Cereals

Red Rice / Lal Bhaat

I am Lal Bhaat, also known as Lal Chawal or Red Rice. I have a nutty flavor along with higher nutritional value. I am a rich source of iron, zinc, potassium, sodium, manganese, minerals, dietary fiber, carbohydrates, protein, fiber content, vitamin B1, B6 and B2, iron and calcium. Because of higher nutritive value that I carry, I am advised for heart patients and diabetes.
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Nutrition (per 100 gms)
Calorie: 333.3
Total Fat 0 g
Sodium 0 g
Potassium 211.1mg
Carbohydrates 80g
Protein 6.7g
Calcium 44.4 mg

Dishes
Red Rice Kheer (pudding), Pulao, Lemon Red Rice



Picture by : @thedreampalate


Mandua / Finger Millet, Ragi

I am Mandua Flour, also known as Finger Millet or Ragi. Garhwali and Kumauni folks call me Koda too. I boast to be known as one of the most nutritious and beneficial grains in the world. I am a bestie for growing children and women since I have high calcium content and excellent for developing strong bones. Read More..

Nutrition (per 100 gms)
Calories 119
Total Fat 1 g
Cholesterol 0 mg
Sodium 2 mg
Potassium 62 mg
Total Carbs 24 g
Protein 4 g

Dishes
Roti, Thug Roti, Bharwa Roti, Koda Ki badi, Halwa, Palyo or Koda Kadhi, Laddu, Power Balls, Bruschetta, Sandwiches



Picture by : @healthnut_india


Chaulayi / Ramdana / Amaranth

I am Chaulai, also known as Marsa in Garhwali, Chua in Kumaoni, Ramdana in Hindi and Amaranth in English. As a Gluten Free Food m nutritional values are higher than Wheat. Mix me with wheat flour and add value to your rotis. Kids like Laddus, Halwa and cookies made of me. If I am used in Muesli, I help in fighting cancer.
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Nutrition (per 100 gms)
Calories 371
Cholesterol 0 mg
Sodium 4 mg
Potassium 508 mg
Dietary Fiber 7 g
Protein 14 g
Calcium 16%
Vitamin C 7%
Iron 42%

Dishes
Laddus, Halwa, cookies, flavoured pudding, porridge.



Picture by : @muddychoux


Makka / Maize Flour

I am Makka/Makai, also known as maize or corn or you can recall your childhood days and remember me as Bhutta. I am very high in dietary fiber, so I reduce chances of irritable bowel syndrome and diarrhea. I also help preventing constipation, hemorrhoids as well as colon cancer.
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Nutrition (per 100 gms)
Calories 330
Dietary Fiber 10 g
Protein 7 g
Potassium 250 mg
Phosphorus 90 mg
Calcium 4 mg

Dishes
Makke Ki Roti, Cornmeal bread sticks, Gluten Free Maize Cookies, Corn Tarts


Jhangoora / Sanwa Millet / Barnyard Millet

I am Sanwa Millet, also known as Billion Dollar Grass in English, Sawan in Hindi & Bengali, Samul in Marathi, Kudraivallipillu in Tamil, and Jhangoora in the Himalayan villages, where I am cultivated. I am a kind of grass quite famous in Japan and South East Asia for my edible seeds and forage. I am an important wildlife food in the United States.
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Nutrition (per 100 gms)
Calories 390
Sodium 1,796 mg
Total Carbs 56 g
Protein 6 g
Dietary Fiber 6 g

Dishes
Porridge, Pudding, Rice, Pulao, Upma, Poha



Picture by : @teekhi_mircheee