Did you know eating millets can also reduce your weight.
What are millets?
Millets are a group of small seed grasses grown in semi-dry areas of Asia as well as in Africa. Millets are cooked like any other cereal. Indians use it to make Rotis, khichdi, porridges, salads, Millets are used in multigrain products, muffins, etc. Millet is Gluten-free.
Nutrient Composition of Millets:
This whole grain is filled with an array of essential nutrients:
- Millets are very low in calories.
- Millets are high in proteins.
- Most types of Millets are rich in fiber, which makes your stomach feel full longer.
- Millet is a rich source of Vitamin E, B complex, niacin, thiamin, and riboflavin.
- Millet also contains essential amino acids like methionine and lecithin as well as minerals like iron, magnesium, phosphorus, and potassium.
- Millets are gluten-free grains.
Gluten is found in grains such as wheat, rye, barley, as well as triticale. People with gluten intolerance or celiac disease can’t digest gluten and this damages their small intestine. Hence, They can include various types of millets in their food routine.
Millet For Upma
Millets are available in different forms, even in the semolina version. So you can use millets to replace traditional wheat Rava and make upma.
Broken jowar or the jowar rava is available in the supermarkets and can be used to make upma, pulao or porridge. The recipe I am sharing here uses the whole jowar to make upma. Using whole grains has many benefits over the processed Rava like hygiene, more nutrition, free from additives.
Jowar upma is a delicious and healthy breakfast porridge made with whole-grain sorghum millet and seasonal vegetables. It is suitable for those trying to lose weight, diabetics, gestational diabetics and even to kids as it contains a good amount of calcium and magnesium along with copper and iron.
INGREDIENTS (1 CUP = 240ML )
• ¾ cup jowar (Sorghum)
• 1 cup water to pressure cook
• oil as needed ( olive or coconut)
Here is a guide for healthiest cooking oil
• ½ to ¾ tsp cumin/jeera
• ½ to ¾ tsp mustard
• 1 to 1 ½ tsp urad dal
• 1 pinch Hing
• 1 onion, small, sliced
• 2 to 3 green chillies, slit
• 1 tsp ginger, chopped (optional)
• ¾ cup mixed veggies, chopped finely
• salt as needed
Here is a guide for types of salt and uses
• turmeric as needed
• ¼ cup fresh grated coconut as desired
• Wash and soak jowar for at least 8 hours. Drain and add 1 cup water and pressure cook for 2 whistles on medium flame with a little turmeric. 1 more whistle on a low flame.
• When the pressure settles down, fluff up.
• Heat a pan with oil, allow cumin and mustard to crackle. Add urad dal, saute until golden. Saute green chillies, onions and ginger.
• When the onions turn soft, add mixed veggies and saute for 2 mins.
• Cover and cook until softly done. If needed sprinkle some water and cook.
• Add salt and turmeric. Stir.
• Add cooked jowar, coconut and mix. Stir well and saute for 2 mins.
• Add lemon juice and coriander leaves.
Related: Guilt-free Sorghum Kheer
By Priyanshi Bhatnagar
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