Mindful Eatings

INTRODUCTION

Millet may not be as well-known as some other grains like rice or quinoa, but it’s a nutritious and versatile ingredient worth getting to know. As a dietician, I often recommend millet to my clients as a healthy and tasty addition to their diets. In this blog, I’ll share some information about millet’s nutritional benefits, how to cook with it, and some recipe ideas to try, including some Indian recipes.

WHAT IS MILLET?

Throughout history, people have grown millet, a type of grain, particularly in Africa and Asia, for thousands of years. There are several types of millet, including pearl millet, finger millet, and foxtail millet. Each type has its unique flavour and nutritional profile. For example, pearl millet is rich in iron and magnesium, while finger millet is high in protein and fibre.

THE INTERNATIONAL YEAR OF MILLETS 2023

The Indian government’s efforts to promote millets on a global level have led to the United Nations declaring 2023 as the International Year of Millets, which aims to increase awareness, production, and consumption of the crop. This initiative aims to highlight the nutritional benefits of millet and promote them as a sustainable crop for farmers. By incorporating millet into our diets, we support our health and contribute to the larger goal of sustainable agriculture and food production. Let’s make 2023 the year of millets and explore the diverse culinary possibilities this grain has to offer!

NUTRITIONAL BENEFITS OF MILLET

One of the main reasons I recommend millet to my clients is because it’s a great source of nutrition. Millet is rich in fibre, which can help improve digestion and prevent constipation. It’s also a good source of protein, making it an excellent choice for vegetarians and vegans who may be looking for alternative protein sources. In addition, millet contains essential vitamins and minerals such as iron, magnesium, and B vitamins, which can help support energy levels and overall health.

COOKING WITH MILLET

Don’t worry if this is your first time cooking with millet; it is easy to prepare, and you can use it in various dishes. To cook millet, use a 2:1 ratio of water to millet (e.g. 2 cups of water for 1 cup of millet) and simmer for about 20-25 minutes, or until the water is absorbed and the millet is tender. Before cooking, toast the millet in a dry skillet to bring out its nutty flavour.

From breakfast porridge to side dishes and even desserts, people can use millet, a versatile grain, in different words. For example, you could use millet as a base for a grain bowl or mix it with vegetables for a healthy stir-fry. You can also use millet in baking – try adding cooked millet to muffins or bread for added texture and nutrition.

MILLET RECIPE IDEAS

Here are a few simple and healthy millet recipe ideas to try:

1. Millet and vegetable stir-fry: Cook millet according to package directions. In a separate pan, sauté your choice of vegetables (such as broccoli, carrots, and bell peppers) with garlic and ginger. Add cooked millet to the pan and stir to combine—season with soy sauce or your favourite stir-fry sauce.
2. Millet pilaf: Cook millet according to package directions. In a separate pan, sauté onion and garlic in olive oil until soft. Add chopped vegetables (such as mushrooms, zucchini, and red bell pepper) and cook until tender. Stir in cooked millet and season with herbs such as thyme and parsley.
3. Millet breakfast bowl: Cook millet according to package directions. Serve warm in a bowl topped with your choice of nuts, fruit (such as sliced banana or berries), and a drizzle of honey or maple syrup.

Some Indian recipes with millet:

1. Millet dosa: Soak 1 cup of millet and 1/2 cup of urad dal for 6 hours or overnight. Grind them together with some water to make a batter. Add salt to taste and let it ferment for 6-8 hours. Heat a non-stick pan over medium heat and pour a ladleful of the batter onto the pan. Spread it out evenly and cook until the edges start to brown. Flip and cook the other side until golden brown. Serve hot with coconut chutney or sambar.
2. Millet upma: Heat 2 tablespoons of oil in a pan and add one teaspoon of mustard seeds, one teaspoon of cumin seeds, and a pinch of asafoetida. Once the seeds splutter, add one chopped onion, one chopped tomato, and one chopped green chilli. Saute until the onion turns translucent. Add 1 cup of cooked millet and 2 cups of water. Stir well and let it cook for 5-7 minutes or until the water is absorbed. Garnish with chopped cilantro and serve hot.

KEY TAKEAWAYS

Millet is a highly nutritious grain that is often overlooked in many diets. With its inclusion as the International Year of Millets for 2023, now is the perfect time to incorporate this superfood into your meals. Its versatility makes it an ideal ingredient for various dishes, from breakfast to dessert. By adding millet to your diet, you can take advantage of its many health benefits, including its high fibre and protein content. Try out some of the recipes shared above and discover millet’s delicious and healthy possibilities.