Millets - Best Places of Interest

Millets are for all

Millets, the golden grain, are dominating everyone’s diet because of their numerous benefits.

types of millets — Image courtesy- Everyday Nourishing foods

Here is how various people use it-

Chef’s favourite

Millets culinary versatility adds to their popularity in modern cuisine. They can be prepared in a variety of ways, yielding a wide diversity of textures and flavours. Chefs are experimenting with millets because of their versatility in cooking, which includes boiling, steaming, toasting, and even fermenting. It can be used to make cereal, salad dressings, soups and stews, and even desserts. Chefs and household cooks are experimenting with millets to create new recipes that showcase their unique features and provide variety in culinary experiences. From rotis to tortillas and crisps to salads, risottos, and even brownies, the millet revolution has dominated the culinary world over the last year.

Farmer’s choice

Millets are resistant to high temperatures, frequent droughts, and flooding, and they maybe grown in both dry and rainy areas. In comparison to other crops, the amount of water required for production is small. Millets are pesticide resistant. These characteristics make it a favourite among farmers. Millets have a comparatively lengthy storage life (two years or more) when compared to other crops, making them ideal contingency crops. Millets provide numerous farm revenue streams, including food, fodder, sugar production and biofuels. Because it is very resistant to climate stress, pests, and diseases, it takes little maintenance and thus helps to reduce total growing expenses and increase profitability for farmers.

Dietician recommends

Millets have earned the reputation of being nutri- cereals as they provide most of the nutrients required for the normal functioning of the human body. The energy, protein, good fats, minerals, and vitamins that millets provide make them a superfood. High in fibre, naturally gluten-free, and known to induce a hypoglycemic response, they help mitigate different lifestyle conditions. They also recommended for the well-being of infants, pregnant and lactating mothers, the elderly and convalescents in various suitable forms. Nutritionists suggest including millets in the daily diet of all for their nutritive value, multiple health benefits, and disease-fighting capabilities.

Must- have for women

Women’s bodies change frequently throughout their lives, and nutritional interventions are required at each stage to adjust these changes. Millets are high-energy super foods that provide all of the key amino acids needed for women’s health. Millets are high in calcium, iron and magnesium which help avoid anemia, improve hormonal health, and boost immunity. Millet rich diets have been shown to benefit women for maintaining regular menstrual periods are those who have PCOS.

Millets are especially useful to postmenopausal women, as they protect against arthritis, cardiovascular disease and excessive cholesterol. Regular consumption of high -protein and mineral -rich millets aids in body weight maintenance by adding bulk to the diet, which increases satiety. Millets are thought to boost blood production, nourish the spleen, and promote hunger during pregnancy. Millets such as sorghum are recommended for pregnant and breastfeeding mothers in various parts of India due to their high mineral and vitamin content (such as copper and iron,) which boosts immunity.

Cherished by children

Millets include important nutrients such as iron for hemoglobin maintenance, calcium for bone health, zinc for immunity and growth, and protein for strength. Millets are ideal food source for meeting the nutritional demands of children. These nutritional grains have also been recognized as important providers of nutrients such as protein and iron. Millets provide nutritional value, promote food security and aid in the prevention of malnutrition. Because they are high in energy, millets are the most popular food among children, and a wide variety of delights ranging from pancakes to cookies can be produced using them.

Elders delight

Millets are high in healthy fats and fibre, making them crucial for senior people’s health. Older adults have gastrointestinal health issues and require readily digestive nutrients, which millets can provide. They also help reduce constipation, which is prevalent among the elderly. Abundant phytonutrient supply and antioxidants radical scavenging activities postpone the onset of lifestyle diseases, including diabetes and dyslipidaemia. Many people are prone to developing food intolerance as they age, necessitating dietary options that are both nutritionally dense and hypoallergenic such as millets.

Source – The Times of India, January 21 2024

Millets and their benefits

You may like to read Millets and their benefits

Millets are a type of ancient grain that is gluten-free and rich in protein, fiber, minerals, and antioxidants.

They have many health benefits, such as improving digestion, immunity, blood sugar control, and heart health. Millets can also help with weight loss, as they are filling and low in calories.

There are different types of millets, such as foxtail, finger, pearl, buckwheat, and more. Each one has its unique flavor and texture. Millets can be cooked like rice or quinoa, or used to make salads, fritters, burgers, granola, porridge, breads, and cakes.

a world map made of grains and beans, millets — Photo by Monstera Production on Pexels.com

Here are some easy and delicious recipes to try with millets:

– Spiced millet salad with chickpeas and garam masala

– Millet sweet corn fritters with honey and coconut

– Puffed millet granola with almonds and dried fruits

– Easy summer millet salad with cucumber, tomato, and feta cheese

– One-pot millet pilaf with vegetables and turmeric

– Millet veggie burgers with oats and herbs

– Millet porridge with milk, nuts, and berries

Millets are a group of gluten-free grains that are rich in protein, fiber, minerals, and antioxidants. They have many health benefits, such as improving digestion, immunity, blood sugar control, and heart health. Millets are also easy to cook and versatile. You can use them to make salads, pilafs, burgers, fritters, porridge, breads, and cakes. Here are some recipes you can try with millets:

– Spiced millet salad: Cook millet with water, salt, garam masala, and turmeric. Fluff with a fork and toss with chickpeas, tomatoes, cucumbers, cilantro, lemon juice, and olive oil.

– Millet sweet corn fritters: Mix cooked millet with corn kernels, eggs, flour, baking powder, salt, pepper, and parsley. Drop spoonfuls of the batter on a greased skillet and cook until golden on both sides. Serve with sour cream or yogurt.

– Puffed millet granola: In a large bowl, toss puffed millet with almonds, coconut flakes, cinnamon, and salt. In a small saucepan, heat honey and coconut oil until melted. Pour over the millet mixture and stir well. Spread on a baking sheet and bake in a preheated oven at 300°F for 15 minutes or until golden. Let it cool completely and store it in an airtight container.

Mission Millets

Gluten-free grains

If you want to try some other gluten-free grains, there are plenty of options to choose from. Some of them are quinoa, buckwheat, rice, corn, amaranth, teff, and sorghum. They all have their unique flavors and textures and can be used in similar ways as millets.

Quinoa is one of the most popular gluten-free grains. It’s very nutritious and has all the essential amino acids that your body needs. Quinoa is also very versatile and can be used in many different recipes. Here are some tasty recipes you can make with quinoa:

– Quinoa veggie burgers: Mash some cooked quinoa with black beans, oats, onion, garlic, cumin, salt, pepper, and cilantro in a large bowl. Shape the mixture into patties and cook them on a greased skillet until browned on both sides. Serve them on buns with your favorite toppings.

– Quinoa pilaf with vegetables and turmeric: Cook some quinoa with water, salt, turmeric, and bay leaf in a pot until fluffy. In another pan, sauté some onion, carrot, celery, peas, raisins, almonds, salt, pepper, and parsley in some oil until soft. Fluff the quinoa with a fork and toss it with the vegetable mixture.

– Quinoa breakfast bake with pears: In a small bowl, whisk some eggs with milk, honey, vanilla, cinnamon, nutmeg, salt, and baking powder. In a large bowl, toss some cooked quinoa with chopped pears and walnuts. Transfer the quinoa mixture to a baking dish and pour the egg mixture over it. Bake it in the oven at 375°F for 25 minutes or until set.

Buckwheat is another gluten-free grain that has a nutty and earthy flavor. It’s very nutritious and has all the essential amino acids that your body needs. Buckwheat is also very versatile and can be used in many different recipes. Here are some tasty recipes you can make with buckwheat:

– Buckwheat mushroom risotto: Toast some buckwheat groats in a pot until fragrant. Then add some vegetable broth, salt, pepper, and bay leaf and bring to a boil. Reduce the heat and simmer until the buckwheat is tender. In another pan, sauté some onion, garlic, mushrooms, thyme, salt, pepper, and butter until soft. Stir in some parmesan cheese and parsley. Serve the buckwheat topped with the mushroom mixture.

– Buckwheat kale salad: Cook some buckwheat groats with water and salt until fluffy. In a large bowl, whisk some olive oil, lemon juice, honey, mustard, salt, pepper, and garlic. Add some chopped kale and massage it with the dressing until wilted. Toss in some cooked buckwheat, cherry tomatoes, avocado, feta cheese, and almonds.

– Buckwheat banana bread: In a large bowl, mash some ripe bananas with a fork. Add some eggs, maple syrup, coconut oil, and vanilla extract, and mix well. In another bowl, whisk some buckwheat flour, baking soda, baking powder, cinnamon, nutmeg, salt, and walnuts. Add the dry ingredients to the wet ingredients and stir until combined. Pour the batter into a greased loaf pan and bake in the oven at 350°F for 45 minutes or until a toothpick comes out clean.

Amaranth is another gluten-free grain that has a nutty and earthy flavor. It’s very nutritious and has all the essential amino acids that your body needs. Amaranth is also very versatile and can be used in many different recipes. Here are some easy ways to cook amaranth:

– Amaranth porridge: In a pot, bring 2.5 cups of water to a boil. Add 1 cup of amaranth and a pinch of salt. Reduce the heat to low and simmer for about 20 minutes or until the water is absorbed. Fluff with a fork and serve with your choice of milk, fruits, nuts, seeds, or sweeteners.

– Amaranth pop: In a skillet over high heat, toast 1 tablespoon of amaranth at a time until they pop like popcorn. Shake or stir constantly to prevent burning. Transfer to a bowl and repeat with more amaranth if desired. Sprinkle with salt or sugar and enjoy as a snack or use as a topping for salads or soups.

– Amaranth pilaf: In a pot, bring 3 cups of vegetable broth to a boil. Add 1 cup of amaranth, 1/4 teaspoon of turmeric, and a bay leaf. Reduce the heat to low and simmer for about 20 minutes or until the liquid is absorbed. Fluff with a fork and stir in some chopped parsley or cilantro. Serve as a side dish or add some cooked beans or veggies for a complete meal.

Corn is another gluten-free grain that has a sweet and juicy flavor. It’s very nutritious and has many health benefits such as improving digestion, immunity, eye health, and skin health. Corn is also very versatile and can be used in many different recipes. Here are some delicious recipes you can make with corn:

– Corn soup: In a blender or food processor, puree 2 cups of corn kernels with 2 cups of water until smooth. Transfer to a pot and bring to a boil. Add 2 tablespoons of butter, salt, pepper, and nutmeg to taste. Simmer for about 10 minutes or until slightly thickened. Garnish with some fresh parsley or cilantro.

– Corn cheese balls: In a large bowl, mash 1 cup of boiled potatoes with a fork. Add 1 cup of grated cheese, 1/4 cup of corn kernels, 2 tablespoons of corn flour, salt, pepper, oregano, and chili flakes to taste. Mix well and shape into small balls. Coat them with some bread crumbs and deep fry them in hot oil until golden and crisp. Serve hot with ketchup or chutney.

– Corn salad: In a large bowl, toss 2 cups of cooked corn kernels with 1 chopped tomato, 1/4 cup of chopped onion, 1/4 cup of chopped cucumber, 2 tablespoons of chopped mint leaves, salt, pepper, lemon juice, and olive oil to taste. Refrigerate for an hour or until chilled. Enjoy it as a refreshing salad or a side dish.

Sources and references-

5 Healthy gluten-free grains

A millet melting pot

Kash Pals

Kash Pals loves to read, write and travel, DIY, Coffee, Music, Photography, Family, Friends and Life. She believes as you move through this life…you leave marks behind, however small. And in return, life- and travel- leaves marks on you.