Buck Wheat is used forreligious purposes in most part of India. As the name suggest it is not a wheat. The botanical name, Fagopyrum esculentum, is a commonly grown in some parts of Asia, Europe and North America.
Buckwheat has a few interesting nutritional facts:
- Improves the health of the heart - It has the capacity to prevent inflammation and also lower the levels of LDL or bad cholesterol. There is an enzyme called Rutin which helps to lower the cholesterol levels and help to reduce the blood pressure.
- Reduce Insulin levels - As it is low in glycemic index, which means it lowers the carbohydrate absorption in the blood, thereby providing the energy to the body, which helps to prevent the spike in sugar levels in the blood and also reduces the insulin resistance
- Gluten-free and Non-allergic - Compared to other grains this is non-allergic in nature and free from gluten which could prevent from digestive disturbances
- Rich in dietary fibre - hence it could be great nutrient to prevent constipation and also help in weight reduction. One cup of cooked grains could supply up to 6 grams of dietary fibre
- Anticarcinogenic - Being a pseudocereal it contains antioxidants and phenolic compounds that help to fight against certain types of cancers
- Rich source of proteins - It is a rich source of plant proteins. It is estimated that 100 grams of boiled cereals contain about 14 grams of proteins and 12 types of amino acids
Ingredients
- 1 cup - Buck Wheat flour ( Kuttu ka Atta )
- 1/2 cup - Freshly grated coconut
- 1 cup grated jaggery
- water as required
- 1/2 cup - Extra grated coconut
Method
- Take the buckwheat flour, add 1/2 cup of the grated coconut, mix and rub in with the buck wheat flour.
- Mix the jaggery with a cup of water. Sprinkle this water on the flour, leave the flour for sometime so that the mixture is set well. Repeat sprinkling water till the flour is wet.
- To check if the mixture is right to start steaming, just take some mixture in your hand and clasp with the palm. If the mixture holds together (like a solid shape, at the same time falls apart, when pressed slightly) you can proceed to steam cake or puttu. Otherwise, sprinkle little more water and allow it to set for some more time.
- Below is a pot-shaped utensil with water. Placed on top of the pot is the coconut shell. (Take a coconut shell which has 3 black holes that could be made easily). There is a round steel plate with holes placed in the bottom of the coconut shell. Alternatively, if you don't find a steel plate you could also take a clean cotton muslin cloth and place it on the three holes of the coconut shell before filling the buckwheat flour for cooking.
- This will help the contents put in the shell, not to fall out into the boiling water through the holes in the shell. Use a utensil on which the coconut shell can sit tightly.
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- Now keep the utensil on the stove. Fill half the utensil with water and boil the water. Meanwhile, in the coconut shell place the steel filter/muslin cloth. Add some grated coconut, then the prepared buckwheat flour mixture. Fill up the coconut shell fully.
- Place the coconut shell on top of the utensil tightly. Cover the shell with lid. Steam for 5 to 10 minutes. Steam will come out, from the top of the coconut shell. Once the puttu is cooked, take the coconut shell off the utensil, invert it ona serving plate. Puttu will come off the coconut shell.
- Serve hot and enjoy the steamed cake or puttu.
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Dr Sangeeth Somanadhap...
10:00 AM | 18-08-2019
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