COWBERRY's Blog: Organic Food, Recipes & Healthy Living

Little millet (samai, kutki) explained: what the grain is, its names across India, IFCT 2017 nutrition per 100 g, benefits, side effects, how to cook and store it, and what to look for when buying.

The white sugar glycemic index is 70, the mean of 25 tests in the University of Sydney database, with brown sugar at 71 and honey at 63. Why the numbers spread, what a teaspoon really costs, and the daily sugar caps.

Moong dal (split green gram, mung bean) explained: yellow vs chilka, its names across India, IFCT 2017 nutrition per 100 g, benefits, who should limit it, how to cook and store it, three recipes and what to check when buying.

Fennel seeds (saunf) explained: what they are, names across Indian languages, nutrition per 100 g and per teaspoon, benefits and side effects kept honest, how to use, store and buy saunf, with the two recipes.

Kuttu (buckwheat) explained: what it is, its English and Hindi names, USDA nutrition per 100 g, the benefits, who should limit it, how to cook and store it, the recipes and what to look for when buying.

Which masoor dal is best depends on the dish: whole (sabut), split (dhuli) and malka masoor compared on looks, cooking and use, plus red vs brown vs green lentils.

Khapli atta is flour milled from khapli wheat, the Indian emmer (Triticum dicoccum). What it is, its names, what the nutrition tables do and do not show, its benefits, the gluten question, and how to cook, store and buy it.

Cumin seeds (jeera): what the seed is, its names in 13 Indian languages, IFCT 2017 nutrition per 100 g and per teaspoon, what the research shows and does not, tadka and recipes, jeera water and tea, storage and buying.

Kolam rice (wada kolam): the medium-grain white rice of Maharashtra and Madhya Pradesh — meaning, Indian names, nutrition per 100g, GI 77, benefits, raw vs boiled, and cooking.

Coriander seeds (dhania): what they are, names in 13 Indian languages, nutrition per 100 g for seeds and powder, benefits, side effects, how to cook with seeds, powder and leaves, storage and buying.

Which jaggery is best? The job decides the kind: yellow vs brown colour, black jaggery's real numbers, powder vs cubes, and what to read on the pack, with FSSAI's cane-jaggery standard as the yardstick.

Kodo millet (varagu, kodra, arikelu) is the small Indian grain Paspalum scrobiculatum: 332 kcal, 8.9 g protein and 6.4 g fibre per 100 g, no printed plain-grain GI, and it cooks like rice. Names, nutrition, benefits, side effects, cooking and storage.