Extracts from the book "Wealthier Millet Diet" by Nachal N.
Millets - An introduction
Millets are tiny in size and round in shape and can be white, gray, yellow or red. Millets are major food sources for all climatic regions of the world, and feature in the traditional cuisine of many others. Millets are one of the ancient foods known to humans and possibly the first cereal grain to be used for domestic purposes. Millets provides good amounts of iron, calcium, potassium, and the B vitamins. Today’s food does not have nutrition but only chemicals that are injurious to health. Millets are the exceptional as they grow without chemicals and with high nutrition. Millets are truly miraculous grains. They can grow on the most marginalized soils – without irrigation, and with very little or sometimes no external inputs. They are veritable storehouses of health and nutrition. Besides, millets are also the pivot around which a vibrant agro biodiversity survives, wherever it is allowed to survive.
Millets can be cultivated without using groundwater or any irrigated water. Their energy requirement from sources such as chemical fertilizers, pesticides, water and power can be near zero. Millets are the only solutions to all kinds of crisis, including that of water, nutrition and climate change.
By any nutritional parameter, millets are miles ahead of rice and wheat In terms of their mineral content. Each one of the millets has more fiber than other cereals and grains which are commonly used by us. It is scientifically proven that finger millets has at least twice the amount of calcium compared to rice. In their Iron content, foxtail and little millet are so rich that rice is nowhere in the race. While most of us seek a micro nutrient such as beta carotene in pharmaceutical pills and capsules, millets offer it in abundant quantities. The much privileged rice, ironically, has zero quantity of this precious micro nutrient. In this fashion, nutrient to nutrient, every single millet is extraordinarily superior to rice and wheat and therefore is the solution for the malnutrition that affects a vast majority of the indian population.
Millets can consumed daily and can also be used mixing with wheat and rice based products. Kids should be given millets in the form of regular foods or in terms of snacks. With millets we can do all varieties of food starting form idly, dosa, kichadi, main meals, shouth Indian traditional snacks such as muruku, Adirasam and also tasty ladoos. Millet food is highly useful in building dietary fibers which are used for building immunity. There is a misconception that millets are hard to digest. It is a slow digestive product but provides high energy for working. That is why millets are excellent for diabetics.
Millets, our medicinal food are our staple food in a fashionable manner need to be taken regularly. These are the traditional grains which are now less used in our daily diet. This is mainly because of not working the prominence and nutritional values of these grains. Millets are highly nutritious, healthy and versatile. Millets are NUTRICEREALS.
Around 1960-1970 millets are considered as food for poor. So it slowly got vanished, from our healthy meals and we started to eat low nutritional polished, junk and attractive foods. Now it made most of us unfamiliar with these grains to the extent that many of us have not even heard some of these name like kodo millet, Little millet, foxtail millet, barnyard millet and also proso millet. Millets, not only a grain or concept, but is also a culture and a symbol of national sovereignty.
This book is a small effort to bring back millet food in our daily food practice. This book is to serve a rich blend of both modern and ancient practices to provide you healthy living.
Why Eat millets?
Millets are the best food grain collection, which are highly rich in protiens, fiber, minerals and other forms of vitamins and minerals. These are the traditional grains which are now less used in our daily diet. This is mainly because of not knowing the prominence and nutritional values of these grains. The usage of millets regularly can help us growing healthy avoiding all the health problems caused due lacking of vital proteins, vitamins, nutrients, fiber and other important food components. Millet has been major source of protein and energy for millions of people in asia, Africa and India for thousands of years. It’s gluten-free, has a mild flavour and adds healthy proteins and fiber to recipes.
As millets are highly nutritious, non-glutinous and not acid forming foods. Hence they are soothing and easy to digest. They are considered to be the least allergenic and most digestible grains available. Compared to paddy rice, especially polished paddy rice, millets release lesser percentage of glucose and over a longer period of time. This lowers the risk of diabetes. Millets are particularly high in minerals like iron, magnesium, phosphorous and potassium. Finger millet (Finger millet) is the richest in calcium content, about 10 times that of paddy rice or wheat.
Nutraceuticals are health enhancing physiologically active food components which are also called as phytochemicals. They play key role as health protective and disease preventive agents and have tremendous impact on the health care system. There has been an upsurge of interest among scientific community to characterize the role of nutraceuticals in management of diseases and development of functional/designer foods for various purposes. Alongside, elevated interest among health conscious consumers in health foods is also evident in the community. Millets have a role to play here, owing to their nutrient and phytochemical composition. Dietary fiber which is present as soluble and insoluble form is proved to play an important role in the management of metabolic disorders like diabetes mellitus, hyperlipidemia, improve bowel motility and in turn reduce the incidence of colon cancer. Millets in general are rich in dietary fiber content (9 to 15%). It was reported that barnyard millet recorded a highest proportion of soluble fiber of about 6.0-6.5 per cent, followed by little and kodo millets(5.7 and 5.2% respectively). Further, proso and foxtail millets were shown to contain lowest proportions of soluble fractions of dietary fiber(4.4 and 3.4% respectively). Reports thus indicated higher proportion of dietary fiber in barnyard millet indirectly emphasizing the potential of grain as health food.
Why Millets, why not other food crops?
Millets are extremely eco-friendly followed by the following reasons:
Some tasty recipes using various millets:
Finger Millet: Finger millet ladoo, pudding, malt, sweet finger millet dosa, porridge, vada
Bajra / Pearl Millet: Pearl millet Idli, roti, moong dal porridge, chutney, upma, curd rice
Jowar-red/white: Jowar rice, sundal, dosa
Foxtail Millet: Foxtail millet roti, idly, halwa, sweet balls, pongal, payasam
Kodo Millet: Kodo millet banana flower vadai, coconut rice, pulao, methi pulao, masala vadai
Proso Millet: Proso millet bisibela bath, spicy appam, drumstick leaf soup
Little Millet: Little millet pulao, upma, muruku, curry leaf rice, sevai, neer dosa
Barnyard Millet: Barnyard millet urad dal rice, coconut milk rice, barnyard millet pearl millet Idly, dosa, tomato rice,
Millet health mix
Multi grain ladoo
Multi grain chapatti