Gut Health Benefits of Millet

Millet is rich in dietary fiber, both soluble and insoluble. The insoluble fiber in millet is known as a “prebiotic,” which means it supports good bacteria in your digestive system. This type of fiber is also important for adding bulk to stools, which helps keep you regular and reduces your risk of colon cancer.

The presence of a good amount of dietary fiber in millets works well to improve the digestive system function. It combats constipation, flatulence, bloating, cramping, regularizes bowel function and improves the overall health of other vital organs like the liver, kidney, and boosts the immune system.

Millet recipes-

1)Bajra Atta Laddu-Bajra Atta Dates Till Ladoo

Ingredients needed

Pearl Millet flour – 1 1/2 cup
Almonds – 15
Cashew nuts – 15
Dates – 25
Jaggery – 1/4 cup powdered
Sesame seeds – 3 tbsp
Cardamom – 2-3 (powdered)
Ghee/clarified butter – 4 tbsp melted

Preparation

Dry roast the nuts and powder them coarsely. You can also chop it into fine pieces if you have patience.

Choose soft dates, remove the seeds, chop them and keep them aside.

Dry roast sesame seeds. Coarsely grind 2 tbsp of sesame seeds alone. Keep 1 tbsp of sesame seed as such without grinding.

Method

Heat 2 tbsp of ghee in a Kadai, and roast pearl millet flour on medium heat until you get a nice aroma of roasted flour.

Once the flour is well roasted, switch off the heat and add jaggery powder.

add coarsely ground almonds + cashew nut powder, cardamom powder, and coarsely ground sesame seeds. Mix everything well and dry grind it with chopped dates.

Transfer to a wide vessel, Add whole sesame seeds (remember we kept 1 tbsp sesame seeds aside), and mix it well.

Mix warm ghee a little at a time and make laddus batch by batch. Do not add all the ghee to the prepared bajra laddu mixture. You may need less than 2 tbsp of ghee as the mixture will bind well because of the dates.

this laddu with bajra, dates, nuts, jaggery, and sesame seeds makes a healthy snack for both kids and adults.

2) Kodo MILLET dosa recipe

INGREDIENTS

  • 3 cups Kodo Millet
  • 1 cup split black gram Urad Dal
  • 1 tsp fenugreek seeds Methi
  • 1/4 cup Flattened Rice Poha/ Aval/ Avalakki
  • 1 tsp Rock Salt
  • 1 tsp Oil per dosa to make the crepes/dosa

Method

  1. Wash the millets in 2-3 changes of water till water runs clear.
  2. Similarly, wash the black gram and fenugreek seeds once.
  3. Soak all ingredients in separate containers for 4-5 hours with minimum water (1/2 – 1 inch above the surface). Soak the flattened rice / poha just 1 hour before grinding.
  4. Grind all ingredients to a smooth batter. Mix rock salt and mix thoroughly for 5 mins
  5. Close and ferment overnight in a warm place for at least 8-9 hours.
  6. The next morning, gently whisk the batter taking care not to disturb the fermentation too much.
  7. If the batter is too thick, add a few tsp of water and dilute, but go easy on the water. Mix well.
  8. Heat a Tava / skillet to medium heat. Grease it with a few drops of oil
  9. Mix the batter well, pour 1-2 ladles onto the skillet, and spread to crepes/dosa shape.
  10. Drizzle 1/2- 1 tsp of oil around. Cook for 1-2 min (depending on how crisp or soft you need)
  11. Flip and cook for another 30 seconds
  12. Serve hot with Coconut chutney or any chutney
  13. Each time before making the dosa, mix the batter well and grease the Tava.

 

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