Millets are a group of small-seeded grains that have been a staple food in many cultures for centuries. They are easy to grow, highly nutritious, and have a host of health benefits. In this blog post, we will explore the health benefits of four different types of millets - kodo, foxtail, barnyard, and little - and share two delicious recipes to help you incorporate them into your diet.
Health Benefits of Millets
- Rich in Nutrients: Millets are a great source of protein, fiber, vitamins, and minerals. They contain high amounts of magnesium, phosphorus, and potassium, which are essential for maintaining healthy bones and muscles.
- Good for Digestion: Millets are highly digestible and help regulate bowel movements. They also contain prebiotic fibers that promote the growth of healthy gut bacteria, which are important for a strong immune system.
- Helps Control Blood Sugar: Millets have a low glycemic index, which means they release sugar slowly into the bloodstream. This helps prevent spikes in blood sugar levels and makes them a great option for people with diabetes.
- Helps in Weight Loss: Millets are low in calories and high in fiber, which helps keep you full for longer periods of time. This can help you reduce your calorie intake and promote weight loss.
- Reduces the Risk of Chronic Diseases: The antioxidants in millets help protect against chronic diseases such as heart disease, cancer, and Alzheimer's disease. They also have anti-inflammatory properties that help reduce inflammation in the body.
- Kodo Millet Upma: Upma is a popular Indian breakfast dish that is made with semolina or rice. This version uses kodo millet instead, which is gluten-free and highly nutritious.
- 1 cup kodo millet
- 2 cups water
- 1 onion, chopped
- 1 tomato, chopped
- 1 green chili, chopped
- 1/2 tsp mustard seeds
- 1/2 tsp cumin seeds
- 1/2 tsp turmeric powder
- 1/2 tsp red chili powder
- 1 tbsp oil
- Salt to taste
- Coriander leaves for garnishing
- Rinse the kodo millet in cold water and drain.
- In a pan, heat the oil and add the mustard seeds and cumin seeds.
- Once they start to splutter, add the chopped onion, tomato, and green chili and sauté for a few minutes.
- Add the turmeric powder, red chili powder, and salt to the pan and mix well.
- Add the kodo millet to the pan and stir well.
- Add 2 cups of water and stir again.
- Cover the pan and let it cook on low heat for 20-25 minutes, or until the millet is tender and the water has been absorbed.
- Garnish with coriander leaves and serve hot.