Look at your plate: Is it colourful? Does it offer good quality protein? Are you cooking with intention or convenience? A meal that checks these boxes can become a medicine in itself.
Balanced diet should include complex carbohydrates – whole grains like millets, brown rice, oats, quinoa. Protein-rich foods – pulses, legumes, paneer, lean meats, eggs, tofu. Healthy fats – nuts, seeds, cold-pressed oils, avocado. Fruits & vegetables – at least 4–5 servings daily for fibre, antioxidants, and minerals. Hydration – adequate water intake is as important as solid foods.
The key is moderation and variety. Planning meals with diverse colours and textures ensures the body receives a wide range of nutrients.
Millets are much more nutritious than rice in terms of their fibre content, glycaemic index, and in terms of micronutrients. Foxtail millet contains significant levels of protein, fibre, minerals, and phytochemicals. Its beneficial effects are largely attributed to its nutritional quality. It can lower bad cholesterol levels naturally.
If you are diabetic then also you can use foxtail millets for immense benefits, on the other hand in this recipe sprouts increase bioavailability of proteins, supports gut health, Sprouting breaks down complex carbs and phytates, making nutrients more absorbable. Sprouting reduces starch content and supports better blood sugar control.
The combination of foxtail millet and whole green gram sprouts and sattu helps in overall health benefits, and make this recipe purely plant based ,vegan, high in fibre, antioxidants and high in protein as well, helps in weight management, control blood sugar levels, lower cholesterol levels, sattu we are using for binding and give the perfect shape to the cutlet, we can use rice flour or besan too, but sattu is a great source of protein and it absorbs moisture very well which helps the cutlet to hold the shape, and it boosts the nutrient power of the overall recipe This recipe is refreshing, easy to prepare, and celebrates Indian superfoods.
- Protein from dals, edamame, and sattu curd – helping bridge the widespread protein gap in our diets.
- Rainbow diversity of vegetables for beta-carotene, vitamin K, magnesium, and antioxidants.
- Superfoods like amla, moringa, turmeric, and methi that enhance digestion, immunity, and anti-inflammatory action.
- Low oil, high fibre, and gut-loving spices like hing, ajwain, and jeera to improve assimilation.
Real healing can come from our kitchens. If we get our daily meals right, we automatically support immunity, energy, and long-term health—without chasing expensive fads.
Read the full story that first appeared in Deccan Chronicle and Asian Age dated Dec 12, 2025 here:
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