How Sattu Powder made?
Sattu powder is traditionally made by roasting grains or pulses and then grinding them into a fine powder. The most common ingredient for Sattu is roasted Bengal gram (chickpea), but other grains like barley, wheat, or millet can also be used.
Here’s the step-by-step process to make Sattu powder:
Ingredients:
- Bengal gram (chickpea) or other grains/pulses (like barley, wheat, or millet)
Instructions:
- Clean the Grains/Pulses:
- First, thoroughly clean the Bengal gram (or other grains) to remove any dust, dirt, or stones.
- In a large, dry skillet or over a traditional stove, dry roast the cleaned grains on medium heat.
- Stir constantly to ensure even roasting and to avoid burning.
- Roast the grains until they turn golden brown and give off a pleasant, nutty aroma. This process enhances the flavor and nutrient bioavailability of the grain.
- After roasting, allow the grains to cool down completely. It’s important not to grind them while they are hot.
- Once cooled, grind the roasted grains into a fine powder using a grinder or a flour mill. Ensure that the powder is smooth and free of lumps.
- Sieving (Optional):
- You can sieve the powder to remove any larger particles to get a finer texture. This step is optional but makes the Sattu powder more refined.
- Storing:
- Store the Sattu powder in an airtight container to keep it fresh. It can be stored in a cool, dry place for several months without losing its nutritional value.
Optional Additions:
Some people prefer adding flavor or fortifying their Sattu powder. You can add ingredients like:
- Cumin seeds (roasted and powdered) for better digestion
- Black salt for a savory flavor
- Spices like black pepper or carom seeds (ajwain) for enhanced taste and health benefits
Sattu powder is highly versatile and can be used to make drinks, parathas, porridges, and other dishes!
Sattu powder Nutrition 100 g
Below are the nutritional value of Sattu powder Nutrition 100 g – Sattu is very reach in nutrition. The nutrition detail are as follows:
- Calories: ~370 kcal
- Protein: ~20 grams
- Carbohydrates: ~60 grams
- Dietary Fiber: ~18 grams
- Sugars: ~7 grams
- Fat: ~6 grams
- Saturated Fat: ~1 gram
- Calcium: ~50-80 mg
- Iron: ~5-7 mg
- Magnesium: ~150-200 mg
- Potassium: ~700-800 mg
- Sodium: ~40-50 mg
Key Nutritional Benefits of Sattu Powder:
- High Protein Content: Ideal for vegetarians, vegans, and gym-goers looking for a plant-based protein source.
- Rich in Dietary Fiber: Helps in digestion, prevents constipation, and maintains gut health.
- Low Glycemic Index: Helps in regulating blood sugar levels, making it suitable for diabetics.
- Vitamins and Minerals: Contains essential micronutrients like iron, magnesium, and potassium which support bone health, energy production, and muscle function.
- Healthy Fat Content: Low in unhealthy fats, while providing some essential fats for energy and cellular functions.
Sattu Powder for Gym-Goers:
- Protein Boost: Sattu is an excellent plant-based protein source, which helps in muscle repair and growth, essential for gym enthusiasts and athletes.
- Energy and Endurance: The complex carbohydrates in Sattu provide sustained energy, keeping gym-goers active for longer.
- Post-Workout Recovery: With protein and essential nutrients like magnesium and potassium, Sattu helps with recovery after intense workouts.
How Much Should Gym-Goers Consume?
- Before Workout: 20-30 grams of Sattu powder mixed in water or smoothie for sustained energy.
- Post-Workout: 30-40 grams of Sattu powder for muscle recovery, paired with fruits or a protein shake.
Sattu powder is packed with essential nutrients, making it a great source of vitamins, minerals, protein, fats, water, and carbohydrates. Here’s a breakdown of these key Sattu powder Nutrition 100 g is as follow:
1. Vitamins:
- B-complex Vitamins: Sattu contains various B vitamins like B1 (thiamine), B2 (riboflavin), B3 (niacin), and B6, which help in energy production, improving brain function, and maintaining healthy skin.
- Folate: Helps with red blood cell formation and supports brain health.
- Vitamin E: Acts as an antioxidant, protecting cells from damage and promoting skin health.
2. Minerals:
- Iron: Sattu is rich in iron, which helps in increasing hemoglobin levels and preventing anemia.
- Magnesium: Vital for muscle function, nerve transmission, and maintaining heart health.
- Phosphorus: Important for bone health and cellular repair.
- Potassium: Helps regulate fluid balance, muscle contractions, and nerve signals.
- Calcium: Although in smaller amounts, calcium in Sattu supports bone health.
- Zinc: Boosts the immune system and helps with wound healing.
3. Protein:
- High in Plant Protein: Sattu is a great source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
- Amount: Typically, Sattu contains 20-25g of protein per 100g, making it a good protein supplement, especially for vegetarians and gym-goers.
4. Fats:
- Low Fat Content: Sattu is low in fat, with around 5-7g of fat per 100g. Most of this fat is unsaturated, which is healthier for the heart.
5. Water:
- When mixed with water (as a drink), Sattu helps with hydration, especially in hot weather. It provides a cooling effect on the body and maintains water balance.
6. Carbohydrates:
- Good Carbohydrate Source: Sattu contains complex carbohydrates, which provide long-lasting energy and help maintain blood sugar levels.
- Amount: Around 50-60g of carbohydrates per 100g of Sattu, making it a good source of energy.
- Fiber: Sattu is rich in dietary fiber, which promotes digestion and gut health.
7. Calories:
- Approximately 350-400 calories per 100g, making it a nutrient-dense food.
Benefits for Gym-goers:
- Muscle Recovery: The high protein content helps with muscle repair and growth, making Sattu a great post-workout meal or snack.
- Energy Boost: The complex carbohydrates provide sustained energy, perfect for both pre-workout and post-workout consumption.
- Digestive Health: The fiber content aids digestion, reducing bloating and promoting regular bowel movements.
- Low in Fat: Ideal for those looking to build lean muscle without adding extra fat.
Recommended Intake for Gym-goers:
- Pre-Workout: 2-3 tablespoons mixed with water or milk for an energy boost.
- Post-Workout: Mix Sattu with water, milk, or in a smoothie to support muscle recovery.