Wheat (Gothumai) Pongal:
Samba wheat is one of the healthiest grains found in the Cereal family. Following are some of the health benefits of Samba Wheat products:
Best for diabetes and people with high sugar level
Reduces cholesterol (0% cholesterol)
Good for bones (high iron and protein content)
Good for the digestive system
Reduces constipation and gas trouble because of the high fiber content
Helps in reducing obesity (fatness)
Low Glycemic index [the glycemic index (GI) is a numerical scale used to indicate how fast and how high a particular food can raise our blood glucose (blood sugar) level. A food with a low GI will typically prompt a moderate rise in blood glucose, while a food with a high GI may cause our blood glucose level to increase above the optimal level.]
Wheat is probably the most common cereal available all over the world and is in even higher demand in recent years due to its abundant health benefits. Over the years, wheat has shown itself to be one of the most successful and sustainable cereal crops in the world. Commonly, wheat cultivation is done at higher latitudes and is primarily used for baking bread products.
Foods like bread, pasta, crackers, bagels, cakes, and muffins are just a few common examples of wheat sources. Wheat is believed to be one of the most wholesome food items, and it ensures a diet rich in nutrients.
Research has already proven that wheat is extremely beneficial for healthy living. Wheat considerably lowers the hazards of heart diseases, owing to its comparatively low-fat content. It also regulates blood glucose levels in diabetic patients. The health benefits of wheat greatly depend on the form in which you consume it. While whole wheat is extremely nutritious, the benefits of wheat are reduced if you eat bleached white flour which is obtained by processing after only 60% extraction from the grain. Most wheat products undergo 60% extraction; you see this in noodles, bread, and pasta, as well as in baked goods like rolls, biscuits, and cookies. In these foods, 40% of the original wheat grain was removed, and you get only the remaining 60%. Usually, the 40% that is removed – the outer brown layer – contains the highly nutritious bran and the germ of the wheat grain. In the process of making 60% abstraction flour, more than half of the vitamins B1, B2, B3, E, calcium, phosphorus, folic acid, copper, zinc, iron, and fiber are lost. If you buy 100% whole wheat products, you are assured of all the nutrients of the bran and the germ, as well as the endosperm.
Wheat is able to provide you with an immense energy source due in all parts of the grain kernel, including the bran, germ, and endosperm. The nutrient value of wheat is retained even after processing it into flour. However, if you wish to get the maximum benefit out of wheat products, it’s advisable to choose wheat products that are made from whole-wheat flour rather than refined varieties.
Samba wheat-1 cup coarsely grind
Moong dal- less than 1/4 cup(1 1/2 tbsp)
Jaggery-3/4 cup (powdered)
Cashew or Badam-1tbsp
Dry grapes -1 tbsp
Ghee-1 1/2 tbs
1.Coarse grind samba wheat, fry Moong dal golden yellow keep ready.
2. Heat pan with 1 tsp of ghee and golden fry broken Cashew or Badam, kiss miss and slightly fry grated Coconut.(Frying coconut gives you wonderful flavor and stays for more time fresh)
3.Boil 3 cups of water and cook soft broken wheat and moong dal. (Pressure cook for 2 whistles)
4.Add broken jaggery and little ghee, mix well by stirring it for 3 to 5 minutes in low flame.
5.Add fried cashews and coconut and serve.