Nuva Nutrition

Every other kitchen in Gujarat has a dabba of steel which nobody ever looks into. In ours there was ragi. Grandmother referred to it as nachni and stored it directly next to the rice and only took it out during monsoons when somebody in the family got weak or became thin and would make some brownish thick porridge and add some ghee to it and give it with complete confidence of a lady who never read a nutrition label once in her life. It turns out that grandmother was correct. It’s just that she did not have the statistics. We do have them now, and the truth is that statistics do tend to flaunt a little. Ragi is one of the only cereals which is able to match up with dairy products on the level of calcium content and it does so without any gluten content. It is not a problem with ragi, the problem is that we only know two methods of preparing ragi and after two weeks we get bored of it and then the dabba stays behind the rice. Let us change this part of the story. What ragi actually brings to your thali? According to the Indian Food Composition Tables by the ICMR National Institute of Nutrition, the range for finger millet is between 344 and 364 mg per 100g depending on the particular edition. The amount for wheat flour is between 30 and 48 mg. White rice contains less than 10 mg. There is no marketing involved here, just the way the crop grew up. Iron content will be almost at 4 mg per 100g. Dietary fibre can be found at about 11g per 100g which, quite surprisingly, is almost equal to high quality whole wheat atta. One can say that the grain takes a sideways step in fibre and makes a leap forward in calcium content. Scientific studies indexed on PubMed also showed finger millet-based food to fall into 50-53 range on glycemic index against 73 for white rice. Longer digestion period equals slower absorption of nutrients and more stable level of energy. One piece of truth, just in case we want to be honest about the grain. Ragi has slightly less protein content than wheat, namely 7.3g per 100g against 11g of the latter. Phytates and oxalates in ragi will also prevent the body from absorbing the calcium properly. Sprouting or fermenting the flour, or simply pairing it with a little vitamin C, helps a lot. Nani's overnight fermented ambli was doing biochemistry, quietly. 7 easy ways to use ragi flour every day The 30 percent atta swap That's how you start. Take your usual atta dabba, take out a third and replace it with ragi. Roll as usual with a little more warm water since ragi enjoys warmth. Rotis will be slightly browned and earthy, and chances are that no one from your family would even bother asking any questions till the third week. Even better if you were already making rotis with Khapli wheat flour. Khapli is a kind of ancient emmer wheat which has a lower glycemic index compared to regular wheat, which means that with the help of this combination you get a low glycemic index basis with extra calcium thrown in as a bonus. Ragi malt for nashta, the way it was meant to be Take two spoons of ragi flour and add to water initially without making any lumps and then put it over low fire for six to eight minutes until it thickens and becomes glossy. You can add jaggery or any natural sweetener, some elaichi, and a little amount of ghee. In case of the fermented variant, you should soak flour in water overnight, and then prepare it the next day. This will increase the availability of minerals and also give it the sour taste of ambli, which is very famous among South Indian families. Kids either love it or hate it; there is no middle way for them. Ragi dosa or chilla on a lazy Tuesday No need for any grinding, no need for 12 hour batter, no need for any advance planning. Half a cup ragi flour, one-quarter cup rice flour or besan, chopped onion, green chilly, jeera, curd if available, and sufficient water to make a thin batter for pouring. Pour it on a hot tawa and it gets crispy. This is the formula that wins over those who were convinced about the uninteresting nature of brown foods when they were nine years old. Ragi ladoo with A2 ghee and jaggery Roast one cup of ragi flour slowly over low fire using A2 cow ghee until there is no more raw smell in the flour and your kitchen starts to smell like a temple. It will take you 10 to 12 minutes, so don’t rush it. Mix jaggery powder, roasted til or crushed badam and knead while warm. The use of A2 ghee is more than just a matter of preference. It is made out of indigenous cows such as Gir and Sahiwal which produce A2 beta casein, a form of milk protein that some people have an easier time digesting compared to A1 protein. And this ghee does its part, as the calcium content and fat soluble vitamins get absorbed easier when fat is present. Ragi appe and pancakes for the tiffin box With the dosa batter as in idea three, simply pour it into an appe pan, and your round, portable snacks for a school bag are ready. For a variation that is sweeter, smash a banana and mix it in with half a cup of ragi flour along with milk or curd to make thick pancakes, topped with a different kind of sugar syrup – from the list of our healthy sweeteners. Banana and ragi form a pretty good combination of iron and vitamin C if you add some orange juice to it. Give it a Gujarati passport Ragi muthiya. Ragi khichu with a spoonful of oil and green chilli. Ragi thepla with methi added to the dough. Ragi handvo using ragi in place of some of the rice flour. The Gujarati kitchen was actually tailor-made for millets – we just veered off their path for a couple of generations. Reintroducing ragi in muthiya on a Sunday morning is not experimentation; it is merely going back. Use it as a thickener and stop overthinking This is what lazy people do, and probably what I would have done if I had known back then. Just a spoonful of ragi flour makes dal, soup, sheera, kadhi, and even vegetables gravy if it turned out to be watery. No one ever knows but everyone gets their share of calcium. One could also replace one-quarter of maida in cookies or banana bread with ragi flour. How much ragi is too much? Fifty to eighty grams a day, or about two rotis' worth, would be reasonable for most healthy people. Start gradually because such an intake of fiber can make you feel bloated or gassy if you go from zero to three ragi dishes on your first day of ragi. Two other truths. Millets are mildly goitrogenic, which means you should cook ragi and eat it only occasionally if you have any thyroid issues. And ragi flour contains natural oils that will go rancid quicker than those in wheat. Buy ragi flour in smaller batches, seal it, and check its smell before cooking with it. If it has gone bad, it will have a sharp or bitter smell, and you need to throw it away. Making the swap simple Ragi is not a superfood to which you should offer worship. Ragi is an excellent grain whose usage our grandmothers knew very well and we somehow lost it from our memory. Re-introduce it to your diet, ensure that everything else in your pantry remains clean and pure, and you will see the effects in a few months. If you are trying to reconstruct your staples section, try our grains and staples range along with Khapli Wheat Flour and A2 Cow Ghee with your ragi. Delivery is available in Vadodara alone, so if you reside in the city, then you can have your dabba arranged in the coming week. Bottom Line Ragi offers 344 to 364 mg of calcium per 100 grams, nearly ten times that of wheat, along with 11 g of fibre and a low to mid-fifties Glycemic Index. It can be used as a 30% replacement of atta, as porridge, quick dosa, ghee ladoo, appe, and as a thickener. Soak or ferment the ragi, restrict it to two rotis per day, and store it under an air-tight container as ragi tends to spoil very easily. And if it is all about freshness, the Nuva offer.

Last monsoon my sister was fighting a proper battle every evening, her 4 year old refusing anything that wasn't Maggi or biscuits. One Sunday she just placed a small bowl of blueberries on the table, no announcement, no "eat this it's healthy" lecture, nothing. Within ten minutes the bowl was empty and the kid was asking, "aur do na." She texted me that night just three words, "found the trick." That's blueberries for you, they don't need convincing, they just work. Blueberries are absolutely one of those fruits that you can really offer to your child, small in size and huge in benefits. One cup (about 148 g) contains about 14 mg of vitamin C, 4 g of fiber, and just 84 calories. They are also higher in antioxidants content than any other fruit out there and low on the glycemic index – about 53. This is basically a mini-superfruit for your child that even picky kids do not refuse. The parents from Vadodara know the problems well – child wants something sweet, while you would like him or her to eat something healthier and not harm the body. Here comes the blueberry to the rescue – it has a natural sweetness, is fun to consume, and, let's be honest, it looks cute in a lunch box too. In this article, we are going to discuss the actual nutritional value, the amount of berries that a child should consume per day, and some tips regarding servings. What's Actually Inside a Blueberry Don't let the tiny size fool you, one small blueberry is doing a lot of work. Vitamin C: around 14mg per cup, helps immunity and wound healing Fiber: close to 4g per cup, good for digestion which matters a LOT for growing kids Vitamin K: supports bone development Manganese: roughly 25% of daily need in one cup, helps bone growth and metabolism Water content: almost 85%, keeps kids hydrated without them realizing And they low in calories too, which means you can let your child snack freely without worrying much. The Antioxidant Superstar Part This is where nutritionists really start getting excited. Blueberries contain loads of anthocyanins, which happen to be the blue pigments, and what’s interesting is that they are also powerful antioxidants. All ICMR studies and nutrition journals such as PubMed have listed berries as being one of the best natural sources of anthocyanins, which are said to promote memory development, good eyesight and reduced inflammation among growing children. One thing that I will never forget is when I gave my niece a handful of blueberries added to pancakes made from khapli flour one Sunday morning and she had finished everything in her plate before eating her paratha. Do Blueberries Spike Blood Sugar in Kids Not really. Blueberries carry a glycemic index of around 53, which puts them in the low to medium zone, way lower than white bread or most packaged juices. The fiber in them slows down sugar absorption, so your child gets steady energy instead of a crash an hour later. Still, moderation is the word here, even good sugar is sugar. How Many Blueberries Should Kids Actually Eat There's no strict rulebook, but here's a rough and practical guide most pediatric nutritionists follow: Age Group Suggested Daily Amount 1 to 3 years 2 to 3 tablespoons, mashed or halved 4 to 8 years Half cup 9 to 13 years Half to 1 cup Teens Up to 1 cup   For toddlers under 3, always cut blueberries in half or mash them a bit, whole ones can be a choking hazard, this is one thing FSSAI's food safety guidance for children also flags for small round foods in general. Easy and Fun Ways to Serve Blueberries to Kids Nobody wants a bored kid pushing fruit around the plate, so here some ideas that actually work in real kitchens. Khapli Flour Blueberry Pancakes — fold fresh blueberries into batter made with our Khapli Wheat Flour, lower GI than regular wheat and pairs beautifully with the berries. Blueberry Ghee Toast — warm toast, a light spread of A2 Cow Ghee, blueberries on top, sounds odd, tastes amazing. Frozen Blueberry Pops — freeze them on a stick with a little curd, instant summer treat, zero added sugar. Rainbow Fruit Skewers — blueberries plus grapes plus banana on a skewer, kids eat with their eyes first. Blueberry Curd Bowl — mix into plain curd with a drizzle of honey, quick breakfast that don't feel like a chore. Smoothie Base — frozen blueberries blend smoother than fresh ones and give a nice thick texture without needing ice. FAQs Are blueberries good for toddlers?Yes, they're gentle on digestion, low in calories and packed with antioxidants. Just mash or halve them for kids under 3 to avoid choking risk. How many blueberries can a child eat in a day?Roughly half a cup for kids aged 4 to 8, and up to a full cup for older kids and teens, depending on their overall diet. Can babies eat blueberries whole?No, whole blueberries are a choking hazard for babies and young toddlers. Always mash, quarter or cook them first. Are frozen blueberries as healthy as fresh ones?Pretty much yes. Frozen blueberries are usually frozen right at peak ripeness, so nutrient levels stay close to fresh, sometimes even better for antioxidants. Do blueberries need to be washed before giving to kids?Always. Even ozone washed produce benefits from a quick home rinse, especially imported fruit that travelled a long way to reach your kitchen. The Bottom Line The blueberries are tiny fruits having low calorie content, low glycemic index, and rich in antioxidants which help develop the growing brains and eyes of the children, along with improving their immune system. It will be sufficient to have half a cup of blueberries a day for all the school going children whether they prefer them fresh or frozen. They can be eaten with pancakes made of khapli flour or just some A2 ghee with toast. Try The NUVA's Blueberries The truth is, we have some of the finest tasting blueberries that you can get delivered to Vadodara right now. Our sensor controlled ozone wash machine treats each and every lot before they go to you to ensure that your kids are getting both fresh and clean blueberries. Make sure you buy a pack from our Fresh Produce range before they get sold out at thenuva.com.