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How to Cook Millets? Millets Recipes and Nutritional Values

July 22, 2020 4 min read

Millet Recipes - How to Cook Millets?

Lately, health consciousness among people has increased and brought about a health revolution with a rise in the demand for nutrition, exotic, and tasty food.

Millets

Millets, which are cereal crops and small seed grasses, have grown as a fad, specifically in Asian and African countries among the millennials for its numerous health advantages. These are used effectively for human consumption and as animal fodder and offer incredible nutrient-rich composition and health benefits.

Millet nutrition facts

Millet nutritional facts

Gluten-free millets play a pivotal role in eliminating and curing several health-related problems as they are rich in minerals like iron, calcium, magnesium, phosphorous, zinc, and potassium.

  • Ragi, Bajra, and Jowar are used for preparing snacks, main meals making them visually tempting and highly palatable.
  • Millets have a long shelf life and can be stored for years.
  • Other millet nutritional values are that they are beneficial in curing coronary diseases by improving the heart's functioning and reducing blockages. Magnesium in millets helps reduce the risk of stroke and heart attacks.
  • Potassium present in Millets helps as a vasodilator and reduces the risk of diseases like atherosclerosis.
  • The plant lignans in millets are easily converted into animal lignans which fight diseases like cancer.
  • Manages the sugar level of the body by stimulating the level of insulin.
  • They promote digestion as they are rich in fiber.
  • It helps in detoxification with components like curcumin, ellagic acid, quercetin, and catechins present in them, which helps remove radicals and balances the reactions of the enzymes.

Nutritional value per 100 gm of Raw Millets (On a rough approximation):

Energy

1582 KJ (378 kcal)

Carbohydrates

72.8 g

Fiber

8.5 g

Fat

4.3 g

Protein

11.0 mg

Vitamins

 

B2

0.29 mg

B3

4.72 mg

B5

0.85 mg

B6

0.38 mg

Folate

85 ug

Vit C

1.6 mg

Vit K

0.9 ug

Minerals

 

Calcium

8 mg

Iron

3.0 mg

Magnesium

114 mg

Manganese

1.6 mg

Phosphorus

285 mg

Potassium

195 mg

Sodium

5 mg

Zinc

1.7 mg

Water

8.7 g

Copper

0.8 mg

Selenium

2.7 ug

 

Millet Nutritional Information and Various Types of Millets:

Jowar (Sorghum), commonly known as Jowar in India, is enriched with benefits of iron, protein, and fiber.

  • Foxtail millet, which has healthy blood sugar balancing carbohydrates, iron, and calcium, is popularly available in semolina and rice flour.
  • Ragi (Finger Millet) is a healthy substitute for wheat and rice and is a powerhouse of nutrition loaded with protein and amino acids.
  • Bajra (Pearl millet) is rich in iron, fiber, protein, and minerals like magnesium and calcium.
  • Barnyard millet is a nutrient-dense millet with high fiber content, which can effectively help lose weight. It is a rich source of calcium and phosphorus, which helps in bone building, and its daily consumption helps fight bone diseases.
  • Proso millet can effectively help in balancing blood sugar levels. Its low glycaemic index has made it a fad among weight watchers.
  • Little millet is Packed with the goodness of Vitamin B and is enriched with minerals like calcium, iron, zinc, and potassium. Its high fiber content makes it a lucrative replacement for rice and its essential nutrients; It further helps in weight loss. It is used to cook many traditional dishes in south India.

Interesting Millets Recipes:

Interesting millets recipes

  • Ragi Idli

Idli is one of the most loved breakfasts for Indians. Idli is a staple diet of South India but popular in all other regions as well. This healthy recipe is a twist that can make for a delightful breakfast or snack.

  • Ragi Dosa

Ragi Dosa is one of the most loved breakfasts for south Indians and also popular in all other regions as well. This healthy recipe is a twist that can make for a delightful breakfast or snack.

  • Ragi Muffin and Jowar dates ladoo

This is a healthy dessert that won't leave you feeling guilty. Jowar dates ladoo is a delectable sweet made with the goodness of jowar.

  • Jowar banana Halwa

A sweet yet healthy delight. This easy to make dish can be prepared with simple ingredients.

Millet Recipes Indian and Millet Recipes Vegetarian:

  • Mixed Millet Bhel Puri

Made with ingredients like ragi, peanuts, amaranth added with potatoes, tomatoes, lemon, onion, and chilies, spruced with chat masala and green chutney; this is a perfect Indian snack to munch on.

  • Kodo Millet Burger

A snack Berger stuffed with kodo millet (ground), watermelon seeds, parsley, basil, coriander, cumin, and mustard is served with tomato salsa.

  • Bajra Tartlets with Fruit Custard

With the benefits of sugar, wheat flour, and salt-baked to tarts and is served with fruit custard; it makes for a great Indian sweet.

  • Wheat Dosa

Only four ingredients are used to make the dosa -  Ragi and wheat flour, buttermilk and salt make a thick batter and is cooked on a non-stick pan.

  • Jowar Medley

Jowar medley with veggies like baby corn, zucchini, bell peppers, and pepper with jowar seeds (boiled), is a great snack.

  • Foxtail Millet Porridge

Porridge is an ideal breakfast option to prepare at home. Induced with iron, minerals, proteins, and fiber, these are soaked and added in milk with banana, cashews, figs, lotus, and amaranth seeds to prepare porridge.

  • Baked Ragi Chakli

Also known as murukku, it made with ragi flour.

Millets are best used for growing children and aging adults as they are loaded with proteins and starch and can be added to the daily diet of any person.

Besides health benefits, millets tend to induce and accentuate the taste quotient with various culinary recipes and innovations. So, whether it is cooking for breakfast, or a light snack, how to Cook Millets and everything regarding Millets recipes and Nutritional Values will always be strongly recommended to include in your daily diet to gain maximum goodness and benefits out of this cereal product.


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