Mindful Eatings

Sattu is a popular ingredient in Indian cuisine, made from roasted gram flour. It has been a staple food in India for centuries and is known for its numerous health benefits. Gram flour is a good source of protein, dietary fibre, and complex carbohydrates, making sattu an excellent choice for vegetarians or those looking to increase their protein intake.

Sattu is typically made by roasting Bengal gram or chana dal and grinding it into a fine powder. You can incorporate the powder into various dishes, including drinks, snacks, and main courses. Sattu is often mixed with water, milk, or yoghurt to make a refreshing and nutritious drink known as sattu sharbat or sattu ka namkeen sherbet.

You can flavour Sattu with different ingredients, like lemon, mint, or cumin, making it versatile. People in northern India, particularly in Bihar, Jharkhand, and Uttar Pradesh, commonly consume it. Sattu has gained popularity recently due to its numerous health benefits, including its ability to aid digestion, prevent constipation, and lower cholesterol levels.

Health Benefits of Sattu

Sattu is not only a delicious and refreshing drink but also packed with numerous health benefits. Here are some of the health benefits of sattu:

1. High in Protein: Sattu is a rich source of protein, making it an excellent option for vegetarians or those looking to increase their protein intake. Protein is essential for building and repairing tissues and plays a role in maintaining healthy hair, skin, and nails.
2. Rich in Fiber: Sattu is also high in dietary fibre, which aids in digestion and prevents constipation. Fibre is essential for maintaining healthy bowel movements and can help lower cholesterol levels.
3. Lowers Cholesterol: Sattu helps reduce LDL or harmful cholesterol levels, which benefits heart health. High LDL cholesterol levels can lead to heart disease and stroke, so incorporating sattu into your diet may be an excellent way to improve your heart health.
4. Provides Energy: Sattu is rich in complex carbohydrates, making it an excellent energy source. It is a great option for a pre or post-workout drink as it can help boost energy levels and aid recovery.
5. Helps in Weight Loss: Sattu shake is low in calories and can be used as a meal replacement, making it a good option for those looking to lose weight. The high protein and fibre content of sattu can help keep you feeling full for extended periods, reducing your overall calorie intake.

How to Make Sattu Shake

Sattu shake is a delicious and refreshing drink you can easily make at home. Here is a simple recipe to get you started:

Ingredients:

• 2 tbsp sattu
• 1 cup chilled milk or water
• One banana or any other fruit of your choice
• 1 tsp honey or jaggery (optional)
• A pinch of salt
• Ice cubes (optional)

Instructions:

1. Add the sattu, milk or water, banana or fruit, honey or jaggery (if using), and salt in a blender.
2. Blend the mixture until it is smooth and creamy. If you prefer a thicker shake, add some ice cubes and blend again.
3. Pour the shake into a glass and serve chilled.

This recipe is very flexible and customized according to your taste preferences. You can use any fruit or sweetener that you like. You can also adjust the consistency by adding more or less milk or water.

Sattu shake is a healthy and nutritious drink perfect for any time of the day. It can be enjoyed as a breakfast drink or as a midday snack. The high protein and fibre content of sattu makes it an excellent option for those looking to increase their protein intake or lose weight. 

Additionally, the drink’s energizing properties make it a good option for a pre or post-workout drink.

How to Incorporate Sattu into Your Diet

If you’re looking to incorporate sattu into your diet, here are some tips:

1. Sattu Drink: The simplest and most popular way to consume sattu is to make a sattu drink. You can use the recipe provided in this article or experiment with different flavours by adding fruits or spices of your choice.
2. Sattu Paratha: Another great way to consume sattu is by making sattu parathas. Mix sattu with chopped onions, green chillies, and coriander leaves, and stuff it inside a paratha. Serve hot with yoghurt or chutney.
3. Sattu Ladoo: Sattu ladoo is a popular dessert made using sattu, jaggery, and ghee. It is a healthy and tasty alternative to regular ladoos, usually made using refined sugar.
4. Sattu Kadhi: To make Sattu Kadhi, a popular Bihar dish, people mix sattu and yoghurt, creating a flavorful and wholesome option to the typical kadhi recipe that typically contains besan.
5. Sattu Soup: Sattu can also make a healthy and nutritious soup. Mix sattu with some vegetables of your choice and simmer in vegetable broth for a few minutes—season with salt, pepper, and herbs of your choice.

Incorporating sattu into your diet is easy and can be done in various ways. Whether you make a sattu drink, sattu paratha, or sattu soup, adding this nutritious ingredient to your meals is a great way to improve your health and well-being.

Final Thoughts

Incorporating sattu into your diet is a simple and effective way to improve your health and well-being. We have observed that sattu contains crucial nutrients such as protein, fibre, and carbohydrates, making it an excellent choice for people who want to increase their energy levels and sustain a healthy weight.

Sattu’s health benefits include improving digestion, reducing cholesterol levels, and promoting heart health. By incorporating sattu into your diet, you can enjoy these benefits and more.

Whether you choose to make a sattu drink, sattu paratha, sattu ladoo, or sattu soup, there are many delicious and healthy ways to incorporate this nutritious ingredient into your meals. So why not experience the many benefits of sattu for yourself?