Wheat is the most common cereal grain which comes from a type of grass Triticum.It is primarily used for baking products such as bread,bagels,cakes and muffins.Laapsi is an Indian sweet dish made of broken wheat pieces and ghee along with nuts,raisins and dried fruits.
Unrefined wheat contains complex carbohydrates ,dietary fiber and a moderate amount of proteins.
Sprouted wheat is rich in catalytic elements ,mineral salts,calcium,magnesium,potassium,silicon,zinc,iodine,copper,vitamin B.It is abundant in antioxidants,especially in carotenoids such as beta-carotene.
Total Lipid 1.27
Vitamin B-6 0.27
Vitamin D 0
Fatty acids 0.21
Wheat a whole grain has a natural ability to control weight.Women who have consumed whole grain products over long periods showed considerably more weight loss than others.
Whole wheat with its vitamin B content provides energy to the body.The whole grain contains complex carbohydrates which keeps you feeling full longer and gives you energy over a longer period of time.
3.Reduces chronic inflammation:
The betaine content of wheat prevents chronic inflammation a key constituent in rheumatic pains and diseases.Its ant-inflammatory property reduces the risk of other ailments like osteoporosis,heart diseases and type-2 diabetes.
4.Promotes womens health:
Whole wheat increases energy levels and vitality in women.Women who ate more whole grains were likely to have a healthier diet and a higher intake of fruits and vegetables.
5.Prevents heart attacks:
Whole wheat is rich in plant lignans called enterolactone,which protects against heart diseases.A high intake of this grain lowers triglycerides or fat in the blood.This slows down the progression of stroke.
Selenium,vitamin E,Zinc in wheat help nourish the skin,fight acne and prevent sun damage.
Zinc in wheat helps promote healthy hair and protects the hair from damages caused by environmental factors.
1.People who are suffering from allergies are warned to avoid wheat as it can make the reactions worse.This can lead to itching,hives and rashes.
2.Since wheat is high in oxalates,you shouldn’t consume it in large quantity.Too much oxalates in blood can lead to a host of problems such as kidney stones,gallstones,gout.
Fun facts of broken wheat:
1.Cracked wheat is made by cutting or crushing whole raw wheat berries into small pieces.
2.Broken wheat are of different types: large size broken wheat,medium sized broken wheat,fine sized broken wheat
How to buy and store broken wheat?
1.Read the labels and the expiry date before buying.
2.The broken wheat should be clean,evenly-sized and without any foreign particles like dust or stones.
3.Broken wheat should be stored in an airtight container in a cool,dry and dark place.
North Indian Dish:
Broken wheat kheer:
1.1 litre milk
2.1 small cup broken wheat
4.Cardamom powder to taste.
2.Add broken wheat.
3.Allow broken wheat to cook.
4.Add brown jaggery and stir continuously.
5.Boil until milk becomes thick and reaches half of the original quantity.
6.Later add cardamom powder.
Energy 823.20 calories
South Indian Dish:
Broken wheat upma
1.2 cups roasted broken wheat
2.2 chopped onions
3.2 chopped tomatoes
4.1 tsp lemon juice
5.1 1/2 cups grated cabbage
6.1 1/2 cups grated carrot
7.1/2 cup capsicum finely chopped
8.1/2 cup boiled sweet corn kernels
9.1/2 cup boiled green peas
10.Salt to taste
11.1/2 cup chopped coriander leaves
12.6 tsp oil
13.6 crushed slit green chillies
14.1/2 tsp mustard seeds
15.8 curry leaves
16.Pinch of asafoetida
17.4 1/2 boiled water.
1.few chopped coriander leaves.
1.Heat the oil in a pan ,add mustard seeds,asafoetida,green chilli and curry leaves
2.Add onion and saute for a while.
3.Add cabbage and tomato.Mix well and stir for a minute.
4.Add broken wheat,capsicum,carrot,salt,boiling water.Mix well ,cover and cook on a medium flame till the vegetables are cooked.
5.Now add boiled sweet corn,green peas,lemon juice and coriander leaves.Mix well and stir for a while.
6.Garnish with coriander leaves and serve hot.
Energy 109 calories
Cholesterol 0 mg