Introduction of Super Flours: Multigrain Flour

The most important part of maintaining good health is having a sustainable, healthy diet. Rather than following fads and committing to the next new juice cleanse, you should focus more on adding to your diet and making it more nutrient-dense rather than subtracting taste and calories. You should consider making your diet more diverse and expand your palate and your plate beyond the traditional food options available. With new healthy alternatives available at a moment’s notice, what is stopping us from making the shift?

Take healthy flours, for example. Our flour-based food items are often the base of most meals, and switching to a healthy “superflour” adds another layer of nutritious goodness to any meal. But instead of deciding which flour alternative is better, why not pick one that packs the goodness of all? Think of it as an all-in-one alternative that is brimming with nutrients, delicious, flavorful, and packs a healthy punch. Allow us to introduce multigrain flour.

So, what is multigrain flour? How to make multigrain flour? What is in multigrain flour? In this article, we at Rotimatic will help you answer some of these questions and understand why multigrain flour is the new trend to adopt in your healthy diet.

What is Multigrain Flour?

Multigrain flour, or multigrain atta, is simply made up of an amalgamation of several healthy flours. These flours are made from the most fiber-rich and unprocessed versions of multiple grains (hence, multigrain), pulses, millets, etc. Multigrain atta has more nutrients and flavors than ordinary refined flour, and due to that, the benefits are more than normal flour. Multigrain flour ingredients include a combination of whole wheat, oats, barley, millets, corn, etc., to make a nutritious flour blend. Each of the multigrain atta ingredients contributes different characteristics to the flour, making it full of fiber, vitamins, minerals, protein, and different flavor profiles.

What is in Multigrain Flour?

Depending on the brand, multigrain flour ingredients may vary. But the basic requirement of all multigrain flours is to be nutritionally dense, packed with health benefits, and a great alternative to refined flour while not compromising on texture and taste. Some of the common constituents of multigrain flour are:

• Whole Wheat: Whole wheat is the main component and base of multigrain flour. When we say whole wheat, we are talking about unprocessed whole wheat grain, which is made up of bran, germ, and endosperm, which is rich in fiber, vitamins, minerals, and antioxidants.
• Oats: Another common ingredient in multigrain flour is oats due to their high in insoluble fiber, which is essential for digestion and helps maintain heart health.
• Millets: Millets like bajra (pearl millet), ragi (finger millet), and jowar (sorghum/bulrush millet), among others, are widely used as multigrain atta ingredients. Millets are included because they are very rich in fiber, protein, and minerals. As a bonus, millets are also gluten-free!
• Barley: Barley provides a nutty flavor and adds to the overall nutritional profile of multigrain atta as it is known for its ability to regulate blood sugar levels and high fiber content.
• Other Grains: Multigrain flour ingredients may also include grains like amaranth, flaxseeds, corn, soybean, quinoa, or others, depending on the recipe.

How to Make Multigrain Flour

You can either choose to buy ready-made multigrain flour, or you can make it at home. It is often preferable to make multigrain flour at home, as there will be no preservatives in the flour mixture, plus you get complete control over the ingredients and their quantities. Now, a general rule of thumb that is followed is to use a 3:1 ratio of whole wheat grains to other grains to ensure that the multigrain atta behaves just like your regular flour, with the added benefits, but without any hassle.

So, how do you make multigrain flour at home? There are several recipes, but here’s a recipe we love, where whole wheat, maize, soybeans, ragi, chana dal, and rolled oats are used to make our homemade multigrain flour. The ingredients and steps are listed below.

• Ingredients:

1. 1 kg whole wheat grains
2. 60g maize
3. 30g soybean
4. 50g chana dal
5. 30g ragi (finger millet)
6. 50g rolled oats

• Preparation Process:

1. To a clean baking tray, add whole wheat grains, maize, soya bean, chana dal, and ragi. Make sure to clean all the grains beforehand to get rid of any dirt or debris.
2. Thoroughly mix these grains, and then rinse them with water, and then drain them.
3. Spread out the grains on a cloth or sheet and sun dry them until completely dry. This step may take 2-3 days, depending on your weather. Be sure to cover your grains with a net or mesh cloth to prevent any dust or pests from contaminating the grains.
4. Once completely dry, transfer the grains to a clean, dry container. Choose a container that has a large capacity, as after grinding; you will need more space for the fine flour.
5. Add the rolled oats to the container and thoroughly mix with the grains until evenly distributed.
6. Now, all your multi-grains are ready to be sent to the grinding mill, or you can grind them at home if you have a flour grinder. Ensure that regardless of where your grains are ground, the resultant flour is ground very fine.
7. After grinding, open the flour container and set it aside for a while for the heat to dissipate. If the atta is kept in a closed container, there is a chance of moisture developing due to the heat generated, and that will lead to spoilage.
8. Sieve the flour before storing it if it is coarse. If not, directly store the multigrain flour in a small airtight container for daily use, and store the rest in a flour bin.
9. Your homemade multigrain flour is now ready for use! Try using it to make rotis, chapatis, parathas, and pancakes, or use it in baking to make cakes, cookies, breads, and so on.

Nutritional Composition of Multigrain Flour

Multigrain atta offers more nutritional value compared to regular refined flour primarily due to its diverse blend of grains. While the exact nutritional profile may vary depending on the specific brand or composition, here is a list of approximate nutritional values per 100 grams of multigrain flour:

Nutrient Quantity (per 100g) Calories 340 kcal Carbohydrates 70g Protein 12g Fat 3g Dietary Fiber 8g Calcium 40mg Iron 3mg Thiamine (Vitamin B1) 0.4mg Riboflavin (Vitamin B2) 0.1mg Niacin (Vitamin B3) 4mg

Multigrain Flour Benefits

Due to the various power-packed ingredients, multigrain flour offers several benefits, which will be reason enough for you to switch to this super flour today!

• High Nutritional Value: Multigrain flour has high amounts of protein, essential vitamins, minerals, antioxidants, and dietary fiber, which all promote the optimal functioning of the body's systems. From supporting cellular health to bolstering immune function, multigrain atta is a valuable addition to your diet to achieve your daily nutrient needs.
• Improved Digestion: Fiber bulks up your stool, making it easier to move through the digestive tract. This promotes digestion, proper nutrient absorption, efficient waste elimination, and relieves gastrointestinal discomfort. Multigrain flour ingredients like millet and other whole grains have a high fiber content, promoting regular bowel movements upon regular consumption.
• Diabetes Management: Is multigrain flour good for diabetes? Yes, it is! Another benefit of multigrain flour is that it is an excellent choice for individuals with diabetes or those at risk of developing the condition. With its low glycemic index, multigrain flour causes a slower and steadier rise in blood sugar levels compared to refined flour. This makes it an ideal flour for diabetes management.
• Weight Management: Multigrain flour helps with weight management by keeping you feeling full, for longer. Its high fiber content helps to promote a feeling of satiety and reduces the possibility of overeating due to hunger pangs. Additionally, the complex carbs present in this super flour provide lasting energy and minimize blood sugar spikes that cause cravings.
• Heart Health: Multigrain flour promotes great heart health because it contains grains like oats and barley, which are rich in soluble fiber. This fiber helps lower cholesterol levels as it produces a gel that binds cholesterol and hinders its absorption.
• Boosted Immunity: Multigrain atta ingredients like barley, oats, and many other grains help boost your immune system. These grains contain antioxidants that prevent cell damage and minerals that bolster the body's defense systems by aiding in the production of immune cells and helping them fight against harmful infectious pathogens.
• Enhanced Energy Levels: The gradual, steady release of energy from multigrain flour keeps you consistently energized throughout the day, preventing sudden crashes in energy levels and spikes in sugar levels. Consuming this super flour is beneficial for you as it provides you with a sustainable, steady supply of energy, as opposed to refined flour.

Ways to Add Multigrain to Your Diet

You can use multigrain mixes and multigrain flour in several ways to incorporate them into your diet. Whether you use multi grains in a delicious one-pot meal or as a side dish, the benefits of this flour will ensure that multigrain flour becomes a kitchen staple.

• Use Multigrain Flour in Desserts: Just because you're eating healthy doesn't mean you cannot have fun with it! You can utilize your store-bought or homemade multigrain flour to make delicious homemade desserts with sugar and fat alternatives to make sweet treats that are nutrient-dense, tasty, and don't hurt your health!
• Make Multigrain Snacks: Try as we might, nothing can help those midday hunger pangs. You can utilize multigrain flour to prepare low-calorie and low-fat homemade snacks. From chips to pretzels to garlic bread to crepes, the options are endless!
• Multigrain Accompaniments: You can always switch to multigrain alternatives to your favorite side dishes. Instead of giving up roti, chapatis, parathas, and tortillas out of worry of gluten bloating, why not make your favorite goodies with multigrain flour? Multigrain flour functions the same way as regular flour does, and the outcome is just as satisfying to eat, with double the nutritional punch and barely any gluten content! You can even try gluten-free multigrain flour if you wish to completely avoid gluten.
  
  

Transform your food with Rotimatic - tailor your meal according to your needs & indulge in low-calorie, healthy rotis for a nourishing lifestyle!

Check out Rotimatic

• Make Multigrain Pizza: Because multigrain flour functions the same way as regular flour, why not use it to make your pizza dough next time? Your favorite dish does not need to be a guilty indulgence; instead, it can be a nutrient-rich reward after a long day! So you can watch your calorie intake and enjoy yourself at the same time.
• Multigrain Pasta: You can use pasta made from multigrain flour for your next meal! Pasta works both as an entree and as an accompaniment to meat preparations. You can even include pasta in salads and roasted vegetable bakes. Essentially, it works as a filling meal at any point of the day. So why not switch out your regular high-gluten, refined wheat pasta for a multigrain alternative that tastes just as good with none of the harmful side effects? You can use store-bought multigrain pasta, or you can take the more traditional route and make it from scratch!
• Multigrain Breakfast Foods: Breakfast is the first and most important meal of the day. A big breakfast is essential to keep you fresh and active and give you that extra boost to start your day strong. You can utilize multigrain flour to make delicious crepes, pancakes, waffles, chills, parathas, or theplas to start your day with a nutrient-rich power-up!

Expert Tips to Follow While Making Multigrain Flour

When you are learning how to make multigrain flour at home, there are always some tips and tricks to keep in mind to make the process easier and ensure that the outcome is what you desire. A few of those tips are listed below:

• Always dry the multi-grains completely before grinding. The reason for this is that if there is any residual moisture, the resultant flour will be lumpy, and it could even spoil due to fungal or bacterial growth.
• If you include grains like ragi and soya, always use them in limited quantities like the ones listed in our recipe, as soya tends to give a raw taste, and ragi may alter the color and texture of the flour.
• Don't go overboard with the number of grains you include. Keep in mind that certain grains may not work well with others, and that could alter the balance of the multigrain atta ingredients and make your flour taste odd, or the wrong measurements may alter the flour’s ability to function like regular flour. You can always make multiple multigrain flours with different combinations of grains and alternatively, use these rather than trying to stuff all kinds of grains in one blend.
• Always store multigrain flour in a clean, dry, airtight container. Multigrain flour stores well at room temperature for up to 3-4 months so that you can rest easy about the atta becoming spoiled.
• If you are making the multigrain flour in bulk, and it is more than 5-6 kgs, then always refrigerate the remainder of the flour to maintain freshness.

Now that we have come to an end to our introduction to this super flour, we can conclude that it is the ideal addition to your pantry, and it will help you make a wholesome and power-packed meal that boosts your immunity, bolsters your digestive health, and makes you feel more energized. The diversity of grains that make up multigrain flour ingredients is what makes it so unique, but no union has ever been so beneficial as this one!

FAQs:

1. Is multigrain atta gluten-free?

No, multigrain flour is not entirely gluten-free as it contains wheat and other gluten-containing grains. It does have a significantly lower gluten content as compared to regular flour. However, for those with gluten intolerance or celiac disease, there are gluten-free options available.

2. Can I use multigrain atta as a substitute for regular wheat flour in all recipes?

In most recipes, you can substitute multigrain flour in place of wheat flour. However, texture and taste may vary, so always experiment beforehand and modify the quantities accordingly.

3. Does multigrain atta have a longer shelf life than regular flour?

Multigrain atta has a shorter shelf life than refined wheat flour due to its increased fiber and nutritional content. It stores well for 3-4 months, and you can store it in an airtight container in a cold, dry area to keep it fresh.

4. Can multigrain atta help in weight loss?

Due to its high fiber content, multigrain flour can help you lose weight. The higher fiber will help reduce water retention and bloating, and when accompanied by a regular workout regimen and healthy lifestyle, you are sure to see results.

5. Are the nutrients in multigrain atta affected by cooking or baking?

Cooking or baking multigrain flour may cause a slight reduction in certain heat-sensitive multigrain atta ingredients. To retain maximum nutritional value, cooking or baking multigrain atta-based dishes using minimal heat and shorter cooking times is recommended.

6. Is multigrain flour good for diabetes patients?

Yes, multigrain flour benefits diabetics by regulating blood sugar due to its high fiber content and slower digestion rate, which prevents any sudden spikes in blood sugar levels.