Nutrition at a Glance
Sattu is a nutrient-dense, naturally gluten-free flour. It is rich in protein, which helps children build strong muscles and stay active throughout the day. Sattu is also high in fibre, which supports easy digestion and keeps the tummy healthy and happy. Because of its high fibre content, sattu releases energy slowly and steadily, helping children play, study and focus better without feeling tired. Sattu is also a good source of iron and calcium, which are essential for strong bones, better immunity and overall growth.
Know More: Sattu
Sattu is a flour made from roasted Bengal gram or black chickpeas.
Type of Plant
Bengal gram is a small, hardy legume (pulse crop).
Plant Characteristics
- Bengal gram is the seed of the chickpea plant, a hardy bushy annual legume.
- The plant has feathery leaves and small white or pinkish flowers.
- It grows pods above the soil, usually containing one or two seeds.
The Crop
- Bengal gram is mainly grown as a winter (rabi) crop.
- It grows best in cool, dry climates with well-drained soil.
- In India, it is widely cultivated in Madhya Pradesh, Uttar Pradesh, Rajasthan, Maharashtra, Bihar, Jharkhand and Punjab.
Interesting Biological Facts
- A legume, Bengal gram improves soil fertility by fixing nitrogen through root nodules.
- The plant is drought-tolerant and can grow in semi-arid regions.
- The seeds are naturally rich in protein, fibre and slow-release energy.
DID YOU KNOW?
- Dried Bengal gram seeds are eaten whole, split, roasted or ground into flour. The flour, called sattu, is used in drinks, porridges, laddoos, parantha stuffing and to make rotis.
- Raw Bengal gram flour (besan) is also widely used in Indian cooking.
MANGO SATTU SMOOTHIE
INGREDIENTS
- 1 medium ripe mango (any variety)
- 1 tablespoon sattu
- 1 cup curd (yoghurt)
- 1 teaspoon chia seeds
- 3 to 4 cashew nuts
- 1 teaspoon honey
- ¼ teaspoon cardamom powder
- 4 to 5 ice cubes
METHOD
- Peel and chop the mango.
- Add mango, sattu, curd, chia seeds, cashew nuts, honey, cardamom powder and ice cubes to a blender.
- Blend until smooth and creamy.
- Pour into a glass and garnish with mango pieces and chopped cashew nuts.
Warning: Ask a parent or adult to help with this recipe.
Amit Gupta, also known as FitChefAmit, is a child nutritionist and health educator. He works with parents and children to simplify nutrition and healthy cooking, making healthy eating fun for kids and easy for parents. He also conducts interactive and impactful nutrition and cooking workshops for children and parents, including sessions at schools. He can be reached @FitChefAmit on Instagram and Youtube and via e-mail at [email protected]
