Millets are one of the oldest nutritious crops known to humans. They are drought-resistant resistant crops which can be grown in dryland and cultivated in Asia 10 thousand years ago.
They are unique to their short growing season. The millet foods are miracle grains so they are called siridhanya!
TYPES OF SIRIDHANYA
Grains are classified as postive, neutral, and negative and the millet range constitute as positive and neutral grains.
What’s the use of knowing this?
Millets with high dietary content takes longer to chew and thus our eating time increases. Since the brain register that it is only full after 20 minutes, then increase eating time gives a body a chance to know that the stomach is full and reduces our chance of overeating.
Diabetic? This tip is for you!
1. Among the positive millet grains,which have dietary fibre 8% to 12.5% are foxtail(navane),banyard (oodale),araka (kodo),little (samai) and brown top (Korale).
2. Neutral grains have lesser dietary fibre and other nutrients, are pearl(sajje), finger(ragi), proso(baragu) and great millet(white Jowar).
Giving a little introduction on millets,let’s dive straight into the topic now!
Now, we are going to discuss about varagu (Tamil) which is also known as kodo millet (in English) , araka (in kannada), arikelu (in telugu).The scientific name of kodo millets is paspalum scrobikulatum.
Took a long time reading the scientific name?haha:)
It is a wonderful nutrition gain and good substitute to rice and wheat! The information given below is per 100 g.
Protein. -908 g
Energy -353 kcal
Fat -3.6 g
Fiber -5.2 g
Iron -1.7 mg
Calcium – 35 mg
Vitamin B1 -1.15mg
Vitamin B3 -2 mg
1. MILLETS MANAGE SUGAR LEVEL
Millets are a rich source of magnesium
which help in stimulating the level of insulin, thereby increasing the efficiency of glucose receptors in the body, which helps is maintaining the healthy balance of sugar level in the body.
This helps in reducing the type 2 diabetes. We can also add flaxseeds,red rice,black rice and makhana to maintain the sugar level.
2. ANTI OBESITY
Varagu is high in fibre and prevents gaining weight. It also prevents rising cholesterol levels and decreasing triglyceride levels and it is a functional food to manage weight and promotes weight loss.
3. PREVENTS CONSTIPATION
Constipation is a condition of difficulty in passing stools. Since,it is a fibre,is helps your colon to stay hydrated and keep you from being constipated.
4. ANTIOXIDANTS AND ANTIMICROBIAL ACTIVITY
It consists of polyphenols and antioxidants. The polyphenols possesses anti microbial action against certain bacteria (staphylococcus aureas, bacillus cereas,enterococcus faecilis)
5. WHY IT IS BENEFICIAL FOR POST MENOPAUSAL WOMEN?
Since kodo millets are rich in calcium, magnesium, iron, phosphorus and vitamins like vitamin B, folic acid,it is beneficial for postmenopausal women suffering from signs of cardiovascular diseases like high blood pressure levels and high cholesterol levels.
Even though,we saw about how nutritious kodo millets are, I seriously don’t have seen anyone using kodo millets in their diets except our old but doctor-like grandmas. Let’s see some of the delicious recipes.
1) KODO MILLET PANIYARAM
2 cup kodo millet
1 cup samak rice
1/2 cup urad dal
1 tsp methi dhana
Salt to taste
1 tbsp chopped chilli
2 tbsp chopped coriander
1/2 cupped chopped beans
1/2 cupped grated carrots
1 tsp of curry leaves
1 tsp of mustard seeds
1 tsp of chana dal
1 tsp of red chilli powder
1 cup of curd
As needed oil
1. First soak dal,kodo millet,samak rica and methi dhana for 4 hours
2. Now blend into fine paste,mix salt curd and keep aside for fermentation. It will take 8 hours atleast.
3. Now,heat 1 tsp oil,add mustard as they crackle,add chana dal,curry leaves.switch off the gas.Add thadka over to the fermented batter.
4. Now mix all ,chilli,beans,carrot,coriander .
Mix it well. Batter should be semi thick in consistency.
5. Heat paniyaram pan,pour the mixture,apply oil,lower the heat,and cook one side. After 5 mins,flip them and cook both sides.
6. Serve hot with coconut chutney!
2) KODO MILLET BURGER
1/2 cupped kodo millet soaked overnight
2-3 tbsp roasted chickpeas flour
salt to taste
pinch turmeric powder
2-3 tbsp fried onion crushed
1 tbsp grated ginger garlic
1 tsp garam masala
1 tsp roasted coriander with cumin powder
2-3 tbsp mint leaves chopped
2-3 tbsp coriander leaves chopped
2-3 tbsp spring onions chopped
1 tsp sesame seeds
oil needed to shallow fry to burger buns
cheddar cream cheese
pinch pepper powder
2 sliced potato
2 onion rings
1. Boil the kodo millet in sufficient water till it’s soft.Drain well and mix with all ingredients till it’s patty.
Form into two large parties and refrigerate for some time.
2. Heat 1-2 tbsp.Oil in a pan and shallow fry the patty on a low flame on both sides till it’s well browned. Drain on a kitchen towel and keep aside.
3. To assemble the burger
Spread cheese on one side of the burger and mayonnaise on the other side.
4. Place a lettuce leaf followed by the patty. Add some more cheese,onion, lettuce.Finally,close the bun and serve as desired!