Five Types of Dals and their Health Benefits

A very common and nutritious ingredient in any Indian meal is Dal. Also known as pulses, they are described as the dried edible seeds of cultivated legumes. Pulses belong to the peas, beans and lentils family.

There are a variety of Dals. However, one thing is common among them. All the Dals are a rich source of protein and iron. So, it is advisable to include a mix of Dals in your daily diet.

Let us take a look at the prominent Super Five, viz.,  Toor Dal, Moong Dal, Urad Dal, Chana Dal and Kabuli Chana and know their health benefits.

1. Chana Dal: Also known as Bengal Gram Dal, it is one of the most popular legumes in India. Produced by removing the black outer layer of black chickpeas and then splitting into two halves, Chana Dal is very nutritious & the richest source of dietary protein. Trace minerals such as copper, manganese, etc., can be found in this Dal. Terragreen’s organic Chana Dal is also a delight for a diabetic as it has low Glycemic Index and this controls the rise of sugar level of the body. Also, it is low in fat and rich in fibres.

2. Moong Dal: Identified by their bright yellow colour, this type of Dal is skinned and split and that is why it appears to be flat. The best part about this Dal is that it cooks quickly, has almost zero saturated fat and is easily digestible. This is the reason people with digestion woes are advised to replace regular Toor Dal with Moong Dal. Since it also contains water-soluble fibres; its consumption helps in reducing LDL cholesterol and saves one from cardiovascular diseases. What’s more? Terragreens’ Moong Dal is rich in protein, B-complex vitamins, calcium, iron and potassium too.

3. Toor Dal: Alternatively known as Yellow Pigeon Peas or Arhar Dal, this Dal is very popular in India, especially in Gujarat and is the base ingredient in Sambar. This Dal is rich in complex dietary fibres which help in regularising bowel movement. Also, the folic acid in this Dal makes it a good one for pregnant women. Apart from this, Terragreens’ organic Toor Dal is also rich in protein, carbohydrates, iron, magnesium, calcium and potassium and is low in saturated fats and free of cholesterol.

4. Urad Dal: Referred to as Black Dal when whole and white when it is skinned and split, this Dal is very rich in proteins, Vitamin B, iron and fibres and used for making a variety of dishes. Regular consumption of Urad Dal generates energy in the body by balancing iron levels, improves digestion and controls cholesterol. Also, you can also find good fat, carbohydrates, folic acid, calcium, magnesium and potassium in Terragreens’ organic Urad Dal.

5. Kabuli Chana: Popularly known as Chole, Gabenzo beans or white chickpeas, Kabuli Chana is an edible legume with a nutty and creamy flavour. Terragreens’ organic Kabuli Chana is rich in natural proteins and vitamins which play a major role in muscle and bodybuilding. Also, it contains minerals such as manganese, copper, iron and zinc, fibres and carbohydrates. With healthy phytochemicals, Kabuli Chana’s consumption can have magical effects on your health.

Organic Dals are the best!

With amazing health benefits, Terragreens’ Super Five organic Dals have been tested for traces of pesticide residue and found clean. Also, the five products are certified under NPOP and NOP standards of organic certification.

So, go ahead and take a good pick of Dals to your heart’s content!

The Magical Mustard Seeds

Mustard seed, also called Sarso or Rai in Hindi & Gujarati, Katuku in Tamil and Malayalam, Avalu in Telugu, Sarisa in Bengali, Sasive in Kannada and Mohari in Marathi, is a magical spice that can not only enhance the taste of food but is extremely healthy too. Since ages, mustard seeds have been known for their medicinal properties. And why not? It is a super spice packed with a variety of elements that can boost the overall health.

Nutritional value of mustard

Mustard is very rich in phytonutrients, minerals, vitamins, and antioxidants. No wonder then that mustard is called a magic spice. Let’s take a look at the nutritional value of mustard seeds in detail.

1. Mustard seeds contain vitamins such as folates, niacin, thiamin, riboflavin, Vitamin B-6 and pantothenic acid which positively impact the nervous system function and body’s metabolism.
2. Vitamin B-3 found in mustard helps in lowering blood cholesterol and triglyceride levels.
3. Mustard seeds also boast of Vitamin-E which is a soluble antioxidant and is responsible for protecting the skin from harmful oxygen-free radicals.
4. Mustard seeds are rich in flavonoid and carotenoid antioxidants.
5. Small traces of vitamin antioxidants are also present in mustard.
6. Various minerals such as Calcium, Manganese, Copper, Iron, Selenium and Zinc are also found in mustard.

Health benefits of Mustard

1. Provides relief from the respiratory issues: Mustard readily cures sinus issues.
2. Cures migraine problem: The presence of a good amount of magnesium in mustard seeds cures migraine problem.
3. Cures Asthma: Mustard provides relief to Asthma patients as the various minerals present in this spice help in preventing Asthma attacks.
4. Relieves joint pain: Selenium and magnesium found in mustard provide relief from joint pain.
5. Reduces constipation: The seeds contain mucilage which helps in reducing constipation.
6. Reduces hypertension: It regulates blood flow and thus, prevents the incidents of hypertension.
7. Prevents piles and fissures development: Being a good source of dietary fibre, it improves the bowel movement and metabolism of the body. This also results in prevention of piles and fissures.  
8. Treats cancer: The seeds contain glucosinolates and myrosinase which help in fighting different tumours and prohibit the growth of cancer cells.
9. Provides menopausal relief: Presence of magnesium and calcium provides menopausal relief too.

Other benefits of mustard

Apart from the above, mustard is beneficial for the skin. It slows the ageing process and fights various skin infections. This is due to the presence of Sulphur which has anti-fungal properties. Mustard strengthens hair too and limits hair fall.

Organic mustard from Terragreens

Well, when the normal mustard seeds are so good, one cannot imagine how good the organic mustard seeds could be. In fact, Terragreens’ Organic Mustard can offer much more benefits because it is certified under NPOP and NOP standards of organic certification.

So, what are you waiting for? Go and buy Terragreens’ organic mustard and see its magic in your food as well as on your health.

Why Green Moong Dal needs to be an essential part for a diabetic’s diet?

People with diabetes need to follow a special diet plan with food rich in proteins and fibre and having a low glycemic index (GI). Such food takes longer to digest thus helping to maintain ideal blood sugar levels. If you are a diabetic, pre-diabetic, a borderline diabetic or even genetically inclined towards diabetes a healthy and nutritious diet plan in the proportion of 60:20:20 with carbs, proteins and fat respectively will work well. The ideal calorie intake per day should not exceed 1800 calories. Eating seasonal fruits, salads and fresh green vegetables is an absolute must.

Green Moong Dal whole is an ideal food for people with diabetes especially if you are vegetarian. Here’s why?

• It has high protein content

• It has low GI index as it has complex carbs

• It is rich in Vitamins such as B1, B12, C, etc.

• It is a good source of minerals such as magnesium and potassium

• It is low in Sodium

• It is an antioxidant

• It has no saturated fats

• It is full of fibre

Green Moong dal whole and rice porridge/khichdi are an ideal food for diabetes. Given below are a few recipes which will get you all the benefits of Masoor dal.

1. Green Moong Dal Whole and Rice Porridge

This wholesome aromatic porridge can be eaten for breakfast or lunch.

Ingredients:

Green Moong Dal Whole – ½ cup, soaked for 1 hour

Hand pounded rice OR Brown Rice OR White rice – ½ cup, soaked for 1 hour

Water – 3 cups for White Rive and 4 cups for Brown or Hand pounded rice

Freshly grated coconut – 2 tablespoons

Curry leaves – handful chopped

Mustard seeds – ½ tsp

Jeera – ½ tsp

Ghee – 1 tsp

Green Chillies – 2-3 slit

Salt to taste

Peppercorns whole – 8-10

Pressure cook the soaked Moong dal, rice and salt in water. Prepare baghar with the remaining ingredients and pour over the porridge. Eat piping hot with vegetable raita.

2. Matar ki khichdi

This North Indian special khichdi is wholesome and nutritious!

Ingredients:

Green Moong whole – ½ cup, soaked for 1 hour

Rice – ½ cup, soaked for 1 hour

Peas – ½ cup

Ghee – 1 tsp

Jeera – ½ tsp

Cinnamon sticks - 2

Tej Pata – 2

Peppercorns – 5-6

Black Cardamom whole – 1

Cloves – 3-4

Ginger Garlic Green chilli paste – 1 tsp

Salt to taste

In a pressure cooker heat ghee, add jeera and ginger garlic paste and fry for one minute. Add all the whole garam masala and fry till aromatic. Add drained green moong, rice, peas, salt and one cup water, pressure cook for 7-8 minutes till just soft. Enjoy with plain curd.

3. Mushroom & Broccoli green gram porridge

Ideal for those who enjoy a continental touch to their porridge!

Ingredients:

Green Gram Whole – ½ cup, soaked for 1 hour

Rice – Brown or Hand pounded – ½ cup, soaked for 1 hour

Onion – 1 finely chopped

Mushrooms – 8-10 finely chopped

Broccoli – 1 floweret broken small

Green ginger green chilli paste – 1 tsp

Salt to taste

Oil – 1 tablespoon

Peppercorns – 5-6

In a pressure cooker fry onions till they are pink. Add peppercorns, ginger garlic paste and cook for 2 -3 minutes. Add vegetables and sauté for a few minutes. Add the drained green gram and rice along with one cup water and salt. Press and cook for 7-8 minutes till just done. Eat piping hot sprinkled with red chilli flakes for added spice.

Enjoy these delicious Green Gram recipes and stay in control of your diabetes!

Eight Reasons to Have Jaggery Powder in Our Kitchen

It’s a name that is a favourite among Desi Dessert addicts, gourmands and anyone with a hard-to-control sweet tooth. It’s also a favourite of chefs, culinary enthusiasts and people who love the nostalgic legacy of Indian cuisine.

But this wonder-trophy that most Moms in the 70s’ and 80s’ treated their children with, also happens to be wonder-nutrient.

Yes, gud, or jaggery, no matter how you utter this delicious delight’s name, or where you get it from (sugarcane stack or date palm) – is packed with lots of health benefits and surprise packages.

1. Firstly, it can be easily crowned the detox prince of the kitchen. No matter what it is that you want to expel from your body – harmful toxins, free radicals or intestinal burdens - a Jaggery block scrubs everything away and way too easily. It is an extraordinary cleansing agent. It works its flushing might on almost every organ and body constituent possible – be it the liver, the lungs, the stomach, the kidney or the blood stream itself.

Whenever you feel like giving your body a good cleansing spa inside and outside, just grab some Jaggery powder, and you are purified in an effective way.

2. Secondly, it is a good source of many important minerals and chemicals that are vital for the body’s functioning. Think of zinc and selenium and you can get all those antioxidants and control over free radicals with just a good Jaggery block at work. Think of the significance of magnesium for blood stream and functions, and Jaggery is again at your disposal. Also, potassium that is useful for body fluid balance and weight loss processes is found in good quantities.

3. It can be counted upon for helping with important respiratory processes and dealing with associated ailments like bronchitis and asthma. Its cleansing agent role comes into play here as well.

4. Jaggery powder is a common aid for any weather – whether it is winters or summers. The reason lies in its innate ability to control body temperature in an ideal way. Mix this powder in cold water, and the summer heat won’t take its toll. Mix it in a hot cup of tea, and you can fight flu symptoms, cold, cough, etc., with much better confidence in the chilly season too.

5. The fifth power underlying in a jaggery block is its help in weight loss goals and regulating metabolism, thanks to its GI index. That is why most desserts in traditional Indian kitchens still prefer to use it in some form or the other. Unlike sugar, which provides the instant rush, it is a complex carbohydrate so breaking it down takes time for the body. In other words, this form of calorie won’t be converted from energy to fat directly. That makes it amenable for the ideal energy source without any untoward effects.

6. As to those suffering from joint problems, arthritis or any other similar discomfort; nothing can be more advisable than a pinch of jaggery powder. After all, jaggery has a way with bones and underlying tissue and strengthens the bone efficiently.

7. It is also a powerful resource to tap into for those struggling with blood pressure problems.

8. Its eighth strength seems simple but is quite handy too – this food can release endorphins for women and helps immensely with mood swings, stress management, etc. when needed.

So keep this yummy source of superpowers around you and dig into some sweet pleasure without any guilt of having eaten something forbidden.

It’s jaggery – have it in moderation, and you would always be glowing in the hangover of a healthy super-food. The lip-smacking taste, of course, is only a bonus.

Buy organic tamarind and grab health and taste in one go

Most biologists know this thingamajig by the name of Tamarindus indica, under Fabaceae. Most homemakers and elders know this miracle pod as the quick fix when one needs a good laxative, digestive, a solution for bile disorders; or in the kitchen, as a condiment or an emulsifying agent in syrups, decoctions, dips and chutneys of many varieties.

So why you should use tamarind after all?

Some researchers know tamarind as the latest advancement for therapies spanning across abdominal pain, diarrhea, dysentery, constipation, inflammation, asthma, gonorrhea, parasitic infections, fevers, etc.; as an effective antimicrobial, anti-venom, antioxidant, wound healing agent.

And most of us know this as a spice or condiment that simply transports our taste buds into a wonderland, a riot of flavours with a lingering after-taste.

Tamarind is basically a tree of a large size that has thick foliage, and heavy drooping branches that dish out curved fruit pods in generous numbers across all its branches. The pods are enclosed in hard outer shells, thus, protecting the delicious, powerful deep brown soft pulp inside, draped around dark brown seeds.

Wait, it has more in store.

It has been famous since historical times for its wide and impactful medicinal value. It is perceived to quickly alleviate stomach discomfort, problems with digestion, for fevers, sore throat, rheumatism, inflammation, or even sunstroke. People have been using it in various forms – some use it dried, some boil tamarind leaves and flowers to treat swollen joints, sprains, boils, hemorrhoids, and conjunctivitis and some make it into a concoction.

Its health repertoire comes from the presence of many elements inside. To start with, it is incredibly rich in tartaric acid that apart from endowing this pulp with a signature sour taste also works as a powerful antioxidant and protects the human body from harmful free radicals.

Tamarind fruit is brimming with essential volatile chemical compounds, minerals, vitamins and dietary fibre while its sticky pulp provides a ready torrent of non-starch polysaccharides (NSP), gums, hemicelluloses, mucilage, pectin, and tannins. Besides, helping with bowel movements, this dimension also empowers it to combat toxins in the food and guard the colon mucus membrane from cancer-inducing chemicals.

And some happy news for your stomach.

The fibre also binds to bile salts to control their re-absorption in the colon; to ensure LDL cholesterol levels are kept low in the body. There is an impressive amount of considerable thiamin, iron, magnesium and phosphorus as well as niacin, calcium, vitamin C, copper, and pyridoxine which add to the nutrition quotient of this delicious food. The variety of natural gums and pectins as well as non-starch polysaccharides, take its dietary fibre content a notch higher and helps bind with the bile to help flush waste through the colon.

The presence of phytochemicals limonene, geraniol, safrole, natural oils, cinnamic acid, methyl salicylate, pyrazine, and alkyl­thiazoles add to the flavor and healing powers of this pod. Vitamins, especially vitamin-A, folic acid, riboflavin, niacin, and vitamin-C help as important antioxidants and for co-factor functions for enzyme metabolism in a major way.

Organic Tamarind is a good option to pick here because processed tamarind products not only have too many additives, but they also dilute the nutritional profile of this otherwise powerful health choice. In fact, it is used to clear the toxins laden on the surface of vegetables and fruits, simply by dipping them in tamarind water.

With an organic choice, you not only enjoy the good and authentic taste of tamarind but also absorb minerals like copper, potassium, calcium, iron, selenium, zinc and magnesium in their good form.

So, enjoy this yummy pod of power, health, and nutrition in a guilt-free way. There are not many food items that let your palate and body lick happiness together, but tamarind is an exception for sure.

A Few Kismis a Day Keep Wrinkles Away

Raisins, or kismis/kishmish as they are called in India, are dried grapes. There are as many kinds of kismis as there are grape varieties- green, purple, red, even champagne, to name some. The most common kismis are made from the seedless, green grapes called ‘Thompson Seedless’.

Kismis are made from grapes by a three step process which involves pre-treatment, drying, and post-drying.

Getting under the skin

Kismis are little purses of nutrients.

They are 72% sugars like glucose and fructose and good energisers. They also contain dietary fibre, are high in certain antioxidants, low in sodium, and contain no cholesterol. They are also rich in potassium and magnesium.

Glowing skin means fit within

The skin is the biggest organ of the human body. We always say “glowing with good health”. The real secret to great skin is good health and proper nourishment.

Kismis contain fibre that swells in the presence of water. This makes them a good digestive aid to keep bowel movements regular and thus rid the body of waste.

The potassium and magnesium content in kismis helps to reduce acidity and thus maintain the pH balance of the body in general, and the stomach, in particular. This is essential for healthy bodily functions. It also neutralises stomach acid which in turns reflects in a healthy and blemish-free skin.

Raisins are also loaded with iron, B-complex and copper: all good for the production of blood and the prevention of anaemia. Pale, flaky skin is often the result of low blood counts. A handful of kismis a day will work more wonders than all the beauty aids and skin care products that money can buy!

Black kismis, in particular, aids the liver in flushing out toxins. A clean body means clear skin.

The amino acids (proteins) and vitamins in kismis help in renewing skin cells. All those sun-damaged cells slough off and are replaced by their younger cousins. At the same time, the phytochemicals in kismis protect skin cells from the damage caused by the rays of the sun. Eating a handful of kismis will help to keep your skin young this way.

The antioxidants in kismis speed up skin repair and ‘plump’ out skin cells - like when you fluff a pillow. Kismis works magic by making fine lines, wrinkles and skin blemishes disappear.

Commercial= Cash

Unfortunately for the human race, quick bucks are the prime consideration in most ventures even at the cost of good health. This is true of commercial production of kismis too.

Have you ever seen grapes in the market? They have a liberal coat of white powdery pesticide which clings to them even after several washes. All this is transferred to kismis. Pesticide residues restrict the liver’s ability to process toxins and flush them out of the body.

Commercially grown kismis are also treated with sulfites to enhance their colour. This aggravates and causes asthma, respiratory and other allergies.

Grapes can be organically grown by using biofertilizers like manure and vermicompost.  Pests can be kept away by using natural predators like ladybugs and praying mantises, bio-pesticides like a mix of neem oil and soapy water, and baited traps for common grape pests like aphids and flea beetles. Chemical-free grapes mean chemical free kismis. This is what the discerning consumer should buy.

Buy organic to reap the full benefits of kismis.

Uses

In truth, kismis can be enjoyed straight out of the container- neat!

Kismis are used in salads, in baked items like cakes and cookies, in confectionery and desserts.

They are fried and used to garnish both savoury dishes like pulao and sweets like halwas and kheers.

They can be used as healthy additions to breakfast cereals like muesli and homemade granola bars.

How to buy and store

It would be best to buy an organic brand of kismis which well-sealed packing to protect from moisture and moulds.

Choose kismis that are plump and fleshy; this dried out specimens are low quality. There is neither taste nor benefit in eating them.

Make sure that the stock is not old and is free from insect pests: humans are not the only connoisseurs of kismis!

Not only is kismis great for your skin, but it is also great for your overall health. The American College of Cardiology has recommended that eating raisins/kismis three times a day lowers blood pressure significantly. The next time you want to eat a snack or something sweet, don’t pop that chocolate or those chips in your mouth. Just treat yourself to a handful of kismis.

Now that you know the secret to good health and glowing skin, buy a good organic brand of kismis right away!