For hundreds of years, millets have been an integral part of Indian cooking. They are small-seeded grasses that are naturally gluten-free and high in fibre, protein, and essential nutrients.
Millets prevent illness due to summer-related problems like migraines, sunstroke, and heat exhaustion by preserving the drainage of potassium and electrolytes in the sweltering heat. Millets can be chosen according to the season, depending upon their digestibility.
Water is your body's best friend for temperature regulation. Even indoors, drink enough throughout the day to stay hydrated. This habit helps your body flush toxins and absorb nutrients from your food more efficiently.
Ideally, kodo, barnyard millet, foxtail millet, ragi and jowar are consumed in summer. Below are some various forms of millet that can be consumed in different forms such as:
Cold ragi soup
Energy bar
Mysore millet dosa 4.
Ragi flakes 5.
Bajra flour to make bhakri/roti 6.
Cereal biscuit (made with jowar)
Bajra yoghurt salad
Jowar pilaf (with basmati rice)
How to Consume Millets?
The beauty of millets lies in their versatility. You can incorporate them into your meals in many forms, including:
As a substitute for rice: Millets can be used instead of rice in dishes like pulao, biryani and khichdi.
As a porridge: Millets can be cooked into a porridge with milk or water and served with fruits and nuts.
As a flour: Millet flour can be used to make roti, dose and pancakes.
As a snack: Millet puffs, roasted millets, or millet muesli are healthy snacks that can be consumed.
Explore these easy recipes featuring millets here:
Benefits of Millets Over Wheat and Rice
Millets are consumed in whole form, unlike rice and wheat (which are also available in refined forms like maida, suji, etc.). They have more vitamin B, fibre, minerals, and, most importantly, a low glycaemic index.
Other Benefits of Millets
Rich in Antioxidant: Millets contain antioxidants that lower the serum cholesterol level and detoxify the liver, increasing immunity.
Weight loss: Studies suggest adding millet to your diet will control obesity and high cholesterol. They are low in calories, gluten-free and high in fibre, and hence reduces cravings. Foxtail millet, finger millet and pearl millet are particularly beneficial in the weight loss.
Promote Heart Health: Millet's soluble fibre helps to reduce "bad cholesterol" levels, reducing the risk of atherosclerosis and heart disease. Millet also decreases triglyceride levels.
Blood Sugar Regulation: Millets are low on the glycaemic index (GI); therefore, they release glucose into the bloodstream more slowly than high-GI foods.
Abundant in Beta-carotene: Many millets, especially the darker ones, are high in the antioxidant & eye-health-promoting beta-carotene, which is also a precursor of vitamin A, which is needed for optimal nutrition.
Gluten-free food: Millets are a healthy option for those with gluten sensitivity or celiac disease.
Recipe for Millet Snacking
Millet Thepla
This type of snack is an excellent replacement for bakery products and other savoury snacks like flitters, bhujiya, packed potato chips, nachos, etc.
Ingredients required:
1 cup foxtail flour
½ cup bajra (Pearl millet) flour
½ cup whole wheat flour
2 cups fresh fenugreek leaves
¼ cup curd
1 tsp of sesame seeds (optional)
1 tsp cumin-coriander powder
1 tsp turmeric powder
1 tsp oil
Salt as per your taste
Cooking instructions:
Add fenugreek leaves and flour in a blow.
Add curd and spices according to the taste.
Water should be added slowly to maintain the consistency. Ultimately, the dough can be made soft.
Once the dough is done, let it rest for 10 min.
Roll into a circle shape.
Bake on hot tawa on both sides until it is light brown.
Serve with curry/curd/hummus.
Millet Mango Smoothie
Smoothies are the best way to get a whole meal in one glass. A well-blended smoothie is suitable for all age groups and can be adjusted according to your requirements. You can add seasonal fruits and customise the taste and calories.
Recipe:
½ cup foxtail millet
1 cup water
2 ripe mangoes
1 cup milk
1 tsp honey (optional)
Cooking instruction
Wash, rinse & soak foxtail millet for 30 minutes.
Cook millet by adding 1 cup of water. It will take 20 minutes to cook and should be allowed to cool down.
Add chopped mangoes with honey and cooked millet in a blender and blend till smooth.
May garnish with chopped mango pieces & ready to serve.
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