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Tuesday, June 29, 2021
Millets -- High Dietary Fibre
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FINGER MILLET OR RAGI
FINGER MILLET OR RAGI
Kannada Ragi
Enlgish Finger Millet
Hindi Nachani, Mundua, Mandika, Marwah
Tamil Kelvaragu
Telgu Ragula
Malayalam Panji pullu
Marati Nachni
Punjabi Mandhuka, Mandhal
Gujrati Nagli, Bavto
Bengali Marwa
Oriya Mandia
Has the highest calcium content of any millet and grows easily in arid areas. Often referred to as an anti-diabetic grain, its high fiber content also checks constipation, cholesterol and intestinal cancer.
Traditional finger millet recipes: Ragi balls or ragi mudde as they’re locally known, are a staple in Karnataka. Ragi malt, or porridge being highly nutritious and easy-to-digest is a common weaning food.
Note: Both bajra and ragi contain goitrogens that could aggravate the thyroid gland, if taken too many times in a day.
FOXTAIL MILLET OR NAVANE
Enlgish Foxtail Millet
Hindi Kangni, Kakum, Rala
Kannada Navane
Tamil Thinai
Telgu Korra
Malayalam Thinai
Marati Kang,Rala
Punjabi Kangni, Kakum, Rala
Gujrati Kang
Bengali Kaon
Oriya Kanghu, Kangam, Kora
Possibly the oldest cultivated millet, it is thought to have originated in Northern China, where it is highly regarded as a healing food for postpartum and digestive health. Foxtail millet has a rich mineral content, and is specially high in iron. A popular fasting food in some parts of India, it is interestingly called xiaomi, or little rice in Chinese.
Traditional foxtail millet recipes: Idli, upma, payasam, biryani. Commonly made into porridge in the northern parts of China.
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| FOXTAIL MILLET OR NAVANE |
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| FOXTAIL MILLET OR NAVANE Plant |
LITTLE MILLET, SAMAI OR KUTKI
LITTLE MILLET, SAMAI OR KUTKI
Enlgish Little Millet
Hindi Kutki, Shavan
Kannada Saame, save
Tamil Saamai
Telgu Sama,Samalu
Malayalam Chama
Marati Sava, Halvi, Vari
Punjabi Swank
Gujrati Kuri
Bengali Sama,Samalu
Oriya Suan
The smallest of the millet family, little millet is yet another reliable catch crop grown across India. It is very easy to cook and is often simply used as rice and in fact, can be used in any recipe that demands rice. Higher iron content gives it an edge over rice specially for those with anemia.
Traditional little millet recipes: Substitute rice in Pulau, Payasam, khichadi, biryani, in fact any rice recipe with little millet
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| LITTLE MILLET, SAMAI OR KUTKI plant |
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| LITTLE MILLET, SAMAI OR KUTKI |
SORGHUM OR JOWAR/JOLA
SORGHUM OR JOWAR/JOLA
Enlgish Sorghum,
Hindi Jowar
Kannada Jola
Tamil Cholam
Telgu Jola
Malayalam Cholam
Marati Jowari, Jondhala
Punjabi Jowar
Gujrati Jowari, Juar
Bengali Jowar
Oriya Juara
Sorghum is widely cultivated and consumed across many states in India and rotis made with johar are much easier to digest. It is rich in potassium, phosphorus, calcium, iron and zinc.
Traditional jowar recipes: Used extensively across India to make rotis and porridge.
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| SORGHUM OR JOWAR/JOLA PLANT |
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| SORGHUM OR JOWAR/JOLA |
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| SiriSwasthya Multigrain Millet malt |
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BARNYARD MILLET
Enlgish Barnyard Millet
Hindi Jhangora, Sanwa
Kannada Oodalu
Tamil Kuthiravali
Telgu Oodalu
Malayalam Kavadapullu
Punjabi Swank
Bengali Shyama
Oriya Khira
Barnyard millet grows faster than you can say samvat ke chawal. One of the highest fibre and iron content amongst fellow millets, it has a low carb content is a good source of B-complex vitamins.
Traditional barnyard millet recipes: Used to make different types of porridges. Slightly sticky when cooked, samvat ke chawal is popular during navratras, when they are used to make upma, khichdi and pulav during fasts.
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BARNYARD MILLET PLANT |
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BARNYARD MILLET |
PROSO MILLET OR BARAGU/VARAGU
PROSO MILLET OR BARAGU/VARAGU
Though its protein content is similar to that of wheat, it is considered a far higher quality protein source because it is not only rich in essential amino acids (leucine, isoleucine and methionine), it is also gluten-free. About as old as foxtail, proso is one of the more delicious and temperate millet varieties.
Traditional Proso millet recipes: Upma, Pulau/Biriyani and porridge.
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| PROSO MILLET OR BARAGU/VARAGU |
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| PROSO MILLET OR BARAGU/VARAGU PLANT |
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KODO MILLET OR ARAKA
KODO MILLET OR ARAKA
As with other varieties, kodo was domesticated several thousands of years ago. It has a high amount of lecithin and is excellent for strengthening the nervous system. It is also rich in B vitamins, especially niacin, B6 and folic acid, as well as the minerals such as calcium, iron, potassium, magnesium and zinc.
Traditional kodo millet recipes: Upma, idli, pulau/biriyani and porridge.
Kodo Millet Plant
Kodo Millet
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HOW TO USE MILLETS IN YOUR DAILY DIET
HOW TO USE MILLETS IN YOUR DAILY DIET
There’s no need to give up the food you love. Just replace one or two of the ingredients with millets and you’ll end up eating a tasty, balanced diet that’s nutritious too. Here are some of the things you can do:
Use millets, instead of rice: Replace rice with millet at just one meal and feel the difference. Try a half and half millet and rice mix to start with
Make dosa batter at home? Use millets instead of rice. Or just try it with a half and half millet and rice mix
Healthier pulau: Use lots of veggies, and millet instead of rice
Sweet ideas: Make millet payasam with palm sugar or jaggery
Breakfast: Try millet instead of oats. Cook and top with raisins, brown sugar or nuts
Make a burger: Combine with cooked beans or peas to make vegetarian “burgers. Use your usual seasoning, shape into patties and bake or pan-fry.
Soups and stews: Rinse millet and throw in a handful into your crock pot. Keep for approx. 30 minutes for it to absorb the liquid and become tender. Or cook separately and add.
PEARL MILLET OR BAJRA
PEARL MILLET OR BAJRA
Enlgish Pearl Millet
Hindi--Bajra / Kannada--Sajje / Tamil--Kambu / Telgu--Sajjalu/ Malayalam--Kambam--Marati Bajri / Punjabi--Bajra/ Gujrati--Bajri/ Bengali--Bajra / Oriya--Bajra
Grown and consumed extensively in the African and Indian subcontinent from ancient times, pearl millet is rich in phosphorus which helps cells store energy, and many other vital minerals. Often cooked in winter, pearl brings warmth to the body and increases energy levels.
Traditional pearl millet recipes include kamban koozh, an old-time porridge from Tamil Nadu and bhakri roti, eaten across India, from Maharashtra to Gujarat and Karnataka.
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FOXTAIL MILLET OR NAVANE Enlgish Foxtail Millet Hindi Kangni, Kakum, Rala Kannada Navane Tamil Thinai Telgu Korra Malayalam Thinai Marati ... -
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BARNYARD MILLET Enlgish Barnyard Millet Hindi Jhangora, Sanwa Kannada Oodalu Tamil Kuthiravali Telgu Oodalu Malayalam Kavadapullu Punjabi Sw...