Nuva Nutrition

It’s fairly straightforward when the doctor recommends that you should reduce your intake of white rice. The tough part is figuring out what will replace it in a way that everyone likes. In one family in Vadodara, the solution came in the form of the grandmother. Kodra, the grain which her mother used to cook often in the village close to Panchmahal, before millets were considered the ‘super grains’, she recalled. Kodra that had been soaked, then cooked with moong dal and sprinkled with ghee and haldi, was an instant hit on the dining table. Here’s why people are rediscovering kodo millet for themselves. It is healthy, inexpensive and simple to prepare, and we have all the information here. What Exactly Is Kodo Millet? Kodo Millet (Paspalum scrobiculatum) is a drought-resistant and nutritious cereal crop which is cultivated primarily in Madhya Pradesh, Chattisgarh, Tamil Nadu, and tribal regions of Eastern Gujarat. Kodo millet grains after the process of dehusking resembles a small, light, and oval-shaped rice grain. This grain tastes light and fluffy when cooked with a mild and nutty taste. The other names of Kodo Millet are Kodra in Gujarati, Kodo in Hindi, Varagu in Tamil, Arikelu in Telugu and Harka in Kannada. There has been a lot of interest and emphasis on Kodo Millet after 2023 was declared the “International Year of Millets” by the United Nations on the suggestion of India. Millets in India are being promoted by the government under the brand name "Shree Anna." Kodo Millet Benefits, With Actual Numbers Gentler on blood sugar than white rice A study published in 2021 in the journal "Frontiers in Nutrition," which was a systematic review and meta-analysis involving data from many human studies, found that the glycemic index (GI, which measures the food-induced increase in blood glucose) of millets, on average, was 53 compared to the GI of milled white rice, which was 72. In people suffering from diabetes, consumption of millets resulted in a drop of fasting blood glucose by 12% and postprandial glucose by 15%. This study and associated literature can be found in PubMed. However, kodo millets are not a cure. Portion control is important. Fibre that keeps you full for longer With about 6.4 g of fibre per 100 g compared with 2.8 g in white rice, kodo digests more slowly. This supports steadier energy through the day and fewer mid afternoon cravings, which is especially helpful for anyone managing their weight. Naturally gluten free Since Kodo millet is gluten-free food product, it is ideal for individuals who are sensitive to gluten consumption. In a community study done in 2011 in the American Journal of Gastroenterology, it was established that about 1 percent of north Indian population had Celiac disease. If you eat a gluten free diet, ensure that the manufacturer does not use same production line for wheat processing. More iron than regular rice Kodo contains about 2.3 mg of iron for every 100 g while milled rice contains only about 0.7 mg of iron per 100 g. Though they are not a substitute for prescribed supplements, for children and women, such incremental amounts can do wonders. A dash of lemon makes absorption of plant-based iron easier. A complete meal when paired with dal Millets are slightly low in lysine, an essential amino acid, while dals are rich in it. Cooking kodo with moong dal, which provides about 24 g of protein per 100 g, allows the two to fill each others gaps. It is the same wisdom behind the traditional khichdi. Where Kodo Millet Needs a Little Care At The NUVA, we believe that you should know the full truth, even the drawbacks. Good storage is crucial. Kodo grain in contact with moisture can produce a fungus that produces a toxin called cyclopiazonic acid, which causes "kodo poisoning," or the traditional name. This rarely happens with properly dried and clean grain, so it is important to buy the millet from a good source, store it airtight, and throw away a package that has a musty smell or looks clumpy. In 2023, the FSSAI has set the quality standards for millets, including moisture and damaged grain content, a great step for consumers. Soak before cooking. Just like other millets, kodo is rich in phytates, a substance that reduces the absorption of iron and zinc. Soaking for 4 to 6 hours reduces the content of phytates noticeably. Thyroid issues require moderation. Millets have a small amount of goitrogens. If you have thyroid issues, it is better to combine kodo with other grains and discuss it with your doctor. Include kodo gradually. A sudden increase in fiber may cause bloating. Include a few portions a week at first and then increase this number gradually. How to Cook Kodo Millet Perfectly? Rinse 1 cup of kodo millet 2-3 times until the water is nearly clear. Soak for 4-6 hours, or overnight. Even a 30-minute soak will help if you don’t have much time. Measure the water. Use 2-2.5 cups of water for 1 cup of soaked millet. For pulao, use less water and for softer khichdi use more. Cooking: Pressure cook for 2 whistles on medium flame, or simmer covered for 15-18 minutes. Rest: Cover the cooker with lid for 10 minutes before fluffing it with a fork. 5 Easy Kodo Millet Recipes for the Family Kodo millet khichdi Soak ½ cup of Kodo with ¼ cup Moong Dal together. Fry jeera, hing along with a green chilli in a tablespoon of A2 Cow Ghee and then add the grains with a little bit of Lakadong turmeric along with some salt and then pressure cook with 3 cups of water. Lakadong Turmeric has curcumin content of 7 to 9% while normal turmeric has only 2 to 3%. Good quality of moong is available with us under pulses & lentils category. Kodo upma Toss cooked kodo into a tadka of mustard seeds, curry leaves, onion, peas and grated carrot. It takes about ten minutes and makes a filling breakfast that children usually enjoy. Kodo dahi bhaat Cool the cooked kodo, mix it with fresh curd and a little milk to prevent sourness, and finish with a tadka of mustard seeds and curry leaves. It is a light, cooling meal for Vadodara's warmer months. Kodo vegetable pulao Cook the kodo on the fluffier side, then toss it with sautéed beans, capsicum, carrot and a spoon of ghee. Finish with lemon juice for better iron absorption. Clean, fresh seasonal vegetables make a noticeable difference to the flavour. Kodo kheer with jaggery Simmer soaked kodo in milk until creamy, sweeten with jaggery, and add elaichi and chopped almonds. It is a festive dessert that is gentler on blood sugar than the traditional white rice version. FAQs About Kodo Millet Can we eat kodo millet daily? Yes, most healthy adults can eat kodo millet daily in normal portions, especially if it is soaked before cooking.      Is kodo millet better than rice? Nutritionally, kodo millet gives you more than double the fibre and around 3 times the iron of milled white rice, plus a gentler effect on blood sugar. White rice is easier to digest for some people when unwell, so both can have a place in your kitchen. Is kodo millet safe for kids? Kodo millet is safe and nourishing for kids when cooked soft, as khichdi, upma or porridge. What is kodo millet called in Gujarati? Kodo millet is called kodra in Gujarati. In Hindi it is kodo, in Tamil varagu, in Telugu arikelu and in Kannada harka. Why Choose The NUVA Kodo Millet? As explained in the storage section, the origin of your kodo millet is just as important as the grain. At The NUVA, we source our grains hygienically, keep them clean and dry, package them properly, and deliver them in an environment friendly packaging throughout Vadodara. It is this dedication to quality that makes us India's second brand to offer ozone washing of fresh vegetables, and now it is applied to the ingredients stored in your pantry. We are confident that The NUVA gives you the best kodo millet in Vadodara. Customer Minal Kapasi has told us how much her family has loved our Khapli flour bhakhri and how they liked our changing seasonal variety, and we hope kodo millet will be equally easy and convenient for you to include in your cooking repertoire. An easy way to start would be by having one khichdi dinner made out of this grain. The Bottom Line Kodo Millet is a grain which is not only free from gluten but is an ancient Indian grain too. It contains 8.9g of protein, 6.4g of fiber and 2.3 mg of iron in 100g quantity and is comparatively easier on blood sugar levels compared to white rice. It should be soaked prior to cooking, stored dried, introduced gradually and cooked through traditional recipes such as khichdi, upma, pulao or kheer. As the quality of grains plays a vital role in Kodo, so one must always look for a reliable source of Kodo.

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.