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freshwey-india · 9 months

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Superfoods in Indian Diet; right from your kitchen

One of the best things about living in India is its food and the culinary heritage that we experience in every meal that we consume. No wonder; back in medieval times, India was the world’s most sought-after country due to its treasure of spices, hidden from the rest of the world. To the present day, the culinary diversity that we find in India cannot be found anywhere else in the world. However, despite having a plethora of food options that are readily and easily available, we often find ourselves purchasing inexpensive, imported alternatives.

There is a long list of food items that are so affordable that they can be found in every Indian household, yet they are inexpensive and often a luxury overseas, such as in the US. The list includes spices such as turmeric, cardamom, and ashwagandha (15x more expensive), grains such as millets and black gram (10x more expensive), and fruits and vegetables such as guava and jackfruit (20x more expensive). Without waiting any further, let’s learn about the Desi superfoods that you can add to your diet based on their affordability and availability.

Everyday Nutritional Powerhouses: Here, we will talk about the superfoods that are not only affordable but also readily available in our households.

Dal (lentils): Packed with some protein, fiber, and many essential minerals, dal is indeed a staple for a reason. You can explore diverse varieties like moong, masoor, tur, urad, and more for different nutritional benefits.

Leafy Greens: Do not try to underestimate the power of palak (spinach), methi (fenugreek), and sarson (mustard greens). Not only are these loaded with vitamins, minerals, and antioxidants, but they also boost your immunity in the chilling winter season.

Seasonal Fruits: Embrace the abundance of papaya, bananas, guavas, and oranges to fuel your body with vitamins and natural sugars.

Spices: We might know them as spices that add flavor to our meals; spices such as turmeric, ginger, garlic, and chili peppers are more than just flavor enhancers. They are anti-inflammatory powerhouses with many health benefits, such as regulating blood pressure and playing a major role in the prevention and treatment of various cancer types.

Yogurt: It is a natural source of probiotics for gut health, calcium for strong bones, and protein for muscle development. It can be consumed plain, flavored, or even with fruits.

Nourishing Yet Special: This category will include superfoods that are not as easily found in households like the ones mentioned above, yet they are hidden gems that carry more nutrients than you can take.

Millets: Ragi (finger millet), bajra (pearl millet), and jowar (sorghum) are some of the gluten-free grains that are rich in protein, fiber, and certain micronutrients. They’re most commonly used in rotis, dosas, or porridge.

Nuts & Seeds: Chia seeds, flaxseeds, and pumpkin seeds are packed with nutrients such as omega-3 fatty acids, essential minerals, and protein. You can soak them in water overnight before consuming them or directly sprinkle the seeds on your salads, yogurt, or porridge.

Amla (Indian Gooseberry): One of our top favorite superfoods, amla is a vitamin C powerhouse that boosts immunity, aids in digestion, and comes with anti-inflammatory properties. You can enjoy it raw, pickled, or in the form of juice.

Coconut: Another superfood like the Indian gooseberry, coconut water is the hub of electrolytes, while its flesh has healthy fats and fiber. While it grows in the south, coconut can be found easily in the northern regions of India. Although it is mostly consumed raw, coconut’s nectar and flesh also make it a key ingredient in various South Indian dishes.

Jackfruit: This versatile vegetable can be enjoyed unripe or ripe. Ripe jackfruit offers antioxidants and vitamins, while unripe jackfruit provides a meaty texture in vegetarian dishes.

Exquisite and Rare Nutritional Delights: Last but not least, this category will take you through some of the rare, expensive superfoods that are worth every penny that you spend on them.

Saffron: Found in the northernmost region of India, i.e., Kashmir, saffron adds a luxurious touch to many dishes and drinks while boasting anti-inflammatory and mood-boosting properties. Due to its scarcity, saffron is one of the most duplicated superfoods. Purchase saffron only from a reliable dealer.

Black Rice: A nutty-flavored rice rich in antioxidants and fiber and known for its longevity-promoting properties.

Ashwagandha: This powerful herb is an adaptogen that helps the body manage stress and improve stamina.

In the big picture, embracing India's diverse superfoods offers a treasure trove of health benefits while remaining kind to your wallet. From readily available lentils and greens to hidden gems like millets and amla, these culinary powerhouses pack a punch of nutrients without the hefty price tag of imported trends. So, explore the vibrant flavors of India, nourish your body with local abundance, and discover that superfoods don't have to be exotic or expensive.

To learn more about health and diet, follow us on https://freshwey.in/blogs/news

#healthyfood #superfoods #nutrition #indiansuperfoods #health and wellness

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sheenamsaifi · 11 months

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Best Millet Supplier In Delhi | Redeemindia

As your trusted millets supplier in Delhi, we offer a wide array of millet varieties, each handpicked for its exceptional quality and nutritional value. From finger millet (ragi) to pearl millet (jowar), and beyond, our selection is meticulously sourced to ensure you receive the highest quality millets available in the market. visit to our website redeemindia.biz

Redeemindia Millets

#millets #millets supplier

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zaryathelaika · 2 years

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Recipe: Dog Porridge

Posting this translated recipe from Finnish in English. If you appreciate the translation, please consider tipping via PayPal.

The recipe listed here is a derivative of a popular Finnish recipe of home-made dog food ”Yrjölän puuro” [trans. Finnish: “Yrjölä’s Porridge”] developed during the 1950s by J.A.U Yrjölä, a judge, a former Chairman of Finnish Kennel Club’s Board of Directors and a chairman of Suomen Rottweileryhdistys ry.

Adapted from and with permission from the Rovaseudun Pystykorvakerho ry:

Ingredients

1 litre of water

1 ts of salt

1 dL of powdered milk

½ dL short-grain rice (eg. sushi rice, Arborio, or Nordic pudding rice)

½ dl whole pearl barley

½ dL whole millet groats

½ dL whole buckwheat groats (eg. kasha)

300 – 500 g ground pork and beef

2 — 3 carrots, grated

Instructions

Grease the baking pan with margarine

Add a litre of water to the pan

Add salt and powdered milk

Add rice, grains, ground meat and grated carrots

Mix the ingredients in the pan

Place the pan in the oven and bake at 200°C for 1 ½ to 2 hours

Cool the porridge and place them aside in containers as single-serving portions

Freeze for later

Conversions

1 L is 10 dL, 4.2 US cups or 34 fl. oz

1 dL is 100 mL, 0.42 US cup or 3.4 fl. oz

100 g is 3.5 oz

200°C is 392°F

This recipe is fairly easy to make and is a time-tested one. Yrjölä’s Porridge is one of the most popular recipes for dogs in Nordic countries and readily available in many grocery stores in the frozen or refrigerated sections for only a few dollars.

The nutrient profile for this one has not been translated yet, but nevertheless fairly easy one to make and can be adjusted. During working season, it might be wise to have very fatty cuts; and during the off-season, lean cuts. The reason for using this recipe is because a previous dog did well with Acana for the first year and a half of his life before Champion Petfoods changed the formula as the result of the gluten-free or grain-free trend. The problem with the changes in ingredients is that he couldn’t digest starches from tubers such as potatoes and yams. Unfortunately, tubers are very common as binders in dog kibbles, and the brands which still use rice or other grains were difficult to come by or were low-quality. There are many more home-made recipes available in K9 Kitchen and Optimal Nutrition by Monica Segal. Familiarize yourself with the Association of American Feed Control Officials’s guidelines as well as European Pet Food Industry Federation and the National Research Council’s. Most recipes out there will lead to long-term deficiencies and owners won’t recognize the symptoms.

#dog porridge #dog food #homemade recipe #Yrjölä’s Porridge #Yrjölän puuro #koirapuuro #recipe #homemade dog food

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srisritattva · 10 days

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Best Organic Millets | Sri Sri Tattva

Millets have emerged as one of the best organic grains in recent times due to their incredible health benefits and versatility in cooking. Sri Sri Tattva offers a range of thebest organic millets, ensuring that you receive grains that are not only wholesome but also free from chemicals and pesticides.

What Are Millets?

Millets are a group of small-seeded grains that have been cultivated for centuries across Asia and Africa. These grains are drought-resistant and thrive in harsh conditions, making them an eco-friendly choice for those looking to incorporate sustainable and nutritious food options into their diet. The best organic millets include varieties such asfinger millet (ragi), pearl millet (bajra), foxtail millet, and little millet. These grains have gained popularity for their nutrient-dense profile and their ability to support overall health and well-being.

Why Choose Organic Millets?

Choosing organic millets ensures that you’re consuming grains that are free from harmful chemicals, pesticides, and synthetic fertilizers. At Sri Sri Tattva, we believe in promoting health through natural, wholesome foods, and our range of best organic millets reflects this commitment. Our millets are cultivated using traditional methods that protect both the environment and your health.

Health Benefits of the Best Organic Millets

The best organic millets are not only nutritionally rich but also offer a host of health benefits that make them a must-have in any diet. Some of the key health benefits of incorporating organic millets into your diet include:

1. High in Nutritional Value

Millets are packed with essential nutrients like fiber, protein, vitamins, and minerals. This makes them an excellent addition to a balanced diet, supporting overall health and well-being.

2. Supports Weight Loss

Millets are low in calories and high in fiber, which helps in controlling hunger and preventing overeating. The high fiber content also aids digestion, ensuring smooth bowel movements.

3. Regulates Blood Sugar Levels

For individuals with diabetes, the best organic millets are an excellent choice due to their low glycemic index. These grains release sugar slowly into the bloodstream, preventing sudden spikes in blood sugar levels.

4. Improves Heart Health

Rich in antioxidants and nutrients like magnesium and potassium, millets support heart health by reducing cholesterol levels and promoting good blood circulation.

5. Gluten-Free Option

For those with gluten sensitivities or celiac disease, millets provide a nutritious and safe alternative to wheat-based grains. Since they are naturally gluten-free, millets can be consumed without any concerns about allergic reactions or digestive issues.

Why Sri Sri Tattva Offers the Best Organic Millets

At Sri Sri Tattva, we pride ourselves on offering the best organic millets that are sourced from trusted farmers who follow sustainable agricultural practices. Our commitment to quality means that you are getting grains that are 100% organic, pure, and packed with essential nutrients.

1. 100% Organic Certification

All of our millets are certified organic, ensuring that you’re consuming grains free from pesticides, chemicals, and genetically modified organisms (GMOs). This ensures a healthier choice for you and your family.

2. Eco-Friendly Farming Practices

The cultivation of our millets follows sustainable and eco-friendly farming practices. Millets are drought-resistant crops, which require less water to grow compared to other grains, making them a more sustainable choice for the environment.

3. Superior Packaging for Freshness

Our millets are packaged in eco-friendly, airtight containers to maintain their freshness and nutritional value. This ensures that you get the best organic millets in every pack, ready to use for a variety of dishes.

How to Incorporate the Best Organic Millets into Your Diet

Millets are incredibly versatile and can be used in many dishes, from traditional Indian meals to modern recipes. Here are some ways you can incorporate organic millets into your daily diet:

1. Millet Porridge

A warm bowl of millet porridge is a nutritious way to start your day. Simply cook the millet in water or milk, and add toppings like fruits, nuts, and honey for a wholesome breakfast.

2. Millet Salad

For a light and healthy lunch, millet salad is an excellent option. Cooked and cooled millets can be mixed with fresh vegetables, herbs, and a tangy dressing to create a delicious and filling meal.

3. Millet Roti

Millet flour can be used to make soft and nutritiousrotisor flatbreads. Pair them with your favorite curry or sabzi for a gluten-free meal packed with nutrients.

4. Millet Upma

A traditional South Indian dish, millet upma is a savory option that can be made for breakfast or a snack. Sauté cooked millets with mustard seeds, curry leaves, and vegetables for a hearty and flavorful dish.

Conclusion

Millets are an ancient grain that has made a strong comeback due to their incredible health benefits and sustainability. At Sri Sri Tattva, we offer the best organic millets that are grown with care, ensuring that you receive grains that are pure, nutritious, and eco-friendly. Whether you're looking to improve your health, manage your weight, or support sustainable food systems, millets are the perfect grain for modern living.

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diabetes-health-corner · 28 days

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Are millets good for Diabetics?

This article is originally published on Freedom from Diabetes website , available here.

Millets are gaining popularity for their health benefits. But are they truly a good choice for diabetics? Millets are a group of small-seeded grasses cultivated as cereal crops. They include varieties such as pearl millet, finger millet, foxtail millet, and sorghum. These hardy grains are known for their ability to grow in diverse climates and soil conditions.

Millets offer several nutritional advantages over common grains like wheat and rice:

Higher protein content

Rich in fiber

Lower carbohydrate content

The 5 Sridhanya (millets) which can be added to the daily diet are as follows -

Little millet

Kodo millet

Barnyard millet

Foxtail millet

Brown top millet.

We highly recommend our participants to opt for millets for their benefits and versatility. You can visit the recipe section on our website to find numerous millet recipes that are tasty and nutritious and easy to prepare at the same time.

Make a healthy choice ...Opt for millets

If you found this blog useful, please recommend it and share it with others!

If you’re interested in learning more about Millets and diet for diabetes reversal

Click here to read: https://www.freedomfromdiabetes.org/blog/post/are-millets-good-for-diabetics/4057

Also please connect with me on my Website, Facebook page, and YouTube if you want to stay in touch or give me any feedback!

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seairexim · 28 days

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Millets Export from India: A Global Opportunities

Millets, an ancient grain with high nutritional value, have gained global recognition for their health benefits and sustainability. India, known as the "land of millets," has emerged as a significant player in the global millet market. With a diverse climate suitable for millet cultivation and a rich agricultural history, India's millet export is on the rise. This article explores the landscape of millets export from India, the leading millet exporters in India, the largest exporter of millets, key millets exporting countries, and the significance of millets HS codes in facilitating trade.

Millets Export from India: A Rising Trend

India has a rich tradition of cultivating millets, which include varieties such as pearl millet, finger millet, foxtail millet, and sorghum. Millets are drought-resistant, require minimal water, and are highly nutritious, making them a staple in many Indian households. In recent years, there has been a surge in the demand for millets globally due to their health benefits, leading to a substantial increase in millets export from India.

The Indian government has also recognized the potential of millets in boosting agricultural exports. Various initiatives have been introduced to promote millet cultivation and export, including the declaration of 2023 as the "International Year of Millets" by the United Nations, which India actively supported. These efforts have helped position India as a leading exporter in the global millet market.

Leading Millet Exporters in India

Several companies have emerged as key players in the Indian millet export industry. These millet exporters in India are not only catering to domestic demand but also expanding their reach to international markets. Major exporters include Shree Traders, Sanwaria Agro, and Shree Overseas Exports, which have established a strong presence in countries like the USA, the UK, Germany, and Australia. These companies have built their reputation on quality and reliability, adhering to international standards and certifications, which are crucial for maintaining their competitive edge in the global market.

In addition to private companies, various cooperatives and farmer producer organizations (FPOs) have also entered the millet export market, helping small farmers gain access to international markets. This collective approach has enhanced the quality of millets exported from India and provided better income opportunities for farmers.

Largest Exporter of Millets

India holds the distinction of being the largest exporter of millets globally. The country's diverse agro-climatic conditions and rich agricultural heritage contribute to its dominant position in the millet market. States such as Rajasthan, Maharashtra, Karnataka, Andhra Pradesh, and Tamil Nadu are major producers of millets in India. These states have optimal conditions for millet cultivation and have developed robust supply chains that connect local farmers with international buyers.

The strong export performance is also supported by the Indian government's efforts to improve the export infrastructure, including better storage facilities, enhanced quality control measures, and efficient logistics. India's strategic location and proximity to key markets in Asia, the Middle East, and Africa further bolster its position as the leading exporter of millets.

Millets Exporting Countries

The global millet market is diverse, with several countries importing millet from India. The top millets exporting countries include the USA, UAE, Nepal, Saudi Arabia, Yemen, and Germany. These countries have seen a growing demand for millets due to their nutritional benefits and versatility in various culinary applications.

In the United States, for example, millets are gaining popularity as a gluten-free alternative in health food stores and among consumers who are looking for sustainable and healthy food options. The UAE and Saudi Arabia, on the other hand, have a large expatriate Indian population that continues to drive demand for traditional Indian food products, including millet.

European countries like Germany are also increasingly importing millets due to the rising popularity of vegetarian and vegan diets, where millets are used as a nutritious grain alternative. This growing demand is further supported by increased awareness of the health benefits associated with millets, such as their high fibre content, low glycemic index, and rich nutrient profile.

Understanding Millets HS Codes

The millets HS codes play a crucial role in facilitating international trade. The Harmonized System (HS) codes are used globally to classify traded products, including millets, to ensure proper identification and compliance with international trade regulations. For example, the HS code for millets is 100821 for unmilled varieties and 110423 for millet flour. These codes are essential for customs authorities to correctly classify and tax millet imports and exports, thereby preventing disputes and ensuring smooth trade operations.

Understanding and correctly using these HS codes is vital for exporters as they help in navigating the complex regulatory environments of different countries. By adhering to these codes, Indian exporters can avoid potential delays at customs, reduce the risk of fines, and ensure compliance with international trade standards.

Conclusion

India's position as a leading player in the global millet market is a testament to its agricultural capabilities and strategic efforts to promote millet cultivation and export. The country's robust infrastructure, favourable climatic conditions, and proactive government policies have helped it emerge as the largest exporter of millets. With the growing global demand for healthy and sustainable food options, the future of millet export from India looks promising. As more countries recognize the nutritional and environmental benefits of millet, India's millet export industry is set to expand, offering new opportunities for Indian farmers and exporters.

Frequently Asked Questions (FAQs)

Q1. What are the benefits of millets?

Millets are highly nutritious, rich in fibre, and have a low glycemic index. They are also gluten-free, making them suitable for individuals with gluten intolerance. Millets are environmentally friendly crops that require less water and are resistant to drought, making them ideal for sustainable agriculture.

Q2. Which are the leading millet exporters in India?

Some of the leading millet exporters in India include Shree Traders, Sanwaria Agro, and Shree Overseas Exports. These companies have established a strong presence in international markets and are known for their quality and reliability.

Q3. What are the HS codes for millets?

The HS codes for millets are 100821 for unmilled varieties and 110423 for millet flour. These codes are essential for classifying and facilitating the international trade of millets.

Q4. Why is India the largest exporter of millets?

India is the largest exporter of millet due to its diverse agro-climatic conditions, robust agricultural infrastructure, and strategic government policies promoting millet cultivation and export.

Q5. Which countries import millets from India?

Countries like the USA, UAE, Nepal, Saudi Arabia, Yemen, and Germany are some of the major importers of millets from India. The demand in these countries is driven by the rising popularity of healthy and sustainable food options.

Post By:

Seair Exim Solutions Phone No.: 099900 20716 Address: B1/E3 Mohan Cooperative Industrial Estate Near Mohan Estate Metro Station Opposite Metro Pillar No:-336, NH-19, New Delhi, Delhi 110044

#global trade data #international trade #trade data #trade market #global market #export #import export data #top millet exporting countries #millet #millet export data #millet exporter #export of millets from india #millets export from India #millet exporters in India #largest exporter of millets #millets exporting countries #millets HS codes

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nature-s-trunk · 1 month

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Nature’s Trunk Raw Unpolished Millets -Powerhouse of Nutrition’s

What Are Unpolished Millets

Unpolished millets, also known as naked grains or major millets, retain their husk post-harvesting. This husk isn't removed during processing, distinguishing them from polished millets. With their husk intact, unpolished millets can be consumed directly after cleaning without undergoing mechanical processing. Their natural state preserves their nutritional value, making them rich sources of essential nutrients and unpolished millets into your diet can provide excellent nutrition for your body.

Which one is Better: Unpolished Millets, Polished millets

Of course, unpolished millets outshine polished millets in terms of nutrition. They're packed with essential nutrients and are particularly beneficial for healing purposes. If you're managing lifestyle conditions such as diabetes, hypertension, or heart disease and you're incorporating millets into your diet to alleviate these conditions, opting for unpolished millets is the way to go. Their rich nutritional profile can contribute significantly to improving your health outcomes.

What Are Millets

Millets, small grains often used for birdseed, are also great for us! They're packed with fibre, vitamins, and minerals, plus they're a good protein source. You can use them instead of rice or other grains. Cooked millets have a tasty nutty flavour and can be made in lots of different ways. It has naked millets and husked millets.

Naked Millets: These are millets that have their outer covering removed. They include:

Pearl Millets (Bajra): type of millet commonly used in Indian cuisine. It's known for its nutty Flavors and versatility in cooking.

Jowar Millets (Sorghum): gluten-free and often used in making rotis or as a grain for porridge.

Finger Millets (Ragi): South India, ragi is rich in calcium and iron. It's often used to make porridge, dosa, or baked goods.

Husked Millets: These millets still have their outer covering intact. They include:

Foxtail Millets: mall grains with a nutty Flavors, often used in traditional South Indian dishes like upma or Pongal.

Little Millets: Tiny grains with a mildly sweet taste, commonly used in porridge, pulao, or as a rice substitute

Kodo Millets: These millets have a nutty Flavors and are often used in making idles, dosas, or upma.

Barnyard Millets: Small grains with a slightly chewy texture, commonly used in porridge, kheer, or as a rice.

Brown top Millets: These millets have a slightly nutty Flavors and are versatile in cooking, used in dishes like salads.

Proso Millet: Mild-flavoured millet that cooks quickly, often used in making porridge, couscous, or as a rice.

What are The Health Benefits of Raw unpolished Millet

Weight Loss Support: Millets are rich in protein and Fiber, which help you feel full for longer periods, making it easier to lose weight while still getting essential nutrients.

Blood Sugar Management: Millets have a low glycaemic index, meaning they don't cause spikes in blood sugar levels. This can reduce the risk of diabetes and help control blood sugar fluctuations.

Boosts Immunity: The high protein content in millets supports the development of a strong immune system, which helps the body fight off illnesses and infections.

Heart Health: Essential fats in millets can improve cholesterol levels, lowering the risk of heart disease. Plus, potassium in millets helps regulate blood pressure, which is vital for a healthy heart.

Asthma Prevention: Millets lack allergens that can trigger asthma attacks, potentially reducing their frequency and severity. Additionally, magnesium in millets may help alleviate migraines.

Digestive Health: Millets are high in Fiber, which aids digestion, reduces bloating and constipation, and lowers the risk of gastrointestinal problems.

Antioxidant Properties: Millets contain compounds like quercetin and curcumin that act as antioxidants, detoxifying the body and supporting organ health.

Nutritional Facts: Raw Unpolished Millet

Dietary Fiber: 15-20% - This helps with digestion and keeps you feeling full.

Protein: 7-12% - Important for building and repairing tissues in your body.

Fat: 2-5% - Provides energy and helps absorb certain vitamins.

Magnesium: Provides about 10% of your daily needs - Important for muscle and nerve function, blood sugar control, and bone health.

Manganese: Provides about 13% of your daily needs - Necessary for bone formation and helps your body process cholesterol and carbohydrates.

Phosphorous: Provides about 8% of your daily needs - Essential for healthy bones and teeth, and helps your body make energy.

Carbohydrates: 65-75% - The main source of energy for your body.

Copper: Provides about 17% of your daily needs - Helps with iron absorption and is important for making red blood cells.

Why You Should Make Raw unpolished Millet a Part of Your Diet

Raw unpolished Millets are packed with nutrients which are essential to boost metabolism, aid in weight loss, maintain good heart health, and control your blood pressure and diabetes. Hence, adding them to your meal plan is a wise choice! We have top-quality millets that you can shop from.

Conclusion

In conclusion, raw unpolished millets are good for your health. They're packed with nutrients and can help with managing different lifestyle-related health issues. Adding millets to your diet is a simple way to start eating healthier. Buy organic millets online

#Unpolished Millets

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palmoilnews · 1 month

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PM Modi releases 109 high-yielding, climate-resilient, and biofortified seed varieties New Delhi, Aug. 11 -- Prime Minister Narendra Modi on Sunday launched 109 high-yielding, climate-resilient, and biofortified seed varieties aimed at enhancing farm productivity and improving farmers' incomes. Developed by the Indian Council of Agricultural Research (ICAR) and state agriculture universities, these seeds cover 61 crops, including 34 field crops and 27 horticultural varieties. Mint first reported this development on 9 August. According to a statement from the agriculture ministry, Modi launched the seeds at three experimental agriculture plots on Delhi's Pusa Campus and also interacted with farmers and scientists. The field crop varieties include cereals, millets, forage crops, oilseeds, pulses, sugarcane, cotton, and fiber crops. For horticulture, the Prime Minister introduced new varieties of fruits, vegetables, plantation crops, tubers, spices, flowers, and medicinal plants. One of the 109 seed varieties released is CR Dhan 416, a rice variety ideal for coastal saline areas. It yields 48.97 q/ha and matures in 125-130 days. This variety is moderately resistant to brown spot, neck blast, sheath rot, rice tungro disease, and glume discoloration, besides offering full resistance to brown plant hopper, grasshopper and stem borer. Modi also released a durum wheat variety, suitable for Maharashtra, Karnataka, and the plains of Tamil Nadu. Adapted for irrigated conditions, it has an average grain yield of 30.2 q/ha. This variety is tolerant to terminal heat, resistant to stem and leaf rusts, and biofortified with higher levels of zinc (41.1 ppm) and iron (38.5 ppm). It also contains 12% protein. Among the field crops, new varieties of barley, maize, sorghum, pearl millet, and finger millet were also released. In pulses, new varieties of chickpea, pigeon pea, lentils, and mungbean were introduced. The chickpea varieties are suitable for timely sown, rainfed, or irrigated conditions in the Rabi season within the North East Plain Zone (NEPZ). They yield 17.79 q/ha and mature in 130 days. These varieties are moderately resistant to wilt, collar rot, and stunt, and are tolerant to pod damage. "Among the 69 field crops, there are 23 cereal seed varieties, including rice, wheat, barley, maize, sorghum, pearl millet, finger millet, proso millet, and barnyard millet," Union agriculture minister Shivraj Singh Chouhan told reporters. These are climate-friendly seeds and are designed to thrive in adverse weather conditions and offer high nutritional value, Chouhan added. According to the ministry, 11 varieties of pulses have been released, including chickpea, pigeon pea, lentil, field pea, faba bean, and mungbean. Additionally, seven oilseed varieties, such as safflower, soybean, groundnut, and sesame, and seven forage crops, including forage pearl millet, berseem, oats, forage maize, and forage sorghum, have also been introduced. The PM also introduced four sugarcane varieties, six fibre crops, including cotton and jute, and 11 potential crops, such as buckwheat, amaranth, winged bean, adzuki bean, pillipesara, kalingda and perilla. The ministry said 40 new horticultural crops have also been introduced, covering fruits, vegetables, tuber crops, spices, plantation crops, flowers and medicinal plants.

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greenxindustries · 1 month

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🌾 Elevate Your Nutrition with Green Millet (Bajra)! 🌾

At Greenx Industries, we specialize in supplying premium-grade Green Millet, also known as Pearl Millet, for various uses including human consumption, poultry feed, and animal feed. Our commitment to quality has earned us the trust of customers worldwide. 🌍

🌟 Why Green Millet?

High-energy food

Ideal for poultry, bird, and fish feed

Versatile and nutritious grain

As leading suppliers from India, we ensure a reliable and consistent supply to meet your needs.

📞 +91 78020 20364 ✉️ [email protected] 🌐 www.greenxindustries.com

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startwithfiber · 2 months

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21 Easy Ways to Get More Fiber in Your Diet

Most people are aware that their diet should provide them with protein, vitamins, minerals, and healthy fats. But only a few people give a second thought to fiber. According to the American Society for Nutrition (ASN), only 7% of Americans eat enough fiber.

Fiber is the indigestible part of vegetables, fruit, grains, nuts, and seeds.

Not consuming enough fiber puts one at risk for several chronic illnesses. In contrast, high dietary fiber intake is linked to numerous positive health outcomes, including lower body weight, blood pressure, cholesterol, and blood sugar levels. Such a diet is also reported to offer protection against heart disease, type 2 diabetes, and colorectal as well as breast cancer.

Fiber also improves digestive health as it regulates bowel movements and prevents constipation.

So, for anyone who struggles to maintain a healthy weight, fiber is good news. Fiber can assist in weight regulation because fiber makes one feel fuller and eat less food, thereby, preventing weight gain.

Health authorities recommend that men and women consume 38g and 25g of fiber per day, respectively.

One way to ramp up your fiber intake is by adding fiber powder from plant-based sources. This will also help you keep count of how much fiber you’ve ingested. Below are several more simple ideas for you to increase fiber through your diet.

However, before we begin listing ways to increase fiber in your diet; we advise you to increase your fiber through organic green protein powder intake gradually. It’s because a sudden increase in fiber may cause some GI tract discomfort. After all, the body needs time to adapt to a new diet, and this is especially true with increases in fiber intake.

Now, let’s get you 21 easy ways to get more fiber in your diet:

1. Eat Whole Grains

Milled grains like white flour, white rice, and pearl barley have the fiber and germ removed leaving only the starch. In other words, processed grains are refined carbs that flood the bloodstream with sugar, triggering an insulin surge — a potential recipe for weight gain.

In contrast, whole grains are minimally processed and packed with vitamins, minerals, and fiber-rich bran. Fiber makes you feel full faster. Also, this feeling of satiation lasts longer than when you eat bread, pasta, and pastries made from white flour.

Here is a list of grains you can try, provided they are not processed:

Oats

Barley

Spelt

Buckwheat

Rye

Bulgur Wheat

Millet

Quinoa

2. Eat More Lentils and Less Meat

Try replacing some of the meat in your diet with lentils and beans. They are high in fiber and packed with protein, minerals and vitamins. Studies show that lentils reduce the incidence of diseases like diabetes, obesity, cancers, and cardiovascular diseases.

Lentils are quick and easy to prepare. They’re also very filling and so, you don’t need a lot.

A 100g portion of cooked lentils contains between 9–17 grams of protein. So, an average serving of lentils will give you more than 15 grams of fiber.

3. Discover that Beans, Legumes, and Pulses are Comfort Food

There is nothing like a bean stew on brown rice to heat your frozen body in winter.

You can easily find cans and jars of beans in supermarkets. Alternatively, you can buy them dried which costs far less — making these ideal for families on a budget. They’re also very economical as when you soak dried beans, they double in size.

You can even soak dried beans overnight, making it easier to cook on weekends — especially if you don’t have a lot of time during the week.

Beans are very versatile and you can use them in stews, tacos, soups, and even patties. There are loads of great recipes online to try out.

Most legumes are high in plant protein, minerals, and fiber.

4. Don’t Forget Your Veggies

Vegetables are an essential part of a healthy diet. Apart from soluble fiber, vegetables and fruits also contain loads of bioactive compounds including phytochemicals, vitamins, and minerals.

Scientists suggest that eating more plant-based foods helps to prevent chronic diseases, including heart disease, cancer, stroke, diabetes, and Alzheimer’s disease.

Non-starchy vegetables like spinach, green beans, and broccoli are low in calories and high in fiber. So, eating them can help with weight maintenance.

5. Dig into Salads

While well-prepared, cooked vegetables are comforting; eating them raw in salads can be equally satisfying and filling. Salads are very versatile — with a little imagination and proper seasoning, just about any raw or cooked vegetable can be turned into a delicious, nutrient-rich salad.

Combine your salad with a cooked whole grain like bulgur wheat or unpolished rice and add in a few pieces of cheese and, you have got a complete and filling meal packed with goodness.

Eating salads can also help you lose weight as eating salad before the main meal can reduce overall calorie intake.

6. Eat Fruit Every Day

Unless you hate all fruit, this may be the easiest way to get more fiber in your diet. Fruit tastes delicious and is easy to carry anywhere. Fruit also makes a very satisfying snack — especially if you combine it with high-fat food like cheese or nuts.

All fruit has fiber. But certain fruits are more fiber-rich than others. For instance, berries are particularly high in fiber due to the seeds (like raspberries) and outside “skin” layer (such as blueberries.

However, keep in mind that most fruits are high in sugar. And so, if you have a blood sugar problem, ensure that you are eating high-fiber fruit and not too much at one time.

Also, choose raw versions of these fruits and not dried ones because dried fruits have more sugar concentrated in small pieces. For instance, one serving of apricot can be 15 g of sugar raw and 69 g dried.

But depending on the fruit; even raw fruits may have a lot more calories. So I present to you fiber-rich options with relatively limited calories to add to your diet:

Berries

Apricots

Kiwi fruit

Guavas

Grapefruit

Green pears

7. Go Nuts for Nuts

Nuts have a reputation for being high in fats and therefore, are often mistaken as fattening food. Surely, people are beginning to see nuts as healthy snacks but it’s all about portion size.

After all, nuts can be fattening if you are eating like 2 cups of cashews a day because they are very calorie and fat-dense. But one handful a day is a great addition to your diet.

Nuts don’t contain dietary cholesterol and they’re also a good source of:

Dietary fiber

Plant protein

Healthy fats (most nuts contain monounsaturated fats but walnuts are rich in polyunsaturated fats).

Phytochemicals

Vitamins especially vitamin E, B6, niacin, and folate.

Minerals like magnesium, zinc, iron, calcium, copper, selenium, phosphorus, and potassium.

You can have a few nuts as snacks between meals or you can sprinkle them on salads.

8. Seeds are not Only for Birds

Seeds are tiny, but they have a colossal nutritional impact. All seeds provide protein, healthy fats, fiber, antioxidants, vitamins, and minerals. Seeds are nutrient-dense powerhouses that, like whole grains, nuts, legumes, cocoa products, and coffee, protect against cardiovascular disease.

Take chia seeds, for instance. They are a complete protein, containing all nine essential amino acids that the human body can’t make.

Two tablespoons of chia seeds contain about 11 grams of fiber.

You can increase your intake of seeds by sprinkling them on your cereal in the morning and on your salads. You can also make them an ingredient in anything that you bake, like biscuits, or pies.

9. Snack on Popcorn

This is an easy way to get more fiber in your diet. Popcorn is made from corn kernels, and corn is a whole grain. So, you will get about 4 grams of fiber from 3 cups of popcorn.

Popcorn is quick and easy to make on the stove, in the microwave, or using an air popper. You can finish this treat off with a sprinkling of cinnamon, cayenne pepper, or paprika. Just be careful when choosing store-brand popcorn, as they add a lot of butter and salt to it. It is best to buy the plain popcorn and add your own butter or salt at home because whatever you add will definitely be less than what they add!

10. Grab a Handful of Trail mix

Trail mix is a snack that hikers and athletes typically depend on to sustain them during long hikes or long-distance running. It typically consists of a combination of nuts, seeds, dried fruit, raisins, cranberries, coconut chips, and granola.

Trail mix makes a highly nutritious snack and provides ample fiber. You can prepare such a mix according to your taste and grab some whenever you feel like having a sweet treat.

11. Tuck into Tacos

Tacos are a super healthy meal. If you choose wholegrain tortillas and combine them with fresh vegetables and beans, you have a great source of dietary fiber.

Beans and cheese provide a good amount of protein, and beans are also high in fiber.

In addition, the vegetables that typically go with tacos, like avocados, tomatoes, lettuce, and onions add a range of vitamins and minerals. These nutrients are crucial for a healthy immune system and supporting overall well-being.

Besides, tacos are quick and easy to put together and you can experiment with different flavors.

12. Breakfast on Fruit Yogurt Nuts, Seeds, and Oats

By incorporating fruit, yogurt, nuts, seeds, and oats into your breakfast routine, it is a delicious way to add fiber to your diet. All of these ingredients are fiber-rich. Nuts provide a fair amount of fiber. Oats are a good source of quality protein, carbs, and soluble fiber.

The fiber in oats dissolves in water and forms a thick, gel-like solution in the intestine. The soluble fiber in oats has a component called,beta-glucan which helps reduce cholesterol in the blood and can regulate type 2 diabetes.

Scientists have also found that beta-glucan fiber plays an important role in gut health.

Fruit, especially berries are known for their high fiber content. You can choose berries according to your taste e.g. blueberries, strawberries, blackberries, loganberries, cranberries, raspberries, and many more. They also add a splash of color and flavor to any dish.

As mentioned earlier, nuts and seeds are good sources of dietary fiber. All in all, this is a breakfast that will set you well on your way to a fiber-rich day.

13. Enjoy a Hearty Bowl of Soup

You may not think of soup as a good source of fiber, but some soups are. Think about it, all vegetables and beans are high in fiber.

You can make a vegetable soup from your choice of vegetable combinations, or choose to make a specific vegetable soup like tomato, mushroom, onion, or pumpkin.

Beans make hearty soups and add protein, fiber, and minerals to the meal. Use canned beans if you don’t have time to soak dried ones.

You can flavor your soups with loads of dried or fresh herbs and spices. You can further increase your fiber intake by enjoying this soup with a loaf of wholegrain bread.

Don’t forget America’s favorite — corn chowder which is easy to make and is high in dietary fiber.

14. Noodle Salad with Peanut Sauce

Here is a summer favorite that’s migrated from Asia to the rest of the world. This healthy, flavorful meal is super easy and quick to throw together.

Noodles take virtually no time to get cooked. While that is happening, chop some fresh vegetables in small pieces — you can choose from red cabbage (buy already shredded), spring onion, bell peppers, grated carrot, cilantro, fresh basil, and jalapenos. Make the peanut sauce, and toss everything together.

You will get your fiber from the vegetables.

Though peanuts add protein; you can also add meat, shrimp, tofu, or chicken for more protein.

15. Add Chickpeas to Your Meat Stews

Chickpeas are also called garbanzo beans and are packed with fiber, protein, vitamins, and vital minerals like iron, copper, and manganese. One cup of chickpeas delivers 12.5 grams of fiber.

Adding chickpeas to your favorite beef stew helps to stretch your stew further without missing out on protein. For families on a budget, adding beans to meat dishes is an economical way to get enough protein at a more affordable price.

And it certainly helps that chickpeas don’t have such a strong flavor that it spoils the desired meaty taste of any dish.

Many pulses, including chickpeas, contain soluble and insoluble types of carbohydrates, which act as prebiotics for beneficial microorganisms in the gut.

Scientists have linked eating pulses like chickpeas to a reduction in cholesterol, increased satiety, and lower blood glucose levels, which lower the risk of metabolic diseases like cardiovascular diseases, obesity, and diabetes.

16. Discover Hummus — the Healthy Condiment

While we are on the topic of chickpeas, let’s take a closer look at hummus. Hummus is made by combining chickpeas, garlic, tahini (sesame paste), olive oil, and lemon juice. You can also add a ton of other ingredients including jalapenos, cilantro, roasted red peppers, and so much more! This bean dip originates from the Middle East and has found enthusiastic acceptance around the globe — even before globalization shrunk the world.

As you can see from the ingredients, hummus is high in fiber. In addition to fiber, you will be adding a good dollop of protein and healthy fats from the sesame paste and the olive oil.

Hummus is eaten as a dip, but you can add it as a side to any meal.

As an afternoon snack, hummus is a healthy alternative to treats like granola bars and potato chips. Compared to eating granola bars, snacking on hummus and pretzels keeps people fuller for longer and leads to a greater reduction in blood sugar levels.

17. Have a Healthy Sandwich for Lunch

Don’t think for a moment that you can’t enjoy a sandwich when you are trying to increase your fiber intake. All sandwiches aren’t created equal. There is the white bread grilled cheese and bacon sandwich and then there’s a healthier choice.

You can make or buy, a brown bread or whole-wheat sandwich filled with fresh vegetables, cheese, and a healthy dressing. Vegetables that work well are tomatoes, lettuce, peppers, cucumber, grilled eggplant, raw or grilled onions, and avocados.

Top with fresh herbs, olive oil, and lemon dressing, and you have yourself a healthy, fiber-dense meal.

18. Don’t Forget Dessert — Enjoy Your Apple Pie

I bet you never imagined that apple pie could be anything other than a sweet treat that’s bad for your health. It’s not, when made intentionally!

Apples are high in fiber and packed with vitamins, phytochemicals, and minerals. Use whole-wheat flour or oats for the crust to add more fiber. You can also consider not peeling the apples as that would add more fiber to your pie.

You can also substitute some of the sugar with finely chopped dates which are rich in fiber and natural sugars. Adding some chopped walnuts as a topping will also increase the pie’s fiber content.

19. Snack on Dates

Dates are a super easy way to add fiber to your diet. They are sticky and sweet and make a wholesome snack on their own. But they are also satisfying when combined with nuts or cheese.

Just two dates provide at least 5.9 grams of fiber. The fiber in dates has been shown to contribute to regular bowel movements, and so, dates prevent constipation.

Apart from fiber, dates also offer a long list of nutrients, including calcium, iron, potassium, magnesium, copper, and vitamin B6. Additionally, dates have no dietary fat or cholesterol.

However, dates contain high levels of natural fruit sugar (fructose). So, it’s a good idea to not have too many dates. Four dates, or one-quarter cup, is a typical serving size, and that alone is almost 12 grams of fiber!

20. Turn Fresh Fruit into a Healthy Dessert

Fruit tends to be rich in fiber. Instead of a baked dessert or ice cream and chocolate sauce, make yourself a fresh fruit salad. You will be getting plenty of fiber, natural sugars, and vitamins.

Combine your fresh fruit salad with chopped nuts and seeds for added fiber and protein. This will also make you feel full for longer periods.

21. Who Doesn’t Love Chili?

There are many ways to make chili. For a high-fiber version, add loads of vegetables and beans to your normal chili recipe. Use canned beans to speed up the process and use different beans to add texture and taste.

Serve with cornbread made from whole cornmeal for extra fiber. It’s a good idea to make your cornbread as it’s pretty easy and won’t have all the unhealthy ingredients of the bought variety.

I hope this article helped you add the appropriate fiber amount to your diet.

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