Millet Makeover: Easy Ways to Eat More Millets

Millets, a group of small-seeded whole grains, are making a comeback as a superfood in many parts of the world, particularly in India. Packed with nutrients, high in fiber, and gluten-free, millets are a fantastic addition to any diet. They support digestion, stabilize blood sugar levels, and provide sustained energy, making them ideal for those seeking a healthy, balanced lifestyle. Here are five easy ways to incorporate these nutritious grains into your daily meals.

1. Start Your Day with Millet Porridge

Millets make a delicious and nutritious breakfast porridge. With options like foxtail millet, little millet, or pearl millet, you can make porridge that’s both filling and versatile.

• Sweet Millet Porridge: Cook your millet with milk or water, add a touch of jaggery or honey, and sprinkle in some cinnamon. Top it with nuts and fruits like bananas, apples, or berries for added flavor.
• Savory Millet Porridge: Prepare it with spices like cumin and turmeric, add vegetables, and finish with a garnish of coriander leaves. You’ll have a hearty, savory breakfast that’s easy on your stomach and packed with nutrients.

2. Swap Rice with Millet in Your Meals

Millets can serve as an excellent substitute for rice in various dishes, providing similar texture with added nutrients and fiber.

• Millet Khichdi: Use millet like barnyard millet or foxtail millet instead of rice to make khichdi. Cook it with lentils and vegetables, and season with spices like turmeric and cumin for a comforting and wholesome dish.
• Millet Pulao or Biryani: Just like you would cook rice, you can make a millet pulao or biryani by adding spices, vegetables, and herbs. The grainy texture of millets holds up well, making it perfect for these flavorful dishes.

3. Try Millet Rotis or Parathas

If you’re a fan of traditional Indian flatbreads, try making rotis or parathas with millet flour. It’s a tasty way to enjoy the benefits of millets while keeping your meals varied.

• Jowar and Bajra Rotis: Jowar (sorghum) and bajra (pearl millet) flours are great choices for making gluten-free rotis. Knead the flour with water to form a dough, roll it out, and cook on a tawa. Serve with a side of sabzi or curry for a complete meal.
• Multigrain Paratha: Mix millet flours with whole wheat flour for a multigrain paratha. You can add vegetables like grated carrots or spinach and season with spices to make it flavorful and nutritious.

4. Add Millets to Soups and Salads

Millets can be a great addition to salads and soups, adding both texture and nutrition. They are perfect for those looking to add more whole grains to their light meals.

• Millet in Soups: Add cooked millet to soups like vegetable soup or lentil soup. It gives the soup a thicker consistency and turns it into a heartier meal.
• Millet Salad: Cooked millets like foxtail or pearl millet can be added to salads. Toss them with fresh vegetables, leafy greens, and a light dressing. Add nuts or seeds for extra crunch and protein. This makes a refreshing and filling salad option.

5. Bake with Millet Flour

Millet flour is a great gluten-free option for baking and can be used in a range of baked goods, from breads to muffins.

• Millet Pancakes or Crepes: Use millet flour for pancakes or crepes. Combine it with milk or yogurt, add some fruit or a dash of honey, and cook on a non-stick pan. They’re perfect for breakfast or a snack.
• Millet Muffins and Bread: Substitute part of the wheat flour with millet flour in your favorite muffin or bread recipes. Millets like finger millet (ragi) or pearl millet work well in baked goods, adding a slight nutty flavor and making them healthier.

Tips for Cooking with Millets

Rinse Millets Well: Millets can have a slightly bitter outer coating, so rinse them thoroughly before cooking to remove any bitterness.

Use a Soak-and-Cook Method: Soaking millets for a few hours before cooking can improve their digestibility and reduce cooking time.

Experiment with Different Millets: With many varieties available—such as foxtail, finger millet (ragi), pearl millet (bajra), barnyard millet, and little millet—try rotating them to keep your diet varied.

Millets are a powerhouse of nutrition and incredibly versatile, fitting seamlessly into various dishes, from breakfast porridge to dinner staples. Introducing millets into your diet doesn’t have to be complicated; simple swaps and creative recipes can help you enjoy the health benefits of these ancient grains while keeping your meals exciting.

Image credits: Image from Freepik