5 Best Millets To Add To Your Daily Meals
In recent years, health-conscious eating has become a major trend, and along with it, the demand for more sustainable and nutritious food options has soared. Here comes the millets — the underrated superfoods that have been quietly fueling diets for thousands of years. The increasing popularity of online grocery platforms has further facilitated access to these ancient grains, allowing consumers to incorporate millets into their meals easily.
But did you know that besides being gluten-free, millets are also great for the environment? These hardy crops require far less water than rice and wheat, making them a smart choice for eco-friendly farming.
Millets like Ragi, Jowar, Bajra, and others are not only packed with vitamins and minerals like iron, calcium, and magnesium, but they also help maintain stable blood sugar levels due to their low glycemic index.
Additionally, millets are gaining recognition for their prebiotic properties, which promote gut health and digestion.
So if you want to upgrade your meals, these ancient grains should be on your radar.
In this blog, we’ll show you how to easily incorporate these five powerful millets into your daily routine for a balanced, wholesome diet.
We, at Milkbasket, a daily milk delivery app along with groceries and other staples care about your health and are here to share the best tips to help you live better every day!
1. Ragi (Finger Millet)
Ragi, or finger millet, is a powerhouse of nutrition. It is exceptionally rich in calcium, making it an ideal dietary choice for those looking to strengthen their bones.
It is high in dietary fiber, which aids in digestion and provides a feeling of fullness, making it beneficial for weight management.
Ragi also contains essential amino acids and antioxidants, contributing to overall health.
Culinary Uses:
Incorporating Ragi into your diet is straightforward. Here are some ways to use it:
- Ragi Flour: Substitute regular flour with Ragi flour in chapatis, dosa, or pancakes for a nutritious twist.
- Ragi Porridge: Cook Ragi flour with water or milk, add a pinch of salt, and sweeten it with honey or jaggery for a delicious breakfast option.
- Ragi Malt: Blend roasted Ragi flour with warm milk and a sweetener to create a buttery malt drink that’s excellent for both children and adults.
Meal Ideas:
- Breakfast: Ragi dosa with chutney or Ragi porridge topped with fruits and nuts.
- Lunch: Ragi mudde (dumplings) served with a spicy curry.
- Snacks: Ragi cookies or healthy energy bars for an afternoon pick-me-up.
2. Jowar (Sorghum)
Jowar, or sorghum, is gluten-free and is packed with protein, fiber, vitamins, and minerals, making it an excellent substitute for wheat.
It is low in glycemic index, making it suitable for diabetic individuals. Jowar’s antioxidant properties also help combat oxidative stress in the body.
Culinary Uses:
Jowar is perhaps one of the most versatile millets you can find. Here are a few creative ways to use Jowar:
- Jowar Flour: Grind your own Jowar flour to make gluten-free bread, cookies, or muffins.
- Popped Jowar: Similar to popcorn, Jowar can be popped for a crunchy snack, perfect for munching during movie nights.
- Jowar Idli: Use Jowar flour for healthy idlis, a traditional South Indian steamed rice cake.
Meal Ideas:
- Breakfast: Jowar porridge with fruits and nuts for a filling start.
- Lunch: Jowar roti with a side of vegetable curry.
- Dinner: Jowar khichdi with lentils and spices for a comforting bowl of goodness.
3. Bajra (Pearl Millet)
Bajra, or pearl millet, is a nutritious grain that is rich in magnesium, phosphorus, and iron, and high in fiber. It is known to have a low glycemic index, making it ideal for maintaining healthy blood sugar levels.
The antioxidant properties of Bajra also help to detoxify the body.
Culinary Uses:
Bajra can be used in various formats, enhancing your meals with unique flavors and textures:
- Bajra Flour: Use it to prepare rotis and pancakes or as a thickening agent in soups.
- Bajra Khichdi: Cook Bajra with lentils and spices, creating a hearty one-pot meal.
- Bajra Porridge: Cook Bajra grain in water or milk, and flavor it with vanilla or cinnamon for a nourishing breakfast.
Meal Ideas:
- Breakfast: Bajra porridge topped with fresh fruit and a drizzle of honey.
- Lunch: Bajra roti served with green chutney and pickle.
- Dinner: Bajra pulao cooked with seasonal vegetables and spices for a wholesome meal.
4. Kodo (Kodo Millet)
Kodo millet is known for its high protein content and is an excellent source of dietary fiber.
It is rich in B vitamins, iron, and potassium, making it a great choice for keeping your energy levels up throughout the day.
Kodo millet is also known for its ability to combat high cholesterol levels.
Culinary Uses:
Kodo millet can be adapted to a range of culinary traditions:
- Kodo Millet Rice: Cook Kodo millet in a manner similar to rice and serve with curries and dal.
- Kodo Salad: Toss-cooked Kodo millet with veggies, nuts, and a tangy dressing for a healthy salad.
- Kodo Upma: Prepare a savory dish by sautéing Kodo millet with mustard seeds, vegetables, and spices.
Meal Ideas:
- Breakfast: Kodo millet upma with a side of coconut chutney.
- Lunch: Kodo millet salad with cherry tomatoes, cucumber, and a lemon dressing.
- Dinner: Kodo millet biryani with a selection of vegetables and aromatic spices.
5. Amaranth
While technically a pseudocereal rather than a true millet, Amaranth is often grouped with millets due to its similar uses and benefits. It is a rich source of protein, fiber, and micronutrients like iron, magnesium, and phosphorus.
Amaranth is also gluten-free and has antioxidant properties that contribute to overall health.
Culinary Uses:
Amaranth adds a unique nutty flavor and is a fantastic addition to both sweet and savory dishes:
- Amaranth Flour: Use it in baking to enhance the nutritional profile of your cupcakes and breads.
- Amaranth Porridge: Cook Amaranth grains with water or milk, sweetened with cinnamon for a cozy breakfast.
- Amaranth Veggie Patties: Combine cooked Amaranth with vegetables and spices to form patties that can be baked or pan-fried.
Meal Ideas:
- Breakfast: Amaranth porridge topped with fruit and nuts.
- Lunch: A grain bowl featuring Amaranth with roasted vegetables and a tahini dressing.
- Dinner: Amaranth risotto made with broth and seasonal vegetables for an elegant meal.
Transform Your Diet with Millets, Nature’s Supergrain
Incorporating millet into your daily meals is a delicious way to embrace health, sustainability, and nutrition.
As mentioned in the blog, Ragi, Jowar, Bajra, Kodo, and Amaranth are beneficial for your health and offer unique flavors and textures that can enhance your culinary experience.
By experimenting with these ancient grains, you’ll find they can fit easily into various recipes, providing a wholesome and nutritious touch to your diet.
So, next time you plan your meals, consider adding these millets to your grocery list and enjoy the myriad of health benefits they offer. What’s better – you can buy groceries online or millets from Milkbasket.
Just download the app, add any millet product from your favorite brand and just wait for us to deliver silently to your doorstep by 7 AM.
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