CEREALICIOUS
NUTRITION FEB 2024
MAGAZINE
A CRUNCHY JOURNEY INTO NUTRITIONAL DELIGHTS
DEEP DIVE | RECIPES | PRODUCTS
MEET OUR
MEMBERS
ADITI GHADIGAONKAR
[8]
TAIBA KAUSAR
[15]
SADAF KHALID
[18]
ISHANI MITRA
[28]
DHARAA RATHOD
[36]
Description:
Welcome Readers!
To Cerealicious Nutrition,
where we embark on a flavorful
journey through the world of
cereals! In this magazine, we
uncover the nutritional benefits,
explore cultural traditions, share
delightful recipes, and dive into fun
and fascinating world of cereals.
Get ready to indulge in crunchy
goodness while learning all about
the wonders of these
breakfast staples.
Let’s dive right in~
Contents:
~Recipes: ~Positives&
1. Bajra Negatives
2. Ragi ~Products
3. Barley Available
4. Rice
5. Quinoa ~Cultural
6. Maize Corner
7.Jowar ~Trivia
8. Wheat ~Post credits
Bajra
If you are looking for a healthy meal, then this
Urad Bajra Khichdi is best for you! It is an easy-
to-make recipe which can be prepared when you
want to eat something light and healthy,
Ingredients;
1/2 cup and 2
tablespoon pearl millet
2 tablespoon toor daal
2 and 1/2 teaspoon
ghee
1 grams cumin seeds
2 tablespoon tomato
2 tablespoon urad dal
2 tablespoon rice
salt as required
2 tablespoon onion
1/2 teaspoon
green chilli
Recipe;
Step 1: Remove the bajra husk
Step 2: Prepare bajra mixture and cook it in pressure cooker
Step 3: Saute onion and tomatoes, and add bajra mixture
Step 4: Serve urad bajra khichdi with ghee
Ragi
Want to try something new and easy to make?
We got you ;) This 2ingredient dish is going to boost your
over-all health, strengthen the bones and maintain steady
iron levels and provide body with vital nutrients. It is a
steamed goodie you must try today!
Ingredients;
1 cup Ragi flour
2cups water
1/3 tsp salt
1 tsp ghee
1 tbsp Ragi flour
3tbsp water
Recipe;
Step1: Add 1 tablespoon of Ragi flour and 3tbsps of water to a bowl and mix.
Step2: To a pot, add2 cups of water and 1/2tsp salt& 1tsp ghee (optional)
Step3: Add the mixture to hot hot boiling water and stir well and keep on
medium flame.
Step4: When bubbles start to form, reduce flame and add more flour and
continue stirring, making sure no lumps form.
Step5: Steam the mixture for about 5mins and let it rest till it cools off
Step6: Grease your hands a little and make cute small/large balls and serve
with hot dal/gravy, etc!
Barley
This recipe is a nutritious dosa recipe made with the barley,
can be devoured by a tongue-tickling chutney on the side! The
awesome texture of this dosa with the lingering texture and
aroma of the chutney make it a great hit with all age groups!
Ingredients;
1 cup Barley
1/2 cup Ural Dal
1/2tbsp
fenugreek seeds
Salt as required
Recipe;
Step1: wash and saok
the barley, urad and
fenugreek in water for
atleast 6hrs.
Step2: Drain and blend
till smooth.Transfer the
mixture, cover it and let it fermet for atleast 10hrs.
Step3: Heat a non stick tawa and spread the batter and
make a dosa.
Step4: Smear ghee to avoid making it stick to the tava
and smear your desired chutney evenly over the
chutney. Cook on medium flame till the dosa turn golden
brown.
Step5: Serve the barley dosa hot and Enjoy!
Rice
Sweet pongal is a delicious South Indian festuve dish
made with rice, moong, jaggery and dry fruits. It os a
traditional dish mostly made to offer the Gods on
special occasions and festivals. Sweet Pongal is also
known as Chakkara pongali in Telugu. It it an easy to
cook recipe that you must try today!
Ingredients;
½ cup moong dal
¼ cup rice
4 cups water-milk
(3 cups water & 1 milk)
For jaggery syrup
1 cup jaggery
½ cup water
½ teaspoon elaichi powder
dry fruits (as required)
Recipe;
Step1. Dry roast moong dal on medium flame till golden brown.
Step2. Pressure cook moong dal and rice for 5-6 whistles and mash
the rice.
Step3. Add 0.5cup of water and jaggery. Filter the jaggery syrup
and rinse the kadai in water.
Step4. When the jaggery comes to a rolling boil, mix the cooked dal
and rice and add around 2-3tablespoons of ghee.
Step5. Add around 0.5cup of milk and cook on low flame for around
4-5minutes. Add roasted dry fruits and serve hot!
Quinoa
Craving a super grain that's packed with protein and
vitamins? Come right this way for this amazing and
health quinoa recipe!
Ingredients;
1 tablespoon olive oil
1 cup quinoa, rinsed and well
drained
2 garlic cloves, minced
1 medium zucchini, chopped
2 cups water
3/4 cup chickpeas, rinsed
and drained.
1 medium tomato, finely
chopped
1/2 cup gratted cheese
1/4 cup finely chopped
Greek olives
2 tablespoons minced fresh
basil
1/4 teaspoon pepper
Recipe;
Step1: In a large saucepan, heat oil over medium-high heat. Step2:
Add quinoa and garlic; cook and stir 2-3 minutes or until quinoa is
lightly browned.
Step3:Stir in zucchini and water; bring to a boil.
Step4:Reduce heat; simmer, covered, until liquid is absorbed, 12-15
minutes.
Step5:Stir in remaining ingredients; heat through.
Maize
What would be your dream diet? The diet in which
you please. Zesty, Spicy Corn Fritters. These are so
addictive, you won’t be able to stop eating them, so
let’s dive right in!!!!
Ingredients;
1 cup all-purpose flour
1/4 teaspoon baking powder
1/2 teaspoon kosher salt
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1 large egg, lightly beaten
1 teaspoon lemon juice
1/2 cup water
2cups of corn kernels/frozen corn
4large scallions/green onions,
finely sliced
1/4 cup chopped cilantro
Extra virgin olive oil or peanut oil
Recipe;
Step1: Whisk together the flour, baking powder, salt, ground
coriander, and ground cumin in a bowl.
Step2: Add egg, lemon juice and water and stir vigorously and
then add corn, scallions and cilantro.
Step3: Heat a pot of oil and when oil is hot, add the fritters to
the oil, make sure you’re careful. Cook till golden brown on
both sides.
Step4: Serve hot with dipping sauce of your choice and enjoy!!
Jowar
About 60-80%of the nutrients are lost within 3-5 days
of grinding the grains to flour or rava, so consuming
whole grains is always a better choice. If you are trying
to onclude jowar in your diet for the health benefits it
provides, try this upma recipe today!
Ingredients;
3/4 cup jowar
1cup water
Oil as needed
1/2 tsp jeera
1/2tsp mustard
1tsp urad dal
1pinch hing
1onion
2-3 green chillis
1tsp ginger
3/4cup mixed veggies
Salt as required
turmeric as needed
1/4cup fresh grated
coconut
Recipe: Step1: wash and soak jowar for atleast 8hrs. Drain and
add 1 cup water and pressure cook for 2whistles on
medium flame with little turmeric. 1 more whistle on a low flame’.
Step2: Heat a pan of oil, allow cumin and mustrad to crackle. Add urad dal,
saute until golden
Step3: Fry chillies, onions and ginger.
Step4:When the onions turn soft, add mixed veggies and saute for 2mins.
Add salt and turmeric. Step5: Add cooed jowar, coconut and mix for
2more mins. Step6: Add lemon juice and dhaniya to garnish and serve hot.
Wheat
This is a very easy cake recipe which is eggless
and made with delicious hearty whole wheat
flour. It is simpe to make this recipe with only a
handful of ingredients and is great for fulfilling
that sweet tooth craving!!!
Ingredients;
1 cup whole wheat flour
1/2teaspoon baking
powder
1/2cup sweetened
condensed milk
1 teaspoon vanilla
extract
80grams of unsalted
butter
1/2cup water
4tablespoons sugar
Recipe;
Step1: In a bowl sift Wheat flour and baking powder and add
condensed milk to the flour and add a few drops of vanilla
extract.
Step2: Preheat the oven to 180degrees celsius for 20minutes
Step3: Melt the unsalted butter, water and sugar, and once
fully melted, add the hot mixture to the flour mixture.
Step4: Mix lightly and avoid forming lumps.
Step5: Pour the batter on a greased pan and bake at
180degrees celsius for 45minutes to 1hr. And Enjoy!!
Positives
1.Nutrient-Rich;
Cereals are often
rich in essential
nutrients like
carbohydrates, fiber,
vitamins and
minerals, which are
important for
overall health.
2.Energy Source;
Grains provide a
significant source of
energy due to their
high carbohydrate
content, making
them an important
part of many diets
worldwide.
3.Dietary fiber;
Whole grains are
excellent source of
dietary fiber, which
promotes digestive
health, helps regulate
blood sugar levels,
and contributes to
satiety, aiding in
weight management.
4.Versatility;
Cereals can be
processed into
various forms like
flour, rice, pasta, and
breakfast cereals,
providing a wide
range of options for
culinary creations.
Negatives
1.Highly Processed Options;
many cereal products,
especially refined grains,
can be highly processed
and contain added sugars,
unhealthy fats, and sodium,
which may contribute to
health issues like obesity,
diabetes, and heart disease.
2.Gluten Intolerance;
Some individuals have
gluten intolerance or celiac
disease, causing adverse
reactions to gluten-
containing grains like wheat,
barley, and rye.
3.Phytic acid;
Grains contain phytic acid,
which can bind to certain
minerals like iron and zinc,
reducing their absorption in
the body.
4.Pesticide Residue;
Conventionally grown
grains may contain
pesticides residues, which
can pose health risks if
consumed in large
quantities. Choosing organic
options or washing grains
thoroughly can help reduce
exposure.
Products Available
In the market
Breakfast Cereals:
Such as corn flakes, wheat flakes, oat
flakes, muesli, granola and rice cereals
Instant Oats:
Pre-portioned servings of flavoured or
plain oats for quck breakfasts.
Chips:
Corn and Ragi chipps, eg, nachos etc are
baked and a healthy snack options
Pasta:
Made from wheat, corn, rice, quinoa, or other
grains, available in various shapes and sizes.
Baked Goodies:
Baked products are well consumed alot,
eg. bread, muffins, pasteries and more.
CULTURE
CORNER
Cereal grains hold significant
cultural importance worldwide,
often deeply embedded in
traditions, cuisines, and rituals.
Here’s a glipmse into the cultural
twist of cereal grains!
1.Wheat;
Wheat is perhaps
the most widely
consumed cereal
grain globally and
holds cultural
significance in
various cuisines.
From the staple
bread of many
culture to pasta in
Italy and
couscous in North
Africa, wheat
features
prominently in
dishes worldwide.
2.Rice;
Rice is a staple
food for over half
of the world’s
population, particularly in Asia. It’s deeply ingrained in
cultural practices, from rice ceremonies in many Asian
cultures to the intricate art of sushi-making in japan.
3.Maize(Corn); Maize holds immense cultural
importance in the Americas, where it has been a
dietary staple for thousands of years. Corn features
prominently in Native American traditions, including
ceremonies, art and more.
4.Barley;
Barley has
historical
significance,
dating back to
ancient
civilizations like
the Sumerians
and Egyptians.
It’s used in
traditional dishes
like barley soup
in Scotland and
as a key
ingredient in
beer brewing.
5.Jowar;
Jowar/Sorghum
is a staple crop in
many parts of
Africa and Asia,
where it’s used in
various culinary preparations, including porridges,
flatbreads, and beverages. It’s also an essential
element in cultural celebrations and rituals.
These grains not only sustain populations but also
shape cultural identities, culinary traditions and social
practices around the world :)
ITS TRIVIA TIME
Barley is one of the oldest cultivated
grains, with archeological evidence of Wheat is one of the most widely
its cultivation dating back to 10,000 cultivated and consumed cereal grains
BCE in the Near East. globally, with its origins dating back to
It’s commonly used in brewing beer, ancient Mesopotamia.
making it one of the key ingredients in It's a staple food in many parts of the
the brewing industry. In addition to world. Different varieties of wheat are
being used in beverages, barley is used for different purposes, such as
also a versatile food grain and is used durum wheat for pasta and common
in soups, stews, breads and even as a wheat for bread.
cereal grain.
Rice is the most widely consumed
Maize also known as corn, is believed staple food for a large part of the
to have been first domesticated in world's population, especially in Asia.
what is now Mexico around 10,000 It comes in many varieties, including
years ago. It has become one of the long-grain, medium-grain, and short-
most important crops globally, serving grain, each with its own culinary uses.
as a staple food in many cultures and Rice cultivation dates back thousands
also used in extensively in animal of years, with evidence of its
feed, industrial products, and domestication found in China around
biofuels. Corn is incredibly diverse, 12,000 years ago.
with different varieties such as sweet
corn, popcorn and dent corn.
