5 millet that will help you shed some pounds and artistic recipes to strive

A Millet is a food source rich in protein, fiber and plenty of vitamins, as well as being low in calories and a veritable food storehouse. These superfoods have a low glycemic index. This allows them to be digested and absorbed by the body slowly, meaning you get maximum absorption of nutrients without a spike in sugar levels.

Additionally, these gluten-free grains are rich in minerals and are great for people looking to lose extra weight.

We explore this interesting property of millet and also give you some amazing recipes to try.

1. Foxtail Millet (kakum)

For anyone looking for a healthy snacking option, you’ve just come to the best. This millet’s richness in vitamin B12 and omega-3 fatty acids ensures you’re getting your vitamin dose.

With their thin, crispy skins and yellow, pearly appearance, millet foxtails are easy to spot. The main component of millet is the amino acid tryptophan. It supports the feeling of satiety and prevents hunger pangs. Besides that, millet performs a very important function as it prevents the body from accumulating extra fat in adipose tissue.

Foxtail Millet: Instagram: anahitadhondy

2. Pearl Millet (Bajra)

Whether in powder form or even in its original form, bajra is one of the most popular ingredients in our grandmother’s recipes. It is rich in niacin, riboflavin, vitamin B6 and iron.

This millet is a preferred option for those suffering from gluten intolerance as it is gluten free. Also, what accounts for its weight loss properties is its caloric density of 1.2.

3. Sorghum (jowar)

Another healthy option when it comes to millet is jowar. What sets it apart and makes it a preferred weight loss option is that the starches it contains are complex and therefore the body finds these difficult to digest.

It gives a feeling of satiety without gaining weight. In fact, many people choose jowar rotis as a healthy alternative to atta. This is due to the policosanol content in millet, which helps lower cholesterol levels.

Jowar RotisJowar Rotis, Photo credit: Instagram: foodfiles19_20

4. Finger millet (ragi)

Anyone who has enjoyed Udupi cuisine or heard of the health benefits of these foods will know the wonders of this millet. Not only is it high in fiber and amino acids, but it also has a unique blend of complex carbohydrates, fiber and protein. This ensures that one is getting their daily nutritional needs without feeling hungry.

Native to Karnataka, millet is loved by everyone, especially pregnant women, across India due to its high iron content. It is also said to balance hormones, making pregnancy easier.

5. Barn millet

Barn millet has a high fiber content of 13.6 g per 100 g grains. This high fiber content helps you avoid unnecessary eating.

In addition, millet also boasts a variety of antioxidants that help keep various diseases at bay.

Contrary to popular belief, millet doesn’t have to be boring. Here are some finger licking options you might want to try.

barn milletBarnyardgrass: Photo credit: Instagram: malathy.ajay

  1. Millet Bhelpuri (serves 4)

ingredients

  • 1 cup mixed millet flakes
  • 1 cup ragi flakes
  • 3 cups puffed rice flakes
  • 1/2 cup peanuts, toasted
  • 1/2 cup amaranth & Namkeen brown rice
  • 2 tbsp chaat masala
  • 3 tbsp black sesame seeds
  • 4 potatoes (diced), boiled
  • 2 onions, chopped
  • 2 tomatoes
  • 4 tbsp lime juice
  • 2 tbsp green chilies
  • 3 tbsp green chutney
  • A handful of fresh cilantro
  • 3 tbsp moringa leaf powder

method

  1. Take a bowl and add mixed millet, ragi flakes and puffed rice flakes. Now add roasted peanuts along with amaranth and brown rice namkeen. Sprinkle in chaat masala and black sesame seeds.
  2. Moisten the mixture with potatoes, tomatoes, onions, lime juice and green chilies. Mix well.
  3. Later add moringa powder and green chutney and mix well.
  4. Garnish with coriander leaves and serve.

2. Millet biryani (serves 2)

ingredients

  • 1 1/2 cups foxtail millet
  • 2 onions, sliced
  • 2 carrots, 1/2 inch pieces
  • 15 green beans, 1/2 inch pieces
  • 1 cup shelled green peas
  • Salt – to taste
  • 8 pods of green cardamom
  • 1 black cardamom
  • 15 cloves
  • 1/2 inch cinnamon stick
  • 1 bay leaf
  • 1/2 tsp cumin (shahi jeera)
  • 1 1/2 tsp ginger garlic paste
  • 1 tsp turmeric powder
  • 1 tsp red chili powder
  • 1 tsp coriander powder
  • 1 cup of tomatoes
  • 1 tsp garam masala powder
  • 1 tsp lemon juice
  • 2 tsp fresh coriander leaves, chopped
  • 2 teaspoons fresh mint leaves, chopped

method

  1. Cook the foxtail millet in four cups of boiling salted water with the cardamom, cloves, and cinnamon until three-quarters is done.
  2. Drain off excess water and set aside.
  3. Cook the chopped vegetables and keep them aside.
  4. Add green cardamom, cloves, black cardamom and cinnamon along with bay leaf and cumin and toast in a heavy bottomed pan.
  5. Add tomatoes, ginger garlic paste, fried onions, carrots, green beans, and cooked green peas.
  6. Sprinkle with salt, cover and cook over medium heat for two minutes.
  7. Add turmeric powder, red chilli powder, coriander powder and garam masala powder and mix well. Simmer for two minutes.
  8. Put a layer of millet on top, put half of the boiled vegetables on top.
  9. Sprinkle roasted onions, lemon juice and food coloring with milk garam masala powder, coriander leaves and mint leaves.
  10. Cover with a lid and cook. Leave it for five minutes. Serve hot.

NOTE: For chicken biryani, substitute chicken for vegetables. The rest of the procedure remains the same.

3. Ragi pancakes (serves 2)

ingredients

  • 1/2 cup ragi flour (finger millet/nagli)
  • 1/2 cup whole wheat flour
  • 1 ripe banana, mashed
  • 1 teaspoon baking powder
  • 1 pinch of salt
  • 1 whole egg, whisked (or flaxseed egg substitute)
  • oil to lubricate

Ragi pancakesRagi Pancakes: Photo credit: Instagram: aishwarya_vinodh

method

  1. To start preparing the Banana Ragi Pancakes recipe, in a large mixing bowl, combine all the ingredients including the ragi flour, whole wheat flour, ripe bananas, baking powder, salt and egg. The dough should have a pourable consistency, but not be watery or too thick.
  2. Heat a pan greased with a little oil over medium-high heat. Once heated, pour a ladle or 1/4 cup of pancake batter into the pan.
  3. Let the pancake cook over medium heat. You’ll notice the top gets bubbles and air pockets and is slowly steamed and cooked. At this point flip to the other side and cook for about 30 seconds.
  4. Turn again and serve hot with butter and maple syrup. Continue with the remaining batter and, if using a cast iron skillet, grease the pan with oil after each batch.
  5. Serve banana ragi pancakes alongside a cocoa banana almond date smoothie or espresso for your morning breakfast.

4. Millet burger (for 1 person)

  • For patties:
    30 g kodo millet
    30 g watermelon seeds
    3 coriander leaves
    3 spring onion leaves
    3 basil leaves
    3 parsley leaves
    2 grams of mustard paste
  • For the salsa dip:
    1 tomato
    2 tbsp coriander leaves
    A pinch of salt
    1 onion
    15 ml olive oil
    A pinch of black pepper
    1 small spring onion leaf
  • For hummus:
    50 grams of chickpeas
    1 tbsp lemon juice
    5ml olive oil
    A pinch of salt
    A pinch of chilli powder
    1 tbsp coriander, chopped
  • For buns:
    20 g iceberg lettuce
    2 tomato slices
    2 pieces of onion slices
    1 bun

method

  1. Soak the watermelon seeds and millet separately about an hour in advance.
  2. Grind the millet and watermelon seeds into a fine paste.
  3. Add the coriander and mustard paste.
  4. Now add cumin powder.
  5. Add chopped basil, parsley and green onion leaves to this mixture.
  6. Add salt to taste.
  7. Shape this mixture into a patty and fry in a nonstick skillet until brown on both sides.
  8. In a bowl, add chopped tomatoes, onions, spring onions, and cilantro.
  9. Now add olive oil, black pepper and salt to taste. The salsa is ready.
  10. For the hummus, boil the chickpeas and puree to a fine paste.
  11. Add olive oil, coriander, chili powder, lemon juice, and salt to taste.
  12. Spread humus on the bun.
  13. Now place the patty with tomato slices, onions and iceberg lettuce on top.
  14. Serve with the salsa on the side.

5. Ragi Chakli (Serves 2)

ingredients

  • 250 g ragi flour
  • 150 g bean flour
  • 5 grams of ginger
  • 5 grams of chili
  • 2 grams of garlic paste
  • 5 grams of salt
  • 20ml oil

Ragi chakliRagi Chakli: Photo credit: Instagram: swaraas_sweet_delights

method

  1. Take the dry ingredients and knead them together. Add oil and the required amount of water.
  2. Let it become a semi-soft dough. Make two equal sizes.
  3. Place half of the dough in a chakli machine.
  4. Squeeze out the dough rolls. Put chaklis in a preheated oven. The temperature should be around 360 degrees Fahrenheit for 15-20 minutes.
  5. Take the other half and repeat the process. Leave to cool, the chakli swirls are ready to use.
Sources
A Review of Millet’s Role in Weight Loss by Asritha V published August 30, 2021.
What is Bajra? Everything You Need to Know by Cecilia Snyder published October 2, 2020.
Are There Health Benefits of Eating Sorghum? by WebMD, published October 8, 2020.
5 best millet for weight loss with tasty and delicious recipes from Tapas Chandra Roy.
Ragi: Health Benefits, Nutrition, Skin & Hair Applications, Recipes, Side Effects, posted June 6, 2022.
Mixed Millet Bhel Puri Recipe by Daisy Malik.
Foxtail Millet Vegetable Or Chicken Biryani released May 11, 2020.
Ragi Pancake Recipe With Bananas by Archana Doshi published December 3, 2013.
Kodo Millet Burger Recipe by Pramod Ladka.
Baked Ragi Chakli Recipe by Gopal Jha.

Edited by Yoshita Rao

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