Singhara, kuttu or rajgira: How to pick the best one for you?

Singhara flour is commonly used to prepare dishes like Singhara Atta Halwa and Singhara Paratha.

Singhara ka atta can be used to make a variety of items (Source: Getty Images/Thinkstock)

How much to consume: Singhara is versatile and can be consumed in moderate amounts throughout Navratri. Incorporating Singhara into various dishes ensures a balanced and nutritious fasting experience, said Dr Batra.

Who is it for?

Singhara is helpful in weight management and digestion. It can be beneficial in managing conditions like diabetes, as well as addressing skin and heart problems, said Dr Hansaji Yogendra, director, The Yoga Institute.

Individuals who prefer cooling foods during fasting, or those prone to heat-related discomfort should incorporate this, said Dt Vidhi Chawla, creator, Fisico Diet and Aesthetic Clinic.

Here’s a recipe from Dr Hansaji

Singhara Flour Pancakes

Ingredients

1 cup – Singhara flour
1 cup – Bottle gourd, grated
Coriander leaves, chopped, as required
½ tsp – Salt
1 tsp – Oil/ghee

Method

*Combine singhara flour, grated bottle gourd (doodhi/lauki), and chopped coriander leaves.
*Add water to make a thick batter.
*Make small pancakes on a non-stick pan using minimal oil or ghee.

Kuttu

Kuttu, or buckwheat, is rich in amino acids, fibre, and essential minerals. Calling it an excellent source of energy, Dr Batra said that it is known to regulate blood sugar levels, making it a smart choice for individuals with diabetes. “It’s an excellent choice for most people during fasting because it provides sustained energy and a variety of essential nutrients. Kuttu is also gluten-free,” said Chawla.

Popular kuttu dishes include Kuttu Ki Puri, Kuttu Ka Dosa, and Kuttu Ki Khichdi.

Kuttu, or Buckwheat, is rich in amino acids, fibre, and essential minerals (Source: Freepik)

How much to consume: Due to its high nutritional value, moderate consumption of kuttu is recommended during Navratri. “Its versatility allows for a variety of dishes to be prepared, ensuring a well-rounded diet,” Dr Batra mentioned.

Who is it for?

Kuttu is suitable for people who are fasting, thyroid, and diabetic friendly, said Dr Hansaji.

Kuttu Upma recipe from Dr Hansaji

Ingredients

1 cup – Kuttu flour
½ cup – Diced and boiled potatoes
½ cup – Boiled and mashed arbi (colocasia)
Sendha namak (rock salt) to taste
1-2tbsp – Ghee

Method

*Heat ghee in a pan and add kuttu flour.
*Roast the flour until it turns golden brown and gives off a nutty aroma.
*Add boiled potatoes, mashed arbi, and rock salt.
*Mix well and continue cooking for a few more minutes.

Rajgira

Rajgira, or amaranth, is a gluten-free grain loaded with protein, fibre, and micronutrients. “It is an excellent source of calcium, making it ideal for those looking to boost bone health. Rajgira is also known for its anti-inflammatory properties, making it suitable for individuals with joint issues,” Dr Batra said.

Popular rajgira dishes include Rajgira Paratha, Rajgira Ladoo, and Rajgira Sheera.

Rajgira can be consumed in moderation (Source: Freepik)

How much to consume: Rajgira can be consumed in moderation, providing a nutritious alternative during fasting. Its versatility allows for the creation of both savory and sweet dishes.

Who is it for?

Amaranth provides gluten-free protein, which can be consumed even by people with health conditions such as gluten allergy or celiac disease. “Rajgira seeds are abundant in fibre, which not only supports the digestive system but also helps prevent constipation, contributing to overall gut health,” said Dr Hansaji.

Rajgira is an excellent choice for those looking to maintain energy levels and boost overall nutrition during fasting, added Chawla.

Rajgira Porridge recipe by Dr Hansaji

Ingredients

½ cup – Rajgira flour
2 cups of regular milk or almond milk
1-2 tbsp – Honey or maple syrup
A pinch of cardamom powder
Chopped nuts and dried fruits (optional)
Method
*In a pan, heat milk and bring it to a boil.
*Gradually whisk in the Rajgira flour to avoid lumps.
*Simmer and cook, stirring continuously, until the porridge thickens.
*Add honey, cardamom powder, and nuts, and mix well.
*You can serve it hot with additional toppings if desired.

How to make the choice?

Choosing between singhara, kuttu, and rajgira depends on individual health conditions and dietary preferences. “All three grains offer unique health benefits and are versatile enough to be incorporated into a variety of dishes. It is essential to consult with a healthcare professional or a nutritionist to determine the most suitable option based on individual health needs,” said Dr Batra.
Concurred Chawla and shared that all three flours have their unique qualities, and when consumed wisely, they can enhance your fasting experience with delicious and nourishing meals.
According to Dr Hansaji, one should keep adding these three to the diet along with other millets. “Eat in moderation. Anything in excess will lead to disturbance in weight or any other health issues,” said Dr Hansaji.

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