Whole grains are exceptionally helpful to the body – and helps retain good health without compromising on taste. Wheat is a huge favourite in India – whether as whole wheat bread, whole wheat muffins, whole wheat rotis or any of the other common varieties of dishes that are made with whole wheat grain. They are inherently good for us given that the wholesome nutrient capacities in them keeps the body supple and well tended to. Here are some of the benefits of whole wheat foods:
• Eating whole wheat leads you to weigh much lesser than otherwise. When refined, the nutrient value in the grain is taken away. But when taken whole, the dietary fibre remains intact and is good for the body.
• Whole wheat can help reduce the risk of metabolic syndrome, because of the high cereal fiber content and lower glycemic index in the cereal.
• Whole wheat can reduce the risk of type two diabetes, because they are rich in magnesium, which acts as a co-factor for the secretion and use of over 300 enzymes, including specific enzymes involved in the body’s use of glucose and insulin secretion.
• Whole wheat keeps gall stones at bay because of the fibre content
Here are two simple recipes you can make at home to enjoy the goodness of whole wheat!
(a) Whole Wheat Chiwda:

You will need a cup of whole wheat flakes, 1 teaspoon of mustard seeds, 1/2 teaspoon of cumin seeds, 1/4 teaspoon of asafoetida, some curry leaves, some chilli flakes, chopped nuts (almonds, walnuts, cashew nuts), 1 tablespoon roasted Bengal gram, 1/4 teaspoon of turmeric powder, some red chilli powder, the juice of a lemon and some oil. You may add salt to taste. Heat up the oil in a pan and season mustard seeds, asafoetida, cumin seeds, chilli flakes and curry leaves. When they are fried, add the nuts and fry them till golden brown, then add the roasted Bengal gram and fry till golden brown. Next, add the red chilli powder and lemon juice and switch off the flame, finally, add the wheat flakes and salt. Mix it up well till all the flakes are evenly covered with the spices.
(b) Whole Wheat Crackers:

Take 1/2 cup whole wheat flour, 1/4 cup rice flakes powder, 2 teaspoons sesame seeds, 2 teaspoons roasted Bengal gram powder, 1 tablespoon chili flakes, 1 tablespoon oil and some salt to taste. Mix the whole wheat flour, rice flakes powder, and roasted Bengal gram powder, sesame seeds and red chilli flakes. Using the oil, make it into a dough, and with little balls, roll out the dough. Use cookie cutters or small bowls to cut them into triangular or circular shapes, and bake them in a pre-heated oven at 180˚C for 20 minutes.

References:
http://www.indiatimes.com/health/recipes/10-super-healthy-wheat-recipes-you-can-make-at-home-243838.html
http://www.indiatimes.com/health/healthyliving/benefits-of-whole-grains-used-in-indian-food-[beyond-wheat]-236103.html

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