Ode to Simplicity: The Roasted Gram Smoothie for a Balanced & Delicious Start

There's so much beauty and satisfaction in the simplicity of good, honest food. The Roasted gram smoothie (sattu smoothie) is a beacon of balance in a world where fast food often sacrifices health for convenience. The roasted gram smoothie celebrates simplicity, nourishment, and the timeless wisdom encapsulated in the food culture of India's north and eastern regions.

The soul of this smoothie is Roasted gram flour (Sattu). Roasted gram flour, also known as sattu, is a good source of plant-based protein, but it's considered incomplete, meaning it lacks all nine essential amino acids required by the human body. I am adding soaked almonds, walnuts, and pumpkin seeds to make this drink a complete protein source. Adding soaked almonds, walnuts, and pumpkin seeds is a fantastic way to complement its amino acid profile and make it a complete protein source. Chickpea is rich in lysine and arginine and low in sulfur (S)-containing amino acids such as cysteine and methionine.

• Roasted Gram flour (Sattu) is protein-packed flour, a staple in Indian cuisine, forms the base of your smoothie, providing essential amino acids including histidine, isoleucine, leucine, threonine, tryptophan, valine, dietary fiber, and vitamins like B6, folate, and iron. Its low glycemic index keeps you full and energized, while the fiber promotes gut health.

• Almonds, walnuts, and pumpkin seeds add protein, healthy fats, and essential amino acids. Almonds offer some lysine, while walnuts contribute some methionine and cysteine. Pumpkin seeds significantly boost methionine content, offering around 700mg per 100g serving. These crunchy gems add texture and flavor to your smoothie, but their contributions go far beyond. Almonds are rich in healthy fats, vitamin E, and magnesium, promoting heart health and cognitive function. With their omega-3 fatty acids and antioxidants, walnuts fight inflammation and support brain health. Pumpkin seeds, packed with zinc and iron, boost immunity and energy levels.

• Dates and bananas are natural sugars that provide energy without the crash of refined sugars. Dates, rich in fiber, potassium, and magnesium, support heart health and digestion. With their potassium and vitamin B6, Bananas regulate blood pressure and boost energy levels.

• Hemp seeds add a good dose of cysteine, with around 200mg per 100g serving, providing an excellent complement to the walnuts. Hemp seeds support muscle building and brain health with their protein profile and omega-3 fatty acids.

Therefore, combining roasted gram flour with soaked almonds, walnuts, pumpkin seeds, and hemp seeds creates a synergy where each ingredient compensates for the other's amino acid weaknesses. This combined dish becomes a complete protein source, providing all nine essential amino acids. This symphony of nutrients supports everything from bone health and energy production to antioxidant protection and cognitive function.

This wholesome concoction ensures a steady release of energy, supports overall health, and kick-starts the day on a nutritious note, making it an excellent and convenient breakfast choice. Beyond its ingredients, the Roasted gram smoothie shines in its holistic approach to health. Unlike the isolated protein powders that promise quick fixes, this earthy elixir offers a symphony of nutrients. It's easily digestible, kind to the gut, and feels satiated and energized, not with a fleeting sugar rush but with the quiet assurance of proper nourishment.

Serves - 1

Preparation time- 10 mins

Soaking time - 4hrs-overnight

Cooking Time - 0 min

Total time - 10 mins + soaking time

Ingredients

Sattu ( roasted chickpea flour )- 2-3 Tbsp

Almonds – 6 (soaked)

Walnut- 3-4 (soaked)

Pumpkin seeds- 1 tbsp (soaked)

Hemp seed- 2 tsp

Date-2-3

Cardamom- 1 (crushed) optional

Banana- 1 ripened

Water- 1 cup

or soy milk

( Tip - If you are using soy milk instead of water, you can skip adding pumpkin seeds and hemp seeds as Soy milk is a plant-based source of complete protein, meaning it contains all essential amino acids.)

Directions

1. Add all the ingredients in the blender and blend it smooth.

2. Enjoy

References

1. Chickpeas suppress postprandial blood glucose concentration and appetite and reduce energy intake at the next meal - PMC (nih.gov)

2. Chickpea protein ingredients: A review of composition, functionality, and applications - PubMed (nih.gov)

3. Nutritional Composition, Antinutritional Factors, and Utilization Trends of Ethiopian Chickpea (Cicer arietinum L.) - PMC (nih.gov)

4. Chickpea (Cicer arietinum L.) as a Source of Essential Fatty Acids – A Biofortification Approach - PMC (nih.gov)

5. Determination of the protein quality of almonds (Prunus dulcis L.) as assessed by in vitro and in vivo methodologies - PMC (nih.gov)

6. Nutrients | Free Full-Text | A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota (mdpi.com)

7. Quantification of Vitamins, Minerals, and Amino Acids in Black Walnut (Juglans nigra) - PMC (nih.gov)

8. 9 benefits of hemp seeds: Nutrition, health, and use (medicalnewstoday.com)

9. Hempseed in food industry: Nutritional value, health benefits, and industrial applications - PubMed (nih.gov)

10. Nutrition facts for pumpkin seeds , recommended daily values and analysis. (nutrientoptimiser.com)