Whole Grain Flours- Exceptionally Good & Healthy!

What are Whole Grain Flours?

They are the flours made by grinding cereal crops or grains and have the compositional ingredients of all three parts of the kernel i.e. bran, germ, and endosperm.

Why are they used?

Highly Nutritious- Rich in various important nutrients, including Vitamins, Minerals, Protein and Fibre.
Very Fulfilling- Help one feel fuller for longer, prevent overeating and thus reduce the risk of obesity.
Easily Digestible- Due to their high fiber content, they add bulk to stools and promote beneficial gut bacteria and thus improve digestion.

How are Whole Grain Flours better than Refined Flours?

Whole Grain Foods are Wholesome, Satvic in nature and are easily digestible as compared to refined grains or flours since the digestive mechanism of that grain lies in the outer bran.
Mother nature has made each food item a “whole package deal”.
If we fragment food by throwing out the bran or roughage, we also throw away the digestive mechanism of that food.
When we eat such unnatural foods, they do not get properly digested in our body and leave undigested residue inside our intestines, leading to the development of a disease.

[Knowledge Credit: SatvicMovement

https://www.youtube.com/watch?v=b-n5H-jpSLc&t=117s]

What are their benefits?

Good for heart health- They reduce the risk of heart disease by lowering high cholesterol levels.
Lower the risk of Type 2 Diabetes and Cancer- Intake of whole grains or their flours has been found to be associated with lower fasting blood sugar levels, improved insulin sensitivity, and reduction in oxidative damage in cells.
Reduce chronic inflammation- Eating whole grains or their flours regularly can help lower inflammation which is a major factor underlying several chronic diseases.
Regulate blood pressure- They are good for those with hypertension as they help reduce high blood pressure levels.
Besides these common benefits, each of them has their own individual benefits too which are listed as follows:

Maize Flour/ Makki Atta

Rich in Dietary Fibre & Antioxidants
Good Source of Vitamin B, Magnesium (necessary for better Calcium absorption in the body), Omega 6 Fats, and Vegetable Protein
Due to it’s fine and light texture, it can be used to make Makki Roti, Cornbread, Dhokla, Mexican Tortillas, Tacos, Nachos, etc.
Also used as a thickening agent in liquid-based foods (e. G, soup, sauces, gravies, custard), usually by mixing it with a lower-temperature liquid to form a paste or slurry.

Sorghum Flour/ Jowar Atta

Greatest source of Vitamin B6, Riboflavin & Thiamine
Rich in Protein and other important minerals like Potassium, Magnesium, Iron and Manganese
Excellent source of Energy
Helps prevent Anemia
Good for bones and eyes
Regulates cholesterol levels and keeps the body healthy
Ideal for making Dhokla, Khakda, Muthia, Bhakri, Thepla, and other Indian Breads

Pearl Millet Flour/ Bajra Atta

Great source of Starch, Protein, and Fibre
Works as a great body coolant
Enhances digestion power, improves bowel movements and prevents constipation
Heals stomach ulcers
Reduces high cholesterol levels.
Perfect for making thicker Dosa, Chapati, Cookies, unleavened Pancakes, etc.

Finger Millet Flour/ Ragi Atta

Great Source Of Calcium and Iron
Rich in Amino Acids and Fibre
Extremely Helpful In Weight loss
Very nutritious for Infants or Growing Children
Excellent for women during pregnancy
Suitable for making healthy Composite Chapatis, Oil-Free Cookies, Porridge, Pancakes, Ragi Malt, Halva, Idli, Dosa, and various other healthy & delicious dishes.

Brown Rice Flour

One of the healthiest whole grain flours
Perfect healthier replacement for white rice flour
Rich in Fiber and Antioxidants
Good source of Magnesium, Phosphorus, Selenium, Thiamine, Niacin, Vitamin B6, and Manganese
Prevents the formation of blood clots
Good for heart health and weight loss
Good for the nervous system and has anti-depressant properties
Helps maintain strong bones and boosts immunity
Great for those with irritable bowel syndrome
Suitable for making Chapati, Cake, Cookies, Dosa, Idli, etc.

How to use these to create delicious recipes?

Vegetable Makki Dhokla

Take 1 cup Maize flour in a bowl. Add 1 cup water and mix properly. Add coarsely ground half-inch ginger, 1 finely chopped green chili and 1½ tbsp jaggery powder. Add less than half cup water little by little and keep mixing all the ingredients till the batter is ready. Add half cup finely chopped beans, 2 finely chopped capsicum and half cup grated carrots to this batter. Now add half lemon juice, one sachet Eno and mix properly. Transfer the batter to a greased mold and steam it for 20 min. Garnish with crackled mustard seeds, green chili, curry leaves, coriander leaves, imli chutney, and fresh grated coconut.

Composite Jowar Roti or Bhakri

Take 1 cup water in a pan, add ¼ tsp rock salt to it and allow it to boil. Simmer the flame and add 1 cup jowar flour and 1 cup grated carrots. Mix well with a wooden spoon. Turn off the flame and cover with a lid. Once it has cooled down and is slightly warm, apply water on your hands and knead it until the dough is soft. Now take a lemon sized dough in your hands, knead it several times to make it soft, apply jowar flour on your hands and roll it in the shape of a small circle. Now place this small roti on a plate with jowar flour and tap roti with your fingers while rotating the plate. Once done, dust off excess flour and place jowar roti on hot tawa. Lightly press with a wet cloth and flip over once steam comes and water is evaporated. Similarly, cook another side too and serve hot with any sabzi.

Bajra Carrot Uthappam

Add ¼ cup whole bajra (soaked for 8 hrs and drained), ½ cup water and salt in a pressure cooker, mix well and cook till 5 whistles. Allow the steam to escape, open the lid, drain the water and keep cooked whole bajra aside. Combine 1¼ cups bajra flour, 1 cup grated carrots, 1½ tsp finely chopped green chilies, 1½ tbsp lemon juice, ¼ cup chopped coriander leaves, ¼ tsp turmeric powder, salt to taste, cooked whole bajra and 1½ cup water in a deep bowl and mix well. Heat a non-stick dosa tawa and pour ¼ cup batter over it. Tilt the tawa lightly to spread the batter evenly. Cook on medium flame till it turns golden brown from both the sides. Serve with green chutney.

Ragi Cookies

Take ½ cup ragi flour, ½ cup wheat flour and ½ cup jaggery in a bowl. Add ½ tsp baking powder, ½ tsp elaichi powder, ½ cup peanut butter, ½ cup chopped walnuts, ½ cup chopped raisins and 4 tbsp vegan coconut milk powder to this mixture. Mix well and knead to prepare a dough. Add water if needed. Keep this dough in the refrigerator for 15 minutes. Then divide the dough into small portions, roll them in the shape of small balls and then flatten them to give a cookie-like shape. Preheat oven to 170° for 15 minutes and bake these cookies for about 20 to 30 minutes. Let them cool and serve with coconut milk.

Brown Rice Laddu

Take 1 cup jaggery and ¼ cup water in a pan, let it boil for 1 minute and then turn off the flame. Now add 1 cup fresh grated coconut, roasted crushed almonds, roasted sesame seeds, ¼ tsp salt, 1 cup roasted brown rice flour and 1 tsp elaichi powder to this hot jaggery mixture. Mix well and allow it to cool slightly. Wet hands with water and prepare laddus from this mixture.

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