As winter progresses, our body’s nutritional needs change. The best way to strengthen your immunity, boost gut health and fight common winter ailments is to adjust your diet according to the season. While we are all familiar with seasonal fruits and vegetables, grains and millets often don’t get as much attention. However, some flours made from these seasonal grains can be incredibly beneficial, helping to keep your body warm and energetic during the colder months.
Read also: 7 types of millets, health benefits and uses shared by FSSAI
As nutritionist Rupali Dutta suggests, “It is important to experiment, adding and subtracting ingredients from your diet as the seasons change.” Embrace the diversity of seasonal grains, and make the most of these healthy flours during the winter months.
The key to optimal health during winter lies in practicing food diversity and focusing on seasonal produce. When it comes to grains, our country offers a rich variety of flours, many of which are packed with fiber, vitamins, and minerals that can help us thrive in winter. This flour is not only nutritious but also adds variety to your diet beyond the usual wheat or rice. Here’s a look at some of the best flours to include in your winter diet, along with some expert tips to help you get the most from these seasonal grains.
There are different types of flours that you can include in your diet
Here are 6 healthy flours for winter diet:
1. Jowar flour
Jowar is a highly nutritious grain, rich in fiber and antioxidants. It’s naturally gluten-free and perfect for the winter months. Jowar helps maintain energy levels and supports gut health, making it a great addition to your diet. It can be used in making various dishes ranging from roti to porridge.
Recipe Ideas:
Sorghum Tacos with Spicy Chicken Filling – Use sorghum flour to make soft tacos and fill them with spicy chicken or veggies for a warm winter meal.
2. Millet flour
Bajra flour is a staple food in many Indian households during the colder months. It is rich in iron, fiber and essential amino acids, making it perfect to combat the cold. Millet is also known for its ability to help regulate body temperature and keep you warm from inside. Traditionally, millet is used to make rotis, but you can experiment with it in other dishes as well.
Recipe Ideas:
Millet Crepe with Chocolate Sauce – Instead of the usual bread, combine sweet and savory crepes made with millet flour with a rich chocolate sauce to add warmth.
Also read: 5 Best Flour-Based Indian Sweets You Can Try at Home
3. Corn flour
Maize flour made from corn is another great option for winters. It is rich in carbohydrates and provides long-lasting energy, making it ideal for people who need sustained energy throughout the day. Cornmeal-based dishes, such as the famous Makki ki Roti, are a winter favorite in northern India. Corn flour also helps in healthy digestion due to its fiber content.
Recipe Ideas:
Corn porridge – Like polenta, use corn flour to prepare warm porridge, which you can then sprinkle with vegetables or cheese.
4. Ragi Flour (Finger Millet)
Ragi, or finger millet, is a powerhouse of nutrients, especially during the winter months. It is rich in calcium, iron and antioxidants, making it ideal for strengthening bones, boosting immunity and fighting winter illnesses. Ragi flour is also a great option for people with gluten sensitivity.
Recipe Ideas:
Ragi Porridge with Nuts and Fruits – Make a nutritious ragi porridge by combining nuts, seeds and fruits for a hearty and warm breakfast.
5. Kangni Flour (Foxtail Millet)
Kangni, or foxtail millet, is another highly nutritious grain that thrives in winter. It is a low-glycemic food, making it a great choice for managing blood sugar levels. Kangni is easy to cook and can be used as a substitute for rice in many dishes. It is also rich in fiber, which makes it great for digestive health.
Recipe Ideas:
Foxtail Millet Upma – Substitute regular rice for kangni in your upma recipe for a gluten-free, fiber-rich twist on this South Indian classic.
6. Amaranth flour
Although less common, amaranth flour is an excellent choice for the winter. It contains high amounts of protein and essential fatty acids, and also contains vitamins A, C and E, which help boost immunity during the colder months. Amaranth flour can be used in a variety of baked goods, breads, or even pancakes.
Recipe Ideas:
Amaranth Pancakes with Honey and Cinnamon – For a warm, filling breakfast, try making fluffy pancakes with amaranth flour, drizzled with honey and a sprinkle of cinnamon.
Expert Tips for Mixing Dough
You don’t have to stick to a single type of flour – mixing different flours can provide a wider range of nutrients and flavors. For example, you can add 25% of sorghum, millet, and corn flour to regular wheat flour for a healthier and more nutritious alternative to plain wheat flour. This mix will help you diversify your diet while giving you the benefits of all these seasonal grains.
Experimenting with a mixture of grains will not only increase the nutritional value of your food, but will also excite your taste buds. As you move into the colder months, don’t forget to switch up your grains and explore the many flours nature has to offer.
