Kannamma Cooks

Kannamma Cooks
Posted 2 years ago

Are millets healthy? The answer is actually a yes and a no.
Millets in its "plain form" are not great for digestion. Also the bioavailability and absorption of vitamins and minerals is very questionable due to the presence of anti-nutrients like goitrogen (it interferes with hormones), phytates etc..

In South India / Tamilnadu, we mostly eat millets in the form of koozh / porridge which is fermented before consumption. Even Ragi in Karnataka is sprouted, dried and then made into flour for consumption called as ragi huri hittu. The process of sprouting / germination and fermentation improves the nutrition and bio-availability in the grain.

Very interestingly, the wonderful www.instagram.com/maria.jenita/ did research on the subject and in her experiments, she found the following.
Phytic acid content reduces through soaking/ fermentation by 92%.
Antioxidant release - Sprouted millet grains contain more antioxidant activity 86.13% upon germination

So sprouting makes the millet easily digestible and increases the bioavailability of vitamins and minerals. Maria documents that the B-Vitamins increase significantly upto 8 times more.

Maria sells these millet flakes. They run a small business called goodness farm and their products are consciously produced with our health in mind. This is #notsponsored . I just love her products and her approach to farming.

She tells that they soak the millets for about 6 to 12 hours depending on the size and then they are dried. They do this two times to increase the nutrition of the grain. They are then sprouted, dried, flaked, roasted and then sent to us for use in our kitchens.

Let's support conscious farmers. Do check her page if you are interested.

Foxtail Millet Flakes Vegetable Pulao Recipe
Recipe
www.kannammacooks.com/millet-...
Video
https://youtu.be/L_hEshwiYKg

#millets
#milletflakes
#pulao
#healthyfood
#consiousfood
#mindful

16 - 0

Kannamma Cooks
Posted 2 years ago

Parboiled rice 🍚 🌾

Most of us know that polished parboiled rice is better than polished raw rice for everyday consumption. When boiling rice along with the bran, the vitamins and minerals from the bran penetrates into the rice kind of fortifying it. The boiled rice is then dried, polished and sold as parboiled rice. Raw rice is just that. Just polished rice sans the goodness.

Now, I came across some varieties of whole grain rice , of course intact with the bran that was parboiled and sold. I was a little clueless as to why would they parboil the whole grain when we will eat the bran anyway as they are not polished.

Then I sent a lot of questions to Devi at @biobasicsin and my favorite Maria @maria.jenita . What they told me was so interesting.

1. Parboiling with bran (whole grain) still fortifies the rice but also makes it easier for digestion. Parboiling significantly removes / reduces the phytic acid. Phytic acid is an anti nutrient that interferes in mineral absorption.
2. The main reason though much not spoken about is as follows - any rice variety, the crop spends considerable time in water flooded rice paddies. Due to this they become more vulnerable to toxic arsenic found naturally in soil. The arsenic is easily absorbed by the crop due to the flooded water situation. @mariajenita quoted a study where it was observed that by following parboiling the residual arsenic content is removed to a great extent but nutrients are retained. ( it helps in both polished and unpolished varieties )
3. The general starch content is lowered by way of parboiling, but proportionately increases the resistant starch which is good for health. Parboiled rice has a lower GI ( glycemic index )
4. The process of parboiling improves the texture of the rice making it fluffier and less sticky.
5. Also better suited for Indian style cooking ( idli and dosais etc… where parboiled rice makes for better fermentation)

That’s all she wrote :)
#wholegrainrice
#rice
#arsenic
#parboiledrice

11 - 1

Kannamma Cooks
Posted 2 years ago

Mathi Meen Kuzhambu | Sardine Fish Curry Recipe With Coconut Milk | Kerala Style Fish Curry With Coconut Milk
Recipe
www.kannammacooks.com/kerala-fish-curry-recipe/
Video
https://youtu.be/s_TYObr4108