Sattu & Barley Breakfast: What One Bowl Really Gives (Video)

Transcript

150 calories in a tiny bowl? Let’s see what you get.

150 calories in a tiny bowl? Let’s see what you get.

Sattu & Jau Mix

Learn how a simple 40-gram bowl can boost your morning protein and fiber.

Energy per bowl

A 40-gram bowl packs roughly 150 calories, about the same as a medium roti.

Protein per bowl

It also gives about seven grams of protein, roughly 13 % of an adult’s daily need.

What each part does

Chana sattu brings most of the protein and iron, with a roasted, nutty aroma. Jau atta adds a mild sweetness and the beta-glucan that makes the porridge creamy. Water keeps it light, but swapping for milk or dahi can double the protein.

How it was used

Historically, field workers mixed roasted gram flour with salt, chilli and water for a quick lunch, while barley water has been used for centuries as a cooling drink.

Verdict

Overall it’s a cheap, filling breakfast, but it isn’t gluten-free and it won’t replace cholesterol medication.

Changing the ratio

If you want more protein, try a three-to-one sattu-to-jau ratio; for a creamier texture go equal parts; a larger 60-gram bowl gives about 220 calories and ten grams of protein.

The one protein boost

The single easiest tweak to up the protein is to use milk or thin buttermilk instead of plain water.

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Read the full guide

Read the complete guide on thecareonline.com. This is general information, not medical advice.