Grains with maximum gains

Grains with maximum gains

November 2023

Food

Grains with maximum gains
 

The onset of cold weather makes you  want to devour a hearty meal and,  later, snuggle up with a warm blanket.  Contrary to popular belief, a comforting  meal doesn’t have to be unhealthy. The use  of nutritious ingredients with delectable  flavours is key. This year has been declared  the International Year of Millets by the Food  and Agriculture Organization of the United  Nations, so let me show you how you can  incorporate millet into healthy delicious meals. 

Before we dive in, let’s understand what mil l e t s are. They are seeds that have  been grown since ancient  times and have similar  taste, structure,  and proper ties as grains.  

Due to their  high fibre and  protein content,  they do not spike  blood sugar levels.  

Rich in numerous  vitamins and minerals, they are a good  source of nutrients.  

Another wonderful aspect of  millets is that they require much less water to grow  than conventional grains, making them a sus tainable alternative.  

Our country grows a variety of millets. Below  are some popular ones you can try:  

• Sorghum Millet (Jowar) 

body build neLike most millets, sorghum is rich in fibre and  low on the glycaemic index ( i.e., it doesn’t  spike blood sugar levels and is beneficial for di abetics). It is a potent source of iron, magnesi um, and Vitamin C. It also contains B vitamins, whixh help the tissues and  cells 

S o r g h u m  

Upma 

Ingredients 

• 2 cups cooked  jowar kernels 

• 1 onion, finely  chopped 

• 1 carrot, finely chopped 

• 1/4 cup peas  

• 2 tbsp roasted peanuts  

• 1 inch ginger, grated 

• 2 cloves garlic, crushed 

• 2 green chillies, slit or chopped 

• 2 tsp lemon juice 

• 1/2 tsp turmeric powder (haldi) 

• Salt to taste 

• 2 tsp black pepper powder 

• 2 tsp ghee  

• Coriander (dhania) leaves, small bunch,  finely chopped

Method 

1. Heat oil in a pan over medium heat and sau té the chopped onion, garlic, and ginger. 2. Once the onion turns translucent, add the  peanuts and sauté. 

3. Add the steamed vegetables, turmeric pow der, jowar, salt, and black pepper. Cover the  pan with a lid, reduce the heat to low, and cook  for five minutes. 

4. Turn off the heat and drizzle lemon juice  over the upma. Garnish with chopped corian der leaves and serve hot. 

Foxtail Millet Fried Rice  

Ingredients 

• 2 cups cooked foxtail millet 

• 1/2 cup French beans, finely chopped • 1/2 cup green bell pepper, finely chopped • 1/2 cup carrots, finely chopped 

• 1 celery, finely chopped 

• 1 cup spring onion, chopped 

• 1 inch ginger, grated 

• 4 spring onions, finely chopped 

• 1 tsp soy sauce 

• 1 tsp black pepper powder 

• Oil 

Method 

1. Heat oil in a pan. Add the beans, carrots,  green bell peppers, celery, ginger, and spring  

Foxtail millet fried rice 42 LifePositive | NOVEMBER 2023

onions, and sauté on high flame for 3–4 min utes until the vegetables become slightly ten der. 

2. Add foxtail millet, soy sauce, black pepper,  and salt. Mix well. 

3. Serve hot. 

• Browntop Millet (Korle)  

These tiny seeds can deliver a significant dose  of protein and dietary fibre content. Apart  from this, they are also a treasure trove of  essential nutrients including calcium, iron,  phosphorus, potassium, magnesium, manga 

nese, copper, sodium, and zinc. The regular  consumption of this nutrient-rich grain lowers  the risk of developing cardiovascular disease  and diabetes. 

4. Serve cold. 

Tasty salad 

• Amaranth Millet (Rajgira) 

Amaranth has many micronutrients and an ti-inflammatory properties. It may help lower  cholesterol, aid weight loss, and is gluten-free.  It’s easy to make and great in any dish. In par ticular, amaranth is a good source of manga nese, magnesium, phosphorus, and iron. 

Amaranth Cutlets  

Ingredients  

• 1 cup cooked amaranth seeds 

• 1/2 cup potatoes, boiled and mashed • ½ cup bell pepper, chopped  

• 2–3 tbsp oil 

• 1 tsp black pepper powder 

• 1 green chilli, finely chopped 

• Salt to taste 

Method  

1. Add cooked amaranth, mashed potatoes,  chopped vegetables, and other spices together  and mix. 

2. Make flat tikkis out of this mixture and pan fry them. 

Make your daily food interesting, rejuvenate  your body, and do your bit for the environ ment by simply consuming millets.

Naini Setalvad is a nutritionist, specialising in lifestyle and immunity disorders. Her foundation, Health For You, throws light  on healthy food habits. Contact her at healthforyou@nainisetalvad. com