Millet is a group of small seeded grasses,which is cultivated throughout the world,for human consumption.It is mainly grown in developing countries.
Although there are different varieties of millet grown around the world the most common cultivar is Pennisetum glaucum,also known as peal millet.
Millet can be used as a traditional cereal,and can also be used in porridge,snacks and other types of bread.
Millet contains high amount of nutrients.It contains starch levels,calcium,iron,potassium,zinc etc.
Total lipid 4.22
Vitamin C 0
Vitamin B6 0.38
Vitamin B12 0
Vitamin D 0
Fatty acids 0.72
Health benefits of millet’s:
1.Protects heart health:
As millet’s is a rich source of magnesium,it helps in reducing blood pressure and the risk of heart attack,stroke.Millet is also a great source of potassium which further keeps blood pressure low by acting as a vasodilator.
2.Helps to prevent diabetes:
Since it contains significant levels of magnesium,it helps to reduce the chance of type 2 diabetes .
3.Aids in digestion:
Millets helps to eliminate problems like constipation,excess gas,bloating,cramping.
4.Detoxifies the body:
Millets are rich source of phenols and antioxidants.Many of the antioxidants in millet can clean up toxins from your body.
Side effects of millet’s:
1.Excessive consumption of millet might cause an adverse effect.
2.People with thyroid problems need to restrict the consumption of millet’s.
3.Deficiency of iodine leads to the development of enlarged thyroid gland known as goitre.Goitre causes dry skin,anxiety,depression,slow thinking.
Fun facts of millet’s:
1.Millet porridge is a traditional food in Russian,German,Chinese cuisines.
2.Millets are also used to prepare alcoholic beverages.
3.Millet was first originated in Africa but then spread throughout Asia and the Middle East.
Best time to consume:
For those who are health conscious,experts suggest that millet should be a part of their daily regular diet.Millets are nutritious,non-glutinous,thus making them very easy to digest.
North Indian Dish:
Bajra and moong dal khichdi:
1.1/2 cup bajra(black millet),soaked for 8 hours and soaked.
2.1/2 cup yellow moong dal washed and drained
3.2 tsp ghee
4.Salt to taste
5.1 tsp cumin seeds
6.Pinch of asafoetida
7.1/4 tsp turmeric powder
9.Finely chopped coriander leaves.
1.Combine the bajra,moong dal,salt and 2 cups of water in a pressure cooker .Mix well and pressure cook for 4 whistles.
2.Allow the steam to escape before opening the lid.Keep aside.
3.For the tempering,heat the ghee in a small pan and add the cumin seeds
4.When the seeds crackle add the asafoetida,turmeric powder and saute for a few seconds.
5.Add the tempering to the kichdi,mix well and cook on a medium flame for about 2 to 3 minutes.
Energy 323 calories
Protein 14 g
Fat 7.5 g
Cholesterol 0 mg
Sodium 14.8 mg
South Indian Dish:
1.1 cup ragi
2.1/2 cup chopped onions
3.1/2 tsp green chilli paste
4.1/2 tsp ginger paste
5.1/2 cup chopped coriander
6.Salt to taste
7.1 3/4 tsp oil for greasing and cooking
1.Wash and soak the ragi in enough water in a deep bowl overnight.Drain.
2.Combine the soaked ragi and approx 1 cup of water in a mixer and blend it smooth.
3.Transfer the mixture into a deep bowl,add the onions,green chilli paste,ginger paste,coriander and salt.Mix well.
4.Heat the pan and grease it lightly with 1/4 tsp of oil.
5.Pour a ladleful of the batter on it and rotate the ladle in a circular motion to make a circle.Cook it until it turns golden brown color from both the slides.
6.Server immediately with green chutney.
Energy 37 calories
Protein 0.7 g
Carbohydrates 6.7 g
Fat 0.9 g
Cholesterol 0 mg
Sodium 1.7 mg