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Bajra: Benefits, Uses, and Nutrition

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Bajra is a traditional Hindi name for the plant Pennisetum glaucum – also known as pearl millet.

It is also known as dukn, cumbu, gero, sanio, kambu, babala, or rush millet (1).

The grain is mainly grown in Africa and India, where it is an important source of food. However, it is also grown and consumed in many other places around the world.

Bajra refers to the edible seeds of pearl millet. They grow in various shades of white, yellow, gray, brown, and blue-purple.

The seeds are typically cooked as a cereal grain, or sometimes finely ground and used as flour.

This article provides a general overview of Bajra and its health benefits.

Bajra pearl millet is just one of many types of millet. Some other popular types of millet are fonio, finger millet (ragi), job’s tears, foxtail, and kodo millet.

Most millets have impressive nutritional profiles, including Bajra (2).

Here is the average nutritional profile of 1 cup (170 grams) of cooked millet (3):

  • Calories: 201
  • Protein: 6 grams
  • Fat: 1.7 grams
  • Carbohydrates: 40 grams
  • Fiber: 2 grams
  • Sodium: 286 mg
  • Folate: 8% of the daily value (DV)
  • Iron: 6% of the DV
  • Magnesium: 18% of the DV
  • Thiamine: 15% of the DV
  • Niacin: 14% of the DV
  • Phosphorus: 14% of the DV
  • Zinc: 14% of the DV
  • Riboflavin: 11% of the DV
  • Vitamin B6: 11% of the DV

In general, cooked millet is a good source of protein and carbohydrates, and a decent source of fiber. It’s also a good source of vitamins and minerals. Overall, millet is a nutritious source of carbohydrates. (2, 4)

It’s also gluten-free and a suitable choice for people with celiac disease or those on a gluten-free diet – as long as you make sure you buy a certified gluten-free product (4).

Bajra is rich in beneficial plant chemicals such as antioxidants, polyphenols, and phytochemicals, all of which are known to contribute in many ways to optimal human health (5).

However, the presence of beneficial polyphenols can also prevent some of the minerals in Bajra, such as iron and zinc, from being fully absorbed by your body (6, 7).

SUMMARY

Like most millets, Bajra is a nutrient-rich source of protein, carbohydrates, vitamins, minerals, and beneficial plant chemicals.

Similar to some other grains, Bajra has been linked to significant health benefits simply because of its status as a whole grain food.

Regular consumption of whole grains like Bajra can help prevent chronic conditions like diabetes, heart disease, and certain types of cancer (8, 9, 10).

Still, eating Bajra can also offer more specific health benefits.

Can help you lose weight

When trying to lose weight, adding low-calorie whole grains like Bajra to your diet can be beneficial.

The calorie density of a food measures its calorie content relative to its weight (in grams) or its volume (in ml).

For example, a food with 100 calories per 100 gram serving would have a calorie density of 1. A food with 400 calories per 100 gram serving would have a calorie density of 4.

Low calorie foods will help you feel full, but you will have fewer calories. Foods with a calorie density greater than 2.3 are generally considered high (11).

Bajra has a calorie density of 1.2. For example, low-calorie foods like Bajra can help you lose weight (11, 12, 13).

Can be a great choice for people with diabetes

Overall, most millet varieties are considered a good grain choice for people with diabetes.

High-fiber foods, particularly grain fibers like Bajra, have also been linked to improved outcomes in the treatment of type 2 diabetes and other chronic conditions (14).

In addition, millet has a lower glycemic index (GI) than some refined grain products like white rice and white bread. In addition, some new animal and human research has found that millet proteins may help improve blood sugar levels (2, 4, 15, 16).

On average, most millet varieties have a GI value of 43–68. Foods with a GI score of 55 or below are typically considered low (2).

The GI is a measure of how much certain foods affect blood sugar levels. Foods with a lower glycemic index are usually better choices for people with diabetes (17).

In some cases, glycemic load (GL) can be a better measure of how a food affects blood sugar levels. The GL differs from the GI in that it also takes into account the typical portion size of a foodstuff. A GL of 10 or less is considered low, while an GL of 20 or more is considered high.

One study found that millet flakes have a GL of 9.2, which means they have a low GL (18).

However, Bajra has not been specifically used in some studies supporting these claims, and the use of both GI and GL in the treatment of diabetes is controversial. Therefore, more research is needed to understand exactly how millet affects blood sugar levels (19).

Contains nutrients that can support healthy hair, skin and nails

You may have heard that bajra is good for your hair, but millet itself hasn’t been studied as a hair treatment.

However, Bajra is a good source of many nutrients known to contribute to healthy hair, skin, and nails, including (20, 21, 22):

  • protein
  • Vitamin B6
  • niacin
  • Folate
  • iron
  • zinc

Regularly consuming Bajra as part of your diet can help prevent deficiencies in these nutrients.

However, due to a lack of research, it cannot currently be said that Bajra and other millets directly improve the health of hair, skin or nails.

SUMMARY

Some of the potential health benefits associated with consuming Bajra regularly include weight loss, improved diabetes management, and increased absorption of nutrients that support healthy hair, nails, and skin.

Bajra is a versatile ingredient that can be used in many dishes as a substitute for rice, quinoa, oats, and other grains.

To make Bajra, simply bring 1 cup (170 grams) of millet and 2 cups (473 ml) of water or broth to a boil. Next, reduce it to a simmer and let cook for about 15 minutes. This method should result in a light, fluffy grain.

If you want your Bajra to be more like a porridge, you can add up to 1 additional cup (237 ml) of water, dairy, or broth. You can also toast the dry millet for a few minutes before adding the liquid to give the grain a rich, nutty flavor.

Before cooking, Bajra can be soaked in water or a lactobacillus-rich dairy like buttermilk or kefir for hours or even days. Fermenting millet and millet flour is common in Africa and Asia. Not only does it affect its taste and flavor, but it likely also affects its nutritional content (23, 24).

One study found that pearl millet flour fermented and frozen for 2 days showed a 30% increase in the levels of some phenolic compounds. Phenolic compounds are chemicals found in plants that help your body respond to aging, inflammation, and chronic illness (23, 25).

Although research on this topic is limited, some studies suggest that soaking or sprouting millet before consuming it, as well as processing the grain initially, affects the accessibility of some of its nutrients, such as iron, zinc, calcium, and antioxidants. , 26, 27).

Other ways to Bajra. to eat

Bajra is usually ground into a fine flour that can be used to make roti and other types of flatbreads.

Bajra flour isn’t just limited to flatbreads, however. It can also be used to make cakes and pasta, or as a substitute for other types of flour in many recipes.

Another way to enjoy Bajra is to have a puffed millet snack, similar to popcorn. You can buy prepuffed millet snacks or pop millet yourself at home. Puffed Bajra can be eaten alone or used to make sweet or savory snack bars.

To pop millet, add 1 cup (170 grams) of Bajra to a dry pan. Set the heat to medium to low and let the millet sit for a few minutes. Once it’s golden brown, stir it gently, then let it sit for a few more minutes until all of the kernels have popped and risen.

Finding real Bajra pearl millet can be difficult, but you can check online or at local specialty stores that stock products from Africa, Asia, and especially India. Bajra flour ground from pearl millet may be more readily available.

Buy Bajra Flour online.

SUMMARY

Similar to many other cereal grains, Bajra is usually cooked, although it can also be consumed as a flour or puffed cereal snack.

Overall, consuming moderate amounts of Bajra is considered safe for most people. Since it is a gluten-free grain, even people with celiac disease can get it as long as they are sure there is no cross-contamination with other gluten-containing grains.

One concern you may hear about Bajra and other millets is that they contain antinutrients. Antinutrients are compounds in certain foods that can block or inhibit the absorption of other beneficial nutrients.

Some research suggests that Bajra contains phytates, oxalates, and possibly other anti-nutrients that could interfere with the absorption of iron, zinc, phosphorus, and other micronutrients that are ingested in the same meal (24, 28, 29).

Again, some studies suggest that fermenting or sprouting millet before consumption, along with processing it, affects its antinutrient content and the absorption of some of its micronutrients and antioxidants (24, 26, 27, 29).

It is important to note, however, that the benefits of consuming nutrient-rich foods that also contain some anti-nutrients usually outweigh the disadvantages of not eating those nutrient-rich foods.

Additionally, soaking, fermenting, or pouring out millet can reduce its antinutrient levels (30).

SUMMARY

Although Bajra contains some antinutrients that inhibit the absorption of other vitamins and minerals, the cereal is safe for most people, including those on a gluten-free diet.

Bajra is a type of pearl millet that is mainly grown in Africa and India, although it is consumed worldwide.

The gluten-free grain is low in calories but full of healthy nutrients that can contribute to weight loss, improved blood sugar levels, and other health benefits.

Regular consumption of Bajra is associated with few risks and the grain is very versatile as a cooking ingredient. However, real Bajra pearl millet can be difficult to find in some areas.

Once you have access to Bajra, try replacing quinoa or rice with quinoa or rice in your favorite grain-based dishes to experiment with this nutritious grain.

Recipes with Whole Wheat Pasta

From Tahini-Oatmeal & Chocolate Chunk Cookies to Cranberry Tea Cakes: Our Top Eight Vegan Recipes of the Day!

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Ready, set, recipes! Here are our just released freshly made recipes in one convenient place! These are the best vegan recipes of the day, and now a part of the thousands of recipes on ours Food Monster App! Our latest recipes include biscuits and tea cakes. So if you’re looking for something new and tasty, these recipes are for you!

We also strongly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it is the largest meat-free, vegan, plant-based and allergy-friendly recipe source to help you get healthy! And don’t forget to check out our archive of popular trends!

1. Tahini oatmeal & chocolate chunk cookies

Vegan tahini oatmeal & chocolate chunk cookies

Source: Tahini Oatmeal & Chocolate Chunk Cookies

Ooey, gooey, chunky, chewy Tahini-Oatmeal & Chocolate Chunk Cookies by Katia Martin just roll off your tongue. These are the best gluten-free, vegan oatmeal and chocolate chips ever!

2. Cinnamon, oatmeal, and banana bread bars

Vegan cinnamon, oatmeal and banana bread bars

Source: Cinnamon, Oatmeal, and Banana Bread Bars

The perfect breakfast, snack or dessert for your wholesome, plant-based or vegan diet! These cinnamon-oatmeal-banana bread bars by Sarah Ottino are gluten-free, oil-free, soy-free and free of refined sugar. You can even skip the maple syrup or agave nectar when your bananas are ripe enough, especially if you opt for some flavored vegan protein powder.

3. Cranberry tea cake

Vegan cranberry tea cake

Source: Cranberry Tea Cake

These Aaron Calder cranberry tea cakes are incredibly tasty and good for you. Although they take a while from start to finish, you can get on with other things as they go up. Using spelled instead of white flowers increases the fiber and nutrients and cranberries give them a unique flavor instead of the traditional sultana version.

4th. Caramel mocha overnight oats with whipped coffee

Vegan caramel mocha overnight oats with whipped coffee

Source: Caramel Mocha Overnight Oats with Whipped Coffee

Make decadent caramel mocha overnight oats with Shanika Graham-White whipped coffee topped with whipped coffee for an over-the-top breakfast with tons of fiber, protein, and caffeine! The creamy, pudding-like oatmeal is swirled with sweet caramel and dipped in chocolatey mocha cold brew for a breakfast that really wakes you up.

5. Paleo blueberry zucchini muffins

Vegan paleo blueberry zucchini muffins

Source: Paleo Blueberry Zucchini Muffins

These Paleo Blueberry Zucchini Muffins from Kat Condon are grain-free, dairy-free, free of refined sugar and vegan! Full of blueberries and chopped up zucchini, these muffins are soft, fluffy, and perfectly sweet.

6. Chocolate millet cake

Vegan chocolate millet cake

Source: Chocolate Millet Cake

This Namita Tiwari Chocolate Millet Cake is great for so many reasons, mostly because it just tastes so good! It’s definitely a simple on-the-go dessert cake and it’s really tasty.

7. Three-layer vanilla velvet cake

Vegan three-layer vanilla velvet cake

Source: Three Layer Vanilla Velvet Cake

While this Triple Layer Vanilla Velvet Cake by Tori Cooper is definitely a great vacation treat, it’s also a perfect cake for all occasions, from birthdays to anniversaries.

8. Simple cinnamon pecan cookies

Vegan simple cinnamon pecan cookies

Source: Simple Cinnamon Pecan Cookies

These Easy Cinnamon Pecan Cookies from Hayley Canning are tough on the outside and soft on the inside. Who doesn’t love a buttery, gluten-free pecan biscuit.

Learn How To Make Plant-Based Meals At Home!

For those who want to eat more plant-based foods, we strongly recommend downloading the Food Monster app – with over 15,000 delicious recipes. It is the greatest herbal recipe source for reducing your ecological footprint, saving animals and getting healthy! And while you’re at it, we encourage you to find out about the ecological and health benefits of a plant-based diet.

Here are some great resources to get you started:

For more daily published content on animals, earth, life, vegan food, health and recipes, subscribe to the One Green Planet newsletter! Finally, public funding gives us a greater chance of continuing to provide you with quality content. Please remember to support us with a donation!

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Bringing People Together with Easy to make Russian Comfort Food

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Russia has a long history of droughts and famine. Although there has been no famine since 1947, there have been many food shortages in the former Soviet Union. When the Soviet Union was on the verge of collapse, many common foods were rationed.

There were only rotten vegetables on the shelves, butcher counters offered pathetic remains of bones and fat instead of sausages, chops and roasts. Only last year, Russia stopped exporting its wheat because there were again fears of bottlenecks.

So it might seem like an odd choice when it comes to talking about cuisine, home cooking, and culinary arts. But the advent of the multicooker has made it easier than ever to try new recipes at home, and Russian food has a lot to recommend.

Why Russian Food?

Because it’s comforting, this question is the easiest answer. Russian weather can be harsh at times, and some areas are bitterly cold. If you’re from a country that enjoys a whole spectrum of seasons, you’ll understand that when winter comes, sometimes all you want is a proper comfort meal.

Russian cuisine can deliver dishes that are full of carbohydrates, fill the bellies, and generally satiate and protect from the cold. If you were from England you would probably describe Russian food as a meal that sticks to your ribs.

However, if the English think they eat a lot of potatoes, then comparing them to the Russians, think again. Mashed potatoes are perhaps the ultimate comfort food and are served all over Russia. Okay, maybe not in a pizzeria or McDonald’s. In fact, McD’s made a mashed potato burger, but chose to market it in China rather than Russia.

But the truth is, Russian food can be very satisfying, and while it may not be nutritionally friendly, it can be heartwarming and is often about family and friends. Much Russian food is homemade and shared with families. An interest in Russian culture and history could help bring people together in all walks of life, especially if enjoyed with some pelmeni.

Why are people now more interested in foreign kitchens?

Last year came the Covid pandemic, which is currently still ongoing. This resulted in bans, self-isolation and quarantines, not to mention far more serious consequences. The effects of Covid are still being felt in Europe and around the world. It could take years to return to a real sense of normalcy.

Due to the restrictions put in place, people were unable to visit restaurants and their travel plans were restricted. For many, that meant taking the problem into their own hands and finding a solution. The answer for some was to take up cooking as a hobby and try different recipes.

Cooking at home during the lockdown meant finding a new hobby, making better use of the time, and exploring knowledge of other cultures through the medium of food. The success of one or two kitchen appliances also contributed.

What is a multicooker and can they really help someone cook?

A multicooker is a device with different cooking modes and options. You can possibly sous vide, sauté, bake, and cook rice. You may also have slow cook options that are great for tough cuts of meat. Plus, they can cook quickly to speed up recipes that traditionally take a long time.

Basically, a modern multi-cooker like the Instant Pot or Ninja Foodi is similar to the older type of pressure cooker, but with many more functions. You have helped many amateur chefs try different recipes as the chef does most of the work and the food is ready very quickly.

Combined with Russian home cooking, they can be a great option as the meals can be prepared and prepared with very little effort.

So what is Russian food made of? Is it just a lot of cabbage and potatoes?

Why do Russians eat so many potatoes?

Okay, potatoes are popular, but some of them have practical reasons. When it comes to serving sustainable foods and ingredients, potatoes are among the best.

Every country has its own main carbohydrates when it comes to staple foods. This can be pasta (or noodles), rice, or potatoes. Of course, bread also plays a role, but for the purposes of this article we will consider the first three as they form the basis of many meals around the world.

Between potatoes, rice and pasta, the former is by far the most environmentally friendly option. In addition, in the harsh winters in parts of Russia there is often a lack of fresh vegetables and potatoes are always available.

The favorite dishes of Russians often include dishes with potatoes, but they are exchanged for wheat for the national dish.

What is the national dish of Russia?

Pelmeni is a type of dumpling that is usually stuffed with meat. It can be served in soup, deep-fried, buttered and is very popular. It is sometimes treated a little as a ready-made meal, but it can also make a hearty broth or soup with sour cream.

It would be possible to make pelmeni in the Instant Pot, and there are many recipes for similar dumplings on the internet. But maybe this particular part of Russian culture should be saved for traditional cooking methods.

Multicookers are often associated with healthy cooking, and it can be a shame to take away the pleasure of heavily buttered pelmeni or deep-fried dumplings by trying to turn them into a calorie-friendly option.

Other dishes that have been enjoyed over the centuries include borscht, blintzes, plov, kotleti, and of course, beef stroganoff. There is also solyanka soup, which is both sweet and sour and is considered the best hangover remedy available.

Borscht is very adaptable to the seasons, as it can be eaten cold in warm weather or hot in winter nights.

Easy to prepare Russian dishes

Provided you have access to a multicooker or instant pot, you may be able to prepare some authentic Russian dishes without too much trouble.

Beef Stroganoff has been around since 1800 when it first appeared, and was attributed to Count Stroganoff during this period. Whatever the truth, stroganoff is a meal from Russia that has spread to many other countries.

The problem with this dish is that many countries like the UK and US have adopted it, swapping quality ingredients for practical ones like canned mushroom soup. Fortunately, recipes from Corrie Cooks and other websites have now fixed this, and you can find much better versions.

Making the best beef stroganoff could mean a lot slower cooking, but a pressure cooker means you can get the same results in 20 minutes. To make the best stroganoff, use good ingredients. However, there are two schools of thought here.

Many cooks will advocate using beef tenderloin or rib eye steak for beef stroganoff, but others prefer a long slow cook with a cheaper but tastier piece of meat. When using the Instant Pot for quick results, opt for a good quality cut of beef.

summary

Russian food may not be as popular as Thai, Chinese, or Italian. However, dishes from this country are prepared with love and bring people together.

Is there anything more satisfying than making a delicious stroganoff in just twenty minutes and serving it to a table full of family on a cold winter night?

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Cassy Joy Garcia offers a way to cook once, get 2 meals

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This cover picture published by Simon & Schuster shows

This cover picture published by Simon & Schuster shows “Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight’s Dinner into Tomorrow’s Feast” by Cassy Joy Garcia. (Simon & Schuster via AP)

AP

Some families just love leftovers. What’s easier than reheating and digging up yesterday’s food? But this isn’t Cassy Joy Garcia’s family: they’re not leftover fans.

So Garcia had to get creative on her latest cookbook, which offers busy home cooks a way to reduce stress in the kitchen by turning one meal into two different ones.

She does it by planning two meals that usually share one protein. She cooks meat, fish or poultry for one meal and sets aside something for tomorrow’s dinner that will have its own flavors.

“When we started putting this puzzle together to see what it might look like, I realized we were drawn to something that I already do and use,” she says. “I just never really thought of it as a formula.”

“Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight’s Dinner into Tomorrow’s Feast” shows how to switch from a beef and vegetable stew one night to shredded beef tostadas the next. Or dry grated grill brisket on Tuesday and cheesesteak filled peppers on Wednesday.

“I like the idea of ​​being able to bridge the efforts of tonight into a future meal,” she says. “If you get stuck, you have the feeling that you are constantly catching up.”

Each set of twin recipes includes cooking tips and multiple ways to replace a gluten-free, nut-free, grain-free, low-carb, or dairy-free diet. It also includes a dozen pairs of vegetarian meals.

“Her idea of ​​having a head start on making something really big today that will be totally delicious and then turning those leftovers into something else – that’s the real way she cooks,” said her editor, Justin Schwartz , Vice President and Editor-in-Chief at Simon Element, an imprint of Simon & Schuster. “It’s a concept that was true to her heart.”

Garcia’s creativity was in full swing to make sure Meal # 2 didn’t taste like Meal # 1 Chipotle Beef Tacos, the balsamic vinegar worked well with the chillies.

“The biggest challenge was that these taste profiles should be very different, but that commonalities should be found between them,” she says.

In one pair of recipes, Garcia fried a whole chicken in a lemon and garlic mixture for a rustic country dish and then used the breasts to make an Asian-inspired sesame chicken for the second dish.

“You don’t necessarily look at these two dishes and think they can work together. But garlic and lemon are common in Asian dishes. And so I got involved in these threads, ”she says.

Her editor says Garcia didn’t take any short cuts or fell into the lazy trap of just making two similar southern dishes for first and second meals.

“Cassy has such a keen sense for food and flavors. She really brought that to the table, ”said Schwartz.

Garcia is the creative force behind the popular food blog Fed + Fit, which she started in 2011. As a holistic nutritionist, her previous book, Cook Once Eat All Week, was weekend cooking for midweek use. She lives in San Antonio, Texas with her husband and two children.

She is a tinkerer in the kitchen and constantly refines. “I sometimes like to think that my recipe development method is almost literal, throw spaghetti on the wall and see what remains,” she says with a laugh and adds modestly that she identifies with the incomprehensible character of the Swedish chef Muppet.

“Cook Once Dinner Fix” is intended to help families escape the temptation to order and to relieve tension by planning two meals on weekdays around 5 pm: What is for dinner?

“As much as I love to cook, having dinner on the table can feel incredibly awkward and stressful,” says Garcia. “Meal two, it’s ready. It is planned. You know what it will be. “

The global pandemic disrupted the book – it shut down when the poultry recipes were photographed – but Garcia used the time to reconsider her work.

“It has allowed me to look back on the manuscript and see how we can make it even easier for people?”

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