Jowar Flakes - A healthy start to your day

Surprised? When your hear the word flakes, the first thing that comes to mind are the cornflakes, however there are multiple millets that can be easily converted into tasty flakes. Today we are looking at including Jowar flakes in our diet and the benefits associated with it.

As per nutritionists, we should Include millet and millet family at least 3-4 times a week as it’s not only nutritious and healthy, but it's a great substitute for regular wheat and rice.

In India, we have so many millets, but one of the most versatile, easy-to-cook millet is jowar. You can make roti, bhakri, pancake, poha, upma, smoothie, dosa, paratha, khichdi, buddha bowl, patties and so many other things with jowar. Jowar can be used in any form like atta, whole grain, and flakes.

Jowar - One millet, many names

This millet is known by many names across India. Jowar or Sorghum as it is popularly known in the North, Cholam in Tamil Nadu, Jonna in Andhra Pradesh, and Juvar in Gujarat. Rightly called the Indian quinoa, it is nutritious and the right choice for a healthy start to the day. We are sure, you would like to include these wholesome jowar flakes in your breakfast, after understanding the health benefits of jowar.

Health benefits of jowar and jowar flakes

●       Jowar is Gluten-free

●       It helps control blood sugar levels

●       Jowar is high in fiber

●       Good for your bones

●       High in protein

●       High in iron

●       A powerhouse of vitamins,  minerals, and antioxidants

●       Improves digestion

●       Good for your heart

●       Helps to reduce free radicals that cause premature aging.

●       Helps to increase calcium consumption

●       Gives more satiety and keeps you full for a longer time,

●       High in Vitamin B group

●       It has a low glycemic index

●       It has complex carbs, which  digest slowly, hence helping stabilize blood sugar level

●       Jowar is alkaline, so it helps in acidity relief too.

The low glycemic index ( 61-62 ) makes it the best choice for those who are on weight loss, have diabetes, pcod, or IBS, and for those with gut issues like bloating, indigestion, diarrhea.

These health benefits make it a perfect Indian breakfast option.

But in the current fast-paced life, you might be wondering of various ways to incorporate jowar in your breakfast routine.

Not everybody has the time to make bhakri’s or Rotis of Jowar every day. In times like these, Jowar flakes are a perfect substitute.

Jowar flakes are readily available these days, you can make many things using jowar flakes like :

High protein jowar flakes poha by adding veggies/paneer/tofu/ soya nuggets/sprouts / green leafy veggies puree/legumes to make it wholesome, and filling.

 Jowar flakes energy bars for those busy days when you need instant energy and have no time for making or having breakfast. The Jowar flakes when combined with berries, nuts, and seeds make nutrient-dense energy bars and a healthy choice for on-the-go breakfast.

You can make jowar flakes chivda ( namkeen ) with peanuts, dry coconut, and cashews to make it a perfect namkeen which is not only delicious but also healthy and can be consumed as breakfast with a glass of protein drink or fruit smoothie.

 You can mix jowar flakes with dahi and give it a nice curry Patta, channa dal tadka and garnish it with some roasted peanuts and pomegranate, and it's best for those days when you are constipated, bloated, gassy, or facing gut issues. Easy to make and easy to digest.

 Here is a recipe for a super nutritious and delicious Indian breakfast bowl that will give a healthy start to your day :

INDIAN BREAKFAST BOWL :

Ingredients :

●        ½ cup jowar flakes

●       2 spoons soaked chia seeds

●       4 spoons berries mix

●       1 cup plant-based / regular milk of your choice, ( Try almonds/cashews/oats/ soya milk )

●       Fruit of your choice ( seasonal fruits like strawberries and banana)

For garnish:

●       2 spoon nuts and seeds mix

●       ½  cup coconut freshly grated or coconut chips

●       ½ cup Pomegranate or Choco chips

 Method :

●        In a bowl add milk, jowar flakes, and chia seeds, let it sit for 10-15 min,  if you want a creamy flavor and if you like a crunchy feel then avoid soaking.

●       Add fruits, berries and mix well, now garnish with seed and nuts, coconut chips, pomegranate, or chocolate chips.

●       You can add the milk as per your taste ( to make it thick and creamy add a little less milk)

●       Your healthy, delicious, nutritious jowar flakes bowl is ready.

Jowar is a gluten-free, nutrients dense, low GI, and healthy wholesome millet making it the best choice for breakfast. Breakfast is an important meal of the day. What you eat for breakfast is very important, and including jowar flakes in your breakfast makes you 34% less likely to develop Type 2 diabetes and avoid obesity. It increases your metabolism and helps in weight loss. Breakfast should be nutritious, quick to make, and filling, so now when you think about breakfast think about local, humble jowar for a healthy start of the day.