Shop smart: You don’t have to be wealthy to be healthy

Shop smart: You don’t have to be wealthy to be healthy

In today’s world of glossy marketing, where Quinoa flour (a superfood from South America) is hailed as nothing short of a miracle food, little is talked about Sattu. This unheralded vegan protein rich flour is available right here in India. It is popular in North India. It is rich both in protein and insoluble fibre, in addition to other vitamins and minerals. If you look at the table below you will see both are very similar in the nutrients they provide but differ greatly in price. So next time you are in the super market don’t walk past the humble Sattu aisle on our way to the strategically placed bag of quinoa flour.

Nutrition Summary – Quinoa flour: serving size 30g, Price 500gms- Rs.450 (apprx)

Calories Fat Carbs Protein
120 2.0g 21.0g 4g

Nutrition summary – Sattu Flour: serving size 30g, Price 500gms- Rs. 90 (apprx)

Calories Fat Carbs Protein
129 1.7g 19.2g 6.8g

Below is one of my favourite Sattu recipes. At times when I have a packed day and don’t have time to eat breakfast, I carry this Sattu drink in the car. It leaves me feeling full, energized, and ready to face the day. Traditionally raw onions are added to the drink but I find adding mint, coriander and raw mango chutney gives it a delicious tangy flavour.

Recipe: Sattu Cooler
Ingredients for Mint, Coriander and raw mango chutney:
1 cup coriander leaves
1 cup mint leaves
1 raw mango
2 cloves garlic
Salt to taste

Ingredients for Sattu Cooler:
3 Tbsp Sattu
1/4 tsp Roasted cumin powder
1/4 tsp Himalayan pink salt
1 glass water
Freshly ground black pepper to taste
1 tsp mint, coriander and raw mango chutney
1/2 lime juice

Method:
*Blend the ingredients for the chutney. You can add a little water to form a paste. The chutney can be stored in an airtight jar.
*In a bowl add Sattu, add some water and stir to form a paste free of lumps.
*Next add the remaining water and all the ingredients. Stir well.
*Pour into a glass for a refreshing healthy drink.

Sattu Cooler-Step 1
Sattu Cooler-Step 2
Sattu Cooler-Step 3
Sattu Cooler-Step 4

Arati Kalkat is a nutrition consultant who works with individuals and schools to achieve their health and wellness goals.

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