India’s tryst with millet dates back centuries. Millets like ragi, jowar and bajra have a rich history of being consumed by various communities across the country. Interestingly, India is also the largest producer of millet in the world. Nutritious cereals are packed with protein, carbohydrates and fiber. In fact, ragi has 3 times more calcium than any other cereal (yes, even milk!) and has a high fiber content that keeps people full for longer. Jowar, on the other hand, is a gluten-free grain and the antioxidant content in the grain is about 3-4x higher than other whole grains, which makes it a super immunity booster.
And the icing on the (millet) cake? Cereals are incredibly tasty.
Still, we don’t talk about them superfood Sufficient. As a nation, the monoculture of wheat and rice has taken over our plates and at the same time, we have forgotten the benefits of the mighty, homegrown millet. However, things are slowly changing – with millet coming into its own, individuals, brands, the Indian government and even the United Nations have worked consciously towards communicating the benefits of this grain. The recent Union Budget kept cereals in focus and the United Nations has designated 2023 as the International Year of Millets.
The headlines are finally on these hard-to-find grains and it’s time to bust the myths – millet is easy to make, tastes delicious and doesn’t require a complete overhaul of your existing recipes.
Here are 7 quick and easy ways to incorporate millet into your family routine:
1. Bajra Chapati
Small changes add up! One of the easiest ways to incorporate millet into your diet is to cook chapatis with 50 percent whole wheat flour and use ragi flour or jowar flour for the remaining portion of the flour. Over the course of a few weeks, chances are you’ll find yourself so used to super grains that you’ll eventually want to switch to chapatis made entirely from millet.
(Also read: 7 types of millets, health benefits and uses shared by FSSAI,
Bajra chapati can be served with any vegetable.
2. Bajra Idli
Idli for breakfast is a great way to start the day, isn’t it? Unfortunately, most of us are not aware that rice-based idlis can actually make one feel drowsy as they are a carb-heavy preparation. The next time you want to have idli for breakfast, try replacing rice with ragi – a concoction that will keep you full for a long time along with flavor and health! And the best part? You can make idli from most varieties of bajra, which means you can experience a ‘new’ idli every time you make it.
3. Bajra Fried Rice / Pulao
Millet varieties such as foxtail millet are easy substitutes for rice and make great grains to use in fried rice recipes or casseroles. Cereals are loaded with good calories and are a powerhouse of energy. A diet including foxtail millet is also known to help improve glycemic control and reduce insulin, cholesterol and fasting glucose in type-2 diabetics.
So the next time you crave a hearty casserole, be sure to use millet as the central ingredient.
4. Millet Porridge
If eating porridge seems boring and boring to you, try making it in equal proportions of ragi, rice, moong dal and jowar. Add some fresh fruit, and you have an easy-to-digest dish that’s a hearty snack not only for adults but also for kids. Click here for the recipe,
5. Millet Pancakes
We are often asked in wonder “is it possible to make pancakes with millet?”
Absolutely! And what if we told you it would be just as delicious as the pancakes you’re used to eating? Replace your regular flour with any millet-based flour (foxtail millet, amaranth, and millet are our top picks) and you’ll have an absolutely delicious (and guilt-free) option for your lazy weeknight breakfast.
6. Millet Cake
Millet cakes are the perfect way to satiate your sweet tooth without worrying about the effect of sweets on your health. You can use any bajra flour like bajra flour, bajra or bajra as per your choice and taste in place of maida and enjoy a healthy and delicious dish at home.
(Also read: 5 Bajra Recipes for Weight Loss,
Millet Cake is perfect to satiate your sweet tooth.
7. Millet Crepes
Packed with essential vitamins and minerals and the goodness of fruits, Bajra Crepes is a perfect snack to put together in the middle of a busy WFH week. You can use ragi flour along with fruits like banana, milk and eggs to make a healthy and nutritious breakfast crepe.
enjoy the Various benefits of millet through these recipes.
About the AuthorMeghna Narayan and Shauravi Malik are the co-founders of Wholesome Foods Pvt Ltd. Ltd.