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About Shilpi Agarwal

Shilpi Agarwal is an active professional in the field of Nutrition and Dietetics. Armed with a Masters in Food Processing and Nutrition Science and is a Diabetes Educator she specializes in Clinical Nutrition, Disease management, Diabetes Management, Weight Management, Cardiac Care and Lifestyle Coaching. She also conducts workshops and seminars in schools, corporate, residential complexes and various other platforms to spread the awareness on health and nutrition. She does her own Karma by volunteering with an NGO and working in the area of community nutrition and public health. She believes that determination, knowledge and awareness are the key to lead a healthy lifestyle. In her endeavor to promote Nutrition awareness and education among people she has also authored two books "100 Nutritips" and "Science that promises lifelong youthfulness- Nutrition Science".

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Know the health benefits of BUCKWHEAT- A Wonder grain

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All of us in India are familiar with the word ‘Kuttu Ka Atta’, the most preferable cereal during fasts. This is nothing but ‘Buckwheat Flour’. Since childhood, I have enjoyed various tasty dishes made out of Buckwheat Flour but only during fasts. I always wondered why this particular grain is eaten only during fast and not round the year? But, it was only after I took Nutrition as a subject of specialisation that I got my answers.

Buckwheat Flour is very rich in protein and during fasts, except milk or its products, no other protein-rich food is allowed to eat. Only foods rich in carbohydrates and fats are the delicacies to be enjoyed during the time of fast. So to balance the meals with a good blend of Carbohydrate, Protein and Fats and to fulfill the day’s protein requirement, Buckwheat Flour is eaten on fast days.

I sometimes wonder how intelligent our ancestors were who invented all these combinations to be eaten which is being followed by a tradition even today without knowing the reason. MAYBE THEY KNEW!! It is only after so much of scientific research on nutrition since the last two decades that we have got to know the facts of this wonder grain.

This wonderful cereal is packed with various nutrients providing amazing health benefits

  • As mentioned above, it is very rich in protein as compared to other cereals with a biological value of above 90. This nominates it under ‘first class protein’ category and also due to its essential amino acid profile.
  • It is rich in iron, a nutrient whose deficiency among women is maximum in the world. Other than iron, it also contains good quantities of Magnesium, Manganese, Zinc and Selenium which are needed for building immunity, strong bones, improving blood flow and maintaining the good texture of hair and skin.
  • It contains appreciable amounts of B complex Vitamins like Niacin which is needed for the breakdown of Carbohydrates and Fats.
  • It is loaded with dietary fibre which has a role in improving cholesterol and blood glucose levels.
  • It contains health benefiting antioxidants too like polyphenols which gives protection from Heart Diseases, Diabetes, various types of Cancer and also delays ageing.

But the irony is, the consumption of this amazing cereal is only restricted during fasts. In spite of containing so many health-promoting nutrients, it has not been able to attain the status of a staple food in our country.

A country like India where Diabetes and Obesity have become epidemic and more and more population is getting diagnosed with ‘Metabolic Syndrome’, a condition characterized by a cluster of health conditions such as central obesity, insulin resistance, high blood pressure, high triglyceride levels and low HDL levels. Apart from a sedentary lifestyle and excessive intake of junk food as the main reasons, I think the major culprit is our excessive intake of cereals especially rice which has very high carbohydrate content and less protein content. The habit of eating polished rice further adds to the havoc as polishing takes away all the vitamins and minerals present in rice.

So what, if we replace our rice intake with buckwheat, ‘The Wonderful Grain?’

Buckwheat is beneficial in various health conditions like diabetes, celiac disease, heart disease, anaemia and the list goes on. Buckwheat helps in managing blood glucose levels as it is rich in protein which promotes the synthesis of more insulin in the body. It is a boon for people suffering from celiac disease i.e. gluten intolerance since it does not contain gluten. It is beneficial for heart patients also because of its high antioxidant content. People suffering from anaemia can also be benefited from this cereal due to its high iron content. Buckwheat flour is widely available everywhere and is mostly consumed either as grains or flour.

Hence, after knowing amazing health benefits of buckwheat flour, I am sure you would like to add this cereal to your daily diet and will not only use it during fasts. Generally, everybody thinks that ‘HEALTHY FOOD DOES NOT taste GOOD’. But, I am sure this wonderful cereal would prove this statement wrong with its finger-licking taste.

For tasty recipes made of buckwheat flour, wait for my next blog! Till then HAPPY EATING!!

#BeTheForce

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Buckwheat Flour Recipes

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In an earlier blog I had written on Buckwheat (http://goqii.com/blog/know-the-health-benefits-of-buckwheat-a-wonder-grain/) I had mentioned about the various health benefits of buckwheat “a wonder grain” which is packed with amazing health benefiting nutrients. But, you would be wondering how does one eat this cereal to get all the nutrients present in it?

I have chalked out a few healthy and tasty recipes which can be made from this cereal. Buckwheat is available in two forms-grains and flour. Both the forms can be used for making various delicious recipes.

  1. Buckwheat Porridge

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Ingredients: 2 serves

  1. Buckwheat grains (100 gms)
  2. Sweet potatoes cut into small cubes (2 small)
  3. Green chillies finely chopped (1 no)
  4. Cumin seeds (1/2 tsp)
  5. Salt (to taste)
  6. Ghee (1 tablespoon)
  7. Flaxseeds/Pumpkin seeds/Sunflower seeds (for garnishing)

Method: Heat ghee in a pressure cooker. Add cumin seeds, finely chopped green chillies and potatoes. Stir-fry for 2 mins. Then add buckwheat grains and sauté for 5 min. Add salt and 4 cups water. Mix all ingredients properly and close the lid of the pressure cooker. Let it boil till three whistles and then take off from the flame. When all the steam has been evaporated from the pressure cooker, open the lid and serve hot with Cucumber Raita (yoghurt salad). You can garnish it with flaxseeds/pumpkin seeds/sunflower seeds to make it more nutrient dense.

     2. Buckwheat flour pancakes

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Ingredients: 2 serves 

  1. Buckwheat flour (200 gms)/Buckwheat grains can also be ground in the mixer into flour at home to get the purest form of flour.
  2. 1 small wedge of raw pumpkin
  3. 1 medium size potato
  4. Green chillies finely chopped (1 no)
  5. Salt (to taste)
  6. Oil (4 tsp) 

Method: Grate potato and pumpkin without skin. Add them to the flour. Also, add green chillies and salt. Then add water and make a batter of little thick consistency. Heat a non-stick pan. Grease the pan with little oil. Pour one big spatula full of batter into the pan and spread it into a round shape. Keep it thick. Add ½ tsp oil around it and let it get cooked for a min. Then turn it around. When done, take it off from pan and cut into two halves. Serve hot with coriander-mint chutney.

3. Buckwheat Tikkis

Kuttu Ke Aate Ki Poori - कुट्टू के आटे की पूरी (Fried Bread of Buckwheat Flour)

Ingredients: 2 serves 

  1. Buckwheat flour (100 gms)
  2. 3 medium-sized boiled potatoes
  3. Boiled peas (1/4th cup)
  4. Grated carrot (1 small)
  5. Fined chopped green chillies
  6. Salt (to taste)
  7. Oil (2 tablespoons)
  8. Curd & Coriander leaves (for garnishing)

Method: Mash boiled potatoes. Add buckwheat flour and all other ingredients and mix well. Make small round balls and flatten it. Heat a non-stick pan and grease it lightly with oil. Put, these round flattened balls in a pan and little oil around them. Let them cook from both the sides until turn reddish brown. Garnish with little thick curd and coriander. Serve hot with tomato ketchup.

4.  Buckwheat flour flatbread (Parathas)

Ingredients: 2 serves 

  1. Buckwheat flour (200 gms)
  2. Unripe banana (1 no)
  3. Salt to taste
  4. Ghee (2 tablespoons)

Method: Boil unripe banana and mash it. Add salt and mashed banana to the flour and make a dough. Make small balls. Sprinkle some flour on the kitchen platform. Put the ball on it and spread it on kitchen platform into a small round shape like chapatti by pressing from hand. Put it in a non-stick flat pan and let it cook by adding ghee. Heat until it becomes golden brown in colour. Serve hot with yoghurt or potato curry.

5. Buckwheat flour Bread Pizza

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Ingredients: 2 serves

  1. 4 slices whole wheat bread
  2. 100 gm buckwheat flour
  3. Chopped onion (1 medium size)
  4. Chopped tomatoes ( 1 small)
  5. Grated carrot (1 small half)
  6. Finely chopped green chillies (1 small)
  7. Salt to taste
  8. Oil (4 tsp)

Method: Mix flour and chopped vegetables. Add salt and water. Make a batter of thick consistency. Pour 2 tbsp of this batter on one slice bread and spread well covering the whole front surface of the bread. Heat a non-stick pan and grease it with little oil. When the pan is heated, put the bread coated with batter in the pan upside down. Add ½ tsp oil and let it cook for a minute. Turn it, add ½ tsp oil again and let the other side get cooked. Take off the bread slice from the pan when both sides become golden brown. Serve hot with tomato ketchup or tamarind chutney.

 

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