boiling water (3rd step)

*** Add couple of garlic cloves during seasoning to enhance flavor and to get benefit of garlic


Author: HealthyLife | Posted on: October 5, 2020
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Benefits of sattu powder The power house

Benefits of Sattu Powder – Nutrient Powder House

Rich in protein- simple Sattu flour mix is made by grinding Bengal gram alone or Bengal gram with cereals and pulses.  It is simplest and one of the great protein source food used in Indian states on regular basis and for everyday meal.

Sattu powder made of Bengal gram, can be mixed with water to prepare sharabat drink during summer to provide cooling effect. It can be consumed in solid form by preparing curry. Sattu is known as poor man’s protein. But its nutrition value is making it as one of the most desirable nutrient food. From centuries Sattu has been staple food of many Indian and neighboring countries. Because of its nutrition values now it is considered to be one of the famous exotic food ingredients and available in markets.  

History traces sattu’s origin in Tibet where it is known as Tsampa.

Image: Sattu powder- https://commons.wikimedia.org/wiki/File:Gram_flour_AvL.jpg

AlexanderVanLoon / CC BY-SA (https://creativecommons.org/licenses/by-sa/3.0)

Bengal gram: https://commons.wikimedia.org/wiki/File:A_photo_of_roasted_bengal_gram.JPG Thamizhpparithi Maari / CC BY-SA (https://creativecommons.org/licenses/by-sa/3.0)

How to prepare sattu :Read more

How to prepare sattu

Nutrients and health benefits of Sattu: Read more

Nutrition and health benefits of sattu

More health benefits of sattu: Read more

Detoxifying sattu liquid

Ways to use sattu : Read more

Sattu Indian bread

Side effects of sattu powder : Read more

Side effects of sattu


Author: HealthyLife | Posted on: August 26, 2020
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How to prepare sattu

How to prepare sattu

Traditionally sattu is prepared using Bengal gram. Dry roasting Bengal gram using sand as medium  followed by sieving the sand and grinding the roasted gram is traditional method. People also mix chickpea, Bengal gram, pulses and cereals – dry roast all ingredients and prepare powder. This adds good and interesting flavor and taste to Sattu.

In some places sattu is made of barley. Using barley sattu, lemonade type of drink can be prepared. Any of the sattu type can be prepared at home using iron wok and a grinder. Sattu is available commercially in stores with wheat, barley, sorghum Bengal gram, lentils and cereals combinations. All sattu powders contain some amount of roasted Bengal gram as ingredient.

Sattu is preferred by people who work in constructions, agriculture fields and involved in other tough jobs that require lot of hard work.

Image credit: https://www.pikist.com/free-photo-stzaw (Free for commercial use)


Author: HealthyLife | Posted on:
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Nutrition and health benefits of sattu

Nutrients and health benefits of Sattu

Do you know ? In India Body builders use sattu powder to stay fit and healthy! A glass of sattu water is a must for body builders to keep cool and for tissue repair.

Presence of iron, calcium, manganese, magnesium, insoluble fiber and more than 20% protein makes sattu highly nutritious. This combination of important nutrients in sattu gives all necessary and daily nutrients needed for our body.

A 100 gram of sattu powder contains -,

20.6 % protein, 7.2 % fat, 1.35 %  crude fiber, 65.2 % carbohydrates, 2.7 %  total ash, 2.95 %  moisture and 406 calories.

Sattu provide high nutrition and combination of pulses, cereals, Bengal gram in sattu helps vegetarians to get enough protein. Apart from this, sattu has several other health benefits:

  • Sattu is a preferred ingredient amongst those who love to stay fit and energetic. One can include it in daily diet to be stay healthy.
  • Sattu helps to keep body hydrated. Drinking Sattu sharabat during hot summer days prevents dehydration as it keeps system cool and prevents indigestion.
  • Drinking cool sattu helps to prevent sunstroke
  • Those who want to reduce or maintain healthy weight can benefit from sattu by increasing metabolism

Sattu benefits continued in next slide…. Image: https://www.pikrepo.com/fxrqn/four-brown-wooden-round-containers-on-brown-wooden-table


Author: HealthyLife | Posted on:
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Detoxifying sattu liquid

More Health Benefits of Sattu

Combination of pulses, cereals, Bengal gram in sattu helps vegetarians to get enough protein.

  • Sattu has low glycemic index and is good for high sugar patients. It helps to maintain blood sugar level.
  • Sattu is good for maintaining good cholesterol, promotes heart health and regulates blood pressure and thus promotes good heart health.
  • It improves bowel movement and also  reduces problems associated with digestive organ and stomach. Consuming sattu increases appetite and sametime keeps stomach full thus helps us prevent eating junk food.
  • It is a good detoxifying agent and keeps body energetic and sickness free.
  • Sattu stimulates and promotes red blood cells that carry oxygen essential for all cells and tissues.
  • Sattu is good for hair and glowing skin!

Image: https://www.pikist.com/free-photo-iuzwn

Image: Blueberry smoothie: https://pxhere.com/en/photo/1438951 (CC0)


Author: HealthyLife | Posted on:
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Sattu Indian bread

Ways to use sattu

Sattu with single ingredient Bengal gram or combination of cereals, pulses can be consumed in different ways.

  1. Mix sattu with water, jaggery and black salt and drink to boost energy
  2. Add chopped onion, green chilli, black salt, lemon, roasted cumin powder to sattu, mix well and drink.
  3. Mix sattu in water with sugar, salt and little cardamom powder and drink
  4. Mix sattu with dry roasted nuts, grind and store in an airtight container. Add 2 to 3 spoons of this mix to breakfast cereal, or add to milk or soymilk and drink.
  5. To stimulate RBC, add sattu in water and drink in empty stomach
  6. One can add sattu to curry along with curry powder.
  7. Add chopped onion, garlic, green chilli, red chili powder, salt  and water to sattu to prepare Indian sattu bread
  8. To 2 tsp clarified butter (ghee) add a cup of sattu, saute till it turns brown. After cooling, mix it with milk, add sugar, cardamom powder and stir slowly on low flame. Mix well, add little water to reduce thickness and drink.
  9. You can add sattu powder to milkshakes, smoothies, dessert, bread.

Image credit: https://commons.wikimedia.org/wiki/File:Kistibij.jpg#/media/File:Kistibij.jpg (CC BY-SA 3.0)


Author: HealthyLife | Posted on:
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