Traditional and healthy Indian breakfast on Republic Day

On the occasion of the 66th Republic Day to be celebrated on 26th January, 2015, we bring you healthy and traditional Indian ideas for breakfast:

Adai Dosa: This is as healthy as it can get. The Adai , or the lentil Dosa is a combination of FOUR dals or dried pulse (lentils) : Toor dal, moong dal, urad dal and channa dal. All of this makes adai rich in iron. It is very simple to prepare. It goes well with avial, chutney, jaggery and butter. Click here to get Soulfull's Instant Adai Dosa Mix.

Ragi Dosa: Finger millet, famous as Ragi in India, is rich in calcium, protein, iron and a great source of fiber. It is good for diabetic patients as well. It is generally milled into flour and then used to make ragi dosa. Click here to get Soulfull's Instant Ragi Dosa Mix. 

Rava Dosa: Rava dosa is a very popular South Indian breakfast and easy to prepare. A derivative of Dosa, this is a kind of Indian crepe. Normal dosa takes pre-planning and fermenting but Rava dosa takes 30 minutes to ferment and is easier to make. 

Click here to get Soulfull's Instant Rava Dosa Mix.

Dalia: Dalia, also known as cracked or broken wheat, is an excellent source of fiber and low in fat. Preparing dalia with vegetables and makes it more nutritious and delicious and is a great addition to the diet. It is not only healthy but also a filling breakfast recipe. 

Idli: Idli is South India's most popular breakfast and a very healthy dish. Idli's are made by steaming a batter of fermented black lentils and rice. The fermentation process breaks down the starches so that they are more readily metabolised and digested by the body. Click here to get Soulfull's Instant Idli Dosa Mix.

Rava Idli: South Indian cuisine is known for its healthy recipes. Rava idli, or suji idli, is one such healthy and simple recipe which combines the goodness of dals and spices. It’s not just healthy and irresistible but also very easy to prepare. Nothing can beat the taste of authentic soft and fluffy home-made idlis. 

Click here to get Soulfull's Instant Rava Idli Dosa Mix.  

This blog is powered by Soulfull. Soulfull now lets you have the wholesome goodness of Ragi, every morning through its deliciously Healthy Breakfast Cereals, Idlis and Dosas! The easiest way to stock up on Soulfull's array of healthy breakfast products is by visiting the e-portal at www.soulfull.co.in.

Try Millets, this Harvester's Festival!

Makar sankranti or the harvester's festival is celebrated for the happiness of getting new crops for farmers. As we celebrate makar sankranti, we are going to look into one of the most important agricultural crops in India, which are also a very good source of nutrition - Millets.

Millets have been, throughout history, a very good source of plant food for humans and livestock. The young junk-eating generation has forgotten the likes of natural health food which leads to a variety of health problems. But for people who are still health conscious and looking for better alternatives to reduce their daily 'junk'consumption, millets are like wonder grains. Doctors and nutritionists vouch for their high nutritional value.

Millets are a group of highly variable small-seeded grasses, widely grown around the world as cereal crops or grains. They can be consumed by people in the form of pilafs, snacks and cookies too. India is a major contributor in the global market for millet cultivation. Millets are also widely grown in Africa and Northern china. 

Types of millets:

*Little Millet – These type of millets can be cooked and consumed like rice. Also comes in semolina and flour form and used to make roti, dosa and bread. They have the highest fat content of all the millets and a good level of protein.

*Fox tail Millet – Like little millet, fox tail millet too can be cooked and consumed like rice and the semolina and flour can be used as roti, dosa and idli. They have the highest mineral content and second highest in the world production of all the millets.

*Finger Millet (Ragi) – Staple grain in Africa and India, these have the highest calcium content in all the millets. They can be consumed as porridge, roti, dosa, mudde, payasam.

*Barnyard Millet – These are the fastest growing millet, producing yield in 6 weeks. They have the highest fibre and iron content of all the millets.

*Kodo Millet – High fibre and energy content, they are ideal for diabetics and can also be consumed as rice.

*Proso Millet – They have the highest protein content and very high in carbohydrates.

*Sorghum – Known as jowar, these hardy grain can be consumed in the form of flat breads and porridge. They have a good protein, carbohydrate and energy content.

*Pearl Millet – India is the largest producer of pearl millets, commonly known as bajra. They are very high in protein and energy content and used in rotis and porridge. They can also be cooked and consumed like rice.

Health benefits of millets:

Millets are rich in Protein, fibre, calcium, Iron and Minerals. They help in reducing cholesterol, lower blood pressure and help in the development and repair of body cells and tissues. They help in reducing the risk of Type-2 Diabetes especially for women. They are great for people looking for weight loss, diabeties and cardiac patients. The high insoluble fibre helps to prevent Gallstones formation. Pre-menopausal women eating millets have a reduced breast cancer risk. They have a higher nutritional values when compared with rice and wheat.

This blog is powered by Soulfull. Soulfull now lets you have the wholesome goodness of Ragi, every morning through its deliciously Healthy Breakfast Cereals, Idlis and Dosas! The easiest way to stock up on Soulfull's array of healthy breakfast products is by visiting the e-portal at www.soulfull.co.in.

After-holiday diet or weight loss

All the partying and socialising during the holiday season takes a toll on the body and metabolism. All the eating and drinking add that extra inch to your waistline. Even the most disciplined of people struggle with the temptations of indulging during the festivities.

 

An after-holiday diet helps you in getting back to the shape you were in. Here are some after-holiday tips and tricks that can be introduced in your everyday schedule:

Detox and drink lots of water/fluids: Start the days after a hectic party schedule to detox yourself with some fruits and drink lots of fluids specially water and fruit juice. Have a bowl of chopped fruit for breakfast or make a smoothie with yogurt . Drinking water also keeps you from getting dehydrated.

 

Exercise but set realistic goals: Losing up to a kilogram in a week is good. Before you set out to lose more weight, remember that consistency and perseverance are the keys to a long term weight loss programme. Trying to lose weight overnight in not possible.

 

Do not starve yourself, replace rice with protein: Right after the holidays, deprivation because of guilt is a bad idea. The terrible effects on metabolism that under-eating has, has always been underestimated. Eat healthy and normally. Also, do not make too many changes in your diet at once. Like exercising, heavy and sudden dieting is also not suggested. It will only lead to frustration. Increasing the protein and fiber content in your diet, are the best options, that accelerate your weight loss programme.

Ragi flakes, porridge, oatmeal, muesli, low-fat yogurt, Idli, Adai Dosa, Ragi Dosa are good options for the dieting lot. Ensure that the carbohydrates you consume are good carbs. Ragi is high in fiber, and has a slow digestion rate. Ragi releases energy through the day , and is great as a breakfast option.

 

Switch to a healthy lifestyle in 2015. Soulfull would love to be a part of your journey. Please drop in notes, or other pointers that you may have.

This blog is powered by Soulfull. Soulfull now lets you have the wholesome goodness of Ragi, every morning through its deliciously Healthy Breakfast Cereals, Idlis and Dosas! The easiest way to stock up on Soulfull's array of healthy breakfast products is by visiting the e-portal at www.soulfull.co.in.

Healthy Foods that keep you warm during the Winter

As the end of the year air keeps on bringing chillier temperatures to a large part of the country, people can do more to keep warm besides wearing a coat, hat or gloves. A variety of foods for instance, can help the body stay warm during these winter months. This week, we list our five such culinary examples- ingredients and otherwise, that serve the purpose:

1. Ginger

Ginger not only helps the body stay warm, it also helps boost the immune and digestive systems. Ginger can be used in salad dressings, soups such as ginger carrot soup as well as into baked goods such as bread - which tastes great with a taste of garlic! You can even drink ginger with hot water right before bedtime to keep you snug and comfortable through the night.

2. Coconut 

Fats in general, such as coconut keep the body warm through their constant metabolization processes. Although it is not consumed directly, coconut oil can be used as a moisturizer, which will prevent the body from losing heat through dry skin. A majority of South Indian foods - particularly from Kerala - make abundant use of coconut in their cuisines.

3. Cinnamon

Although you don't want things to be too spice as spices such as cayenne can make you sweat and in fact, cause you to lose heat; certain other spices like cinnamon, cumin, paprika and nutmeg when consumed in the right quantities help increase the body's metabolism and generate enough heat to keep you sufficiently warm.

4. Hot Soups

Hot soups are savoury and an obvious choice of meal for the winter months, but the timing of them through the day is important too. A salad for instance, can be eaten during the afternoon - when the body is at its warmest. But a soup in the evening works best as it can then keep the body warm through the night.

Warm tomato soup works best, but feel free to experiment with other vegetables as well!

5. Millets

Eaten hot, millet along with other whole grains provide immediate warmth and also provide needed complex carbohydrates to fuel the body's engine. They are moreover, a great source of Vitamin B and Magnesium, which help the thyroid and adrenal glands better regulate the body's temperature during a time when they typically slow down due to the colder weather, making them an ideal winter food!

This blog is powered by Soulfull. Soulfull now lets you have the wholesome goodness of Ragi, every morning through its deliciously Healthy Breakfast Cereals, Idlis and Dosas! The easiest way to stock up on Soulfull's array of healthy breakfast products is by visiting the e-portal at www.soulfull.in

The Geographical Diversity of Ragi

Ragi or Finger Millet first saw cultivation over 4000 years ago. Scientifically known as Eleusine Coracana, it is an annual plant widely grown as a cereal in the arid areas of Africa and Asia. Though originally native exclusively to the Ethiopian highlands, it is very adaptable to higher elevations and Ragi fields upto 2,300 metres in elevation up in the Himalayas are not an uncommon sight.

To increase yield, Ragi is often intercropped with legumes such as peanuts, cowpeas and pigeon peas, or even other plants such as Niger seeds. Statistics on individual millet species are therefore vastly divergent, but it is estimated that around 38,000 square kilometres of the world's arable land sees its growth and harvesting in any given calendar year.

India is a major cultivator of finger millet with a total cultivated area of 15870 of those square kilometres. The state of Karnataka is the leading producer of finger millet, known as Ragi in the region, accounting for 58% of India's Ragi production itself, and some of it is also exported. Andhra Pradesh, Tamil Nadu, Bihar and a few other states also count as major and minor Ragi producers.

Nutrition of Ragi across the globe is just as diverse as it's cultivation. It can not only be ground and cooked into cakes, puddings or porridge, but the grain is also used to mak a fermented drink (or beer) in Nepal and in many parts of Africa. Moreover, the straw from finger millet is used as animal fodder in several temperate climates.

In a niche location in North Vietnam, finger millet is also used as a medicine for women at childbirth. As a beverage too, Ragi has consistently been popular. Ragi malt porridge is made from finger millet which is soaked and shadow dried, then roasted and ground. This preparation is boiled in water and given to children, patients, and adults alike. This is a good substitute for milk powder-based beverages.

In essence - being very high in calcium, and rich in iron and fibre, and having a better energy content than other cereals, its characteristics make it ideal for feeding Ragi to infants and the elderly. In this pursuit, certain developing geographies partner with farmers and the government to help grow nutritious crops in general. For instance, the HOPE project in Africa is increasing yields of finger millet in Tanzania by encouraging farmers to grow improved varieties. This helps the community have more balanced diets and become more resilient to pests and drought and progresses the society at large.

This blog is powered by Soulfull. Soulfull now lets you have the wholesome goodness of Ragi, every morning through its deliciously Healthy Breakfast Cereals, Idlis and Dosas! The easiest way to stock up on Soulfull's array of healthy breakfast products is by visiting the e-portal at www.soulfull.in

Quick and Easy Breakfast Recipes this Diwali

Diwali or Deepavali is the most celebrated festival of India, and it carries a message which is applicable to everyone irrespective of their background, culture, religion or belief. It is also a festival that signifies the triumph of good over evil, light over darkness and truth over falsities.

This week, the Soulfull blog puts forth several fun recipes you can shoot at to have a smashing Breakfast amidst the crackers, lights and all the fun!

1. Rava Idli

South Indian cuisines are known for their healthy recipes, and the Rava Idli is a classic examples of the trend. You will need 1 cup Rava, half teaspoons of mustard and cumin seeds, curry leaves and a cup of water alongside oil or ghee. To begin with, heat the ghee and one tablespoon of oil in a heavy based pan or kadai. Add the mustard seeds and when they begin to crackle, add cumin seeds, chana and urad dal. Then add the rava and mix well to prepare the batter over a medium flame. Pour it out into greased molds and steam cook to get deliciously soft idlis.

2. Ragi Dosa

To conjure Ragi Dosas, all you will need are 2 cups Ragi, one cup of grated coconut, curd, water and salt to taste. Take and mix both the Ragi flour and grated coconut in a bowl or pan. After mixing well, add the curd and salt, followed by the cup of water.This is the batter and it should be slightly thinner than the regular dosa batter - keep it covered for a good half-hour, sprinkle some oil/butter/ghee up top and cook on a flat pan. You may have the Ragi Dosas with your choice of vegetable dish, dal or any sambhar or chutney.

3. Adai Dosa

Adai Dosas are one of the heavier Dosas of their kind, and are a popular Breakfast as well as evening snack. Ingredients include one cup of raw rice, and a quarter cup each of chana dal, toor dal, masoor dal, urad dal and moong dal, along with oil and salt. Take all the ingredients mentioned to grind the batter in a large bowl and soak in water for 3-4 hours. Drain the excess water and grind out the ingredients until it reaches a fine consistency. Pour out this batter along with oil or ghee on a dosa pan and cook up some great Adai dosas!

4. Rava Dosa

Rava stands for semolina, and such a dosa - known as the Rava Dosa is healthy and delicious to the taste. You will need half a cup of unroasted rava, rice flour, maida, some curry leaves, coriander and 2 cups of water. Mix all the ingredients bar the oil and keep aside for 30-40 minutes. Heat a tava or non-stick pan and spread some oil. With a ladle, pour out the batter from the edges towards the center and cook until the base becomes golden or crisp. Then flip and allow the other side to cook. A popular side dish for the Rava Dosa is the coconut chutney. Do note that Rava Dosas are best when they are served hot!  

This blog is powered by Soulfull. Soulfull now lets you have the wholesome goodness of Ragi, every morning through its deliciously Healthy Breakfast Cereals, Idlis and Dosas! The easiest way to stock up on Soulfull's array of healthy breakfast products is by visiting the e-portal at www.soulfull.in

Fun ways to enjoy your Ragi Fills

Ragi Fills present a wide bonanza of Breakfast options, and are an excellent treat for food-lovers of all ages in their zeal to have a healthy and nutritious Breakfast with just enough punch to power up otherwise stretched mornings during any given workweek.

Ragi Fills can be had with hot or cold milk, or with yogurt and a choice of fruit and nuts to complete a filling meal all by themselves. This week, we present further options to include your Ragi Fills with certain other foods to make your Breakfast or evening snack all the more special and enjoyable!

1. Pack it in with a bowl of Ice Cream

Vanilla or Butterscotch ice creams are a great delicacy by themselves, but how awesome a treat they would be if you sprinkled some Chocolate Fills over your bowl to relish a cup of goodness!

If you are the type of eater who enjoys pouring out cups of ice cream as a post-dinner dessert, we're sure everybody will soon be in on adding in their choice of Fills to crunch some late night Ragi amidst all the ice cream fun!

2. A Tangy Addition to your Fruit Salad

Fruit salads are delicious and healthy meals all by themselves, but you can make them yet healthier by pouring out some Vanilla fills to present a surprisingly nutritious accompaniment interspersed amongst the slices of orange, watermelons and other fruits of your choice. 

To top it off, you may also pour in some hot or cold milk to make it an entire meal by itself - Breakfast, ideally.

3. A Crunchy Aura to a Sweetmeat

We all know kesaris and halwas are tongue-tangling sweets, but they also contain a blast of sugar and could do with some healthy ingredients in them. Enter your Monster Fills; pour them out into your jelly-like sweet preparations to your heart's content to separate yours from all the rest this Diwali!

We're sure the friends, family and neighbours will be back for more come next year too. :)

This blog is powered by Soulfull. Soulfull now lets you have the wholesome goodness of Ragi, every morning through its deliciously Healthy Breakfast Cereals, Idlis and Dosas! The easiest way to stock up on Soulfull's array of healthy breakfast products is by visiting the e-portal at www.soulfull.in