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!
1. Types Of Siridhanya
Grains are classified as postive, neutral, and negative and the millet range constitute as both positive and neutral grains.
So, 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. Similarly, 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! Shall we?
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:)
2. Nutritional Value
It is a wonderful nutrition gain and also good substitute to rice and wheat! For instance, nutritional value 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. Manage Blood Glucose Level
Millets are a rich source of magnesium which help in stimulating the level of insulin, and therefore increasing the efficiency of glucose receptors in the body. Further, This can help in maintaining a 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. Can Millets Reduce Obesity?
Varagu is high in fibre and also 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 in other words difficulty in passing stools. Since it is rich in fibre, it helps your colon to stay hydrated and keep you from being constipated.
4. Antioxidants And Antimicrobial Activity Of Millets
It consists of both polyphenols and antioxidants. The polyphenols possesses anti microbial action against certain bacteria (staphylococcus aureas, bacillus cereas,enterococcus faecilis) therefore can aid in immune response.
5. Why Is Millets, Beneficial For Postmenopausal 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. Kodomillet Paniyaram
- 2 cup kodo millet
- 1 cup samak rice
- 1/2 cup urad dal
- 1 tsp methi dhana
- Above all, Salt for taste.
- 1 tbsp chopped chilli
- 2 tbsp chopped coriander
- 1/2 cupped chopped beans
- 1/2 cupped grated carrots
- 1 tsp of curry leaves
- One tsp of mustard seeds
- 1 tsp of chana dal
- One tsp of red chilli powder
- 1 cup of curd
- As needed oil
1. Firstly, soak dal, kodo millet, samak rica and methi dhana for 4 hours.
2. Secondly, blend them into fine paste, mix salt curd and keep aside for fermentation. It will take 8 hours atleast to ferment.
3. Now, heat 1 tsp oil, and then add mustard as they crackle, add chana dal, curry leaves. Switch off the gas. Also, Add thadka over to the fermented batter.
4. Meanwhile, mix all chilli, beans, carrot, coriander together.
Mix it well. Batter should be semi thick in consistency.
5. After that, Heat paniyaram pan, and pour the mixture, apply oil, lower the heat and cook one side. After 5 mins, flip them and cook both sides.
6. At the end, Serve hot with coconut chutney!
2. Kodomillet Burger
- 1/2 cupped kodo millet soaked overnight.
- 2-3 tbsp roasted chickpeas flour.
- Above all, salt taste.
- Also, a pinch turmeric powder.
- 2-3 tbsp fried onion crushed
- 1 tbsp grated ginger garlic
- One tsp garam masala
- 1 tsp roasted coriander with cumin powder
- 2-3 tbsp mint leaves chopped
- 2 or 3 tbsp coriander leaves chopped
- 2-3 tbsp spring onions chopped
- 1 tsp sesame seeds
- In addition, oil to shallow fry to burger buns
- cheddar cream cheese
- pinch pepper powder
- lettuce leaves
- 2 sliced potato
- 2 onion rings
1. Boil the kodo millet in sufficient water till it’s soft.After that, Drain well and then mix with all ingredients till it’s patty.
Form into two large patties and after that 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. Meanwhile Drain it on a kitchen towel and keep aside.
3. Further, 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!
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