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Healthy eating is one aspect of healthy living that you cannot ignore. Whether it’s for weight loss, blood pressure and blood sugar control, or a healthy heart, eating the right foods for your body is a must. In the world of nutrition, there is a resurgence in popularity for millets. These grains are packed with healthy nutrients, and making healthy millet recipes can help keep you and your family’s well-being in check!
Millets contain B-complex vitamins, minerals like iron, calcium, zinc, copper, essential amino acids, fatty acids, and dietary fiber. “Millet is seen as a future food for better health. As a result, the urban population has noticed a shift from refined grains to coarse grains or millets,” Komal Malik, chief dietitian at the Asian Institute of Medical Sciences, told Health Shots.
These cereals come in different varieties. There is sorghum, foxtail millet, baby millet, pearl millet, barley, kodo, proso and barnyard.
Easy and healthy millet recipes
Come and share healthy millet recipes by Komal Malik, before telling you more about why millets should be part of your diet.
Pearl millet curd recipe
Ingredients
* Pearl millet: 1/2 cup
* Water: 2 cups
* Curd: 1 cup
* Carrot: 3 tablespoons
* 2 teaspoons finely chopped coriander leaves
* Salt to taste
* Oil: 1 teaspoon
* Mustard seeds: 1/2 teaspoon
* Split urad dal: 1/2 teaspoon
* Curry leaves: 5-6 leaves
* Green pepper: 1 finely chopped
* Ginger – 1/4 inch piece
How to make pearl millet curd
1. Boil water in a saucepan. Cook the millets in boiling water until tender.
2. In a salad bowl, add the cooked millets and crush them well. To do this, add the curd and mix well.
3. Take a tadka pan and heat some oil in it. Add seasoning to hot oil and allow to cool.
4. Transfer the tempering to the millets with the grated carrot, the coriander leaves and add the salt. Mix well.
5. Serve chilled and garnish with coriander leaves!
Millet Dosa Recipe
Ingredients
* Small millet: 35 g
* Black gram (without skin): 35 g
* Rice: 40g
* Fenugreek seeds: 1 teaspoon
* Salt: to taste
* Oil for watering
How to Make Finger Millet Dosa Recipe
1. Rinse the millets and soak them for 4-5 hours. Soak black gram, rice and fenugreek seeds separately for 2 hours.
2. Grind these soaked items together. Make sure it is a smooth paste. Be sure to add a little water as needed.
3. Transfer the dough to a container and let it ferment in a warm place for 5-6 hours.
4. Add water to the dough and bring it to a spreadable consistency.
5. Now heat up a griddle. Take a deep ladle and fill it with the batter. Spread it out in a circular motion as you would a regular dosa.
6. Drizzle oil around the dosa. When one side is golden and crispy, flip it over. Cook the other side for half a minute, before flipping it again and folding it.
7. Serve with a mint chutney!
For more millet recipes, click here!
What are the health benefits of millet?
According to the diet expert, millets have many health benefits. Let’s find out
1. Millet boosts weight loss
Many people turn to millet for weight loss. Millets are rich in dietary fiber. They increase the transit time of food through the intestine, which slows down the process of digestion and absorption. It bulks up the diet and helps in satisfying hunger, thus helping in weight reduction.
2. Millets can help you manage diabetes
Diabetes is a disease that affects millions of people around the world. Millet helps balance blood sugar because it has a low glycemic index. It helps to reduce postprandial hyperglycemia. It contains significant levels of magnesium, which is an important mineral for increasing insulin efficiency.
Read also: This 67-year-old man uses miracle millets to reverse diabetes
3. PCOS management is possible with millets
Polycystic ovary syndrome is a common hormonal disorder that affects an increasing number of women. PCOS is elevated in overweight young women and exhibits insulin resistance compared to lean PCOS women. A high fiber diet like millet (jowar and bajra) helps regulate insulin level and helps in weight loss. It reduces insulin resistance which helps regulate hormones and decrease the risk of diabetes.
4. Millet May Help Stabilize Thyroid Hormone
Thyroid hormone helps regulate metabolic processes and is essential for growth and development in children and adults. Millets contain lots of vitamins, minerals and phytonutrients, which have many health benefits. But pearl millet is not recommended for people with thyroid dysfunction because it contains anti-nutritional goitrogens. These suppress the activity of the thyroid gland and cause goiter and lead to metabolic disorders.
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