Sathu Maavu | Health Mix
Sathu Maavu is a nutritious and healthy blend mix made of multigrains like Whole grains, Millets, Cereals, Pulses, Nuts etc. Sathu Maavu is made using ingredients which has good nutrition balance good for immunity building. Sathu Maavu or Health Mix is a must for growing kids. Let us get on to learn how to make Health Mix at home with step by step pictures and video.
Servings30 servings
Ingredients
TO BE SPROUTED AND ROASTED :
- 500 grams whole wheat 4 cups
- 500 grams finger millet 3 and 1/2 cups
- 250 grams black chana 1 and 1/2 cups
- 250 grams green gram dal 1 and 1/2 cups
- 100 grams pearl millet 3/4 cup
- 100 grams sago 3/4 cup
- 100 grams fried gram dal 1 cup
- 50 grams foxtail millet 1/3 cup
- 50 grams red rice 1/4 cup
- 25 grams sorghum 1/4 cup
- 25 grams maize 1/4 cup
- 25 grams barley 1/4 cup
- 25 grams cashew 1/4 cup
- 25 grams badam 1/4 cup
- 25 grams peanuts 1/4 cup
- 10 grams dry ginger 2 teaspoon dry ginger powder
- 15 numbers whole cardamom 2 and 1/2 teaspoon cardamom powder
The cup measures are approximated.
Instructions
- First write down the list and measures before shopping. Make sure to pick up ingredients that are fresh.
- Measure the ingredients first using a weighing scale
- First to a sieve add whole wheat.
- Then rinse it well atleast twice then spread it on a plate or tray. I used my baking tray.
- Measure and take fingermillet rinse it well then spread it on a tray to sun dry it.
- Except for fried gram dal, cashews, almonds, peanuts, dry ginger and cardamom rinse all the grains well and spread it on a plate.
- Sun dry it atleast for 5-6 hours or until it is almost dry without moisture. I use a netted cloth to cover the grains to protect it from dust, insects, flies etc.
- When the rinsed grains and pulses are drying you can start roasting the other ingredients.First of all choose a wide kadai or wok that is deep also preferably iron. I chose wok so that with the handle it is easy to transfer the ingredients after roasting. Add 100 GMS FRIED GRAM DAL, dry roast until golden transfer to a plate and set aside.
- Add 100 GMS FRIED GRAM DAL, dry roast until golden transfer to a plate and set aside.
- Add 25 GMS PEANUTS. Dry roast until golden transfer to the plate and set aside.
- Add 25 GMS CASHEWNUTS. Dry roast until golden transfer to the plate and set aside.
- Add 25 GMS ALMONDS. Dry roast until golden transfer to the plate and set aside.
- Add 15 PIECES CARDAMOM. Dry roast until golden transfer to the plate and set aside.
- Add 250 GMS BLACK CHANNA. Dry roast until golden transfer to the plate and set aside.
- Add 25 GMS BARLEY. Dry roast until golden transfer to the plate and set aside.
- Add 25 GMS SORGHUM. Dry roast until golden transfer to the plate and set aside.
- Add 250 GMS GREEN GRAM. Dry roast until golden transfer to the plate and set aside.
- Add 50 GMS FOXTAIL MILLET. Dry roast until golden transfer to the plate and set aside.
- Add 50 GMS PEARLMILLET. Dry roast until golden transfer to the plate and set aside.
- Add 100 GMS SAGO. Dry roast until golden transfer to the plate and set aside.
- Add 50 GMS RED RICE. Dry roast until golden transfer to the plate and set aside.
- Add 25 GMS MAIZE. Dry roast until golden transfer to the plate and set aside.
- Add 500 GMS FINGERMILLET. Dry roast until crisp then transfer to the plate and set aside.
- Add 500 GMS PUNJAB WHEAT. Dry roast until crisp then transfer to the plate and set aside.
- Add 10 GMS DRY GINGER to a hand mortar and pestle and crush it. Remove the hard skin part. So after removing the skin if you measure it would be around 5-7 gms.
- Dry roast for 2 mins then transfer to the plate and set aside.
- Once everything is roasted, spread it in a plate and let it cool down completely. I spreaded it in 3 seperate plates so that it cools down quickly.After roasting you can dry it in shade inside the room itself.
- Once cooled completely combine everything in a tray.
- Transfer to a tall container.
- I gave it to the flour mill for grinding. Sathu maavu is ready!
- Cool down completely before storing in an airtight container.
Video
Notes
- First check for any speck in each grain then Rinse them well.
- Its really important to rinse all the grains and dry it before roasting it.
- Sticking with gram measures is best for health mix but if you do not have a weighing scale you can use the cup measures.
- I use a kitchen scale to measure each ingredient and as my neighbour suggested I am using only gram measures.If you dont have a kitchen scale at home, then buy the ingredients in the exact mentioned quantity itself. I get millets and grains in bulk so had to measure individually.
- I usually change the millets variety each time you make this mix, like instead of foxtail millet, you can add kodo millet or little millet etc.
- Make sure you cool down completely after roasting. Once it cools down then store else it will let out moisture if you close and keep immediately.
- Adding cardamom is purely optional. We usually make both sweet and savory so add less whole cardamom in the mix to ground and add powdered elachi if needed while making sweet.
- Adding dry ginger powder helps in digestion.
- You can store in airtight container and keep it outside for 3-6 months then refrigerate it if you want to store for a longer period of time.
Nutrition Facts
Sathu Maavu | Health Mix
Amount Per Serving (100 g)
Calories 216
Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 0.3g2%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1g
Sodium 17mg1%
Potassium 170mg5%
Carbohydrates 42g14%
Fiber 5g21%
Sugar 1g1%
Protein 9g18%
Vitamin A 38IU1%
Vitamin C 0.4mg0%
Calcium 93mg9%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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