Millets Fight Heart Diseases
One of the phytonutrients amply present in millets is lignans. Lignans are known to be a pre-biotic fibre that is fermented in our gut by bacteria.
As per studies, upon fermentation, they yield enterolactone, a product that is known to protect against heart disease and also some forms of breast cancers.
Foxtail Millet Khichdi Recipe
One of the most time saving but tasty millet recipes is Foxtail Millet Kichadi.
Foxtail Millet/ Thinnai : ¼ th cup
- Yellow Moong Dal: ½ Tbsp
- Carrots: Diced 2 tbsp
- Oil/Ghee: 1 tbsp
Heat a pan, add foxtail millet, and dry roast it over low-flame for 1-2 mins. You should feel the millet is warm while touching it.
Add the Moong Dal. Dry roast it for 10-20 secs. Transfer it to the bowl.
Heat a pressure cooker putting some oil in it.
Temper the oil with mustard seeds, and hing. When the mustard starts to splutter, add the cumin seeds into the pan, and let it sizzle for a while.
Add the chopped onions, and cook till it turns pale and translucent in colour.
Now add the tomato, ginger, and saute for a few secs.
Next comes the chopped vegetables, green chillies, curry leaves, and peas. At this stage mix everything very well.
Now add the turmeric powder, and dry roasted millet. Add the moong dal, too. Give everything a quick mix.
Add the desired amount of water, add the salt and mix everything very well. Close the cooker, and cook for 3 whistles on a low flame.
After the pressure being released, open the cooker and mash the cereal gently. The khichadi is ready. Serve hot with ghee.
Tips To Get Fluffy Millet
- Soaking the millet will yield fluffy millet, so if you do not have time, soak it in hot water for at least an hour or so.
- Add a teaspoon of oil along with water while cooking the millet.
- It’s tempting to stir it often, but avoid it as stirring will break the grains and make them lumpy.
- Once you switch off the flame, keep the millet aside for 10 minutes. That residual steam will cook the millet thoroughly.
- Fluff it up with a fork after 10 minutes of cooking and let it cool down before using it. Cooled millet will be more fluffy.
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Is It Safe To Eat Millets Instead Of Rice Every Day
For those who are health conscious and are wary about what they eat, experts suggest that millets should be a part of their daily regular diet.
If you are wondering whether, in the race of rice and millets, millets can replace rice in your everyday meals, you are not alone!
The answer to this rice versus millet debate is hardly simple.
Studies have proved that eating millets everyday can lead to thyroid issues, hence limit their consumption to thrice or four times a week!
Include both millet and rice in your meals!
Rice and millets are often pitted against each other, but the key to preventing lifestyle diseases and staying fit is a mindfully planned diet and not replacing one grain entirely with another.
How To Make It
Have to lose weight but cant compromise with taste? The solution is Fitelo style Millet recipe for weight loss. Direct from south to mouth. Reboot yourself with the sixth most important cereal grain of the World The Millet.
- To begin with the millet recipe for weight loss, soak 3/4 cup little millet for 30 minutes. Then drain off the water.
- Meanwhile, heat a pan and add split yellow moong dal. Dry roast it for 2 to 3 minutes.
- Turn off the heat and wash the roasted moong dal. Keep it aside.
- Now in a pressure cooker, add washed moong dal and little millet. Mix it well and add 3 cups of water. Cover the lid and pressure cook it for three whistles.
- Afterward, let the steam settle down on its own. Then open the lid carefully and mix again. And keep it aside for a time.
- Again heat another pan on medium flame. Add a tbsp. of ghee.
- As ghee gets melted add cumin, turmeric powder, black pepper, green chili, grated ginger, and cashews. Stir well until it splutters and cashews turn golden.
- Further, add curry leaves and Hing. Sauté it for a minute.
- On it, add cooked moong dal and millet mixture. Pour water as per requirement.
- Mix everything well and sprinkle salt on it. Just give a quick mix.
- Then, turn off the heat. Now add grated dry coconut and spread a tbsp. of ghee on it. Gently mix once.
- Finally, the delicious and healthy little millet pongal is ready to serve.
- Dont forget to add this to your favorite Millet Recipes list.
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Ragi Malt Or Weight Loss Finger Millet Drink
Ragi malt is a weight loss millet drink that is very healthy. It is gluten free and very energising.
You can have it in place of breakfast as it will keep you full. It is also known to have a cooling effect on your body.
Ragi is finger millet that is a supergrain. It has multiple health benefits and is widely used here in South Indian cuisine.
You can check out my recipes of Ragi Rotti, Ragi Dosa. Ragi malt is also called Ragi Ambli here in Karnataka.
It is made two ways — either salty or sweet.
Benefits Of Ragi Or Finger Millet
Ragi or finger millet is a wonderfood excellent for your health.
1. It is one of the highest non-dairy sources of Calcium, excellent for our bones and teeth.
2. It is rich in iron and hence is very useful in battling anemia.
It is also high in Vitamin C, dietary fibre and protein.
3. It keeps you full for longer as it has low glycemic index hence is useful in weight management.
4. It is a natural source of Vitamin D and along with amino acids, it helps in keeping your skin healthy.
5. It is also known to help prevent diabetes and regulate blood sugar effectively.
6. It is high in antioxidants and amino acids that helps with battling anxiety and insomnia.
Hence it makes sense to include ragi or finger millet in your daily diet.
I am in awe of Karnataka food where ragi is included in multiple ways in the daily diet.
Here’s how to make ragi malt or weight loss millet drink:
Prep Time 5 minutes
First dissolve finger millet or ragi powder in some water to make a thin paste.
Heat 1.5 cups water. When it comes to a boil, add ragi mixed in water.
Cook on low heat for about 3-4 minutes till you get a smooth, glossy, cooked finger millet mix. It turns dark brown in colour.
Keep it aside to cool down a bit.
For Salty ragi malt
Add 1.5 cups buttermilk to the cooked ragi and mix well.
It should be a smooth, runny consistency and not with lumps.
Add salt, chopped onions, chilli, cilantro and curry leaves. Mix well and taste.
For sweet ragi malt
Ragi malt is ready to serve.
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Millets In Khichdi Or Pongal
Rice and dal make for a good combination in khichdi. So replacing rice with millets does not make a big difference in taste but a world of difference in the nutritional profile.
Take this Bajra khichdi, jowar khichdi or foxtail millet khichdi for instance. You could use millets in sweet or salty Pongal too. Simple yet salivating millet recipes can be made.
Best Millet For Weight Loss:
Taking into account of the content of millet like calorie content, fiber, policosanols, tryptophan, protein, and complex carbohydrates, we can select 5 types of millet for weight loss and they are as below:
To give you the overall discussion in the form of a video, you refer to this for more clear understanding.
Barnyard Millet for Weight loss:
The high fiber content of Barnyard millet is about 13.6 gms per 100 gm grains, which keeps the body feeling full for a longer time. As a result, it reduces the desire to eat more food, which is how additional calories can eventually enter the system. Those looking for the best millet for weight loss should add it to their regular diet. Apart from that, the Barnyard millet is high in antioxidants, which help in the treatment of a variety of diseases and health problems.
Foxtail Millet for Weight loss:
Foxtail Millet for Weight loss
Foxtail millet is rich in dietary fiber and complex carbohydrates. These qualities of this millet make it a better option to choose for the weight loss journey.
Finger Millet for Weight loss:
Finger Millet for Weight loss
Pearl Millet for Weight loss:
Pearl Millet for Weight loss
Sorghum for Weight loss:
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Is Little Millet Good For Health
For humans, they release glucose slowly into the bloodstream as against highly processed rice & wheat, which release it very quickly. Millets are highly nutritious and rich in calcium, protein, fiber and the list goes on. In addition, they are gluten-free, unlike wheat.
Little Millet Upma recipe was my first ever millet recipe & I am happy I tried it. People regularly talk about Rava Upma or Vermicelli Upma, so this is an excellent addition to the Upma family Its taste pretty much resembles the taste of Rava Upma.
This recipe can be made for breakfast as well as for dinner. The variations are endless, and the addition of vegetables adds nutrition and color.
I have made a few recipes with millets such as Pongal, Bisibelebath, Little millet lemon rice, Bajra Khichdi, Kodo Millet Pulao, dosa. But there are a lot of recipes to make with these wonder grains.
I have shared stovetop pot and Instant Pot methods of making Millet Upma below.
How To Make Millet Breakfast Recipes:
Special Tip: You can find these directions, along with measurements, nutrition and more in the sharable recipe card in the next section!
Up next, a sharable recipe card for a low calorie breakfast millet recipe for weight loss
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Millets Reduces Cardiovascular Risks
Millets contain essential fats, which provide our bodies with good fats which prevent excess fat storage as well as effectively lowers the risk of high cholesterol, strokes, and other heart complaints.
The potassium content in millets regulates your blood pressure and optimises your circulatory system.
How To Cook Whole Grains
Each whole grain has a unique cooking time and water-to-grain ratio. Here is a helpful reference guide for whole grain cooking times.
Here are some easy ways to cook whole grains:
- Stove top Add the grain and water and simmer on the stove for the required number of minutes. Cover with a lid to gently steam the grain.
- Instant Pot I absolutely love cooking whole grains in my pressure cooker because its so easy and no babysitting required. I add the grains and water then go back to whatever else I was busy doing. I use my 3 quart Instant Pot for this purpose and its just the right size. Heres a handy chart with IP grain cooking times.
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How To Cook Pearl Millet Or Bajra
Pearl millet flour / bajra atta is used in some cuisines in India to prepare flatbreads Gujarat / Rajasthan mainly, because of the arid climate that favours growth of this millet. Bajra is traditionally eaten in the winters because it is seen as a warming food and not advocated for the summer diet.
I feel that the grain offers much more flavour and satiety than the flour, not to mention the nutritional benefits you get from eating the whole grain.
The Next Great Grain: 24 Millet Recipes
If youve never heard of millet, youre not alone. The ancient food is more widely known in the Western world as the main ingredient in bird feed than as a diet staple, but thats primed to change.
While widely referred to as a grain, millet is actually a seed. And while birds do love it, its easy to see why humans choose it, too. Its naturally gluten-free, high in fiber and low on the glycemic index, keeping your blood sugar levels stable. Its also an alkaline food, meaning its easily digestible, a good option for those with sensitive stomachs.
If youve never cooked with millet, youll be pleasantly surprised. Depending on how its cooked, millet recipes can have a creamy texture like mashed potatoes or a fluffier, slightly crunchy one like quinoa or rice. Try one of these delicious millet recipes to add this healthy ingredient to your meals!
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/6kangni Or Foxtail Millet
Foxtail millet is commonly available as semolina or rice flour. High in iron and calcium, it helps to strengthen the immune system and balances the blood sugar level. Foxtail millet is rich in complex carbohydrates and dietary, both these qualities make it a good food option for people trying to shed kilos. Other benefits of having foxtail millet regularly include low cholesterol level, good digestion, and good heart health.
What Youll Find In This Article:
- Ingredients in Breakfast Millet Dishes
- How to Cook Millet for Breakfast
- Healthy Breakfast Millet Recipe with Cranberries
- Nutrition and Calories in Millet Breakfast Recipes
Helpful Tip for Shopping: Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.
Recipe Card Uses: You can email yourself this recipe card so you can easily search for it Or print it so you have it handy, and can make notes. You can even pin this hulled millet recipe to Pintrest so it is safely stored for you.
Up next, a shopping list for a healthy breakfast millet meal
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Millet Recipes For Weight Loss
Image Credit: Getty
Image Credit: Unsplash
Millets are chock-full of minerals like calcium, iron and magnesium. They have high antioxidant properties and are fibrous in nature.
Image Credit: Getty
Nutritionists often suggest that millet helps in weight loss and lowers cholesterol levels in the body. Here are 5 millet recipes that may help in your weight-loss journey.
Shopping List For Breakfast Millet Vegan Recipes:
Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of this hulled millet breakfast recipe you want to make, and it will do all the measurement math for you! All of the ingredients for the best mullet recipes for breakfast can be doubled or tripled with the click of a button.
Up next, how to make millets breakfast recipes
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Healthy Breakfast Millet Recipe With Cranberries
This Healthy Breakfast Millet Recipe is just 197 calories, gluten-free and vegan.
Weve made these vegan millet recipes healthy and easy, and packed full of flavor. Youll love this hearty gluten free millet recipe its more than just yummy.
I first found millet when I was researching foods to help reduce hormonal weight gain.
And Im happy to say adding recipes using millet to your diet can help you lose weight, especially if your hormones are making weight loss difficult.
This Healthy Breakfast Millet Recipe is just 197 calories, gluten-free and vegan.
Shopping List For Cold Millet Salad:
Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of this millet recipe you want to make, and it will do all the measurement math for you! All of the ingredients for millet recipes vegan salads can be doubled or tripled with the click of a button.
Up next, how to make a healthy vegetarian salad recipe for lunch
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Enjoy Delicious Millet For A Healthy Mediterranean Diet
Healthy whole grains are an important component of the Mediterranean Diet. I love incorporating healthy whole grains with vegetables or grass-fed meat into meals for the family. On of my favorite grains is millet. It is a North African grain high in fiber, that is gluten free and has a great texture. Its also high in magnesium, which is great for your heart health. Millet is technically a seed, but is included on grain lists because of its culinary uses. It can be made into a creamy creation or fluffy with grains easily separating. I also highly recommend incorporating ground millet in your baking recipes.
This recipe was created for high profile flavor for a friend on a grain free diet that only allows or quinoa, millet or teff. When on a restrictive diet for health reasons it is helpful to have some recipes on hand that you can pronounce as delicious.
This easy recipe is delicious served with sliced tomatoes and cucumber. I also served mine to our family with toasted sourdough bread. This is a wonderfully fulfilling dinner meal that goes well with a crunchy Greek salad.