Learn how to make healthy & nutritious Sathu Maavu recipe with detailed step by step pictures. Homemade Health Mix is an easy and delicious multi-grain porridge recipe that can be served both sweet and savory.
In a heavy pan, roast bajra/pearl millet, sorghum/great millet, soya beans, and wheat on low-medium flame individually until each ingredient is golden brown and fragrant. With wheat, roast until they begin popping up.
Next, roast barley, corn, red rice and brown chickpeas until golden brown and fragrant. Roast the corn until they begin popping into popcorn for added taste.
Now roast ragi/finger millet, green moong dal, peanuts, roasted gram dal, cashews and almonds until golden brown and fragrant. Roasted gram dal just needs light roasting in low flame, without being burnt.
Set aside all the roasted ingredients until they are completely cool.
In a flour mill, grind into a fine powder and let it cool down completely too. Store in airtight container in a cool place and use to make porridge. Stays well for over 3 months at room temperature.
Notes
Each ingredient requires different heat and time for roasting into golden brown. Keep a close eye on the ingredient and never leave it unattended while roasting. For even roasting it is a must to stir continuously too.
Cool down the ingredients before grinding and the health mix powder after grinding for longer shelf-life.
The texture of the powder should be very fine and that is why, it is best to grind it in a flour mill. If you do not have access to it, grind small batches in small intervals in a high-power mixer at home. Make sure the powder is not getting too hot while grinding.
Nutrition
Nutrition Facts
Sathu Maavu | Homemade Health Mix
Amount per Serving
Calories
4084
% Daily Value*
Fat
109
g
168
%
Saturated Fat
15
g
94
%
Trans Fat
0.01
g
Polyunsaturated Fat
33
g
Monounsaturated Fat
46
g
Sodium
118
mg
5
%
Potassium
4668
mg
133
%
Carbohydrates
643
g
214
%
Fiber
72
g
300
%
Sugar
13
g
14
%
Protein
160
g
320
%
Vitamin A
661
IU
13
%
Vitamin C
6
mg
7
%
Calcium
1212
mg
121
%
Iron
51
mg
283
%
* Percent Daily Values are based on a 2000 calorie diet.
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