What are Millets?
Millets are the healthy whole grains cultivated in India since ages. These powerhouse grains are full of vitamins, minerals, and fiber. Including them in the diet is extremely beneficial for all groups due to its tremendous health benefits. As you know, they are different types of millets but every type has its own nutritional value.
Even though these are consumed by Indians from long ago, in years they were replaced by rice and wheat. But, recently, people are getting aware of these wonderful cereals and adding them to their regular menu for a healthy life. Millets need less water and fertile soil than other cereal crops and have a less growing season.
Millets are grown in developing nations like Asia and Africa for the consumption of humans and as fobbed for animals as well. Millet is a healthy solution for issues like weight loss, cholesterol, blood pressure. Since they are Gluten-free every one can enjoy the health benefits without any hesitation. On the other hand, eat them in small portions only.
Types of millets:
They are different types of millets and few millets need to husk due to the top layer of Millets is not digestible for Humans. On the other hand, few millets like Ragi, Jowar, and Bajra are ready to consume after harvesting and cleaning.
Most of the Indians are aware of this Jowar. Jowar is used to make Rotis and very popular among India. In addition to that, they are useful for weight loss. They are enhanced with iron, protein, fiber and replaceable with wheat Rotis. Above all, policosanols, part of the sorghum is beneficial for the reduction of cholesterol. Jowar great source of micronutrients and gluten-free as well.
These are also known as Kakum or Kangi and accessible in the form of rice, semolina, and fine powder. They contain complex carbohydrates, which helps to balance the blood sugar levels. The existence of iron and calcium levels in Foxtail millets helps to boost immunity.
Finger Millet( Ragi):
This is a healthy replacement for rice and wheat. This is a very healthy, gluten-free and good source of protein and amino acids. Adding ragi in the diet effective for brain development in growing children. Ragi is advantageous for diabetic patients to control sugar levels.
Pearl Millet (Bajra):
If you are anemic, better to include Bajra in your diet. Studies show that the iron content in this millet is 8 times more than rice. Like other millets, this is full of protein, fiber, and minerals like calcium and magnesium. In addition to that, it helps with digestion and type II diabetes too.
Addition of Barnyard Millet in your diet helps to lose weight, fight diabetes and cardiovascular diseases. presence of calcium and phosphorus profitable to bone building and to fight bone diseases. Use Sanwa batter instead of idly and dosa batter for a kick start breakfast.
These millets are similar to rice and easily digestible. Due to the high amount of lecithin, it is great to build-up the nervous system. Intake of Kodo millet is beneficial for postmenopausal women to deal with high blood pressure and high cholesterol levels. This is rich in Phytochemicals, antioxidants, and vitamins and minerals like B6, folic acid, calcium, iron, potassium, and zinc.
Little Millet is very nutritious and great source B vitamins and minerals like calcium, potassium, iron, and zinc. It promotes healthy metabolism so it leads to healthy weight loss. Because of its high fiber content, this is one of the healthy replacement for rice.
This is good in protein, has a complex carbohydrate and low glycemic index. It contains a high amount of antioxidants and minerals like magnesium, potassium, and phosphorus. Thus helps with osteoporosis. It is used as a bird feeder in India.
Amaranth is more in calcium and pack of antioxidants and minerals. Above all, it is beneficial for hair loss and greying. It reduces the risk of cardiovascular diseases and cholesterol levels.
Kuttu is the other name for buckwheat. It protects from gallstones, child asthma, and breast cancer. It is favourable for diabetic patients and lowers blood pressure and promotes cardiovascular health. Buckwheat supports weight loss also.
Health benefits of Millets:
- Millets keep you full for a long time and they take more time to digest comparatively other carbohydrates. So they help you to avoid junky foods. They are less in calories and so consuming millets is a healthy way to lose weight.
- Studies found that Millets helps to fight type II diabetes. Moreover, Magnesium helps for the digestion of starch and it produces many carbohydrate digestive enzymes. As you know millets are rich sources of magnesium that regulate blood sugar levels, reduce the blood pressure, risk of heart stroke and heart diseases.
- According to the research, consumption of insoluble fiber can prevent gallstones. So, the addition of Millets in your diet helps to avoid gallstones and childhood asthma.
Healthy recipes of millets:
There are different recipes one can make with millets like Ragi idli, ragi dosa, Jowar Upma, Millet khichdi. The simple technique for the millet recipes is to replace the rice, wheat flour, or Ravva with millets. Millets need to be soaked for more time than rice.
This is similar to the regular Upma but, replace the sooji with Cooked Jowar. For this First, soak the Jowar for 8hrs. Cook the Jowar in the pressure cooker for 3 whistles or until it is cooked. Using the pressure cooker makes the process quick.
- 3/4 – Jowar
- 1 – water
- 2tbsp – oil
- 2 tsp – cumin seeds
- 1 tsp – mustard seeds
- 1 tbsp – chopped ginger
- 1/4 cup – chopped onion
- 1/4 cup – grated coconut
- 5 – curry leaves
- 2 – chopped green chilis
- 1 tbsp – urad dal
- 1 tbsp – chana dal
- Heat the oil in the pan and add mustard seeds, cumin seeds and fry them until they sputter.
- Then add the curry leaves, green chilis, urad dal, chana dal, and fry them.
- After that add the chopped onions, chopped ginger, and fry till the onions become tender.
- Add the chopped veggies like carrots, beans, pea and give it a stir. Cover the lid and cook until the veggies become tender.
- Add some water if needed. Then add the salt and turmeric powder and mix well.
- After that add the boiled Jowar and mix well with the tampering.
- Finally, add lemon juice and sprinkle chopped coriander leaves and serve.
This is the healthy south Indian breakfast recipe and very easy to make. Serve this ragi dosa with coconut chutney and sambar. There are different ways to make Ragi dosa but I’m showing the instant recipe.
- 1 cup – ragi flour
- 1/2 cup – rice flour
- 1/2 cup – Rava/ sooji
- 1/4 cup – curd
- water – as required
- 1 tsp – salt
- 1 – green chilis
- Firstly, take a mixing bowl and add ragi flour, rice flour, curd, and salt. Mix everything well and rest for a minimum of 20 mins.
- Secondly, add chopped green chilis and ginger. Give it a stir. Add the water and adjust the batter consistency.
- Heat the pan and spread the oil on the pan. Now, pour the batter in the circle shape on the pan.
- Add the oil on the edges of the pan. When the edges of the dosa start leaving the pan, flip the dosa.
- Finally, Cook the other side as well and serve.