Khichdi to pulao: add samak rice to food regimen? Nutritionist Kavita Devgan shares 5 well being advantages of this superfood

What’s samak constituted of?

This dish can also be made throughout different festivals and particular events within the Hindu calendar, similar to Navratri, Ekadashi, and Mahashivratri. On Janmashtami, folks can eat samak rice as a meal by itself. This barnyard millet grows extensively in international locations similar to India, Japan, and Korea. In accordance with a survey, India is the world’s prime producer of small millet varieties, together with samak rice.

How are you going to add samak rice to your food regimen?

Listed here are some wholesome and healthful recipes for Janmashtami:

1. Easy samak rice pulao

Components:

• 1 cup of Samak rice
• Water and ghee
• Cumin: 1 teaspoon and cardamom: 3 pods
• Ginger: Chop a 1-inch piece, and chili: 2, sliced open
• Pepper: ½ teaspoon and peanut: 2 teaspoons
• Minimize half of a potato into cubes and lower the carrot into half-inch cubes
• Almonds, cashew, dry coconut, makhana (fox nuts)
• Lemon juice and coriander

Process:

• Soak a bowl of samak rice in water for 20 minutes.
• Warmth a pan and add 1 tablespoon of ghee. Add cumin, cardamom, and pepper. Prepare dinner on low warmth till aromatic.
• Subsequent, add finely chopped ginger and two slits of chili. Sauté them over medium warmth.
• Add the potato and carrot. Sauté for 3 minutes, till half cooked.
• Add well-soaked samak rice to the combination and sauté for 1 minute.
• Add 2 cups of water to the pan. Then, add half a teaspoon of rock salt and half a teaspoon of pepper powder. Combine effectively. Cowl the pan and cook dinner for quarter-hour.
• Take one other pan and add 2 tablespoons of ghee. Add the peanuts and sauté on low warmth till crunchy. Subsequent, add 2 tablespoons of dry coconut and half a cup of makhana (fox nuts). Roast every thing on low warmth till it’s crunchy.
• Combine the roasted nuts into the rice and garnish with coriander.
• Your samak rice pulao is prepared. It’s made with nuts and makhana.

2. Samak rice khichdi

If you’re fasting, this dish might be an important selection.

Components:

• Ghee and samak rice
• Cumin seeds and inexperienced chili
• Chopped potato and chopped tomato
• Black pepper powder and crimson chili powder
• Coriander leaves and fasting salt – to style

Process:

• Warmth 2 tablespoons of ghee within the strain cooker.
• Add 1 teaspoon of cumin seeds and 1 tablespoon of chopped inexperienced chili. Allow them to sizzle for a second.
• Add 1 chopped potato and 1 massive chopped tomato.
• Add chopped coriander leaves. If you happen to’re not fasting, you may also add any greens you want.
• Add 1/4 teaspoon of black pepper, 1/2 teaspoon of crimson chili powder, or fasting salt. If you’re not fasting, you should utilize common salt.
• Stir the combination for two minutes. Add 1 cup of washed samak rice or barnyard millet.
• Add 3 or 4 cups of water. For a thicker consistency, use 3 cups of water.
• Add chopped coriander leaves. Add 1 tablespoon of ghee.
• Put the lid on and cook dinner for two whistles on medium warmth. Sprinkle some chopped coriander leaves on prime. Serve scorching!

What are the advantages of samak rice?

Now that you’ve got two particular recipes for Janmashtami, let’s take a look at the well being advantages of samak rice. “Barnyard millet is an efficient supply of protein in comparison with many different cereals. It’s truly a seed, not a grain, and is wealthy in calcium, magnesium, and potassium. It’s also gluten-free and gives varied well being advantages,” nutritionist and writer Kavita Devgan tells Well being Photographs.

1. It helps decrease ldl cholesterol

Samak rice is wealthy in resistant starch, which acts like fiber. It helps scale back irritation by supporting wholesome intestine micro organism. This results in decrease ranges of LDL (unhealthy ldl cholesterol) and complete ldl cholesterol.

2. It helps maintain blood sugar ranges steady

Samak rice is nice for folks with diabetes as a result of it helps maintain blood sugar ranges regular.

3. It helps decrease the possibility of getting anemia

Anemia is a situation during which the physique would not have sufficient wholesome crimson blood cells. This implies the organs get much less oxygen. Many ladies world wide wrestle with anemia. Millet is wealthy in iron, which will help preserve balanced iron ranges. It additionally helps the physique perform essential duties, similar to regulating temperature and supporting respiratory.

4. Helps keep away from digestive points

Samak rice will help with digestive issues like gasoline, bloating, abdomen ache, and constipation. Consuming this rice can maintain your digestive system wholesome and assist stop these points.

5. Secure for folks with celiac illness

Celiac illness is a situation the place the physique reacts to gluten, a protein present in wheat, barley, and rye. Barnyard millet is an efficient choice as a result of it’s gluten-free and low in energy. Individuals with Celiac illness or gluten sensitivity should keep away from gluten utterly. Samak rice is one other wholesome selection for these people as a result of it’s gluten-free.