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
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