GUT FRIENDLY FOODS
GUT-FRIENDLY FOODS
SPROUTS
· Sprouts are the premature
growth of a plant from a germinated seed.
· Sprouts are excellent
sources of antioxidants, essential amino acids, and a handful of nourishing
vitamins and minerals.
· Sprouts have been
designated by foodies as a “superfood”
in recent years and have gained significant popularity.
Easy steps to make beautiful and healthy sprouts :-
Many
different types of seeds can be sprouted :-
- Bean
and pea sprouts: soybean, mung bean, black bean, kidney bean, green
pea.
- Sprouted grains: Such
as quinoa and oats.
- Vegetable or leafy
sprouts: Such as radish, broccoli, beet, mustard green
and fenugreek sprouts.
- Nut and seed
sprouts: Such as almond, pumpkin seed,
sesame seed or sunflower seed sprouts.
Sprouts are generally consumed raw, but may also be lightly cooked
before you eat them for taste enhancement.
In sprouted
barley, crude fibre, a major constituent of cell walls, increases with the
synthesis of structural carbohydrates, such as cellulose and hemicellulose.
Other studies also found
that "the fibre content increased from 3.75% in unsprouted barley seed to
6% in 5-day sprouts." That means fibre content is doubled after sprouting.
Crude protein and fibre changes in sprouted
barley :-
Crude Protein (%
of DM)
|
Crude Fibre (% of
DM)
|
|
Original seed
|
12.7%
|
5.4%
|
Day 1
|
12.7%
|
5.6%
|
Day 2
|
13.0%
|
5.9%
|
Day 3
|
13.6%
|
5.8%
|
Day 4
|
13.4%
|
7.4%
|
Day 5
|
13.9%
|
9.7%
|
Day 6
|
14.0%
|
10.8%
|
Day 7
|
15.5%
|
14.1%
|
Source:- Wikipedia : Cuddeford (1989) Increase of protein is not due to new protein being manufactured by the germination process but by the washing out of starch and conversion to fiber increasing the relative proportion of protein..
Other Benefits of sprouts :-
- Improoves Digestion: One of the best things about sprouts is that they contain an unusually high number of enzymes. This can help boost the various metabolic processes and chemical reactions within the body, specifically when it comes to digestion. Furthermore, the dietary fiber found in sprouts makes it a very important boost for digestive functions. Sprouting appears to specifically increase the amount of insoluble fiber, a type of fiber that helps form stool and move it through the gut, reducing the likelihood of constipation.
- Anemia and Blood Circulation: Anemia is the technical word for an iron deficiency If you don’t consume enough food with iron, your red blood cell count drops, because iron is an essential part of red blood cell production. This can result in fatigue and tiredness, lack of concentration, nausea, light-headedness. By maintaining your red blood cell count with proper amounts of iron (and copper, which is also found in sprouts), one can improve the circulation of blood in your body.
- Weight Loss: Sprouts are one of
those foods that are very high in nutrients but very low in calories. This
means that you can eat sprouts without worrying about compromising your diet.
Furthermore, the fiber in sprouts helps to make you feel full, hence prevents
you from over-eating of snacks etc.
- Heart Health: Sprouts are a great source of omega-3 fatty acids and although these are technically a form of cholesterol, they are considered “good” cholesterol (HDL cholesterol) and can actually reduce the amount of harmful cholesterol in your blood vessels and arteries. The potassium content of sprouts also helps to reduce blood pressure.
- Immune System: Vitamin-C content alone makes it a powerful stimulant for the white blood cells in the body to fight off infection and disease, which is found abundantly in sprouts. During sprouting, vitamin A can multiply almost ten times its original content. Vitamin A has a number of antioxidant properties that make a great source of immune system strength. Vitamin A also been associated with an improvement in vision health.
- Cancer Prevention: As mentioned above the vitamin C, vitamin A, as well as amino acids and proteins (including the huge amount of enzymes) can also impact the free radical content in the body. Free radicals (will be discussed in coming blog) are the natural, dangerous byproducts of cellular metabolism that can cause healthy cells to mutate into cancerous cells. Sprouts can counteract these effects, thereby helping to reduce the chances of developing cancer.
MILLET Porridge
Porridge is a food commonly eaten as a breakfast cereal dish.It is made by boiling crushed (not powdered) or chopped starchy plants, typically grain in water, than letting it rest (fermentation to take place) for 3-8 hours.
Take half cup (50gms) millet, grind in mixer to make rava like consistency
Add 5
cups of water ( 10times of miillet) soak it for atleast 1-2 hours
Take soaked millet along with water in a pan , at low flame cook it for 15-20 minutes or until creamy consistency is achieved
Cover it with cotton cloth by wrapping it all around
Let it cool, place it in airy area indoors( probably at kitchen shelf near window) allow fermentation to take place , which takes around 4-8 hours depending upon weather conditions.
Add salt or any other toppings according to our taste such as honey, sliced bananas or any fruit, nuts, shredded coconut (avoid sugar).
Healthy porridge is ready.
Take soaked millet along with water in a pan , at low flame cook it for 15-20 minutes or until creamy consistency is achieved
Cover it with cotton cloth by wrapping it all around
Let it cool, place it in airy area indoors( probably at kitchen shelf near window) allow fermentation to take place , which takes around 4-8 hours depending upon weather conditions.
Add salt or any other toppings according to our taste such as honey, sliced bananas or any fruit, nuts, shredded coconut (avoid sugar).
Healthy porridge is ready.
FOOTNOTE :- Above mentioned recipes are tried and tested by author
For updates follow at insta----- https://www.instagram.com/dr.duo1/
-----------------------------------------
(Part-3 coming soon, more microbiota friendly diet)
Critics/ suggestions welcome in comment section.
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