Know All About Millets

The substitute of wheat and rice are considered as “millet” which are categorized as super-food and are good source of minerals and minerals. Millets are ideal for diabetics looking for an alternative grain to rice. They also help increase the bio-availability of minerals and have strong antioxidant.

Here are some healthy millets that can replace the rice and wheat easily:

1] Ragi

Ragi is a richest source of Calcium and Iron. A good source of insoluble fiber which makes a person feel full for longer and hence controls the appetite.

It is also good for Diabetic as it has low Glycemic index, which helps in maintaining the blood sugar levels.

Ragi Uttapam

Ingredients

• Ragi Flour- 1 tbsp
• Rice (raw)- 1 tbsp
• Urad dal (raw)- 1 tbsp
• Grated carrot- 10gm
• Finely chopped Green Chilli- 1
• Cumin Seeds- 1/4th tsp
• Finely chopped coriander (cilantro) leaves- 1 tsp
• Salt- as per taste
• Oil- 1/2 tsp
• Water- as required

Method

1. Soak urad dal and rice separately for about 4 hours and grind together to form a batter.
2. Add the ragi flour to the batter and mix well.
3. Add salt and water to make smooth batter.
4. Keep the batter aside for 15minutes.
5. Heat a non-stick tava, grease it with 1/4th tsp oil. Pour the batter and spread it evenly in a circular shape.
6. Add the grated carrot, chopped coriander (cilantro) leaves, chopped green chilli on the batter.
7. Cover the pan and cook on low heat until ragi uttapam is cooked at the bottom.
8. Uncover the pan & add the remaining 1/4th tsp oil on it and flip the other side to cook.
9. When both the sides are cooked, remove the ragi uttapam on a plate.
10. Serve hot with mint-coriander chutney.

2] Quinoa

Quinoa is a complete source of protein and a good source of anti-inflammatory, monounsaturated and omega-3 fatty acids. A heart-healthy grain, it is known to reduce “unhealthy” cholesterol and contains high-levels of anti-oxidants.

Quinoa can be consumed either as a milk porridge or sprouted quinoa can also be made and used in salads and sandwiches.

Vegetable Quinoa Khichdi

Ingredients:

• Quinoa 30 gms
• Yellow dhal, uncooked 1 tbsp
• Green split moong dhal, uncooked 1 tbsp
• Ginger, minced ½ tsp
• Garlic, minced ½ tsp
• Turmeric a pinch
• Chopped vegetables (tomatoes, onions, spinach, bell peppers, carrots, peas) 1 cup
• Water 1 cup, add as per consistency
• Oil ½ tsp
• Salt use minimum, to taste

Method:

1. Rinse quinoa, and both dhal's in a bowl till the water is not so white and foggy.
2. Drain all the water out.
3. Pour into the pressure cooker and add all vegetables, ginger, garlic, and turmeric (optional). Add water into the cooker till all vegetables are dunked about ½ cup.
4. Let the pressure cooker build pressure up to 3-4 whistles, release air/steam from the cooker and open slowly to see if quinoa and veggies are cooked.

3] Jowar

Jowar is rich in iron, vitamin B & E, potassium, zinc, calcium, magnesium, iron and fiber. It is popular as one of the gluten free,high-protein, cholesterol-free source of a variety of essential nutrients, including dietary fiber, iron, phosphorus and thiamine millet among those with gluten sensitivity.

The phytochemical levels are so high in this millet that they have shown potential usefulness in reducing obesity as well.

Chatpata Puffed Jowar

Ingredients:

• Puffed Jowar - 1 katori
• Tomatoes - 1 katori
• Cucumber Peeled - 1 cup
• Red chili powder - ¾ tsp, as per taste
• Salt use minimum, to taste
• Lemon Juice - 1 tsp (alter as per taste)
• Fresh coriander leaves to garnish

Method:

1. Heat a non-stick pan. Remove the seeds from the tomatoes and chop finely. When the pan is well heated, add the jowar and toss and roast.
2. When the jowar begins to puff, cover and let them puff completely. Remove the lid and cool. Remove the seeds from the cucumber and chop finely
3. Place the tomatoes and cucumber in a mixing bowl. Add corn, red chilli powder, salt, and chaat masala and lemon juice. Chop coriander leaves and add. Toss with 2 spoons.
4. Transfer into a serving bowl, sprinkle the puffed jowar on top and serve immediately.

4] Barley

Barley is an excellent source of both soluble and insoluble fiber and selenium and a good source of phosphorous, copper and manganese.

The insoluble fiber helps to prevent colon cancer and maintain regular bowel movement. The soluble fiber lowers blood cholesterol and slows down absorption of sugar and reduces the risk of type 2 diabetes.

The presence of copper in barley reduces symptoms of rheumatoid arthritis. It also maintains flexibility in bones and joints.

The selenium present in barley preserves elasticity of the skin, along with manganese and it gives the body a feeling of well-being.

Mediterranean Barley Salad

Ingredients :

• Barley (raw) - 2 tbsp
• Vegetable broth/plain water - 1 cup
• Chopped olives - 1/4th cup
• Tomato, diced - 1
• Cucumber, diced - 1/2
• Chopped flat-leaf parsley - 1 tsp
• Onion, chopped - 1/2
• Oil - ½ tsp

Method :

1. Bring broth to a boil in a medium saucepan.
2. Add the barley, oil, and salt. Bring back to a boil, adjust heat to maintain a gentle simmer, cover and cook until tender, about 15 minutes.
3. Remove from the heat and let stand, covered, for 5 minutes more. Drain excess liquid, if needed. Cool.
4. Meanwhile, whisk the lemon juice, salt, and pepper in a large serving bowl.
5. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth dressing.
6. Add the barley and the remaining salad ingredients and toss to coat with the dressing. Serve.

5] Buckwheat

Buckwheat is full of nourishment yet tasty food. Its high fiber content is a boon for weight loss. The grain contains both insoluble and soluble fiber, which help to lower “’unhealthy” cholesterol, balance blood sugar levels and keep the gut healthy.

It is rich in antioxidant flavonoids that helps protect the heart, and is ideal for gluten-free diets.

Buckwheat Dhokla

Ingredients :

• Buckwheat flour - 20g
• Low fat sour curd - 1 tbsp.
• Ginger-garlic-chilli paste - 1 tsp
• Oil - ¼ tsp.
• Chopped coriander - 1 tbsp
• Chopped onion – 1 tbsp
• Salt to taste

Method :

1. Add buckwheat flour, curd and ginger-garlic- chilli paste and mix well to make the dhokla batter.
2. Keep aside to ferment for 2 to 3 hours.
3. Add salt and onion to the batter and mix well.
4. Mix gently and pour the batter into a greased thali.
5. Steam for 10 minutes till the dhoklas are firm.
6. Cool slightly and cut into pieces.
7. Serve hot garnished with coriander.

6] Bajra

Bajra is a rich source of iron, vitamin B & E, potassium, zinc, calcium, magnesium, manganese, phosphorus, amino acids, insoluble fiber which helps to speed up the intestinal transit time.

Masala Bajra Roti

Ingredients :

• Bajra flour - 2 tbsp
• A pinch of turmeric powder
• A pinch of chili powder
• A pinch of asafoetida
• A pinch of cumin seeds
• Finely chopped coriander - a few
• Salt - to taste

Method:

1. Combine together all the ingredients in a bowl and knead into a soft, smooth dough using enough water and keep aside.
2. Knead again till smooth and divide the dough into equal portions.
3. Roll out one portion of the dough and then circle.
4. Cook the roti on a non-stick tava (griddle) over a medium flame till both sides are golden brown.
5. Repeat with the remaining dough and serve hot.

7] Whole Oats

Oats contain multiple nutrients and a gummy, water-soluble fiber, beta-glucan, which helps reduce unhealthy cholesterol and helps to prevent big spikes in blood sugar levels.

Oats deliver benefits whether eaten raw or cooked. Can be consumed either porridge or can make sprouted oats.

Oats Falafel

Ingredients:

• Chickpeas (kabuli chana),soaked and boiled - 15 g
• Oats - 20 g
• Coriander seeds,roasted - ½ tsp
• Cumin seeds,roasted - ½ tsp
• Red chilli powder - ½ tsp
• Salt as per taste use minimum
• Black peppercorns,roasted - 2-3
• Green chilli - 1
• Fresh coriander leaves,chopped - 1tbsp
• Garlic - 1 clove
• Lemon juice - ½ tsp
• Bread crumbs 1 tbsp
• Olive oil - 1 tsp

Method:

1. Grind together chickpeas, coriander seeds, cumin seeds, red chilli powder, salt, peppercorns, green chilli, coriander leaves, garlic and lemon juice into a coarse paste.
2. Transfer the mixture into a bowl and add breadcrumbs, oats, olive oil and enough water to make a stiff dough.Divide the dough into equal portions and shape into one-inch ovals
3. Heat sufficient oil in a kadai and shallow-fry the falafels, a few at a time, on medium heat till golden brown.
4. Drain on absorbent paper.
5. Serve hot.

8] Bulgur Wheat

Bulgur wheat is a low-fat whole grain rich in dietary fiber. It aids digestion, acts as an anti-inflammatory and protects against cholesterol and gall stones.

It provides 5 g of fiber per 1/4 cup, which is 20 percent of the recommended daily value. Bulgar wheat fits well in a low-fat diet. It has no saturated fat, trans fat or cholesterol.

Vegetable Bulgur Wheat Chilla

Ingredients:

• Bulgar wheat- 1 tbsp
• Besan- 1 tbsp
• Curds- 2 tbsp
• Mix veggies (e.g. Chopped onion, tomato, grated carrot/bell pepper)- 1/4th cup
• Finely chopped green chillies- 1/2 tsp
• Asafoetida (hing)- 1/4th tsp
• Salt- as per taste
• Oil - 1/2 tsp
• Water- as per requirement

Method:

1. In a bowl, soak bulgar wheat in warm water for 10-15mintues.
2. After 10-15mintues, strain it and leave it aside to drain the water.
3. Grind the bulgur wheat to make smooth batter, can add water, if required.
4. Pour the batter into a large bowl, add besan, curd, mix veggies, green chilles, asafoetida and salt. Mix them well.
5. Heat a non-stick pain, add 1/2 tsp oil. Pour the batter into the pan and spread it evenly to make chilla.
6. Once it turns golden brown flip it for the other side to cook.
7. Place it on a plate. Serve hot with mint-coriander chutney.

9] Amaranth

Amaranth are high in antioxidants, are used in medicinal cooking as a source of high-quality protein, cholesterol-lowering phytosterols and anti-inflammatory phytochemicals.

Amaranth flour are gluten-free but as own a bitter taste so can be mixed with other gluten-free flour like oats, soybean. Or can use the leaves as saag or can add sprouted amaranth grains to salads and sandwiches.