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“Know Your Food Series”-2 Hello, Dear Parents & Children, This “Know Your Food Series”-2 Hello, Dear Parents & Children, this month’s theme for our food nutrition and health corner is “EAT HEALTHY PULSES AND LEGUMES -THE TASTY WAY” What Are Pulses And Legumes? ♦ The seeds of leguminous plants are known as legumes (kathol) or pulses. They include moong, masoor, muth, channa, rajmah, and chhole, soya bean, lentil, soybean, rajmah, dried peas and others. ♦ Pulses when de-corticated and split are known as dhal (daals) such as– moong dal, masoor dal, channa dal, tuver dal, urad dal…. Why Are Pulses And Legumes A Nutritious Food? • Good source of calories: contain the same amount of calories as cereals • Good source of vegetarian protein when mixed with cereals e.g. Khichadi, Khaman and Dhokla, Handwa, Idli, Dosa, chapatti or rice with dal. • Good source of many minerals and trace elements like calcium, fibre, iron (8- 10 mg per 100 gms), folate , potassium, copper, phosphorus, zinc, magnesium & B-complex vitamins • All pulses have negligible amount of fat, no cholesterol and little saturated fat. However they should not be cooked with lot of fat. • Fair source of thiamine, riboflavin and nicotinic acid • Good source of Phytochemicals Nutrient Benefit to health Insoluble fibre Guard against constipation and reduces the risk of the colon and rectum cancer. Soluble fibre Help in lowering blood cholesterol levels and reduces the risk of diseases Low in glycemic Helps to control blood sugar levels therefore helps in diabetes control index Phytoestrogen - Protect against breast cancer, osteoporosis and menopausal soybean symptoms. Folate Reduces levels of homocysteine in the blood which increase risk of heart disease. Phytochemicals Boost immunity and reduce the risk of cancer and many chronic diseases. Potassium Help in maintain fluid balance, lower blood pressure Protein Pulses are known to be devoid of a protein called gluten; hence are useful to treat celiac diseases. Copper Helps activate many different enzymes and has a cardio-protective action Germination and Fermentation • The germination of pulses increases its nutritional content -Vitamin C content, B complex vitamins and folic acid. • Tannin and phytates are broken down on germination; thereby making nutrients easier to absorb in body • Chlorophyll content increases during sprouting • Fermentation of the dhal to make idli, dosa, and dhokla also enhances the B vitamins and decreases the phytate content and trypsin inhibitors. • During germination make sure that over sprouting does not take place – it reduces nutritional value and also encourages growth of fungus and bacteria. List of some pulses based items / recipes with calories Name Serving Size High To Name Serving High To Low Size Low Calorie Calorie Puna missal 1 k 330 Rajmah 1 k 150 Moong dal 1 k 320 Chana dal 1 k 120 Chana masala 1 k 320 Gujarati- kadhi 1 k 120 Dal makhani 1 k 260 Chhole 1 k 120 Masoor dal 1 k 250 Hariyali dal 1k 120 Muth 1 K 200 Tuver dal 1 K 110 Pakoda kadhi 1 k 200 Sambhar 1 k 90 Vatana 1 K 190 Rasam 1 K 80 Urad dal 1 k 160 # Values are rounded off to the nearest 0 or 5 calories; and are meant for general guidance and comparison purpose. The calorie value will depend on the way the pulse is cooked. 1K= medium size Katori • Use frequently (3-5 times a week) fermented and germinated pulses • Experiment with various snacks and meals using variety of pulses • When pulses are combined with cereal, keep the ratio cereal : pulses as 4 : 1 • Avoid use of baking soda for making Chhole, Rajmah instead of this soak them in warm water overnight & pressure cook it for longer time • Keeping handy roasted channa roasted moong, channa - god chikki to munch when hungry. • As early in their life as possible, encourage children to have whole grain food items and millet items as often as possible. Set an example by relishing them yourself! Developed By Dr.Shubhada Kanani. PRANALI Communication, Vadodara, [email protected] Dear Parents & Children Try experimenting with healthier and tastier options at home for children using pulses and legumes (kathol). Some ideas….. • Besan or moong dal thepla with curd • Puran poli (use jaggery) • Dahi wada with imli ki chutney • Mix vegetable idli (carrot idli / palak idli / peas idli) with coriander chutney • Khandvi with tomato chutney. • Vegetable dhokla/sandwich dhokla with the use of different chutneys • Methi handwo / add some other green leafy vegetables or other vegetables with chutney • Homemade sprout bhel with tomato, cucumber, onion, coriander chutney and less of sev. • Cutlets or pattis - adding sprouts to vegetables • Roasted Channa and jaggery for munching when child is hungry • Puna –misal – sprouts with dahi, tomato, onion, bit of sev Various tasty and colourful Dhoklas which you can give in your child’s Tiffin: • Sandwich dhokla: put green chutney (coriander chutney) between two layers of dhoklas • Rainbow dhokla: you can add beetroot paste, tomato puree, palak puree to various parts of the dhokla mix then steam each separately; assemble this into different coloured Dhoklas. • Yellow dhokla: a favourite – just add turmeric powder (haldi powder) • Vegetable dhokla: add finely chopped vegetables like onion, carrot or peas to dhokla mix and then steam the dhokla. • Give various chutneys with Dhokla e.g. coconut chutney, coriander chutney, tomato chutney – to pack even more nutrients Developed By Dr.Shubhada Kanani. 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Èí ¿âÔí ãÑÝí ÊâÛ-»ÄíÛÑâïÉä ÏÌâÕä ×»âÈâ ÌâsÈâÌçï áë» éÊâÚÓÇ Áíåáë. ÖënÅÕä¿ Æí»Ûâ • ÖënÅÕä¿ Æí»Ûâ ÑâÃë Ïë Æí»ÛâÌä Õc¿ë ÔäÔä ¿ÃÇä (ËâÇâÌä ¿ÃÇä)Ñç»í. • Óï½ÏëÓï½ä Æí»Ûâ ÑâÃë Æí»ÛâÌâ ¼äÓâÑâï ÏäÃÌä ÍësÃ, ÃâÑëÃâÌä ÍësÃ, ÍâÔ¼Ìä Íësà éÑëÓä áÔ½-áÔ½ Æí»ÛâÌçï ÍÅ ÏÌâÕä ¿ÃÇäÉä ¿íÃâÅä ÈëÌë ÍäÓÖí. • ÍäÛâ Æí»Ûâ ÑâÃë ¼äÓâÑâï ÚÛÊÓ Ìâ¼äÌë ÏÌâÕí. • Õë‘ÃëÏÔ Æí»Ûâ ÑâÃë ¼äÓâÑâï Åçï½Ûä, ½âÁÓ,ÕÃâÇâ ÈëÑÁ ÍâïÊÅâÕâÛä Ðâ‘ Ìâ¼äÌë ÏÌâÕí. áâ Æí»ÛâÌë áÔ½-áÔ½ ¿ÃÇä ÖâÉë ÍäÓÖí ÁëÕä »ë ËâÇâÌä ¿ÃÇä, »íÍÓâÌä ¿ÃÇä áÌë ÃâÑëÃâÌä ¿ÃÇä. Developed By Dr.Shubhada Kanani. PRANALI Communication, Vadodara, [email protected] .
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