Millets are superfoods, rich in macro and micro nutrients. Their inclusion in children’s diet is highly recommended. Try these simple millet recipes: writes Ramiya Sakthivel
Health benefits. Millets are a good source of protein, fibre, minerals and vitamins. They boost cardiovascular health, prevent diabetes and obesity, reduce inflammation in the gut and aid digestion.
MILLET PORRIDGE
Ingredients
• 1 cup millet of your choice
• 1 tbsp oil or ghee
• Coriander leaves
• 1.5 cups of water
Preparation guide
• Roast millet of your choice in a heavy bottomed pan
• Add oil or ghee
• Once golden brown, simmer and add water and coriander leaves.
• Simmer for 20 minutes
• Serve hot
(For an Italian twist, season it with oregano and chilli flakes)
LITTLE MILLET BIRYANI
Ingredients
• 1 cup washed and soaked little millet
• 1 onion (big)
• 1½ cup mixed vegetables (1 carrot, potato,
a handful of peas, 5 beans)
• 1 tomato (small)
• 2 tbsp cooking oil or ghee
• Whole spices — 1 cinnamon, 2 cloves, 1 cardamom, bayleaf, star anise
• ½ tsp fennel seeds
• ½ tsp ginger garlic paste
• Chopped mint leaves
• ¼ tsp turmeric powder
• 1 tsp red chilli powder
• ½ tsp garam masala
• 1 tsp yogurt
• Salt to taste
• 1.5 cups water to cook rice
Preparation guide
• Heat a cooker with oil or ghee, temper it with whole spices, add fennel seeds and onions. Saute until translucent.
• Add ginger and garlic and saute until raw smell is gone
• Add half of the mint leaves and mix well
• Shell peas and chop vegetables. Add vegetables, tomato, yogurt and all the dry powders except for salt. Cook over low flame until oil is released from the sides.
• Add water, remainder mint leaves and millet.
• Mix well and pressure cook on low flame for one whistle.
• Open cooker after the steam is released. If necessary, add ¼ cup water and cook for one more whistle on high flame.
• Don’t add more water, as little millet gets soppy fast.
• Serve hot with onion and cucumber raitha.
(Little millet can be replaced by kudo millet)
FOXTAIL MILLET NIPPATTU
Ingredients
• 1 cup foxtail millet flour
• 1 cup rice flour
• 1 cup gram flour (besan)
• 2 tbsp dry roasted peanuts (peeled and lightly crushed)
• 2 tbsp finely crushed dry red chillies (chilli flakes)
• 1 tsp desiccated coconut (shredded and dried)
• 1 tbsp cumin seeds
• 1 tbsp sesame seeds
• ½ tsp ajwain
• ½ cup finely chopped dill leaves
• ¼ tsp hing
• 1 tbsp hot and melted butter
• 1-2 cups hot water
• Salt to taste
• Oil to deep fry
Preparation guide
• Dry roast all three flours separately over medium flame until they turn aromatic (4-6 minutes). Let them cool.
• Mix all flours, chilli flakes, sesame seeds, cumin seeds, ajwain, dill leaves and salt
• Add lukewarm water little by little to make a soft dough
• Make little balls and roll them into small discs
• Deep fry until golden brown by changing the flame from high to medium and high again as oil heats up. Make sure oil is not overheated.
(After rolling and making into discs, make sure you place them on a plastic sheet or wax paper so that it doesn’t stick before frying)
MILLET DOSA
Ingredients
• 1 cup foxtail millet, kodo millet, little millet (3 separate bowls)
• 1 cup urad dal and 1 tsp fenugreek seeds
• ¾ cup poha (flattened rice flakes)
• Water as required
Preparation guide
• Wash all ingredients except poha. Soak for at least eight hours
• Soak poha only for 20 minutes
• Drain water
• Grind poha first. Set aside
• Now grind urad dal. Add a little water as poha will make the batter soft. Set aside.
• Grind all three millets with water separately.
• Mix all in one big container
• Cover with lid and allow batter to ferment
• Once fermented, add salt, and mix well
• Heat dosa pan, pour some batter and spread in circular motion
• Drizzle some oil or ghee
• Cook until golden brown
• Serve with sambar and chutney
(You can add grated carrot, onion, capsicum, coriander leaves, or sweet corn to the batter and make millet uthappam)
