Millet Recipes: How to Add This Superfood to Your Diet

Millets are various small-seeded cereal crops found in different regions of India. They are naturally gluten-free, fiber and nutrient-rich. Different millets found in India are jowar (sorghum), kodo millet, sama millet (small millet), barnyard millet, foxtail millet, ragi (finger millet) bajra (pearl millet). They are very good for your health. Before knowing how to include millet in your diet, let’s understand the health benefits of millet.

Health Benefits of Millet

Millets are a powerhouse of nutrients and offer various health benefits:

1. They are high in nutrients and a good substitute for rice.
2. Good amount of potassium and magnesium helps reduce stress.
3. Loaded with fiber to keep you fuller for longer. It also relieves constipation.
4. Prevents hormonal imbalance in women.
5. Millets are a good source of niacin, which helps keep the skin healthy.
6. Dark millets are a good source of beta-carotene, an antioxidant that supports healthy eyes.
7. The presence of soluble and insoluble fiber millets helps in healthy gut flora and reduces the risk of colon cancer.
8. Millets are rich in calcium, iron and protein, making them a complete food for pregnant and lactating mothers.
9. Vitamins like riboflavin, thiamin, niacin, and folic acid help in cell growth, nervous system, and spinal cord development.
10. Minerals like iron, phosphorus and potassium help in  formation and nerve conduction.
11. Eating millet is beneficial for diabetics and those suffering from heart disease.

Also Read: Millets for weight loss: Shed extra kilos with this superfood

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Ways to include millet in your diet

Now that you know the health benefits of including this superfood in your diet, here are some ways to add millets to your diet:

• Chillies can be ground into a fine batter and made into roti/chapati and dosa.
• Use it to prepare healthy cookies, breads and burger buns by baking.
• Substitute millets in any rice based dishes like kichidi, pulao, tamarind rice, bisibelebath etc.
• Substitute for puffed ragi/bajra/jowar rice puff. Use them as a snack in chivda, murmura and puffed rice balls (sweet). Along with rice flakes, minumu flakes are also available in the market.

Millet recipes you can try

1. Bajra-Wheat Palak Roti

Required:

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• 200 grams of millet
• 100 grams whole wheat flour
• 1 bunch spinach leaves
• 2 cloves 2 cloves of garlic
• Curd 15 ml
• 2 chopped green chillies
• Coriander leaves 3 tbsp
• Turmeric 1/4 tsp
• Salt to taste

Method:

1. Mix all the ingredients into a batter.
2. Make it into a roti and cook it in a pan with ghee/oil.
3. Serve hot with yogurt or chutney of choice.

Also Read: Skip rice and wheat and try millets for dinner!

2. Copper jaggery

Required:

• 1 cup ragu soaked overnight
• 1/2 cup jaggery powder
• A pinch of salt
• Chopped nuts 2 tbsp
• Ghee 1 tbsp

method

1. Grind the soaked ragu well to get thick milk.
2. Take copper milk in a pan and add jaggery and salt to it and mix well. Heat the mixture on low flame for several minutes.
3. Stir constantly to avoid lumps and add ghee in small portions while stirring.
4. After the mixture hardens, add the chopped nuts and transfer it to a greased plate and let it cool.
5. Cut into desired shape and serve.

3. Pearl millet dosa

What’s needed

• 1 cup pearl millet
• 1/4 cup urad dal
• Rice flakes 2 tbsp
• Salt to taste

method

1.Soak pearl millet, rice flakes and urad dal separately in water for 4 hours.
2. Grind them separately to a sandy texture and add salt as required.
3. Ferment them overnight or for 8 hours.
4. Prepare the dosa and serve hot with tomato or coriander chutney and sambar.

4. Millet Millet Ladoo

What’s needed,

• 150 grams of copper flour
• 150 grams of millet flour
• 150 grams of sorghum flour
• 75 grams of flour
• 30 grams mixed nuts and dry fruits chopped
• 1 tablespoon toasted flax seeds or sesame seeds
• Ghee 3 tbsp
• 2 dry cardamoms

Method:

1. Heat ghee in a pan and fry all the batter on medium flame until fragrant. Keep it aside.
2. Dissolve the jaggery in a separate pan with water. After it melts the flour should be added slowly to avoid lumps.
3. Add nuts and seeds. Remove from flame.
4. Make ladoos by greasing your hands with ghee.
5. Store in an airtight jar.

Chickpeas are rich in nutrients so you should add them to your diet without thinking twice. However, consult a nutritionist or your doctor to check for possible complications.