Millets

(The Traditional Grains / Healthiest of grains / Priyangava /

दिल से देशी

श्रीधान्य मिलेट / कडधान्य )

2023 International Year of Millets

Super Foods

FROM FODDER TO FINESSE

Millets are the millennials must-haves. Grown since antiquity, millets have always been a staple diet of humans for more than 8000 years until modernization of cuisines took over the world of gastronomy by storm, making us get used to all that is refined and defined as tasty food.

Millets are a group of highly variable small-seeded grasses, widely grown around the world as cereal crops or grains for human food and as fodder. In India, millets have been mentioned in some of the oldest Yajurveda texts, identifying foxtail millet (priyangava), Barnyard millet (aanava) and black finger millet (Shyaamaka), thus indicating that millet consumption was very common, pre-dating to the Indian Bronze. In Sanskrit Priyangu is a creeper

In urban India, the lack of awareness about grains is so abysmal that most people don't know that grains other than rice and wheat, like barley, bajra, ragi, and jowar exist. While others think these cereals are only eaten to treat certain disorders. You should know the wealth of health benefit of eating different cereals / grains.

Millets are an important source of nutrients that can be added to your breakfast, dal-rice, or salads

Eating millets have many health benefits over eating rice and hence this poha made using millets is a great dish to include in your everyday diet. Millets have more protein and fibers than rice. Millets also have more vitamins and minerals as compared to rice. They are great for people with diabetes because of their low glycemic index (they are digested and absorbed slowly). This vegan and gluten-free recipe can be served for breakfast, snacks, or even a light lunch. It is great to pack for the school or work lunch boxes as well

There are some grains that are Extreamely rich in nutrition and great for the body but have been forgotten or sidelined today. Here's a list of grains that you must incorporate in your diet now.

Today almost 70% of all foods in north India are based on wheat and its derivatives. Over consumption of wheat can lead to disorders that range from mild gluten intolerance to obesity and lack of diabetic control.

One of the beat way to avoid gluten related issues is to avoid gluten containing foods like wheat in its many forms (biscuits, cakes, pastries, bakery items, rotis, parathas etc.

The gluten intolerance will find that even cereals like barley and oats (which could be cross contaminated with wheat in factories) are hard to digest. So here are the list of naturally gluten free foods.

"Diabetics should eat millets, as it controls the blood sugar due to low glycemic index."

5 MILLETS

JOWAR

BAJRA

RAGI

BARLEY

JAO CHOKHAR (Barley Bran in Hindi)

As 8 million people are suffering from diabetes in India,

GRAINS OF TRUTH

Introduction

Millets are small-seeded annual cereals grown for food, feed, forage, and fuel. About 20 different species of millet have been cultivated throughout the world at different points in time. Commonly cultivated millet species include proso millet (Panicum miliaceum L.), pearl millet (Pennisetum glaucum L.R. Br.), finger millet (Eleusine coracana), kodo millet (Paspalum setaceum), foxtail millet (Setaria italica L. Beauv.), little millet (Panicum sumatrense), and barnyard millet (Echinochloa utilis) (Rachie, 1975; Bouis, 2000; Wen et al., 2014). Millet ranks sixth among the world’s most important cereal grains, sustaining more than one-third of the world’s population (Verma and Patel, 2012; Changmei and Dorothy, 2014). Asian and African countries are the biggest millet producers (Table 1; Figure 1). Millets are a major source of energy and protein for millions of people in China, Japan, Africa, and India, and especially for people living in hot and dry areas of the world

One of the more common lifestyle issues that most people faced during the pandemic was inescapable weight gain.. It was the Pandemic again which introduced many to the pressing need for nutrition literacy and eating healthy. These hardy grains have come a long way, from bring an unacknowledged staple for over 130 countries. There reputation as a storehouse of nutrients proceeds them. Experts regularly advocate including them in your daily diet for a number of health benefits.

Gluten Free Millets are a gluten free cereal substitute that can be had for breakfast (dosas and cheelas) made with ragi finger millet), lunch (use foxtail millet for stir fried veggies with eggs) and dinner (kodon and barnyard millet are alternatives for khichadi and pulao, or use bajra for your rotis). Millets also make for great tiffin friendly meals-nachni or bajra porridge, barnyard millet upma or poha or beet root and millet wraps. Replace regular cookies with kuttu or amaranth leaves.

Weight loss High fiber contributes to weight loss. They are good source of soluble and insoluble fibre, thereby controlling appetite and increasing satiety. Not only a millets chock full of nutrients such as proteins, vitamins and fiber, but also pack minerals such as phosphorus, magnesium, copper and manganese.

Diabetes They help regulate blood sugar levels checked and delay the onset of diabetes.

Improve gut health They are also handy in reducing gastrointestinal inflammation. As a prebiotic, the soluble fiber in them promotes the development of healthy bacteria in your digestive tract. By giving stools more volume, insoluble fibre helps to regularize bowel movements and lower the risk of colon cancer.

By replacing calorie-dense grains with millets, it may be possible to reduce overall calorie intake which will further contribute to weight loss.

MINDFUL EATING

The unpretentious millets are finely getting the applause they deserve, right from hobnobbing with luxe dishes on five star menus to making a mark on global platform. This is no mean accomplishment! Once relegated to 'chara' (the fodder we serve to cattle), millets have been deservedly nicknamed 'desi superfood'. Owing to their super versatile nature, the mildly nutty and sweet grains can happily replace rice and wheat in recipes. Their subtle taste makes them an excellent flavor carrier for both savoury and sweet preparations. Add to this their climate resilience qualities and multiple health benefits, and you have an all rounder that has made the world sit up and take note.

"Healthy alternative to wheat"

RECLAIMING MILLETS

2023 is going to be a big year for millets. The United Nation has declared it as the International Year of Millets. One of the first crop to be cultivated in India, millets were consumed by the people of Indus or Harappan civilization. Jhangora (barnyard millet), ragi (finger millet), bajra (pearl millet), kangni (foxtail millet) have been a part of our diets since time immemorial and some of there find a mention in the Yajurveda texts. "While our ancestors believed in the power of millets, we sidelined it as primitive and rustic for a long time, such was our obsession with polished food."

"Millet is a food equivalent to yoga'. Millet can do to the world what yoga has done! They are a great source of protein, fiber, key vitamins and minerals. With a low glycemic index, they are ideal for diabetes and weight management. One can uninhibitedly ply around with their flavors and textures". Be it jowar, bajra or even smaller millets like samai, proso or kodo, all the varieties are nutritional toppers and bring in amazing diversity in our diet. The renewed interest in regional and hyperlocal cuisines, what we call 'forgotten foods' and an overall focus on well being has helped boost the popularity of millets.

This is an ongoing glossary of grains, both gluten-containing and gluten-free, in English and Hindi. Every cuisine has a staple source of carbohydrate. Today, the most commonly used grains are wheat and rice in different forms. In North Indian cuisine Indian breads made with wheat are staple, while in South India, rice, is the staple grain with curries and other dishes. Rice and wheat are popular in other cuisines too. For example, in South-East Asian cuisine rice is the staple gain, in North African cuisine couscous made with wheat is a staple, in Italy and many European countries much of pasta and pizza is made with wheat or rice and in Continental cuisine loaves of bread are usually made of wheat flour.

Wheat and rice may be amongst the most popular grains, but millets (such as pearl millet (bajra), foxtail millet (kangni), sorghum (jowar), finger millet (ragi), etc), are amongst the healthiest of grains available today.

Whole millets and millet flours are naturally gluten-free and a great alternative to rice and wheat in most recipes. With gluten sensitivity being on the rise, awareness about different types of millets as a healthier alternative increasing.

Since millets are known by their local names in most regions, I wanted to create a list of different types of millets in at least Hindi and English for reference. The most popular Indian millet is Pearl millet called Bajra in Hindi and the second most widely grown millet in India is foxtail millet, called Kangni or Kakum in Hindi. Other popular millets are Sorghum, called Jowar and Finger millet called Ragi or Nachni in Marathi.

With some variations, millets can easily replace wheat and rice in most recipes like stir-fry, flatbreads, pudding, pancakes, and even cookies!

Our millets include jowar (sorghum), ragi (finger millet), korra (foxtail millet), arke (kodo millet), sama (little millet), bajra (pearl millet), chena/barr (proso millet) and sanwa (barnyard millet). These might sound like hefty names but the benefits that your receive from these are in abundance

Dr Khader Vali – The millet man of India. Dr Khader Vali is known for his relentless efforts in the past 20 years in reviving five positive millets.

"Millet keeps all life style diseases at sway."

POSITIVE MILLET:

The first two categories of grains are called Millet, i.e. Positive and Neutral grain. Positive Millets are also called Sridhanya Millet. Positive gains contain dietary fiber, proteins, minerals, essential amino acids, medicinal values, healing qualities, and therapeutic benefit in abundance

RAGI

Black Finger millet रागी / Nachani or नाचणी / Madua / Mundua (मडुआ) / Mandika / Marwah / कोदा / केज़वारागु

Ragi

One of the staple foods for many villages across India, ragi is one of the more nutritious grains. Ragi looks like Sarson , but black in color. Slowly as villages start transforming into cities, people could eat only what was available there and many nutritious grains were soon forgotten. Ragi is very rich in calcium, and til today in the southern parts of India, it is used by mothers for preparing porridge for babies. It can also be made into roti or dalia with gur jaggery) for children.

This dark grain is slightly sweet and a rich source of calcium. The people of Karnataka make it into a porridge for children.
Instructions
Health benefits of Ragi
This dark brown millet is very light and is good source of calcium. This makes it particularly osteopenia and osteoporosis which strikes particularly after menopause.
Ragi is a good source of calcium for people who suffer from lactose intolerance. It can also be used while weaning small children.
It is a great source of carbohydrates and dietary fibre that aids digestion and weight loss.
Hundred grams of ragi contains 344 mg calcium, which works to support bone and teeth health. Ragi has 3 x calcium than a glass of milk.
It is a low glycemic index food that assists in keeping blood sugar levels in check.
Ragi is a gluten-free gain - perfect for people who are lactose or gluten intolerant.
It is a rich source of vitamins, vitamin C and D in particular, and also iron.
As it has lots of fiber, it is a boon for diabetic people.
It also controls the cholesterol.

Baby Food Ragi Porridge

Ingredients

2 TBSP ragi ground into flour
1 1/2 TBSP jaggery powder
1/2 cup filtered water
1 cup milk not for babies less than 1 year old.

Method

Boil the milk and keep it ready (making sure it doesn't curdle).
Put the ragi flour into a saucepan.
Mix together half of the water and the powdered jaggery. Boil in a separate pot or pan until it is completely melted.
Then filter out the jaggery water using a strainer and add to the saucepan with the ragi flour.
Add the rest of the water to the sauce pan and whisk everything slowly making sure that no lumps form.
Cook the ragi flour mix on medium until the porridge turns dark brown in color and looks shiny. Stir it continuously while cooking otherwise porridge may stick to the pan.
Stir in the cup of milk to the cooked ragi. (Skip this step if your baby is less than one year old).
Boil the porridge until it thickens. Remove from the heat and allow it to cool down. (The porridge will become even thicker after cooling down.)

Precaution

Always check with your pediatrician before introducing any new food.
When you first introduce this porridge to your baby, increase the water quantity to 1 cup and make the porridge watery.
Also, when you first start feeding your baby this porridge, try to avoid jaggery/ palm sugar/ palm jaggery or any kind of sweetener at least until they've reached one year old. Until then, you can add a small amount of sweet tasting, mashed fruits/vegetables like apples, banana, carrots, dates or raisins.

Soft gluten-free ragi chapati recipe

I always wanted to make a soft gluten-free Ragi Chapati. Since Ragi | finger millet does not contain gluten, it is very difficult to roll this into a roti. They tend to tear while making Rotis. The key thing is to cook the flour in hot water. By doing so, the dough becomes pliable and it helps to roll them easily. If you are looking for a gluten-free chapati, do try out this healthy Ragi chapati recipe.

Ingredients

1 cup ragi flour (flattened)
2 tbsp ragi flour for dusting
1 cup water
¼ tsp salt
1 tsp oil
Few drops of ghee to smear on roti

Method

In a pan add 1 cup of water and add the salt and 1 tsp oil.
Allow this to boil nicely.
Simmer the flame and add the ragi flour to this.
Mix well using a spoon.
Switch off the flame.
Cover and keep aside. Let this cool.
Once it comes to a room temperature, transfer it to a bowl.
Knead well into a dough.
The water will be perfect, if needed, sprinkle 2 tbsp of hot water.
Make lemon sized balls of the dough.
Always cover and keep, to avoid drying.
Take one dough ball and dust with dry ragi flour. You can use rice flour also for dusting.
Roll into thin rotis.
I used a sharp lid to cut the roti into perfect round shape. This helps in smooth edges and makes the chapati soft.
Heat a tawa and once it is hot, place the ragi Chapati on it.
Cook on both sides. Press it using a spatula.
Smear a drop of ghee on both sides and cook.
Once both sides are well cooked, take it out.
Soft Ragi Chapatis are ready.
Store this inside a hot box and cover it with a kitchen towel.
The ragi chapati stays soft for 1 hour. But I highly recommend to eat this hot.

Ragi Laddoo

Ingredients

2 cups ragi flour / finger millet flour
1 cup powdered sugar
6 tbsp ghee
2 tsp cardamom powder
12 cashews, finely chopped

Method

To a pan, add 2 tbsp ghee, chopped cashews and fry until they turn golden. Remove the cashews and set aside.
Add the ragi flour to the ghee in the pan and sauté it for at about 8 – 10 minutes in a medium flame until you get the distinct aroma of ragi.
Add powdered sugar to the mixture and keep cooking on low flame. Allow sugar to melt.
Add another tbsp of ghee and mix well until you notice the mixture becomes a little wet and sufficient to hold into ladoo shape.
Add cardamom powder and the roasted cashews. Mix well.
Turn off the heat and allow it to cool down.
Make into tight laddoo of the size you prefer. Store the ladoos in air tight container to last for a week.

Trivia

Finger millet (ragi) is native to the Ethiopian and Ugandan highlands.
Millet originated in Africa and had been cultivated in Southeast Asia for approximately 10,000 years. That’s an ancient food!

Health Benefits

Ragi/Finger millets are filled with nutrients that you can call as energy boosters. It is a whole grain and is also gluten-free. It is one of the staple grain in South India. It is rich in fiber that helps with weight loss and to manage diabetes.
Finger millets also packed with calcium, good carbs, amino acids, and Vitamin D.
Cashews are one of the lowest-fiber nuts, and they are packed with vitamins, minerals, and antioxidants. These include vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, all of which are important for maintaining good bodily function.

Ragi Ka Chila

Ingredients

Morning meals are the most interesting of all meals of the day. There's a vast variety of dishes that can be prepared for breakfast to suit individual preferences and tastes. . Chila is one such dish that in omnipresent in almost all Indian kitchens. It is light, nutritious and quick-to-make.. To bring in a variety to this nutritious meal, Ragi (or Finger Millet) is a hidden gem that is nutrient-rich and can be easily used to make Chila.

Ragi flour is made from dried and crushed whole grains that turns out to be a fine powder like soji or maida. Even though ragi is chock-full of important nutrients, somehow, it has not been really embraced as a preferred staple in Indian cuisine. It could be because of its coarse texture or dreary flavor. However, it does possess a unique earthy flavor, which helps in adding a distinct taste to your dish. And above all, it can benefit bodily health in ways more than one.

Method

Ragi Chila is made just like your regular Besan Chila by switching the flour. Make a batter of ragi and water. Add salt and cumin seeds, and mix well. Heat one tbsp of ghee or olive oil or any other oil of your choice, in a pan. Sprinkle some onions and green chilli. Pour one large tablespoon of the batter and spread it evenly. Cook from both sides and serve with mint chutney or achaar or tomato sauce.

You'll see that this ragi Chila is softer and good for digestion. In fact, its unique nutty taste will grow on you and this could eventually become a regular meal in your breakfast regime.

Ragi Murukku

Crispy ragi flour chakli.

Ingredients (1 cup - 250ml)

Finger millet flour / Ragi Flour – 1 cup
Rice flour - 1/2 cup
Besan flour - 1/4 cup
Melted ghee or soft butter - 2 tbsp
Red Chilli Powder - 1 tsp
Cumin seeds or white sesame seeds - 1 tsp
Asafetida / Hing - 1/4 tsp
Salt and water - as needed
Cooking oil - to deep fry

How to make the recipe

Sieve the flours together.
Add chilli powder, cumin seeds, salt, hing and ghee. Mix well.
Add water gradually and make sticky, smooth dough.
Cover with a wet cloth till use.
Take star mould in murukku press. Fill the dough. Make shape in ladle.
Deep fry the murukku in batches. Cook both sides till bubbles cease. Store after cool down .Enjoy !

Sieve ragi flour, rice flour and besan in a wide bowl.

Add red chilli powder, sesame seeds or cumin seeds, hing and salt. Add melted ghee and mix well till crumbly. You can also use soft butter at room temperature. Make sure ghee or butter is well spreaded in the flour.

Add water gradually and make soft, slightly sticky dough. Cover the dough with wet cloth till use. Take star mould in murukku press.

Fill the press with dough. Make shapes in back of ladle. If dough cuts or breaks while pressing, you should sprinkle little water in the dough, make it slightly sticky. Now you can make shapes perfectly. This murukku dough absorbs more water. So sprinkle water whenever needed and make shapes.

Heat oil to deep fry. Put a pinch of dough and if it rises to the top immediately, oil temperature is right. Now drop 2 to 3 murukku per batch. Fry both sides till bubbles cease completely. Keep the flame medium else murukku becomes black. Remove in a tissue paper and cool down. Store in a box and enjoy for months.

Precaution

Add more chilli powder for spicy taste.
Do not add more ghee or butter because murukku may disperse in oil while frying.
This murukku dough absorbs more water. So sprinkle water in the dough whenever needed and keep it slightly sticky. This helps to draw shapes perfectly without breaking.
Deep fry this murukku in medium flame till bubbles cease completely. If oil temperature is more, murukku becomes black and get burnt smell.

Ragi Uttapam

Ingredients

1 cup Ragi Flour
1/4 cup wheat flour for binding
1/4 cup Rice flour (optional)
1/2 tsf yeast and ferment the batter (optional)
Salt
Coriander leaves
Spring onion,
Carrot
Green chili
Cumin seeds

Instructions

Take a mixing bowl and add ragi flour
Ragi flour is a bit course, so you will not get good binding.
And for crispy texture add rice flour
Now add water in this. Add water gradually and make it a thin batter. Mix it well.
If you leave this batter for 3-4 hours, than ragi will get soaked well. And you will get pancakes ot uttapam
The batter will not rise and ferment like uttapam and idli. But when you stir you will feel it has become lighter and it is enough.
Add all ingredients
Cumin seeds gives nice flavor to the dish.
Fresh grated coconut as coconut has good fats in it (optional) dry coconut can also be used.
Take a non stick pan Apply oil over it. wipe it with tissue to spread the oil.
Prepare a small size uttapam. Drizzle some oil on sides. Ghee or butter can be used.
Cover with lid and let it cook on steam.
Eat it with curd or dhania pudina or coconut chutney.

Ragi Papad

Nachani Papad

Ragi Idli

Ragi Puri

JOWAR

Sorghum Millet/ Shabart

Jowar

Jowar is a rich source of vitamin B complex. Some varieties of jowar contain beta carotene which can be converted to Vitamin A by the body. It also has a small amount of vitamin D, E and K. Jowar can be eaten mixed in flour to make rotis. You can also eat it in the form of khichadi with other grains mixed with it.

Jowar is good for diabetics, as it controls the blood sugar.
Jowar is another winter grain that is low in fat and is good source of carbohydrates.. It contains reasonably a good source of iron and calcium too. It makes the bones strong.
It is recommended for those who suffer from Polycystic ovary Syndrome.
It helps in the formation of urine, therefore can be given to hypertensive patients.
It has lots of fiber and vitamin K which helps in clotting.

Jowar Roti / भाकरी , Bhakari

These jowar rotis are perfect to consume for those who are on a diet or people who want to control diabetes.

Now make soft and melt in mouth jowar rotis with our tips and tricks. These jowar rotis are perfect .

Jowar roti (or sorghum flour roti) is an Indian gluten-free flatbread. Many think that jowar flour rotis are very difficult to roll or it becomes hard after making. But if you will follow exact steps then you can make perfectly rolled jowar rotis that are smooth and soft.

Adding different flours to chapati dough is a great way to consume a variety of flours. it is very important to consume different millets, so you can either mix a variety of flours to your chapati dough or can even make millet rotis like jowar roti or bajra roti or farali roti. Farali roti is made by combining sama rice, sabudana, rajgira flour and singhare ka atta...

Ingredients

I/2 cup jowar flour / Sorghum flour
1/2 cup + 2 tablespoon water
1/2 teaspoonful oil
Water to sprinkle while cooking
Ghee to apply over rotis.

Instructions

Sift jowar flour. Take flour in a bowl.
Now add 1/3 cup water and mix. Initially add equal amount of water as flour.
NOTE : The consistency of the mixture should be such that you should easily be able to mix with a spoon. Mixture should not be too stiff nor too watery. Quantity of water will vary according to the quality of jowar flour.
We added 1 tablespoon more water. Mix well with a spoon and check the consistency. Press and level with the back of spoon or spatula.
Now take water in a pressure cooker and put stand on it. Place vessel containing jowar flour +water mixture over it and cover. Close the lid of the cooker and remove whistle. Pressure cook on medium flame for 5 minutes. If you notice that the flour is not cooked well or mixture is too sticky or watery, then cook for 1-2 minutes more.
Once done, remove the vessel and take out cooked mixture in a flat plate. Add ½ teaspoon oil and knead well for about 2-3 minutes or till dough becomes smooth and crack free. You need to knead the dough when it is warm or hot. If the dough becomes cold, it will be difficult to knead it.
Now divide the dough in 3 equal parts and make smooth crack free balls.
Flatten the ball slightly and dust it with jowar flour. Roll it in a circle.
Heat tava on a medium flame. Place rolled jowar roti on hot tava and immediately sprinkle few drops of water on roti.
Let it cook for about 30 seconds to 1 minute or till you notice bubbles. Flip it over and roti will puff up. Flip it. Then press lightly and take out on a plate. Immediately apply ghee over it.
Repeat the process to make more jowar rotis.
Serve these soft jowar rotis with baingan bharta and kadhi.

Try and get freshly ground jowar flour from nearby mill. Sometimes, readymade jowar flour is grainy. If the flour is too grainy, then you may even grind it once before using.

Tips & Tricks

For the flour + water mixture, initially add equal amount of water as flour. Mix well with a spoon and check the consistency. The consistency of the mixture should be such that you should easily be able to mix with a spoon. Mixture should not be too stiff nor too watery. Quantity of water will vary according to the quality of jowar flour.
It is important to knead the dough when it is warm or hot. If the dough becomes cold, it will be difficult to knead it.
1/3 cup jowar flour yields 3 rotis. So 1 cup will yield 9 rotis.

Health benefit of jowar flour

Jowar is a rich source of vitamin B complex.
Jowar is a gluten-free whole grain, and so it’s a perfect alternative for people who have gluten intolerance.
Its also a great choice for diabetic patients, since it digests slowly and hence leads to stable blood sugar levels.
Its rich source of iron and protein and contains a good amount of fiber.

Nutrition

Calories 54 Kcal,

Carbohydrate 10g

Protein 1g

Fat 1g

Saturated Fat 1

Polyunsaturated fat 1 g

Monosaturated fat 1g

Trans fat 1 g

Sodium 1 g

Potassium 41g

Fiber 1g

Sugar 1g

Calcium 2g

Iron 1g

Fenugreek Jowar Theplas

Ingredients

2 Tbsp Wheat Flour
2 Tbsp Sorghum Flour (Jowar)
2 Tbsp Chopped Fenugreek (Methi)
1/4 Tsp Turmeric Powder (Haldi)
1/8 Tsp Salt
Ginger paste
Ghee 1 tsp
Oil 2 tsf
Water As required

Instructions

In a mixing bowl, take wheat flour, jowar flour, green chili, ginger paste, haldi, salt, chopped methi leaves, oil and mix well.
Healthy Twist : Increase Omega 3 Boost immunity by adding, 1 tsp flax seeds
Adding a little water, knead it into a soft dough
Roll the dough into a ball, pat and flatten it to make a thepla and keep aside
Heat a nonstick pan on a low flame place the raw thepla and roast it
Allowing it to cook, flip, apply ghee and make sure both sides are browned well
Serve hot with Baigan ka bhurta

Carrot Methi Jowar Theplas

Jowar Masala paratha

Ingredients

1½ cup jowar flour
3/4 cup Wheat flour
4 Tbsp Palak / Spinach chopped
4 Tbsp / fenugreek leaves (chopped2 Tbsp Coriander chopped
1 carrot grated
1 tsp chili powder
1/2 tsp cumin powder
1.2 tsp turmeric
1/2 tap garam masala
2 tap sesame
1 Potato boiled
Salt to taste
1/2 cup curd
Water for kneading
Ghee for roasting
▢
¾ cup wheat flour
▢
4 tbsp palak / spinach (chopped)
▢

Instructions

firstly, in a large bowl take 1½ cup jowar flour and ¾ cup wheat flour. you can also add ragi flour or besan.
add 4 tbsp palak, 4 tbsp methi, 2 tbsp coriander, 1 carrot, and 1 tsp chilli powder.
also add ½ tsp cumin powder, ½ tsp turmeric, ½ tsp garam masala and 2 tbsp sesame.
further, add 1 potato, ¾ tsp salt, and mix well.
now add ½ cup curd and combine well.
add water as required and start to knead the dough.
knead to a smooth and soft dough adding water as required.
pinch a ball-sized dough and dust it with wheat flour and roll uniformly.
further, roll to a slightly thick thickness like paratha.
now on a hot tawa place the rolled paratha and cook for a minute.
furthermore, when the base is partly cooked, flip the jowar paratha.
also, spread ½ tsp ghee and cook both sides.
finally, enjoy jowar paratha with raita and pickle.

Jowar Methi Murthiya

Jowar Methi Muthiya is one of the most popular and traditional steamed savoury snack recipes from Gujarat. Muthiya or muthia is a steamed dumpling prepared with different types of flour, spices and vegetables and either deep fried or shallow fried to give it texture. Muthiya is a perfect balance of spicy, tangy, and sweet flavours.

The term ‘muthiya’ has been derived from the word ‘muthi’ which means fist – the ‘gripping action’ of our hands, as in some Muthiya recipes, fist full of dough is taken to give it a distinctive shape. It is also called ‘velaniya’ or ‘vaataa,’. There are many variations of muthiya and it is gradually gaining popularity amongst the young generation as it is filling and super healthy as it is essentially steamed. Most versions of muthiyas is prepared with wheat flour or gram flour but in this recipe I have replaced it with white millet flour also known as Sorghum or Jowar to make it healthier.

Jowar /white millet flour/ sorghum is a great source of protein, iron, fibre. It is good for bone health, helps control blood sugar levels and is beneficial for diabetes and weight loss.

There are 2 ways of making Muthiya- deep fry or shallow fry. The deep fried muthiyas are traditionally prepared for curries like in ‘Undhiyo’ and shallow fried one are more popular as snack or light lunch/dinner.

Ingredients

1 cup white millet/Sorghum flour (jowar)
1 tablespoon finely chopped green chili
1 tablespoon finely chopped ginger
1 cup finely chopped fenugreek leaves (methi)
1 teaspoon cumin seeds
½ teaspoon turmeric powder
1 teaspoon red chili powder
1 teaspoon carom seeds
Salt to taste
2 tablespoons yoghurt
2 tablespoons oil
2-3 tablespoons water

For Tempering

2 tablespoons oil
1 teaspoon mustard seeds
1 teaspoon sesame seeds
8-10 curry leaves

Method

In a bowl combine together millet flour, jowar (bhakri flour), green chilies, ginger, fenugreek leaves, cumin seeds, turmeric powder, red chilli powder, carom seeds, salt, yogurt, oil and water.
Use clean hands to squeeze the mixture to release the water from the vegetables. Keep squeezing and mixing until the mixture becomes dough-like in consistency. Gradually, add more water to form a soft and pliable dough. Start with a little water as the vegetables will release plenty as you mix. If the mixture doesn’t come together even after mixing, then you can sprinkle some more water to make the dough.
Grease your hands with oil and make 13-14 small balls out of the dough. One by one, roll into 6-7 inches long logs (you may want to grease your hands with oil first). Place the rolled muthiya on the steam plate.
Steam the muthiyas for about 15- 20 minutes on medium heat.
To check if it is cooked – insert a toothpick or fork and it should come out clean. Allow it to cool for 10 minutes and cut them into small 1-inch pieces.

Tempering

Heat oil in a pan and add the mustard seeds and sesame seeds. When the mustard seeds and sesame seeds splutter, add the curry leaves and steamed muthiya pieces and sauté on medium heat for about 5-6 minutes.
Serve hot with green chutney.

Instructions Tips & Variations

In this recipe, I have used bhakri flour which is a type of a coarse Whole wheat flour. If you do not have bhakri flour, then you can use your regular whole wheat flour and add 2 tablespoons fine semolina (सूजी).
Do make the dough very soft as it will be hard to roll them into log shapes.
While the final step is pan-frying, the muthiya can be eaten just after steaming as well.
You can prepare the muthiyas and store them in airtight containers. Freeze them for about a month.
If you do not have steamer at home, you can bake them for about 30-35 minutes at 160C/Fan140/Gas 3.
Always wash the fenugreek leaves and drain off the excess water. This will help to remove the bitterness of the leaves.
Fresh/frozen fenugreek leaves can be substituted with spinach and/or kale.
If you want, you can add fruit salt while making dough as it makes them light and airy.
You can add sugar to give slight sweetness to the muthiya.

Jowar Upma

Jowar Upma is a healthy breakfast recipe that will be different from the regular breakfast options. Made with millet flour, semolina and urad dal, this easy-to-make recipe is best served with sambar and coconut chutney. If you are bored of eating the same things for breakfast every morning, then you must try this off-beat yet healthy recipe. You can even savour this recipe for dinner if you wish to have something light and yummy. Made in the classic South Indian way, this Upma recipe will be a treat for your taste buds. Do try this recipe at home and serve it to your family with love!

Ingredients

1 cup black millet flour
1 teaspoon mustard seeds
1/4 teaspoon asafoetida
1/2 cup chopped onion
1/2 cup green pea split
2 tablespoon chopped coriander leaves
2 tablespoon lemon juice
2 teaspoon refined oil
1 teaspoon urad dal
6 curry leaves
1/2 cup semolina
2 teaspoon chilli garlic paste
4 pinches salt
2 cup water

Method

Heat oil in a pan
Take a deep sauce pan and heat the oil.
Add ingredients for tadka
Add the mustard seeds and urad dal. When the mustard seeds crackle, add the asafoetida and curry leaves and sauté on a medium flame.
Add chopped onions
Now, add the chopped onions and sauté for 1 minute.
Add semolina and jowar flour
Add the semolina and jowar flour and sauté for 2 more minutes.
Add green peas
Add the green peas, chilli garlic paste, coriander and salt. Mix well.
Add water
Add 2 cups of water, mix well and cook well till water is absorbed.
Drizzle some lemon juice and serve
Pour lemon juice, mix well and serve with sambhar or coconut chutney. Make sure you try this delicious recipe, rate it and let us know how it turned out to be.

3-in-1 Jowar Batter (make jowar idli, jowar dosa and jowar dhokla with just 1 batter)

Hurda / Tender Jowar

With the beginning of December depicts the time for Jowar ears to be ready for plucking and this is also the time to snack on the unique dish Hurda. It is one of Maharashtra’s treasures of agriculture.
Hurda is commonly eaten just by roasting, which retains the majority of the nutrients. Tendor Jower is fiber and iron rich, with fairly high protein levels. It is said that Hurda is rich in anti-oxidants and all sorghum (hurda) varieties are gluten-free.

Hurda Tender Jowar

The Hurda parties are a great idea to bring people together to enjoy the mild sun in winter and eat nutritious hurda, roasted grains eaten with a chutney – sesame, groundnut, coconut or garlic; served on the side with jaggery.

The tender jowar ears are available only for three months of the year and often eat these roasted over coal or a wood fire, sometimes with just salt and a wedge of lemon for the zest. The green jowar is juicy and slightly chewy, with fresh flavours in every bite.

BAJRA

Pearl Millet

Bajra

An easily available millet. It is best eaten as bajra khichadi with mung dal and some organic ghee. It is a very [popular grain in Rajasthan. Bajra is an ancient grain, which has been in use for centuries. It is high in proteins with a respectable amount of amino acids. It is good source of iron as well. We know iron is essential for the for the formation of hemoglobin in the blood to prevent Anemia. It is also a rich source of vitamin B1. All forms of vitamin B are absolutely neccessary for a healthy nervous system.

An easily available millet. It is best eaten as bajra khichadi with mung dal and some organic ghee. This is a slightly rough grain and may only suit people who do not have active and aggressive symptoms of coeliac disease.

Bajra is a 'warm' grain that is generally welcome in the winter. Bajra protein is relatively richer in lysine, methionine, tryptophan.
It contains 5% of fat which is useful for those on a low fat diet, 400-500 grams of bajra will provide 20-30 grams fat and 10-15 grams linolenic acid.
It is a reasonably good source of thiamine (vitamin B .It is also a good source of iron and calcium.
It is considered to be good for people who cannot eat wheat. But it should be combined with other grains so as to not create an imbalance of doshas inside the body.
Due to low glycemic index , it prevents diabetes.

Bajra Roti

A healthy traditional north Indian roti recipe made with bajra flour or pearl miller flour. it is particularly made in Rajasthani cuisine and typically served with dry curries or sabzi for lunch and dinner. it is generally popular at the dry or hot climate demographics because it is considered to cool down the body and provide necessary supplements.
To roll the rotis, i. e with rolling pin and via tapping it by hand. beginners can find it difficult with bare hands and i recommend to adopt rolling pin. secondly, the roti’s has to be thick as compared to normal wheat based roti or chapati. if you roll it thin, it may start to have cracks and disintegrate. lastly, you may add finely chopped veggies like onions or leafy veggies like coriander, pudina and dill leaves to roti dough to make it more flavoured.

Ingredients

2 cup bajra atta / pearl millet flour / sajje hittu
Salt to taste
Hot water to kneed
Wheat flour for dusting.

▢½ tsp salt

Instructions

firstly, in a large mixing bowl take 2 cup bajra atta, ½ tsp salt and mix well.
Add ½ of hot water and start to knead.
Knead to the soft dough for at least 10 minutes.
Add water as required and knead well as there is no gluten in the dough.
Pinch a small ball sized dough and knead again.
Dust with wheat flour and pat gently. you can alternatively use a rolling pin to roll as done for paratha.
Pat with both the hands until the roti turns as thin as possible. if the roti breaks, it means it needs more kneading.
Dust off excess flour and put over hot tawa.
Now spread water over the roti with help of hand or wet cloth removing excess dough.
Wait until the water evaporates then flip it to the other side.
Press gently and cook all the sides.
Finally, serve bajra roti / sajje rotti with jaggery or curry.

Tips

Firstly, make sure to use fresh bajra flour else it will break while preparing.
Also, make sure to knead the dough well else there will be cracks while patting rotti.
Most noteworthy, if there are cracks forming while patting roti, take some hot water and knead the dough further.
Finally, bajra roti / sajje rotti recipe taste great when patted with hands rather than prepared with rolling pin.

Rajasthani Bajra Khichadi

Rajasthani Bajra Khichdi (Bajre Ki Khichdi, Pearl Millet Porridge, Bajre Ka Khich) is a delicious savory porridge made using bajra (pearl millet), rice, and yellow moong lentil.
Bajra is a great grain to include in your everyday meals, as it is rich in Magnesium which promotes heart health. It also has potassium and fiber, which are essential nutrients required for our body.
This bajre ki khichdi is very nutritious, easy to make, and popularly made in the winter season.
The only time-consuming part to make this Bajra Khichdi is to remove the husk from the Bajra. In earlier days, this process was done by crushing the bajra grains in a large mortar and pestle. Now, with the easy accessibility of mixers and grinders, this step has also become quick and easy.
Ingredients

½ cup whole bajra grains
1/2 cup yellow moong dal (split and skinned yellow moong lentil), C
1/2 cup white rice (rinsed and drained).
1 tablespoons ghee (replace with oil for vegan)
¼ teaspoon asafetida (hing) (skip for gluten-free)
½ teaspoon cumin seeds
1 teaspoon grated ginger
teaspoons chopped green chilies
2 teaspoons salt (or to taste)
4 cups water)

Instructions

Prepare The Bajra

These days, bajra grains come with the husk already removed, so even if you skip this process, it’s Ok. I do it just to be on the safer side.
Add bajra to a bowl and rinse well with water. Drain well.
Transfer it to a mixer grinder jar and pulse it to make a coarse powder.
Do not over-grind. We are doing this process to remove the husk of the bajra.
Transfer the bajra powder to a bowl and cover it with water.
Wait for 10-12 seconds. The husk will start to float on top of the water. Gently drain the water along with the husk and repeat this process 2-3 times to get rid of all the husk from the bajra

Method

Heat 1 tablespoon of ghee in a 3-liter pressure cooker over medium-high heat.
Once the ghee is hot, add ¼ teaspoon asafetida, ½ teaspoon cumin seeds, 1 teaspoon grated ginger, and 2 teaspoon chopped green chilies and sauté for 10-12 seconds.
Add the cleaned bajra to the cooker along with ½ cup of rinsed yellow moong dal, ¼ cup rinsed white rice, 2 teaspoon salt, and 4 cups of water. Mix everything well.
Close the lid of the cooker.
Pressure cook the khichdi for one whistle on high heat. Now reduce the heat to low and cook for 15 minutes.
Remove the cooker from heat and let the pressure release naturally.
Once the pressure is released, open the lid and mix the khichdi nicely using a wooden spoon, wooden whisk, or wire whisk.
Add some more water if the khichdi looks thick and cook for a minute. Transfer the hot khichdi to serving plates and serve hot. Check for salt and add more if needed.

How to make bajra khichdi using a pre-mix?

These days, bajra khichdi pre-mix is available in many places.
In this mix, the husk of the bajra is already removed and it is then mixed with rice and lentils.
If it’s available where you live, you can use it too.
Just measure out 1 and ¼ cups of this premix in place of bajra, dal, and rice and keep the rest of the recipe the same.

Bajra Kasuri Missi Roti

Ingredients

1/2 cup Bajra flour
3/4th cup besan
1/4th cup wheat flour
Green chili
Ginger
Kasuri methi
1 tsp Ajwain
1/2 tsf cumin seeds
1 tbs[ coriander seeds
Salt to taste
Red chili powder
1/2 tsf turmeric
2 tbsp dried fenugreek leaves
1 Onion
1/2 Tbsp chopped green onion (optional)
Green coriander
Water as required
Ghee

Instructions

Green chili, ginger 1/2 inch paste + Salt
Mesh it in mortal & pestle.
Take Bajra flour + Besan +wheat flour
Crush the ajwain with hand and mix it
Jeera
1 tbs[ coriander seeds coarsely meshed
Salt
Red chili powder
Turmeric
fenugreek leaves crush with the hand
1 Onion chopped
Paste of green chili and ginger
Chop green coriander
Kneed the dough with normal temperature water
Slowly add water, mix it
Add little ghee in it
Massage the dough
Cover the dough with wet cloth for 15 minutes to set
Heat the tava
Kneed the dough again
Dust the wheat flour , prepare dough balls
This roti is made thick
Cook the roti over tava with desi ghee
Eat with white butter
Serve hot with lentils and vegetables.

Bajra Masala Puri

Ingredients

Pearl Millets Flour (Bajra Flour) - 1 Cup (150 grams)
Potato - 3, boiled (200 grams)
Salt - 1/2 tsp
Cumin Seeds - 1/2 tsp
Carom Seeds (Ajwain) - 1/2 tsp
Turmeric Powder - 1/4 tsp
Sesame Seeds - 1 tsp
Green Chilli - 2, finely chopped
Chilli Flakes - 1/2 tsp
Ginger - 1 tsp, grated
Coriander Leaves - 2-3 tbsp
Oil for Frying

Instructions

Take 3-boiled potatoes and grate them using a fine grater. Once done, add grated potatoes to 1 cup bajra flour.
Add 1/2 tsp of salt, 1/2 tsp of cumin seeds, 1/2 tsp of carom seeds (after crushing), 1/4 tsp of turmeric powder, 1 tsp of sesame seeds, 2-finely chopped chilis, 1/2 tsp of chili flakes, 1 tsp of grated ginger, 2-3 tsp of coriander leaves to the Bajra flour and mix well.
Add water gradually and prepare a soft dough. Knead the dough for 2-3 minutes. Cover the dough and keep aside for 15 minutes to set.
[After 15 minutes] The dough is ready. Apply little oil to your hands and knead the dough for a few minutes. Break the dough into small balls and grease the rolling board and pin.
Take a dough ball, apply a little oil, and roll it into a slightly thick poori. Heat the oil in the Kadai/wok for frying. The oil should be medium-high hot and keep the flame medium.
Carefully lift and slide the poori in the oil. Once it comes up to the surface, press it down lightly with a spatula. Turn the poori to the other side when fried from below. Fry the poori till golden brown from both sides. Roll and fry all the pooris similarly.
Bajra Masala poori is ready to be served. It is crispy and crunchy in texture. Serve it with aloo masala, aloo tomato, aloo matar, or any sabzi of your liking. Serve it together with chutney and everybody will love it.

Bajra Chila

Bajra na chamchamia in Gujrat Because they spoon it over tava while making chilas.

Ingredients

1 cup Pearl Millet Flour ( Bajra)
1 tbsp Ginger Garlic Green Chillies Paste
1 tsp Carom Seeds (untoasted)
1 tbsp Red Chilli Powder
1 tbsp Sesame Seeds (untoasted)
1/2 cup Dahi
1/4 cup Coriander Seeds (untoasted)
1/8 pinch Baking Soda
1 tsp Salt

Instructions

Chop fresh Methi leaves
Green garlic
Add 1/2 cup water / or butter milk/ curd
Heat a tava on high flame
Add vegetable oil
Make tiny Chilas on tava
Sprinkle some sesame seeds over it
Apply oil over Chilas
Flip the Chila very carefully
Bajra chilas are cooked on both the sides

Bajra Dalia

Ingredients

1/2 cup bajra
1/2 cup moong dal
1/2 cup rice
1 chopped onion
1 chopped tomato
1 chopped carrot
1/2 cup chopped spinach
1/2 tsf Red chili powder
1/2 tsf paper
1/2 tsf turmeric powder
Salt as per the taste
Dalia

Instructions

Take a fine Bajra, moong dal and rice and pressure cook them with a bit of salt. Than take this out in a kadhai, and cook till it starts boiling.
Til than, in a seperate pan add ghee, jeera and hing.
To this add onions and carrot, tomatoes and spinach.
Add dry masala chili powder, turmeric powder, paper and salt.
Once the vegetables are cooked pour them into a dalia mixture and combine.

Methi Bajra Paratha

(Diabetic Diet) Gluten free. It has a biscuit texture which makes it enjoyable.

If you have diabetes, you would find a new surge of diabetic-friendly foods in the fresh winter produce. Methi (fenugreek leaves) is one of the many winter vegetables that come replete with many health benefits. Methi is especially beneficial for diabetes diet

Ingredients

1/2 cup Bajra
1/2 cup Besan
1/2 tsf cumin seeds
Salt to taste
1/2 tsf red chili flake
Turmeric
Asofoetida
1 tbsp of sesame seeds
1 tbsp of oil
1/2 cup of fenugreek leaves
2 tbsp of oil to cook the paratha

Instructions

Making a dough

Take bajra flour, Besan, turmeric, chilly flake, salt, sesame seeds, cumin seeds, hing, oil and fenugreek leaves.
Mix them together well
Add warm water slowly
Dough should be made ready just before you are ready to make paratha. Keed the dough between your palms.
Greece your palm .Roll the paratha with light hand about 6 inch in diameter
Cook the parathas over tava with the help of oil.
Serve hot, they have a biscuit texture.
Paratha can be rolled in between plastic.
Pair this methi bajra paratha with curd, raita, chutney or pickle of your choice, and make your winter mornings a happy one.

Bajra Dosa

Ingredients

1 cup pearl millet
1/2 cup rice
1/2 cup urad dal
Salt to taste
oil

Instructions

Soak urad dal in container and rice and bajra together in a seperate container. Let both the mixtures soak in water for at least 4 hour.
Grind urad dal to make smooth paste. Than grind bajra and rice together.
Make dal paste and bajra rice mixture together. Add some salt and water to make smooth batter. Let the batter ferment for 4-5 hours or overnight.
Greece hot pan with some oil wipe it off and than sprinkle some water to make dosa with the batter as usual.

Bajre Ka Thepla

Ingredients

1/2 cup atta
2 Tbsp oil
1 Tbsp dried methi
2 tsp salt
2 tsp ginger
Green chilies - make paste with salt, ginger and garlic.
1 tsp garlic
2 tsp coriander powder
1 tsp sugar
Yogurt to knead

Instructions

Kneed with yogurt to make soft dough
Roll down theplas with the help of roller
Now heat a non stick tava and place thepla over it.
Cook from both sides until crisp
Serve with aachar or curd and enjoy.

Bajra Paniyaram / Or Bajra Appam

Ingredients

Pearl millet flour 11/2 cup
Semolina (Suji) 1/2 cup
Salt to taste
Yogurt 1/2 cup
Water
Onion 1 diced
Carrot 1 grated
Green peas 1/2 cup boiled and coarsely crushed
Green chili 1 chopped
Fruit salt 2 tsf

Instructions

Take pearl Millet flour in a mixing bowl
Add suji salt and yogurt to it. Add water to this mix.
Make a thick batter with these ingredients
Keep aside a batter for 20 minutes
Dice the onion into fine pieces and grate the carrot
Boil some green peas and coarsely crush them in a blender
Add the crushed green peas to the millet flour batter
Add chopped coriander, green chilies, onion and carrot into batter
Add salt to taste and mix the ingredients into the batter with water
Set this aside for 5-10 minutes
Add fruit salt to the batter and mix
Take an idli or Paniyaram or Appam pan. Oil its pockets.
Pour the batter into its pockets. Cook on a medium flame for 5-6 minutes
Turn the Paniyaram balls and cook for 2-3 minutes.

BARLEY
Hordeum vulgare / Jau /Jav /

Green Unripe Barley

Natural barley seeds

Barley flour with husk, its magnesium and Protein controls blood sugar

This ancient herb manages most of the stress caused by urban living. Barley grass shoots are are store house of vitamin B, B2 and C, folic acid, pantothenic acid, calcium and iron. Infect the calcium content in barley grass is far more than milk, and its vitamin C content is far more than oranges. This makes barley grass an excellent addition to the diet of menopausal woman and sports people.

Barley's nutrients help in healing several problems caused by air pollution., water pollution, pesticides in food, fast foods and stress. Combined, these issues lead to the rise of dangerous free radicals in the body, which might cause diabetes, ageing, high cholesterol and heart disease. However, barley is not gluten-free.

Not too many people eat it as much as they should. It is available as coarse barley (original form), hulled barley (barley pearls) and barley sattu (mixture of ground pulses and cereals). Barley has more fibers than oats, both soluble and insoluble. It is also rich in antioxidants. Barley is excellent to tackle diabetes because it has very low glycemic index. It is also high in protein, making it a nourishing food for children.

Barley, a member of the grass family, is a major cereal grain grown in temperate climates globally. It was one of the first cultivated grains, particularly in Eurasia as early as 10,000 years ago

It is considered to be one of the world’s healthiest foods and is also extremely versatile to use. Barley is also called “Jau” in Hindi, “Jav” in Gujarati, “Satu” in Marathi, “Barliarisi” in Tamil and “BarliBiyyam” in Telugu. There are many Barley water benefits for health (Jau benefits) which include aiding in constipation, curing infections and even preventing Cancers.

Barley products : barley flour, barley grits to barley flakes.

Skin & Hair : The minerals and enzymes in barLey grass help heal skin and hair, and make them stronger.
Patients with liver issues : Barley grass powder or juice is an excellent source of aminO acids. This is useful for people who have liver problems and hence cannot digest animal proteins. Being easy to absorb, its also a good source of protein for vegetarians.
Patients with ulcer sand digestive disorders : Many digestive disorders like stomach ulcers and Crohn's disease, which are caused due to stress, improve when barley grass juice is added to the diet of the patients.
Patients with tumors : A combination of wheat grass and barley grass is recommended due to its powerful antioxidant and cell repairing properties. Tumors thrive in an acidic medium, but slow down when the body becomes alkaline. The same property pf barley grass and wheat grass slows down the ageing process.

Diabetic patients : Barley grass juice mixed with a vegetable juice can be an excellent tonic for diabetes. It has beta Glaucon which controls blood sugar and cholesterol.
Heart patients : Barley grass reduce cholesterol This works best when combined with a plant based diet that is free from trans fat.
Barley. is one of the most alkaline grains, is also rich source of soluble fiber.
It helps decrease blood cholesterol.
It helps improve blood glucose in non-insulin dependent diabetes mellitus.
Barley is good source of magnesium and antioxidants. It contains an alkaloid that acts as a diuretic and is therefore good for hypertensive people and those who have water retention problems.
Since barley suppresses lactation, Lactating mothers should avoid it. But it can be given to dyslipidemia, diabetes and to those who want to lose weight but suffer from irritable bowel syndrome.

Barley Water

You can have around 2-3 glasses of Barley water per day if you do not have any Gluten allergies. This dosage is especially recommended for patients who face urinary tract infections. Barley water can flush out the toxins and the bacteria, offering instant relief. The only problem with consuming excess Barley water is, it’s diuretic properties that can give you the urge to frequently urinate.

The milky white drink which is made by boiling barley seeds in water is called Barley Water, which is the most common form of consuming this Barley. Barley water in Hindi is called “Jau Paani” and is used as a traditional home remedy in many households and is well-known for its nutritional benefits. The goodness of Barley water is such that, it is often given as the first baby food in many countries. It is quite easy to digest and also helps in treating many ailments. Here’s your guide to understanding the best benefits of drinking Barley water and also learn the preparation method.

Barley water is safe for daily consumption. In fact, it is quite recommended for pregnant and lactating women and even old people to keep constipation and other digestive problems at bay! Drinking Barley water regularly during summers can result in a cooling effect.

Ingredients

Pearl barley – ¼ cup.

Water – 3 cups.

Crystal salt – to taste [Those who want a sweet version can add sugar, brown sugar, molasses, jaggery, or honey.]

Lemon juice – 1 tbsp.

Instructions

Soak thoroughly cleaned barely in 3 cups of water overnight.

Pressure cook in the same water for about 4 whistles. Lower the flame and allow to cook for another 10 minutes until Barley turns mushy.

Take out the cooked barley after the pressure subsides.

Allow the mixture to cool thoroughly before straining and flavoring.

Serve the refreshing drink garnished with a lemon wedge.

Barley water benefits

Barley Water For Weight Loss / Anti Cancerous Properties / Barley Water For Diabetes/ Protection For The Heart/ For A Stronger Digestive System: it an ideal home remedy for constipation / Barley Water Is Good For Your Kidneys/ Natural Remedy For Anemia/ For A Better Immune System / Shields Against Gallstones/ Averts Atherosclerosis/ For Stronger Bones/ Treats Urinary Tract Infections / Natural Antidote For Poisoning.

Health benefit of Barley

Barley is good for tackling Diabetes, as it has low glycemic index, and is a nourishing food for children.

Broken Barley Upma

Ingredients

Barley Grit or Dalia

1/2 cup Barley (seeds) , (Broken Barley) Dalia
1-1/2 Cups Water
1 Onion , finely chopped
1 teaspoon Ginger , grated
2 Green Chillies , finely chopped
1/2 cup Carrot (Gajjar) , diced small
1/2 cup Green beans (French Beans) , finely chopped
1/4 cup Green peas (Matar) , steamed
1 Tomato , chopped
2 tablespoon Raw Peanuts (Moongphali)
1 teaspoon Mustard seeds (Rai/ Kadugu)
1 tablespoon White Urad Dal (Split)
1 sprig Curry leaves , roughly chopped
Salt , to taste
2 teaspoons Lemon juice
Coriander (Dhania) Leaves , small bunch, chopped
Oil , for cooking

Instructions

To make the Broken Barley Upma Recipe, heat the oil in a pressure cooker or a pan on medium heat, add the mustard seeds and allow it to crackle. Once it crackles add in the split urad dal and peanuts. Saute for a few minutes until the dal gets roasted.
Once roasted add chopped onions, ginger, green chilies, curry leaves and sauté till onion turns translucent.
Add carrots, beans, peas and let it all cook for a minute or two stirring in between.
Now add barley grits mix well and sauté for few minutes. Keep stirring else barley may stick to the cookers /pan's bottom.
Pour in the 1 cup of water. Stir in the salt and tomatoes and give the mixture a good stir.

Barley Idli

Ingredients

- 1 cup Idli Rice
- 1 cup Urad Dal
- ½ tsp Methi Seeds, Fenugreek Seeds
- Salt to taste
- Water For soaking, grinding as required
- 2 tbsp Sesame oil (approx. qty) for greasing the idli plates
- 2 cups Pearl Barley

Instructions

Wash and rinse the ingredients couple of times until the water is clear. Drain all the water, soak well until the ingredients are fully submerged for atleast 4 hours.
In another bowl, measure and add whole urad dal along with methi seeds.
Soak them for atleast 4 hours.
After 4 hours, Drain all the soaked water, rinse and add the urad dal in the mixer grinder jar.
Grind the urad dal into a smooth paste using some water. The consistency should be thick so use ice cubes instead of water in case the mixer grinder jar heats up. In case you are using wet grinder, this is not an issue.
Once Urad dal is ground, add the soaked and drained barley and rice. Grind it to a smooth paste using water.
Mix both the batters using your hands. It provides some warmth and aids in good fermentation.
Cover and Ferment the batter for atleast 8 hours. Once its fermented, add salt, mix gently and either make idlis immediately or store the batter in the refrigerator for use later.
Prepare the steamer, grease the idli plates with oil and pour a ladle of the batter. Steam the idli for 10 to 12 minutes. Allow it to cool slightly before demolding.
Serve the Barley Idli with accompaniments of your choice.

Barley Dosa

Ingredients

Barley 1/2 cup
Kodo millet (varagu) or Idli rice 1/2 cup
Urad dal 1/4 cup
Poha | aval 1 tblsp
Oil to make dosa

Instructions

In a wide bowl add barley, millet (can use little millet or barnyard millet too) or idli rice, urad dal and aval.
Wash and soak them in water for 4-5 hours.
You can keep it overnight too.
Drain the water and grind into a smooth paste.
I used mixie jar for this, if the quantity is more you can use grinder too.
Transfer this to a bowl and add salt.
Mix well with hands and keep it aside for 5-6 hours.
Generally millet batter will ferment so fast than the usual batter.
Add little water to adjust the consistency.
Mix well
Heat a dosa pan.
Pour a ladle of dosa batter and spread on the tawa.
Drizzle little oil on the top.
Once it is cooked on one side, flip to the next side.
Cook for few seconds and take it out from the pan.
Repeat this for the rest of the batter.
Crispy dosa is ready to serve.
Serve with any chutney of your choice.
We had with Onion chutney.

Vegetable Barley Soup

Ingredients

Pearled barley
Frozen peas
Onion
Garlic
Carrots
Celery
Potato
Tomato paste
Broth
Olive oil
Thyme, bay leaves, oregano
Salt & pepper

Instructions

Saute’ carrots, onion, celery in olive oil for about 5-7 minutes
Add garlic and herb and stir until fragrant, about 1 minute
Stir in barley, tomato paste, and the potato cubes
Add broth, cover and cook for about 20-25 minutes
Stir in frozen peas
Cook for a further 5 minutes
Taste and adjust the seasoning
Remove bay leaves and thyme sprigs
Serve with a drizzle of olive oil and grated cheese if you like
Doesn’t it look delicious? Enjoy 🙂

Masala Barley

Here's how you can make the healthy barley even better by adding a touch of masalas to it. Healthy bhi aur tasty also, go give it a try! MASALA BARLEY

Ingredients

1 cup barley, soaked for 30 minutes and drained Salt to taste
Salt to taste
2 tbsp oil
1 tsp mustard seeds
1 tsp cumin seeds
8-10 curry leaves
1 tbsp garlic, finely chopped
1 inch ginger, finely chopped
2-3 green chilies, chopped
1 medium onion, chopped
1 small carrot, chopped
1 medium tomato, chopped
1 small capsicum, chopped
½ tsp cumin powder
½ tsp Tat Turmeric Powder
1 tsp coriander powder
¼ tsp red chilli powder
A pinch of garam masala powder
½ lemon
½ tsp sugar
2 tbsp chopped fresh coriander leaves
Fresh coriander sprig for garnish

Method 1. Heat a nonstick pan. Add the drained barley and lightly roast for a few seconds. Add salt and 2 cups water, cover and cook on high heat till most of the moisture is evaporated then reduce the heat to low and continue to cook for 6-8 minutes. 2. Heat oil in a nonstick pan. Add mustard seeds and once they splutter, add cumin seeds, tear the curry leaves and add into the pan. Add garlic, ginger and green chilies and sauté for a minute. 3. Add onions and carrots and sauté for 1-2 minutes. Add salt, mix and cook for 2-3 minutes. 4. Add capsicum and tomatoes, mix and cook for 2-3 minutes. Add cumin powder, Turmeric Powder, coriander powder, red chilli powder and garam masala powder and sauté for 1-2 minutes. 5. Squeeze the juice of lemon and add sugar and mix well. Add cooked barley and coriander leaves, mix and cook for 2 minutes. 6. Take the pan off the heat and transfer the masala barley into a serving bowl, garnish with coriander sprig and serve hot.

Barley Vegetable Soup

Ingredients

Pearled Barley
Frozen peas
Onion
Garlic
Carrots
Celery
Potato
Tomato paste
Broth
Olive oil
Thyme, bay leaves, oregano
Salt & pepper

Instructions

Saute’ carrots, onion, celery in olive oil for about 5-7 minutes
Add garlic and herb and stir until fragrant, about 1 minute
Stir in barley, tomato paste, and the potato cubes
Add broth, cover and cook for about 20-25 minutes
Stir in frozen peas
Cook for a further 5 minutes
Taste and adjust the seasoning
Remove bay leaves and thyme sprigs

Nutritious Multigrain Roti / Chapati

Multi Grain Chapati for good digestion

Ingredients

Barley (Jao) Four
Barley, wheat, black gram and Soyabean Chapati
Ratio : wheat 19 kg 2kg black chana (gram), 1 kg Soyabean and 1 kg Jau
Mix a multi grain nutritious flour and make chapatis.

Other Combination

Try barley flakes as a breakfast porridge instead of oats.
Add it to soups and stews. Soups, stews and salads

BARNYARD MILLET

Sanwa, Jhangon in Hindi, Shyama in Sanskrit, Oodalu in Kannada. Kuthiravaali in Tamil, Udalu or Kodisama in Telugu, Chama in Malayalama, Shamul in Marathi, Shamula in Bengali, Sama in Gujarati, Swank in Punjabi. Sama rice, Sava, समा के चावल / शुगर फ्री चावल / कुटकी / aanava /Vrat rice / Little Millet / Moriyo /Samvat / भगर और वरी /

Barnyard millets can be used for traditional as well as novel foods. Unprocessed or processed grain can be cooked whole or ground to flour.
It can be cooked as rice and also a variety of dishes like idli, dosa, pongal, khichdi, snacks, porridge, cookies, noodles etc.
Due to its similarity to rice in terms of taste and texture, it can easily replace rice in a wide variety of recipes.
Barnyard millet grains are a rich source of dietary fiber, iron, zinc, calcium, protein, magnesium, fat, vitamins, and some essential amino acids
It is a highly nutritious grain and an excellent substitute to rice and wheat.
The carbohydrate content in Barnyard millet is low and slowly digesting, which makes it a nature’s gift for the modern mankind who is engaged in sedentary activities.
The iron content in barnyard millet grain is about 5 mg/100 g which is rationally higher than major cereals and millets.
Among anti-nutritional compounds, barnyard millet contains lower phytic acid content compared to other grains. A lower phytate (3.30–3.70 mg/100 g) content favors the bioavailability of minerals.
Barnyard millets contain no gluten and is good for people who are gluten intolerent.

Barnyard millet is one of the oldest domesticated small millet. In India it is mainly cultivated in Orissa, Maharashtra, Madhya Pradesh, Tamil Nadu, Bihar, Punjab, Gujarat and hills of Uttarakhand.

Sama (Barnyard Rice) is very nutritious, light to digest and cooks very fast. It is used in place of the usual rice during festival fasting.

Samak rice can be cooked like rice and eaten with any curry or vegetables.

Jhangora Millet Curd Rice / Falahari curd rice

Sama (Barnyard Rice) is very nutritious, light to digest and cooks very fast. It is used in place of the usual rice during festival fasting.

Ingredients

1/2 cup sama ke chawal (barnyard millet)
1 cup water (double)
2 tbsp desi ghee (clarified butter)
2 tbsp raw peanuts
2 sliced green chilies
1 tsp ginger paste (optional)
10-12 kadi patta (curry leaves)
1.5 cups thick dahi (yogurt)
2 tsp hara dhania (cilantro)
1 tsp sendha namak (rock salt) fasting salt

Temper

1 tsp oil
1/2 tsp mustard seeds
1/2 tsp split urad dal
few curry leaves
1 green chilli finely chopped
1/4 inch piece ginger

Instructions

Boil water, add the millet and cook for few mins then cook covered till it the millet becomes soft and.
Once water is all absorbed and the millet is soft switch off and set aside for few mins to cool down.
Then take the millet in a mixing bowl and mash it first.
Then add curd, then milk and mix it up well.
Heat oil in a tadka pan and add the items listed under ‘to temper’ let it splutter.
Transfer the tempering to the the rice along with grated carrot, coriander leaves and required salt. Mix well.
Serve Samai Curd Rice chilled and while serving garnish with leftover carrots and coriander leaves.

Sama Chawal Pulaav

Upwas ka Pulaav

An easy and simple pulao recipe made with a choice of vegetables with samak rice or samvat rice for vrat or fasting. The taste is very similar to the rava upma.

but has to offer a lot more nutrients and flavours as compared to upma. you may also make this recipe for day to day breakfast or lunch box recipes.

Ingredients

1 cup sama rice
3 pod cardemum
1/2 tsp pepper
1 inch ginger finely chopped
2 chili slit
1/2 potato cubed
1/2 carrot cubed
2 cups water
1/2 tsf Sendha namak rock salt
1/2 tsf pepper powder
Water for soaking
1 tbsp ghee
1 tsf jeera
1/2 tbsp ghee or butter
2 tbsp peanuts
5 Almonds (halves)
10 Cashew (halves)
2 tbsp dry coconut
1/2 cup Makhana (Foxnut)
1 tbsp lemon juice
2 tbsp coriander (finely chopped)

Instructions

firstly, in a large bowl soak 1 cup sama rice for 20 minutes.
In a large kadai heat 1 tbsp ghee, add 1 tsp cumin, 3 pods cardamom and ½ tsp pepper. saute' slightly.
Now add 1 inch ginger, 2 chilli and sauté well.
Add ½ potato, ½ carrot and saute for 3 minutes or until they are half cooked.
Further add soaked sama rice. make sure to drain off the water completely.
Pour in 2 cup water, ½ tsp sendha namak, ½ tsp pepper powder and mix well.
Cover and simmer for 15 minutes or until the sama rice is cooked completely.
Now in a pan heat ½ tbsp ghee, add 2 tbsp peanut, 5 almond, 10 cashew, 2 tbsp dry coconut, ½ cup makhana
Roast on low flame until they turn crunchy and golden brown.
Transfer the roasted nuts over pulao.
Add 1 tbsp lemon juice and 2 tbsp coriander. mix well making sure everything is well combined.
Finally, enjoy sama ke chawal pulao with curd.

Tips

Firstly, make sure to soak the sama rice for at least 20 minutes, or you have to increase the cooking time.
Also, add vegetables of your choice to make it nutritious and healthy.
Additionally, preparing with ghee ill enhance the flavor of sama rice pulao.
Finally, sama ke chawal pulao recipe tastes great when loaded with lots of dry nuts.

Barnyard Millet Lemon Rice

Ingredients
Barnyard Millet - 1 cup
Hing - a pinch
Urad dal - 1 Tsp
Chana dal - 1Tsp
Finely chopped ginger - 1/2 tsp (optional)
Curry leaves - 1 sprig
Mustard - 1/2 Tsp
Turmeric powder - 1/2 Tsp
Oil - 2 Tbsp
Peanuts or cashew - 2 Tbsp
Green chilies slit - 2
Lemon juice - 2-3 Tbsp

Instructions

Wash and drain barnyard millet. Pressure cook 1 cup of millet with 2 cups of water for 2 whistles.
When the pressure releases, transfer the millet to a large plate and fluff it gently. Let it cool.
Take about 2 Tbsp lemon juice in a cup. Add salt and turmeric powder to it. Mix well and keep aside.
Heat oil in a pan and fry the peanuts or cashew until golden and crunchy. Remove it and keep aside on a plate.
Then in the same pan, add mustard, chana dal, urad dal, hing, ginger, green chilies and curry leaves one after the other. When the dals turn golden, add this to the lemon juice mixture prepared earlier. Mix well.
Now add this mixture to the cooled barnyard millet and mix gently. Do a taste test and add more salt or lemon juice if required.
Serve with pickle or papad.

Millet Poha

Ingredients

1 cup Banyard millet (Samo)
2 tbsp oil
2-3 tbsp raw peanuts
1 tsp mustard seeds
½ tsp cumin seeds
2 green chilies, chopped
10-15 curry leaves
2 medium onions, chopped
Salt to taste
¼ tsp turmeric powder
½ tsp sugar
1 lemon wedge
2 tbsp chopped fresh coriander
Fresh coriander sprig for garnish

Method

Heat a nonstick pan. Add banyard millet and roast on medium heat for 4-5 minutes.
Add 2 cups water, cover and cook on high heat till water is absorbed.
Lower the heat and cook for 5 minutes.
Heat oil in a nonstick pan. Add peanuts and sauté till golden brown. Drain and set aside.
Add mustard seeds and once they begin to splutter, add cumin seeds, green chilies, curry leaves and mix well.
Add onions and mix well. Add salt, turmeric powder and mix well. Sauté on medium heat for 2-3 minutes.
Add sugar and mix. Add cooked banyard millet and mix.
Sprinkle 2 tbsp water, cover and cook for 2-3 minutes.
Squeeze lemon, add the peanuts, coriander and mix well.
Transfer into a serving bowl, garnish with coriander sprig and serve hot.

The recipe is exactly the same as the regular poha recipe except that the poha (flattened rice) is replaced with flattened millet.

Wash 1 and ½ cup millet poha well with water. Soak the poha in 2-3 cups of water for 40-50 seconds until it is slightly softened. Do not over-soak the poha otherwise, it will become mushy.

RAJGIRA

Amaranthus caudatus / Rajgira (Marathi) / Amaranth seeds / Ramdana / Chaulai / Cheera (Malayalam) / Pigweeds /

Rajgira

Amaranthus -one which does not wither. It is a kind of food that is eaten during festivals and while fasting. Rajgira has many health benefits. It is a good source of amino acid lysine, and is rich in iron, calcium and magnesium. It helps in reducing cholesterol and is rich in potassium and vitamin A and C. You can eat rajgira in the form of porridge mixed with other grains or as rotis mixed with wheat.

It can be consumed during any traditional Hindu fast.
It is rich source of amino acid called lysine (amino acids are building blocks of proteins), which makes it an excellent source of protein for all age groups, including infants and the elderly. Others carbs do not contain enough lysine for our needs.
It is also an excellent source of minerals, including calcium, iron and magnesium, which makes it exceptional for bone growth and strength.
Amaranth leaves (popularly called chuilai ka saag and cooked as a vegetable), are rich in minerals.
Amaranth also contains an oil that greatly improves immunity, making it excellent for children suffering from allergies.
Because its alkaline value is greater than most other grains, it is good for people with inflammations such as rheumatoid arthritis and skin disorders.
Amaranth can be life saver for gluten intolerent people. Replace wheat with amaranth grain, and symptoms of wheat intolerance such as facial bloating, weight gain, a groaning stomach, fatigue, sinusitis, sneezing and allergies will disappear in a week.
Heart patient and people with high cholesterol will benefit, as it helps reduce inflammation in the arteries, normalizing blood pressure.
It has high content of oxalic acid inhibits the absorption of calcium and zinc, and also means that they should be avoided or eaten in moderation by people with kidney disorders, gout, or rheumatoid arthritis.

Chaulai ka Laddoo

Ingredients

One cup rajgira seeds
One cup jaggery
Water

Instructions

Take a pan and heat it on medium flame.
Add a tablespoon of rajgira seeds at a time and roast till they pop.
Filter the unpopped seeds and collect the rest in a bowl.
Take another pan and melt jaggery with water, stirring it till it reaches the consistency of a syrup.
Add the melted jaggery syrup to the popped amaranth seeds and mix well.
Apply water to your palms and roll though mix into laddoos.

Rajgira Paratha

Since there is no gluten in amaranth flour, rolling the amaranth roti dough can be a bit tricky.
I add mashed potatoes to the dough which helps to roll the roti easily. Another tip is to add bubbling hot water instead of potatoes. Mix very well with a spoon and cover the flour mixture. When slightly hot then knead the dough.

As we like potatoes, I always add them to these parathas. But when making rotis with some other non-glutinous flour, I add hot water and knead.

Ingredients

¾ cup amaranth flour (rajgira atta)
2 small to medium potatoes or 1 large potato or ½ to ⅔ cup tightly packed mashed potatoes or 100 to 125 grams potatoes
½ teaspoon cumin powder (jeera powder)
1 or 2 green chilies – crushed or finely chopped or 1 to 1.5 teaspoon crushed green chilies.
rock salt (edible and food grade) (sendha namak) as required. used specially for religious fasting days or vrat.
ghee or oil as required.

Instructions

Making dough

First boil 2 small to medium potatoes in a steamer or pressure cooker till they are thoroughly cooked and of a mash able consistency.
In a pan or bowl take the amaranth flour. I ground the flour at home using raw amaranth grains. ½ cup of amaranth grains yielded about ¾ cup flour.
When the potatoes are slightly hot, peel them. Then mash them lightly and add to the amaranth flour.
Then add the crushed green chili paste, cumin powder and rock salt (sendha namak). You can also add some chopped coriander and ginger paste. Mix everything well.
Add 1-2 tbsp of water in parts and kneed to a smooth dough. The addition of water depends on the quality of flour, hence add as accordingly. Make sure you don't add too much water. Allow the dough to come at room temperature as it will be slightly warm due to the addition of hot meashed potatoes.

Rolling Rajgira Roti

Make a small or medium sized balls from the dough. Dust with amaranth flour.
Roll to a small or medium sized parathas. While rolling add some more flour if required
Then gently lift up with a spatula and fry the paratha on a hot tava.

Method of patting the dough to make rajgira roti

Keep a moist kitchen cotton napkin or towel on your workplace. Take a small or medium sized ball from the dough and place it on the moist kitchen cloth.
With your palm or with your fingers, gently press the dough ball and flatten it, till it increases in size. The edges come our neat this way and are not uneven.
Make a small or medium sized balls from the dough on a rolling board. Dust lightly with amaranth flour.
With a rolling pin, gently roll to a small or medium sized roti. While rolling add some more flour if required. Roti rolled this way have uneven edges. You can also roll keeping the dough ball on top of a zip lock bag.
Then gently and carefully lift up with a spatula.
And place them on a hot tava or skillet or frying pan.

Patting the dough to make amaranth roti

Keep a moist kitchen cotton napkin or kitchen towel in your workplace. Take a small or medium sized ball from the dough and place it on the moist kitchen cloth.
With your palms or with your fingers, gently pat the dough ball and flatten it to a neat round circle of dough as shown in the next step.

The edges come out neat this way and are not uneven unlike the first method.

Cooking Rajgira Paratha

Now gently remove the paratha from the cloth or place the cloth upside down on a hot tava or skillet and peel of cotton cloth. I do the first method of removing the rajgira paratha from the cloth and then placing it on the hot tava.
One side is partly cooked, flip with the help of spatula. Use a non-stick pan or well seasoned pan as the paratha might stick.
Apply ghee or oil on this side as per your preferences. Flip again carefully using a spatula. Apply ghee or oil on this side.
Flip a couple of times till the roti has become evenly golden and roasted evenly.
Serve these rajgira roti hot or warm with curd or any curry meant for fasting like vrat ki kadhi or vrat ke dahi aloo or kaddu sabji or vrat ki aloo sabji.

Rajgira Aloo Puree

This is a gluten free recipe and vegan too. These can be served with Curd or raita. Rajgira Aloo Puri is very easy to make and delicious. These are made from Rajgira Atta/Amaranth Flour. Amaranth Flour/Rajgira ka atta is one of the ingredients that is used during Navratri fasting days.
Ingredients

Rajgira Flour
Boiled potatoes

Instructions

In a big mixing bowl, take Rajgira flour, mashed potatoes, salt, cumin seeds, ginger-chili paste, and cilantro. Mix well and knead into dough. Add a little bit of water if needed.
Cover the dough and let it rest for 15 minutes
Make small lemon size balls.
Cut the plastic bag. Grease it with little bit oil. Place each ball on a plastic sheet and gently roll into a puri.
Deep fry one by one in hot oil, until puffed up and
golden. Drain on absorbent paper.
Serve Rajgira Aloo Puri with Curd. Enjoy!!

Tips

Rajgira Puri is difficult to roll as it gets stuck on board. Use the plastic sheet, as shown in the video, to roll the puri.
You don’t need to add water.
Always handle the rolled puri with soft hand or else it may break.
If you don’t want to make puri, you can also make paratha out of this dough.
Always fry this puri in hot oil.

BUCKWHEAT

Fagopyrum esculentum / Satvik food / कुट्टू /

Buckwheat

Kuttu frequently used during the Navratris. It is good for digestive system. However it is advisable to eat it as light dosas rather than as the heavy purees that are unsuitable for gluten intolerant people.

An old grain, buckwheat has many superior qualities. It has eight amino acids while wheat only has three. It is also rich in magnesium and manganese. Magnesium is particularly important for its beneficial effect on blood vessels. The salts helps to improve blood circulation and decrease high blood pressure. It helps in maintaining water balance in the body which is essential for reducing migraine and heart disease.

Kuttu or Buckwheat is a great source of carbohydrates and dietary fibers. It is also rich in minerals and vitamins and is a great grain to include in our diet.

Health benefit of Buckwheat

Buck wheat is rich in amino acids and manages blood pressure.

Kuttu Paratha

Kuttu atta is warm in nature and generates warmth in your body. So it is advisable to have yogurt-based side dishes to go with paratha. Along with a few other flours, this kuttu flour is also allowed during the vrat days. This flour contains a good amount of dietary fibers which is good for a healthy digestive system. So you should include it occasionally in your diet even if you are not fasting.

Ingredients

Potato: Boiled and mashed potato is used here to bind this flour. So the dough is easy to handle. Occasionally I use a mix of potato and sweet potato in the paratha dough for a variation in flavor.
Rock salt (Sendha namak): It is allowed during vrat. But the regular table salt is not allowed.
3-4 green chilli (finely chopped)
1/4 cup coriander leaves (finely chopped)
1/2 tsp ajwain
Ghee or oil To cook the paratha use ghee or peanut oil.

Instructions

Mix kuttu flour and rock salt in a bowl. Add mashed potatoes.
Mix with your fingertips really well.
Now add little water at a time start kneading the dough. It will come together very easily. No need to rest.
Divide it into equal portions and make smooth balls then flatten them between your palm
Now take a Ziplock bag and cut the sides to make it open. Take one flatten disc and place it between the two layers of the bag.
Start rolling using a rolling pin into 5-6 inch diameter circle. Roll it very gently. While you are rolling, heat the tawa on medium heat.
Now lift it very gently.
Place on the hot tawa. Let the bottom side cook for a few seconds.
Once you see brown specks at the bottom, flip it and let it cook the other side. Now apply oil or ghee on this.
Then flip it and cook by pressing lightly using a spatula. Again apply oil and flip.
Cook other similarly by pressing till you see no more doughy part and have a light brown in color. Repeat the same for the rest dough balls.

Kuttu Puris

Ingredients

2 cup buckwheat (kuttu)
4 medium Indian potato boiled, mashed
1/2 teaspoon sendha namak
1/2 teaspoon spice black pepper
1 1/2 cup groundnut oil

Instructions

Kneed a small dough of buckwheat flour and mesh potatoes. Mix rock salt, black pepper power,
Roll the dough ball in purees.
Heat oil in a pan
Fry the puris and serve with potato gravy
Fry each puri until it turns light brown from both sides and serve hot with aloo gravy made in sendha namak.

Kuttu ke Pakode/ Buckwheat flour Fritters

Ingredients

1 cup Kuttu Flour
1 cup Rajgira four
Boiled meshed potatoes.
Green coriander
Green chilies

Instructions

1 cup kuttu atta, 1 cup rajgira atta, 2 cups boiled, peeled and grated potatoes, rock salt (sendha namak) to taste.
tablespoon chopped cilantro (coriander), and 2 teaspoon chopped green chilies in a large mixing bowl.
Add water slowly (approx ¾ cup) and mix to make a Pakoda-like thick batter.
The consistency of the batter should be very thick and droppable. It should be like that of mashed potatoes.
The batter to fry the Pakoda should be of the right consistency. If it looks too thin, then add some more flour and if it looks very thick, then add a few tablespoons of water.
Heat 4-5 cups of vegetable oil in a non-stick pan over high heat.
When the oil is hot, drop small Pakoda in the oil using your fingers or a small spoon and fry on medium-high heat until they are crispy and golden brown in color.
Keep stirring at regular intervals while frying for even frying.
Fry the pakoras in 3-4 batches and do not overload the pan.
Kuttu Pakora are perfectly cooked when they are dark brown in color and crispy from outside.
They won’t taste good if not fried properly.
Drain the pakora on a plate lined with kitchen tissue.
Serve these deep fried fritters hot with plain yogurt or coconut chutney or green chutney.

Kuttu Ka Chila

Kuttu ka Dosa

Fasting food

Ingredients

1 Cup Buckwheat flour | Kuttu Aata
2 Tablespoon Yogurt
1/2 Teaspoon Rock Salt
1/2 Cup Water
2 Tablespoon Oil

For Stuffing

2 Boiled Potatoes Medium Size – Mashed
1 Green chilli Chopped
1 Teaspoon Ginger Grated
1/3 Teaspoon Cumin Seeds
1/4 Teaspoon Black pepper powder
1 Teaspoon Rock Salt As Per Taste
1 Tablespoon Oil

Instruction

In a mixing bowl, add yogurt and buckwheat flour and whisk them together with 1/2 cup of water to make a smooth batter. Add salt, mix it again and Keep it aside for 5 minutes.
Now put a pan on medium heat and add 1 tablespoon of oil. Once it’s warm, add Cumin seeds.
Add Grated Ginger and Chopped Chilli and sauté for half a minute. Add rock salt, black pepper powder and mashed potatoes. Mix well and switch off the flame. Our stuffing is ready.
Take a Dosa pan/crepe pan or non stick pan and put in on low heat. Pour one ladle full of batter and spread it in round just like normal dosa/crepe.
Cook it for a minute and then sprinkle little oil all over and let it cook for another minute.
Now place two tablespoon of stuffing in the middle and scrape the dosa from sides to the centre with the help of spatula.
Fold it twice and serve it hot.
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Now place two tablespoon of stuffing in the middle and scrape the dosa from sides to the centre with the help of spatula.

QUINOA

कीनुआ

Quinoa

Quinoa is the small round seeds of a South American plant, eaten as a grain and popular as a health food.

A south American grain, quinoa has good protein levels and low carbohydrates. It is easy to digest even for those with a hyper allergic system. It is good source of iron, cupper and phosphorus.

Healthy Chickpea Quinoa Salad

Made with nutritious quinoa and an abundance of fresh, healthy vegetables. Made with nutritious quinoa and an abundance of fresh ingredients like cucumber, tomatoes and bell pepper. Plus it’s all finished with a delicious, bright lemon herb. If you cook the quinoa the day before it’s like rice, it dries out more as it sits in the fridge overnight. It’s also more refreshing chilled, especially with ingredients like cold cucumbers and a fresh lemon dressing.

Ingredients

Cooked quinoa – this should be cooked the day before and chilled.
Red bell pepper – another color will work fine if you have that on hand. If you want to save time you could sub a bottled roasted bell pepper.
English cucumber – the standard Persian cucumbers will work too, just peel first.
Grape tomatoes – of course cherry tomatoes are fine as well. I just prefer grape since they seem to be sweeter.
Carrot – I love the pop of color this adds to the salad and since it’s grated, it’s not overly crunchy.
Red onion – these can be a little bold so I usually like to rinse first when adding raw, to remove some of that harsh bite.
Chick peas – if you want to cook some yourself you’ll need about 3/4 cup dry.

Dressing Ingredients

Olive oil – more mild standard refined olive oil or extra virgin olive oil will work great.
Lemon juice – fresh lemon will make a world of difference here, avoid bottled juice.
Red wine vinegar – white wine vinegar or even apple cider vinegar could be substituted.
Fresh parsley and fresh cilantro – these herbs are a must! They add so much flavor to the dressing.
Garlic – only use fresh garlic. Dried won’t add near the same flavor here. This salad is all about freshness.
Salt – add to taste. You should add some to the quinoa as well when cooking so it’s absorbed into it rather then just on the exterior when coated with dressing.

Instructions

Cook the quinoa the day before you plan on serving the salad.
Prep the dressing. Transfer to the fridge while you prepare the remainder.
Roast the bell pepper – either over a gas stove flame or underneath the broiler of the oven. Steam in a container then peel and chop.
Chop and prep remaining ingredients.
Toss salad ingredients and dressing together in a bowl and serve.

KODO MILLET

Paspalum scrobiculatum. Kodon in Hindi, Kodara in Sanskrit, Harka in Kannada, Varagu in Tamil and Malayalam, Arikelu or arika in Telugu, Kodra in Marathi, Punjabi, Kodo in Bengali. Rice grass, ditch millet, Indian cow grass, Kodro in Gujarati, Kodon in Urdu.

Brown Kodo Millet

Kudo Millet

Nutritional Profile

Kodo millet is a highly nutritious grain and an excellent substitute to rice and wheat.
It has high protein content (11%), low fat (4.2%) and very high fibre content (14.3%).
It is very easy to digest
It contains a high amount of lecithin and is excellent for strengthening the nervous system.
Kodo millets are rich in B vitamins, especially niacin, B6 and folic acid, as well as the minerals such as calcium, iron, potassium, magnesium and zinc.
The phosphorus content in kodo millet is lower than any other millet and its antioxidant potential is much higher than any other millet and major cereals.
Kodo millets contain no gluten and is good for people who are gluten tolerant.

HEALTH BENEFITS OF KODO MILLET

Regular consumption of kodo millet is very beneficial for postmenopausal women suffering from signs of cardiovascular disease, like high blood pressure and high cholesterol levels.
Weight management : Millets makes a person feel fuller faster, thus preventing overeating and eventually helps in healthy weight management. Being naturally rich in fiber, millets also help to reduce problems like constipation, flatulence, bloating and stomach cramping.
Consuming millets helps in controlling the blood glucose level and also helps in dermal wound healing process with the help of antioxidants
Millets are a good source of magnesium which is known to be promoting heart health. It helps to reduce blood pressure. Reducing your blood pressure and optimizing your circulatory system is one of the best ways to protect your cardiovascular health.
Furthermore, the plant lignans of millets are prebiotic fiber. They are fermented in our intestinal gut by bacteria and converted to animal lignans. These animal lignans have been shown to protect against certain chronic diseases.
Millets are rich in phenolic acids, phytates and tannins which are the anti-nutrients and help in reducing the risk of colon and breast cancer. Millets also have linoleic acid which contains anti-tumor activity.
The antioxidants found in millet have beneficial impact on neutralizing the free radicals, which can cause cancer and clean up other toxins from body such as those in kidney and liver.
It also helps in reducing joints and knee pain and helps in regularizing the menstruation cycle in woman

It can be cooked as rice and also a variety of dishes like idli, dosa, Pongal, khichdi, snacks, porridge, cookies, noodles etc. Due to its similarity to rice in terms of taste and texture, it can easily replace rice in a wide variety of recipes.

How to cook

Wash the kodo millet twice.
For 1 cup of kodo millet, heat 3 cups of water.
When the water starts to boil, add the kodo millet.
Mix well and add a teaspoon of oil.
Cover and cook till all the water is absorbed. Toss it once or twice in the middle.
It will take around 10-13 minutes for getting cooked perfectly.
Switch off the flame and let it sit for ten more minutes.
Fluff it up with a fork, and the cooked Kodo millet is ready to use.

Kodo millet is a drought-tolerant annual plant that is cultivated extensively in India, Nepal, Vietnam, Philippines, Indonesia and West Africa where it originated. Kodo millet is an indigenous cereal of India and is grown today in Uttar Pradesh in the North and Kerala and Tamilnadu in the South. It is a traditional food which closely resembles rice and helps in weight loss. It is easily digestible and is rich in phytochemicals and antioxidants which help in preventing different lifestyle diseases.

Nutritional Value in Kodo Millet:

Kodo millet is repository of nutrients, a great substitute for rice and wheat. With a whopping 11% protein for every 100 grams, it is also a rich source of fibre at 10 grams, 66.6 grams of carbohydrates, 353kcal, 3.6 grams of fat, besides impressive presence of calcium, iron, polyphenols and various other nutrients.

Kodo Millet in Ayurveda:

Ancient Indian medicine ayurveda classifies Kodo millet as langhana, which means bringing lightness to the body and is included under the category of Trina Dhanya Varga – (grains that are produced by grass like plants). It is termed as a wholesome food, prized for its medicinal, therapeutic and culinary properties and is recommended for diabetes, to beat fatigue, heal wounds faster. Being cold in nature, it increases vata dosha but balances issues caused due to kapha and pitta doshas.

Kodo needs to be soaked for couple of hours for better digestion. Kodo millets being on low glycemic index are highly recommended for those with diabetics. Fight chronic ailments, aids in weight loss, heart healthy, heals wounds.

Kodo Millet Bisi Bele Bhat

For Bisi Bele Bhat Powder

4 Dried red chilies
1 inch cinnamon
2 cloves
1 Tsp cumin
1 Tsp urad dal
1 Tsp chana dal
2 pinches fenugreek seeds
1 ½ Tbsp coriander seeds
1 Tbsp dried coconut

For Bisi Bele Bhat

¾ cup Kodo Millet
½ cup toor dal
Small lemon sized tamarind
1 ½ Tsp jaggery powder
Salt to taste
1 Tsp ghee
1 ½ cups chopped vegetables like carrot, peas, beans, capsicum
10 shallots (small onion)

Tempering

1 – 2 Tbsp ghee
½ Tsp mustard
1 Sprig curry leaves
10 cashew, broken
A pinch of asafetida
½ Tsp mustard

Method

On a low flame, dry roast all the ingredients mentioned under the bisi bele bhath powder. When aromatic, remove it from flame. Then cool the mixture and grind to a fine powder.
Wash the kodo millet and toor dal separately. Add 2 cups of water to millet and 1 cup of water to the dal.
Pressures cook them for 3-4 whistles so that both are cooked soft.
In the meantime, soak the tamarind and extract its water. To this add the bisi bele bath powder, jaggery and salt.
Heat 1 Tsp ghee in a pan and add the shallots and chopped vegetables.
After a few minutes, add the tamarind water and allow it to boil for a few minutes.
Then add the cooked kodo millet and dal. Mix well and let it come to a boil on a medium flame.
Check the taste and add salt if required. Cook till it reaches the desired consistency and remove from flame.
Heat 1 or 2 Tsp of ghee and add the ingredients mentioned under the seasoning. Pour the seasoning over the bisi bele bath.
Add a dollop of ghee before serving.

Kodo Millet Pulao

Ingredients

1 cup kodo millet
2 carrots, chopped carrot
1 potato, cut into small pieces
10 beans, chopped
1 big onion, thinly sliced
½ green capsicum, chopped
1 bunch of mint leaves
1 inch ginger
3 garlic cloves
2 long green chillis
¼ bunch coriander leaves
2 cloves
1 tej patta
½ tsp cumin
½ tsp garam masala
½ tsp turmeric
3 tsp oil
Salt to taste

Instructions

Soak kodo millet for 2 hours in water, set it aside
In a mixer, grind mint, coriander, ginger, garlic, chilis, cloves in to a fine paste, by adding very little water
Take a deep bottom vessel, add oil. Sauté onion till it turns translucent. Add cumin, tej patta, chopped vegetables, salt, garam masala, turmeric powder and give it a good stir
Add mint, coriander paste. Fry till it turns aromatic
Add water, bring it to boil. Stir in kodo millet and cook it on high flame for 5 minutes
Reduce the heat and let it cook for another 5 minutes. Serve hot with raita

Multi Grain millet Paratha

Ingredients

1 ½ cup white millet ( jowar ) flour
1/2 cup black millet ( bajra ) flour
1 cup whole wheat flour (gehun ka atta)
1/2 cup corn ( makai ) flour
⅓ cup Bengal gram flour ( besan )
1 tbsp Til
2 tsp ginger ( grated )
3-4 green chilies ( fine copped )
250 grams chopped methi
Green coriander
Asofoetida
2 tsp chilli powder
½ tsp turmeric powder (haldi)
Salt to taste ( approx. 3-4 tsp )
1 ½ cup water
Oil for roasting
Whole wheat flour for rolling

Instructions

Combine all the ingredients in a deep bowl and knead into a soft dough using enough water.
Heat the oil in kadhai. add 1/2 tsf jeera, hing, 1 tsf ginger + green chilli paste. methi, turmeric, red chili powder, salt to taste, green coriander, Til, oil to the dough.
Add the methi in atta. Keed with hot water.
Divide the dough into 16-18 equal portions and roll out each portion into a circle of 15" diameter, using the flour for rolling.
On a hot tava/skillet/griddle place the rolled multigrain paratha.
When the base is partly cooked, flip.
Spread some ghee / oil on the partly cooked part.
Flip again and this time this side has to be cooked more than the previous side. You will see brown spots on the multigrain paratha.
Spread some ghee / oil on this side too.
Flip again once or twice till both the sides are cooked properly. You should see crisp brown spots on the multigrain paratha. You can also press the multigrain paratha edges with a spatula or spoon, so that they are fried well.
You can also serve the multigrain parathas directly from the tava/skillet straight in the serving plate. Serve hot multigrain paratha along with mango pickle, lemon pickle, green chutney or some yogurt. Tip Keep the paratha over katori so that it does not become wet.

Instant Boondi Raita

2 cup Curd
Add 2 tbsp boondi
1/3 tsf black salt
1/3 tsf roasted jeera
1 tsf chopped green corianders/ or Mint leaves
Tadka with ghee, jeera and hing
1 green chili chopped
Add to the raita

"Instructions ( 1 cup = 250 ml, 1 tbsp = 15 ml, 1 tsp = 5 ml)"

Sweet Potato Millet Cutlet

Ingredients

3 medium sweet potatoes, boiled, peeled and mashed
½ cup cooked kodo millet
½ cup cooked barnyard millet (samo)
½ cup cooked foxtail millet
2-3 green chillies, chopped
1 medium onion, finely chopped
1 tsp red chilli powder
½ tsp garam masala powder
1 tsp coriander powder
½ tsp cumin powder
¼ tsp turmeric powder
Salt to taste
½ tsp chaat masala
1 tbsp chopped fresh coriander leaves
1 tbsp chopped fresh mint leaves
1 lemon wedge
Semolina for coating
Oil for shallow frying
Green chutney to serve

Instructions 1. Take sweet potatoes in a large bowl. Add kodo millet, baryard millet, foxtail millet, green chillies, onion, red chilli powder, garam masala powder, coriander powder, cumin powder, turmeric powder, salt, chaat masala, coriander leaves and mint leaves and mix well. Squeeze the juice of lemon and mix till well combined. 2. Take small portion of the mixture and shape it into a ball. Flatten it lightly to make a cutlet. 3. Take semolina in a large plate. Place the cutlet on it and coat it well with the semolina on all sides. 4. Heat sufficient oil in a non-stick pan. Place the cutlets and shallow fry till golden brown and crisp. Drain on an absorbent paper. 5. Serve hot with green chutney.

"Let The Millet Help You Lose Weight".

Foxtail Millet / Setaria italica
Kangni in Hindi, Korralu in Telugu, Thinai in Tamil, Thina in Malayalam and Priyangu in Sanskrit Chinese millet, Foxtail Bristle Grass, Dwarf Setaria, Italian millet, Red Rala, Italian Millet / Cornica / Korra / कंगनी बाजरा / Kangni / Kakum / Rala / टांगुन

Foxtail Millet

Foxtail millet, is an annual grass grown for human food. It is the second-most widely planted species of millet, and the most grown millet species in Asia. Foxtail millet is a warm season crop. It is grown mainly in Andhra Pradesh, Karnataka, Telangana, Rajasthan, Maharashtra, Tamil Nadu, Madhya Pradesh and Uttar Pradesh besides few northeast states. If you are one of those with gluten intolerance or celiac disease, both Foxtail millet and Quinoa are good dietary options.

Nutrition In Foxtail Millet:

Foxtail millet like other millets is a powerhouse of nutrition. Rich in Vitamin B12, these tiny seeds can offer you a daily dose of ample protein, good fat, carbs and amazing dietary fibre content. Besides copious amounts of lysine, thiamine, iron and niacin, it also offers copious amounts of calcium.

Foxtail Millet in Ayurveda:

Millets are known as Trinadhanya or Kudhanya in Ayurveda. Ancient Ayurvedic texts like Mahodadhi written by Sushena in the 14th century describe Foxtail millets as sweet and astringent to taste, that increases vata dosha but balances doshas related to pitta, kapha and blood tissues. Millets need to be cooked well for deriving full benefits, however, this particular millet should never be mixed with milk, as it may cause severe indigestion.

Health Benefits of Foxtail Millet:

Stronger Bones:

Foxtail millets are an excellent source of iron and calcium which play a pivotal role in maintaining the health of bones and muscles. Iron deficiency can cause various health conditions including weaker muscles, anemia, frequent muscle spasms. Include Foxtail millet in your regular diet to meet the calcium and phosphorous needs of the body for combating brittle bones, inflammation and other bone related chronic conditions like osteoporosis, arthritis, spondylitis etc.

Strengthens Nervous System:

Nutritionists strongly recommend the intake the Foxtail millet for keeping various neurological disorders at a bay. Loaded with Vitamin B1, this tiny gluten-free cereal gives your 0.59 mg of it, in every cooked 100 grams. Eating this nutritious cereal not only slows down the progression of various neurodegenerative conditions like Alzheimer’s, Parkinson's etc but makes a positive impact on the nervous system. The high amount of iron triggers cognitive function by providing more oxygenation to the brain.

Boosts Cardiac Health:

Millets are in general popular for maintaining good heart health. Being gluten free, rich in protein and less on carbs these amazing wonders of nature aid in the formation of neurotransmitter acetylcholine that transfers message between muscle and nerves besides protecting the heart functions. Eat it daily to protect heart from various ailments.

Manages Diabetes:

Diabetic patients are generally discouraged to cut down on the intake of rice, owing to its high carb content. Foxtail millet is an absolutely great substitute to rice as it keeps you satiated for longer hours. The trick is to eat thoroughly cooked Foxtail millet in the place of rice for preventing those mid-day hunger pangs and avoid sudden spike in sugar levels. The glycemic index of Foxtail millet is at 50.8 making it an ultimate choice of low-glycemic foods. Include it in daily diet to witness a healthy dip in levels of blood sugars, glycosylated hemoglobin and lipid profile.

Lowers Bad Cholesterol:

Foxtail millet contains a good source of amino acids including Lecithin and Methionine which play a crucial level in decreasing cholesterol by reducing excess fat in the liver. The presence of Threonine prevents fatty liver, further decreasing the levels of bad cholesterol.

Triggers Weight Loss:

Tryptophan, an amino acid present in Foxtail millet in ample amounts is crucial for preventing hunger pangs. If you are one of those battling excessive fat around the belly, it’s time to increase the intake of Foxtail millet as it prevents accumulation of fatty substances in the body.

Promotes Digestion:

Happy gut is an indication of overall health. Digestive issues if not addressed early can turn chronic and may lead to severe constipation, diarrhea or irritable bowel syndrome. It is an amazing choice of food for those with gluten intolerance or celiac disease. Eat it with loads of vegetables to regulate bowel movements and to lose weight.

Builds Immunity:

In these days and times of pandemic, nothing is more important than a robust immunity. A rich source of vitamins, minerals and other nutrients, Foxtail millet ups the stamina, keeps you stronger and builds immunity for fighting various infections lurking around. If you have fallen ill recently to any of the viral or bacterial infections, include it in daily diet for gaining the strength back.

How To Soak And Cook Foxtail Millet?

One of the problems associated while cooking with millets is the stickiness. Many complain that these grains take a longer time to cook and do not turn fluffy if boiled in pressure cooker. And here is a fool proof method to cook Foxtail millet.

Ingredients:

1 cup Foxtail millets
250 ml water
¼ tsp salt
½ tsp desi ghee

Method:

Wash millets thoroughly to clean all impurities like sand, small stones etc. Use a sieve while draining water out.
Soak it for 30 minutes. In a bowl, add water and bring it to a boil.
Add salt and ghee. Drain water completely and add soaked Foxtail millet.
Cook it for 10 to 12 minutes, stirring occasionally. After some time, the millets get cooked completely and turn soft. Gently fluff it with a fork.
Eat it as a substitute to the rice or add to your desired dish.

Foxtail Millet Pulao
Ingredients

1 cup Foxtail millet
Salt to taste
2 tsp oil
½ tsp garam masala
½ tsp ginger garlic paste
¼ cup peas, chopped
½ cup beans, chopped
½ cup carrot, chopped
½ cup potato, chopped

Instructions

In a pan, add oil, ginger garlic paste and chopped veggies
Add salt and sprinkle some water on it to cook
Mix in the cooked millet and garam masala. Give it a stir and serve hot

PROSO MILLET

Panicum miliaceum Common Millet / China / Chena Prosco Millet / / Barr / Barry

Sweet Potato Millet Cutlet

https://madhufooddelicacies.blogspot.com/2022/12/millets.html

Madhu's Food Delicacies

Thursday, December 22, 2022

Millets

Millets

Ingredients (1 cup - 250ml)

How to make the recipe

Heat oil in a pan

Prepare The Bajra

HEALTH BENEFITS OF KODO MILLET

Nutritional Value in Kodo Millet:

Kodo Millet in Ayurveda:

Nutrition In Foxtail Millet:

Foxtail Millet in Ayurveda:

Health Benefits of Foxtail Millet:

Stronger Bones:

Strengthens Nervous System:

Boosts Cardiac Health:

Manages Diabetes:

Lowers Bad Cholesterol:

Triggers Weight Loss:

Promotes Digestion:

Builds Immunity:

How To Soak And Cook Foxtail Millet?

Ingredients:

Method:

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