Sattu, a type of flour mainly used in Nepal, India, Bangladesh and Pakistan. It consists of a mixture of ground pulses and cereals. Sattu is kind of a dry powder that is prepared in various ways as principal or secondary ingredient of dishes. The most common ingredient is dry roasted channa.
How is sattu prepared ?
Sattu is prepared by roasting grains, most often barley. In Odisha, sattu is made by dry roasting cashew, almond, millet, chickpea and barley and grinding to a fine flour. More like a flour like ingredient, sattu is high in nutrients and often called the powerhouse of energy. The sattu can easily be prepared by roasting channa and then grinding it. Although it is available in different forms including wheat, barley and jowar. All these variations include some percentage of roasted gram in it.
Benefits of sattu:
Sattu is rich in iron, magnesium, protein, calcium,fibre and manganese. Sattu is also great for digestion as it cleanses the colon, detoxifying it of greasy food. It also regulates the blood pressure by keeping the blood sugar levels in control. It has also been considered beneficial for hair and skin, helps fight diseases like diabetes and aids weight loss by boosting metabolism.
How is sattu consumed ?
Also known as poor man’s protein, Sattu is a superfood that can be consumed in multiple forms. It is used in various dishes like litti chokha, parathas, upma and eaten as porridge mostly by farmers and workers. It also acts as summer cooler and can be drinken as Sharbat (sweet or salty) for protection against sunstroke in summers or as protein powder by mixing it with milk.
Now the question arises :- Can sattu be consumed as an alternative of protein powder?
Well, sattu can definitely serve as an effective inexpensive substitute for your protein shakes. The roasted channa present in it makes it fibre and protein-rich. Sattu is actually a natural food which is safer than the artificial packaged protein powders whose ingredients we are often not even sure of. Sattu is gluten free and is actually one of the source of plant based protein. A 100g of sattu consists of 20-25g of protein and 18g of fibre, with some complex carbs in it. Rather than always going for protein powder one must atleast try for natural sources of protein.
How to make a sattu drink ?
In a glass full of water, add some sattu powder (can be easily prepared by grinding roasted channa), after that add some cumin powder, black salt, Coriander leaves and lemon juice. Stir well and your protein rich drink is ready. If you do not like it tangy, you can have the sweet version of sattu powder, by adding little jaggery and drink it as sattu sharbat.
Can sattu be consumed in form of shake?
Well, sattu can also serve as an excellent post workout drink in form of a shake. To enjoy it as a shake, add some sattu powder ( 1-2 tablespoons) in milk or buttermilk. Add jaggery or sugar(preferably Jaggery). Garnish some nuts and you are good to go. You can also switch ingredients by adding some sattu powder in a glass of milk, a tablespoon of honey, pinch of cardamom powder and ice cubes(optional) and enjoy it as a shake.
If consumed excessively, sattu can cause major gastric problems and bloating. It is advised by some of the health experts that people who have stones in gall bladder or suffer from kidney stones should avoid consuming sattu.It can cause problems to people allergic to gram. Sattu is not considered as a lean source of protein like whey as in sattu with protein comes fibre as well which could be slow to digest for some people.
Other the other hand, from Bollywood celebs to people in foreign countries, sattu is now being consumed globally for its major health beneficial properties. Also, we do not recommend anyone to shift to it for lifetime leaving their usual protein powder. Although, it can suit you as well saving your bucks from artificial protein powders.
And is definitely worth giving a try:)