Sanwa millet or sama is great option to use for breakfast in India. Given below are some super recipes to try. Lots of Indians fast on Tuesdays and Thursday and cook dishes using sama as they don't eat grains like wheat, dals and rice on those days.
Sanwa Panki: Panki is an authentic Gujarati dish made by cooking batter between banana leaves. While pankis made with rice flour batter are the most common, we have made a fasting variant using Sanwa millet.
Faarali Idli Sambhar: A faraali version of your fluffy rice cake is all you need during your next Faraal. The accompanied sambhar is also a healthy variant made using vegetable puree.
Sanwa flour is usually made into chappatis or rotis and served with vegetables.
• Sanwa is favoured by the gluten intolerant and is often cooked as porridge to be eaten alongside other foods.
• The grain is fairly neutral in flavour, and sometimes slightly sweet. This makes it well adapted to a variety of dishes, because, like tofu, sanwa absorbs flavours well.
• It can also be eaten plain.
• Sanwa millet is also used to prepare pancakes or vadas, which can be served with green chutney or curd.How to store Sanwa Millet, Sama Barnyard Millet
Store sanwa grains in an airtight container and keep it in a cool and dry place.Health benefits of Sanwa Millet, Sama Barnyard Millet
1. Brimming with Protein : Like most millets, sanwa millet
is also high in protein
. This protein is used by the body to maintain the health of cells and their maintenance. With 4.3 g of protein from ½ cup, sanwa millet is sure to give you a sense of fullness. Moreover, sanwa millet has the least calories and carbs as compared to other millets like jowar
etc. Sanwa can be included by those on high protein diets.
2. Rich in Fiber
: Sanwa has a whopping 6.9 g of fiber in ½ cup. Consumption of sanwa is sure to give you a high satiety value and help you cut back on calories from junk food thus helping in weight loss
. But remember the fact, that though it has less carbs than most other millets, however those carbs are also quite substantial. Thus this grain cannot be included on a low carb diet. To balance its carbs, pair it with high fiber veggies like broccoli
, green peas
Click here to know more about the Health benefits of Sanwa Millet, Sama Barnyard Millet
.Nutritive Information for Sanwa Millet, Sama, Barnyard Millet:
½ Cup of raw sanwa millet is about 70 grams
RDA stands for Recommended Daily Allowance.
Energy – 215 caloriesProtein
– 4.3 g
Carbohydrate – 45.9 g
Fat – 1.5 gFiber
– 6.9 g Vitamins:
0.23 mg of Vitamin B1 (Thiamine)
= 20% of RDA ( (about 1.2 to 1.6 mg for men)
0.07 mg of Vitamin B2 (Riboflavin)
= 7.3% of RDA (about 1.4 to 1.9 mg for men)
2.9 mg of Vitamin B3
= 31.5 % of RDA (about 12 mg) Minerals:
14 mg of Calcium
= 1.4% of RDA (about 1000 mg)
3.5 mg of Iron
= 17.5% of RDA (about 20 mg)
57.4 mg of Magnesium
= 16.4% of RDA (about 350 mg)
196 mg of Phosphorus
= 32.6% of RDA (about 600 mg)
2.1 mg of Zinc
= 17.5% of RDA (about 10 to 12 mg)