What is a Millet?
Millet are a group of small-seeded grasses that have been cultivated as food crops for thousands of years. They are known for their nutritional benefits, rich in vitamins, minerals, and fiber. Common millets include sorghum, pearl, finger, and foxtail millet. During winter, people may face challenges related to cold weather, reduced sunlight exposure, and a higher likelihood of illnesses like colds and flu. Seasonal health involves adopting practices and making dietary choices that support the body’s needs during a particular season.
Incorporating millet into one’s diet during the winter season can positively impact health and well-being. It implies that it offers specific advantages or nutritional benefits that are particularly relevant and beneficial during the colder months, addressing seasonal health concerns and promoting overall wellness in winter.
Types of Millet grown in India
There are several types of millet, each with its own unique characteristics and nutritional profiles. Here are some common types of millets.
Pearl Millet (Bajra)
Also known as Bajra, pearl millet is one of the most widely cultivated in India. It is a rich source of magnesium, Iron and phosphorus. Pearl millet or Bajra is often used in various cultures in flatbreads, porridge, and traditional dishes.
Bajra is a warm-season grain that is often consumed in winter. It’s used to make hearty flatbreads (rotis) and porridge, providing a good source of energy and warmth. Here’s a simple recipe for making Bajra Roti (Flatbread):
Bajra roti or flatbread
Ingredients:
- 2 cup bajra (pearl millet) flour
- 1 cup boiling water
- Salt to taste
- Ghee or oil for cooking
Instructions:
- Preparing the Dough:
- In a large mixing bowl, add bajra flour and a pinch of salt.
- Gradually add the boiling water to the flour mix with a spoon and keep it covered for 10 minutes. After 10 minutes knead the mixture with your hand to form a firm dough. The consistency should be firm enough to roll into rotis.
- Dividing and Shaping:
- Divide the dough into small lemon-sized balls.
- Take one ball at a time, flatten it slightly, and dust it with bajra flour.
- Rolling the Rotis:
- Using a rolling pin, roll out each portion into a round, flat disc. Aim for a thickness similar to that of regular wheat rotis.
- Cooking the Rotis:
- Heat a tawa (flat skillet) on medium heat.
- Place a rolled bajra roti onto the hot tawa. Cook until small bubbles start to appear on the surface.
- Flipping and Cooking:
- Flip the roti using a spatula, and cook the other side. Apply a little ghee or oil on both sides during the cooking process.
- Serve Hot:
- Once cooked, remove the bajra roti from the tawa and serve it hot.
- Bajra roti pairs well with various Indian dishes, such as dal (lentils), sabzi (vegetables), or yogurt.
Enjoy your nutritious and wholesome Bajra Roti! Feel free to experiment with the thickness and size of the rotis based on your preference.
Finger Millet (Ragi)
Finger millet is a gluten-free grain that is rich in fiber and low in glycemic index. Ragi is a versatile grain that can be consumed in various forms such as porridge, upma, dosa, or as flour added to soups and stews. It’s rich in calcium and iron, making it a beneficial choice in colder months.
Here’s a simple recipe for Ragi Porridge, a nutritious and comforting dish:
Ragi Porridge:
Ingredients:
- 1/2 cup finger millet (ragi) flour
- 2 cups milk or water
- 1-2 tablespoons jaggery or sweetener of your choice (adjust to taste)
- A pinch of salt
- 1/2 teaspoon cardamom powder (optional)
- Chopped nuts and fruits for garnish (e.g., almonds, cashews, and bananas)
Instructions:
- Preparing Ragi Paste:
- In a small bowl, mix the ragi flour with a little water to form a smooth paste, ensuring there are no lumps.
- Cooking Ragi Porridge:
- In a saucepan, heat the milk (or water) over medium heat.
- Once the milk is warm, slowly whisk in the ragi paste, stirring continuously to avoid lumps.
- Adding Sweetener and Flavor:
- Add jaggery or your preferred sweetener to the mixture. Adjust the sweetness to suit your taste.
- Optionally, add a pinch of salt and cardamom powder for added flavor.
- Simmering:
- Continue to cook the porridge on low heat, stirring continuously to prevent sticking, until it thickens to your desired consistency.
- Garnishing:
- Once the porridge reaches the desired thickness, please remove it from heat.
- Garnish with chopped nuts and fruits. Almonds, cashews, and sliced bananas work well.
- Serve Warm:
- Ladle the ragi porridge into bowls and serve it warm.
- Ragi porridge can be enjoyed as a nutritious breakfast or a comforting snack.
This Porridge is not only rich in calcium and other essential nutrients but also provides a warm and satisfying meal. Enjoy.
Foxtail Millet (Kangni)
- Foxtail millet is a gluten-free grain that is rich in fiber and low in glycemic index. This grain is also known as “Kangni” in Hindi, “Thinai” in Tamil, “Korra” in Telugu, and “Navane” in Kannada. These are regional names for foxtail millet commonly used in different parts of India. In addition to these names, this grain may have various other local or regional names in different parts of the world. It is commonly used in South Indian cuisine to make dishes like upma, dosa, and pulao or as a substitute for rice in various dishes and can be used in winter meals.
Here’s a simple and nutritious recipe for Foxtail Upma:
Foxtail Upma
Ingredients:
- 1 cup foxtail grain
- 2 cups water
- 2 tablespoons oil or ghee
- 1 teaspoon mustard seeds
- 1 teaspoon urad dal (black gram)
- 1 teaspoon chana dal (split chickpeas)
- 1/2 cup finely chopped onions
- 1/4 cup finely chopped carrots
- 1/4 cup green peas (fresh or frozen)
- 1/2 teaspoon ginger, grated
- 1 green chili, finely chopped (adjust to taste)
- Curry leaves (a sprig)
- Salt to taste
- 1/4 teaspoon turmeric powder
- 1 tablespoon lemon juice (optional)
- Fresh coriander leaves for garnish
Instructions:
- Cooking Foxtail Millet:
- Rinse the foxtail grain under cold water. In a saucepan, combine the grain and water. Bring it to a boil, then reduce the heat, cover, and simmer until the grain is cooked and water is absorbed. Set aside.
- Preparing Tempering:
- In a large pan or kadai, heat oil or ghee over medium heat. Add mustard seeds and let them splutter.
- Add urad dal and chana dal. Saute until they turn golden brown.
- Adding Vegetables:
- Add chopped onions, grated ginger, green chili, and curry leaves. Sauté until onions are translucent.
- Add chopped carrots and green peas. Cook for a few minutes till the vegetables are tender.
- Adding Spices:
- Add salt and turmeric powder.
- Combining all the ingredients:
- Add the cooked grain to the pan. Mix everything well, ensuring that the grain is evenly coated with the tempering and vegetables.
- Finishing Touch:
- If desired, squeeze lemon juice over the upma for a tangy flavor.
- Garnish with fresh coriander leaves.
- Serve Hot:
- Serve the upma hot, either on its own or with yogurt or chutney.
This Foxtail Upma is a wholesome and flavorful dish that can be enjoyed for breakfast or as a light meal.
Sorghum (Jowar)
Sorghum, also known as Jowar, is a versatile grain used in various culinary applications. It is rich in antioxidants and provides a good source of energy. Jowar flour is used to make rotis (flatbreads) and other traditional dishes. Jowar is a nutritious grain that can be consumed in winter. It’s used to make rotis and bhakris, offering a good source of fiber and nutrients.
Little Millet (kutki)
Little millet is a small-grain that is rich in fiber and iron. It is commonly used in the preparation of upma, pulao, and other dishes that can be included in winter diets.
Summary
We can conclude that millet can be an integral component of comforting and nourishing dishes, offering a diverse array of nutrients to bolster overall health throughout the winter season. By integrating them into soups, stews, and traditional recipes, one can contribute to cultivating a well-rounded and wholesome winter diet. Therefore, it can be inferred that these millets serve as superfoods during winter, playing a role in fortifying the body against seasonal health.
FAQs
Q. What types of millets are commonly consumed?
A. Commonly consumed millets include pearl (bajra), foxtail, finger (ragi), sorghum (jowar), little, and proso millet, among others.
Q. Are millets gluten-free?
A. Yes, most millets are naturally gluten-free, making them a suitable option for individuals with gluten sensitivity or celiac disease.
Q. How can millet be incorporated into the diet?
A. Millets can be used in various dishes, including flatbreads, porridge, salads, soups, and desserts. They can replace or complement other grains like rice and wheat in a wide range of recipes.
Q. Are millets suitable for a weight-loss diet?
A. Millets are often considered a good choice for weight management due to their high fiber content, which promotes satiety. They also have a lower glycemic index compared to some other grains.
Q. Can millets be given to children and the elderly?
A. Yes, millets are suitable for people of all ages. They can be particularly beneficial for children due to their nutrient content and fo the elderly as they provide essential nutrients for bone health and overall well-being.
Q. Are millets environmentally friendly?
A. Millets are known for their environmental sustainability. They require less water compared to some other crops, and their cultivation is often associated with positive environmental practices.
Q. Where can I buy millet products?
A. Millet products, including whole grains and flour, are available in grocery stores, health food stores, and online markets. They can be found in the grains or international foods section.
Q. How can millet contribute to a sustainable diet?
A. Millets are considered sustainable as they are often grown in diverse agroecological conditions, require fewer resources, and can withstand adverse weather conditions. Incorporating this superfood into the diet supports sustainable and diverse agriculture.