{"id":217,"date":"2020-07-12T11:00:05","date_gmt":"2020-07-12T10:00:05","guid":{"rendered":"http:\/\/workoutwithjanet.com\/?p=217"},"modified":"2021-02-22T08:46:28","modified_gmt":"2021-02-22T08:46:28","slug":"weekend-food-project","status":"publish","type":"post","link":"https:\/\/workoutwithjanet.com\/index.php\/2020\/07\/12\/weekend-food-project\/","title":{"rendered":"Weekend Food Project"},"content":{"rendered":"\n<p>What\u2019s cooking on a Sunday morning, you ask?<\/p>\n\n\n\n<p>Pancakes \u00a0:p<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"996\" src=\"https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8859-1024x996.jpg\" alt=\"\" class=\"wp-image-220\" srcset=\"https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8859-1024x996.jpg 1024w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8859-300x292.jpg 300w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8859-768x747.jpg 768w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8859-1536x1494.jpg 1536w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8859-2048x1993.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Yummmmmmmmmm<\/figcaption><\/figure>\n\n\n\n<p>It\u2019s been a favorite Sunday breakfast for some time\u2026<\/p>\n\n\n\n<p>But hold on, it\u2019s not the regular pancake high in sugar (though I love those too)\u2026<\/p>\n\n\n\n<p>Got creative and tried out my version of this really good recipe I had and made it a more nutritious and healthy&#8230;<\/p>\n\n\n\n<p>Mine\u2019s high on nutritional value\u2026 Here\u2019s how\u2026<\/p>\n\n\n\n<ol type=\"1\"><li>Instead of using regular flour, I use ragi (finger millet flour).<\/li><\/ol>\n\n\n\n<p>Why Ragi?<\/p>\n\n\n\n<ul><li>High nutritional value ( more Calcium &amp; Iron content, anti-oxidants)<\/li><li>Gluten Free (if you want to reduce gluten in your diet or have gluten intolerance)<\/li><li>Locally produced (in South India) , easily accessible, sustainable<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/DSC5291_Ragi_Flour-500x350-1.jpg\" alt=\"\" class=\"wp-image-221\" width=\"500\" height=\"350\" srcset=\"https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/DSC5291_Ragi_Flour-500x350-1.jpg 500w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/DSC5291_Ragi_Flour-500x350-1-300x210.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><figcaption>Image source : https:\/\/shop.jivabhumi.com\/ragi-flour<\/figcaption><\/figure>\n\n\n\n<p>Here\u2019s the Nutrional content of Ragi per 100 gms<\/p>\n\n\n\n<ul><li>Protein\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 7.6 gm<\/li><li>Fat\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1.5 gm<\/li><li>Carbohydrate\u00a0\u00a0\u00a0 88 gm<\/li><li>Calcium\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 370 mg<\/li><li>Vitamins \u2013 A\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 0.48mg<\/li><li>Thiamine\u00a0(B1)\u00a0\u00a0\u00a0 0.33mg<\/li><li>Riboflavin\u00a0(B2)\u00a0\u00a0 0.11mg<\/li><li>Niacin: (B3)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1.2mg<\/li><li>Fiber\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 3gm<\/li><\/ul>\n\n\n\n<p class=\"has-text-align-left\">2. Replaced the table sugar with dates &amp; apple<\/p>\n\n\n\n<p>Why?<\/p>\n\n\n\n<ul><li>Higher nutritional value compared to sugar<\/li><li>Less processed than sugar (more fructose vs glucose content)<\/li><li>More fiber content<\/li><li>Lesser calories than sugar (almost 50% less than sugar)<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"940\" height=\"788\" src=\"https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/Violet-and-White-Covid-19-Illustrative-Frontliners-Facebook-Post.png\" alt=\"\" class=\"wp-image-224\" srcset=\"https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/Violet-and-White-Covid-19-Illustrative-Frontliners-Facebook-Post.png 940w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/Violet-and-White-Covid-19-Illustrative-Frontliners-Facebook-Post-300x251.png 300w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/Violet-and-White-Covid-19-Illustrative-Frontliners-Facebook-Post-768x644.png 768w\" sizes=\"(max-width: 940px) 100vw, 940px\" \/><figcaption>To replace Sugar..<\/figcaption><\/figure>\n\n\n\n<p><strong><u>Here\u2019s the recipe:<\/u><\/strong><\/p>\n\n\n\n<p><strong><u>Preperation Time: 20 min<\/u><\/strong><\/p>\n\n\n\n<p><strong>Ingredients: (Makes 4 pancakes 100-120gms each)<\/strong><\/p>\n\n\n\n<p>Egg yolks:&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 3-4<\/p>\n\n\n\n<p>Dates:&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 5 (ground into paste)<\/p>\n\n\n\n<p>Apple:&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 1 (ground with a little milk)<\/p>\n\n\n\n<p>Milk:&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 150 ml<\/p>\n\n\n\n<p>Ragi Flour:&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 100 gms<\/p>\n\n\n\n<p>Cinnamon Powder:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0    1 tsp<\/p>\n\n\n\n<p>Vanilla Essence:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00bd-1 tsp<\/p>\n\n\n\n<p>Baking Powder:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 5-8 gms (roughly 2 pinches)<\/p>\n\n\n\n<p>Honey (while serving):\u00a0  1-2 tsp (Optional)<\/p>\n\n\n\n<p>Butter (for grilling):&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 1-2 pats (Optional)<\/p>\n\n\n\n<p>Mix all the ingredients together except the egg yolk. Beat the egg yolk until stiff. Fold the egg yolk into the mixture.<\/p>\n\n\n\n<p>Heat a hot plate or dosa pan. Pour the batter (butter optional) on the plate. Flip and cook till golden brown. (I did cover the plate with a lid to cook the pancakes evenly).<\/p>\n\n\n\n<p>Voila! Drizzle honey and serve.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"658\" src=\"https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8856-1024x658.jpg\" alt=\"\" class=\"wp-image-222\" srcset=\"https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8856-1024x658.jpg 1024w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8856-300x193.jpg 300w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8856-768x494.jpg 768w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8856-1536x988.jpg 1536w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8856-2048x1317.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>The batter..<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"943\" src=\"https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8858-1024x943.jpg\" alt=\"\" class=\"wp-image-223\" srcset=\"https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8858-1024x943.jpg 1024w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8858-300x276.jpg 300w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8858-768x707.jpg 768w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8858-1536x1415.jpg 1536w, https:\/\/workoutwithjanet.com\/wp-content\/uploads\/2020\/07\/IMG_8858-2048x1887.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>On the hot plate..<\/figcaption><\/figure>\n\n\n\n<p>And now, the <strong>nutritional content<\/strong> per pancake (100-120gms):<\/p>\n\n\n\n<p><strong>My recipe:<\/strong><\/p>\n\n\n\n<p>Calories:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 218<\/p>\n\n\n\n<p>Carbohydrate:&nbsp;&nbsp; 35 gm<\/p>\n\n\n\n<p>Protein:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 6 gm<\/p>\n\n\n\n<p>Fat:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 6gm<\/p>\n\n\n\n<p>The Original recipe:<\/p>\n\n\n\n<p>Calories:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 287<\/p>\n\n\n\n<p>Carbohydrate:&nbsp;&nbsp; 46.5 gm<\/p>\n\n\n\n<p>Protein:              7 gm<\/p>\n\n\n\n<p>Fat:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 5.8 gm<\/p>\n\n\n\n<p>What an interesting weekend project and worth trying\u2026<\/p>\n\n\n\n<p>Do you have a favorite recipe that you can tweak to make a healthier, more nutritious version? Give it a try!<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><em>References:<\/em><\/p>\n\n\n\n<p><a href=\"https:\/\/en.wikipedia.org\/wiki\/Eleusine_coracana#Nutrition\">https:\/\/en.wikipedia.org\/wiki\/Eleusine_coracana#Nutrition<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/what-is-millet#preparation\">https:\/\/www.healthline.com\/nutrition\/what-is-millet#preparation<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What\u2019s cooking on a Sunday morning, you ask? Pancakes \u00a0:p It\u2019s been a favorite Sunday breakfast for some time\u2026 But hold on, it\u2019s not the regular pancake high in sugar (though I love those too)\u2026 Got creative and tried out my version of this really good recipe I had and made it a more nutritious [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":229,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[6,22],"tags":[7,26,24,25],"_links":{"self":[{"href":"https:\/\/workoutwithjanet.com\/index.php\/wp-json\/wp\/v2\/posts\/217"}],"collection":[{"href":"https:\/\/workoutwithjanet.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/workoutwithjanet.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/workoutwithjanet.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/workoutwithjanet.com\/index.php\/wp-json\/wp\/v2\/comments?post=217"}],"version-history":[{"count":6,"href":"https:\/\/workoutwithjanet.com\/index.php\/wp-json\/wp\/v2\/posts\/217\/revisions"}],"predecessor-version":[{"id":232,"href":"https:\/\/workoutwithjanet.com\/index.php\/wp-json\/wp\/v2\/posts\/217\/revisions\/232"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/workoutwithjanet.com\/index.php\/wp-json\/wp\/v2\/media\/229"}],"wp:attachment":[{"href":"https:\/\/workoutwithjanet.com\/index.php\/wp-json\/wp\/v2\/media?parent=217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/workoutwithjanet.com\/index.php\/wp-json\/wp\/v2\/categories?post=217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/workoutwithjanet.com\/index.php\/wp-json\/wp\/v2\/tags?post=217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}