People with diabetes have to be extra careful about what and how they eat, and millets are, hands down, one of the best foods for them.
Why? To begin with, millets are rich in fibre and have a low Glycemic Index (GI) which stabilises blood sugar levels. Moreover, they are gluten-free and enriched with minerals like magnesium, phosphorus, iron, calcium, zinc and potassium that help in maintaining overall health.
Some of the commonly grown millets in India include bajra (pearl millet), jowar (sorghum), ragi (finger millet), barri (proso/common millet), jhingora (barnyard millet), kangni (foxtail/ Italian millet) and kodra (kodo millet).
Here are three recipes involving three different varieties.
Foxtail Millet Noodles
This awesome recipe packs in a solid amount of smart carbohydrates and dietary fibre and can be had for breakfast, lunch or dinner!
A pack of foxtail millet noodles
Masala tastemaker with natural spices
Vegetables of your choice
2 tbsp oil for frying
- Boil the noodles in 1-litre water for 3 minutes.
- Drain and keep aside.
- Fry onions, capsicum, carrots, cabbage and other vegetables of your choice in a little amount of oil.
- Add the natural spices masala to it and mix thoroughly.
- Add the mixed vegetables to the boiled noodles.
- Mix well and serve hot.
Instant Breakfast Millets Dosa Mix
This nutritious dosa mix comes with the goodness of five super grains such as ragi, red rice, oat, urad daal and semolina, and is flavoured with beetroot and spinach.
A great way to introduce millet in your diet if you’re looking for a healthy start to your day!
½ cup yoghurt
½ cup of water
- Mix the dosa mix, yoghurt and water into a smooth batter and let it stand for five minutes.
- Warm a non-stick pan to medium heat.
- Add ghee to the pan.
- Pour the batter onto the pan in any shape you like.
- Cook well on both sides.
- Serve with ketchup or chutney.
Jhingora Rice (Barnyard Millets) Pulao
Grown by the women of Kumaon in Uttarakhand, Jhingora rice contains high levels of calcium, minerals, protein and iron. It’s easy to digest, naturally gluten-free and tastes superb as a simple pulao with stir-fry vegetables.
1 cup of Jhingora rice
2 cups of water
Finely chopped vegetables like carrots, capsicum, beans, broccoli, onion, tomato, chillies
Some herbs such as coriander or basil for garnishing
- Saute the onions in a pan with some cooking oil and then add the rest of the vegetables and saute for a few mins.
- Add water to the vegetables and salt to taste.
- Tip in the millets.
- Cover the pan and cook on a small flame for around five minutes until the millets look fluffy, opaque and cooked.
- Stir it occasionally, so they don’t stick to the pan.
- Serve hot with some tomato chutney and salad.
(Edited by Gayatri Mishra)