Standing in your kitchen you look for something healthy and nutritious but is easy to make. Searching through the shelves you realize that you`re tired of the trending quinoa, oatmeal or egg recipes, and hence need something different and satisfying. Here, an old forgotten grain comes to your rescue! It is making a comeback in kitchens around the world and is none other than ‘Millets’.
Now, in a world dominated by instant noodles and pasta, millets were once overshadowed. But now, more than ever, people are rediscovering the power of this ancient superfood. Offering unique flavor profiles and impressive nutrition, millets have earned their place back in our meals.
With its nutty taste and incredible health benefits, millet is not just a culinary delight but a nutritional powerhouse. So, whether you’re a seasoned chef or a kitchen newbie, we’re here to guide you through preparing delicious millet dishes that will satisfy both your palate and your health goals.
Thus, get ready to explore the art of cooking millets and discover how this versatile grain can nourish both body and soul.
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How to Cook Millets for Better Nutrition
Before we dive into the deliciousness, let’s get the prep right. Millets contain phytic acid, which can interfere with nutrient absorption. But worry not! A simple soak in water for at least 30 minutes, followed by a good rinse, will do the trick. This not only reduces the phytic acid but also cuts down the cooking time, making the millet fluffier and tastier.
Now that you know of the benefits, let's dive into some mouthwatering recipes that are sure to become new favorites in your kitchen!
5 Perfect Millet Recipes for a Scrumptious Healthy Meal
Millets are nutritional powerhouses, rich in minerals, vitamins, protein, and healthy carbohydrates. They fit perfectly into various dietary plans like vegan, paleo, keto, and even traditional Indian diets. Here are five fantastic recipes to incorporate this superfood into your meals.
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Millet Banana Bread: A Vegan and Oil-Free Recipe for the Health-Cautious
Looking for a healthier alternative to your regular bread? This gluten-free millet banana bread is perfect for sandwiches or toast. Made with a few kitchen staples from your pantry, this bread turns out delicious and is a healthy choice for your fitness goals.
So, let's see what goes into its making
Ingredients for Millet Banana Bread:
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Ripe bananas
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Millet or Rajgira/ Ramdana
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Whole wheat flour
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Jaggery or coconut sugar
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Vanilla extract
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Baking powder and baking soda
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Cinnamon powder
How to Cook Millet Banana Bread
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Preheat your oven to 180°C (350°F) and grease a baking dish.
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Blend bananas, millet, vanilla, and sugar into a smooth paste.
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Mix in whole wheat flour, baking powder, baking soda, and cinnamon.
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Transfer the batter to the baking dish and bake for 90 minutes.
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Let it cool before slicing.
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Enjoy with your favorite spreads or on its own.
Recipe source: Power Hungry
Next, you have a recipe to satisfy your cravings. Read on to find more.
2. Millet Chocolate Energy Bars: Bye-bye Hunger Pangs!
Need a quick snack? These millet chocolate energy bars are perfect for a quick and tasty snack on the go. As we know that everyone loves to indulge in healthy desserts, and homemade energy bars are a great option. So, let's see how to make millet chocolate energy bars in just 30 minutes!
Ingredients for Millet Chocolate Energy Bars:
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Soaked dates or date syrup
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Coconut oil
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Nut mix (almonds, cashews, walnuts, pumpkin, and chia seeds)
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Puffed millet
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Almond or peanut butter
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Chocolate sauce or melted chocolate chips
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Desiccated coconut
Cooking Instructions
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Blend dates, coconut oil, and almond butter into a paste.
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Mix in the nuts, seeds, and puffed millet.
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Spread the mixture on a tray and top it up with chocolate sauce. (Pro-tip: the chocolate sauce is homemade as well).
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Garnish with coconut flakes.
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Cover and freeze for an hour, then slice into bars. Your energy bars are now ready to enjoy!
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You can even store in the freezer for up to a month.
Recipe Idea: The Awesome Green
Secret sauce!
Pair these chocolate millet energy bars with some ice cream and cold coffee for the perfect holiday treat.
3. Roasted Buckwheat & Millet Granola
Say goodbye to store-bought granola. This homemade version is healthier and tastier. A perfect replacement for your regular muesli or granola, this granola avoids preservatives, stabilizers, and low-quality grains. Thus, let’s dive in and learn how to make this delicious Roasted Buckwheat & Millet Granola at home.
Ingredients for Roasted Buckwheat & Millet Granola:
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Millet (ragi, foxtail, pearl millet, rajgira, etc.)
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Almond or peanut butter
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Honey, coconut sugar, or date puree
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Seeds (pumpkin, chia, flax, sunflower)
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Dry fruits
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Cinnamon powder
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Sea salt
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Coconut oil
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Vanilla extract
Cooking Instructions
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Rinse and strain the millet and buckwheat.
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Mix with seeds, dry fruits, coconut flakes, cinnamon, and salt.
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Heat almond butter, coconut oil, honey, and vanilla until runny.
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Combine with the granola mixture, spread on a baking tray, and bake at 160°C (320°F) until golden and crisp. [Pro-tip: Bake for 15 minutes at 160°C and stir it a bit. Then repeat the process until the granola turns golden brown.]
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Let it cool and store in an airtight container.
Secret tip: Boost the nutrition of your everyday cereal, yogurt, smoothies, and custards by adding millet granola.
Next, we dive into a tangy delight. Let's find more about it.
4. How to Cook Lemon Millet – A Delicious Breakfast
Start your day with this refreshing traditional Indian recipe. But first, let's see what goes into its making.
Ingredients for Lemon Millet Recipe
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Kodo millet
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Water
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Salt
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Coconut oil
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Mustard seeds
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Chana dal
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Urad dal - 1.5 tbsp
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Peanuts - ¼ cup
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Hing
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Green and red chillies
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Turmeric
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Grated ginger - 1 tbsp
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Curry leaves - 8 to 10
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Lemon juice (as per the taste)
Cooking Instructions
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Rinse and soak millet for 30 minutes, then cook until tender.
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Temper mustard seeds, dals, peanuts, spices, and curry leaves in coconut oil.
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Mix in the cooked millet and top with lemon juice.
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Serve it with curd, salad, papad or as it is.
Recipe Source: Indian Healthy Recipes
Know all about Kodo Millets - Benefits, Nutrition, Uses and More here.
Next, we have some delicious options with Foxtail millet. Find out more ahead.
5. Foxtail Millet Pulao – A Wholesome Delight
This North Indian-inspired dish is hearty and flavorful. Resembling a traditional pulao or tehri, this is a recipe that comes from the classical ways of a South Indian kitchen. Simple and wholesome, it's a perfect replacement to your regular pulao but with enhanced flavors.
Ingredients for Foxtail Millet Pulao
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Soaked foxtail millet
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Water
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Salt
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Chopped vegetables (carrots, beans, peas, potatoes, onion)
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Mint leaves
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Ginger garlic paste
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Bay leaf, cloves, cardamoms, cinnamon stick, star anise, mace, cumin
Instructions on How to Cook Foxtail Millet Pulao
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Take a skillet and add oil. On a low flame, temper all the dry spices.
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Now, add chopped onions, and after a few minutes, add ginger-garlic paste. Let them turn golden brown.
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Then, add the chopped vegetables and saute for a few minutes.
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Next, pour in the water, add the salt as needed, and bring it to a boil.
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Now, add the soaked millets and stir them well.
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Let it cook on a medium to low flame until the water is completely absorbed and they are cooked.
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Turn off the flame and cover it for a few minutes more.
Recipe Source: Indian Healthy Recipes
Serve the Foxtail Millet Pulao with raita and enjoy this comfort meal.
FAQs
Q: Is it necessary to soak millet before cooking?
A: It's not absolutely necessary, but it's a good idea to soak millet for at least 30 minutes. This makes it easier to cook and digest.
Q: What is the best way to eat millet?
A: The best way to enjoy millet is to cook it in plain water and pair it with vegetables, salads, or curd. You can also bake with it or make pancakes and dosas from millet flour. Find what you love!
Q: How long does millet take to cook?
A: Millet typically takes about 20 to 30 minutes to cook in boiling water. Millet flour cooks even faster.
Q: How long should millets be soaked?
A: Soak millet for 30 minutes to an hour to get rid of phytic acids and make it soft for cooking.
Q: How to cook Millet in a Rice Cooker?
A: To cook millet in a rice cooker, use a 1:2 ratio of millet to water. Then, simply turn on the cooker and let the millet cook until it's tender and all the water is absorbed.
Q: What's the Millet to Water Ratio for Cooking?
A: The typical ratio is 1 cup of millet to 2 cups of water. Adjust if needed for different types of millet.
Q: Does Millet increase Uric Acid?
A: Millets are generally safe for those with high uric acid levels. They have lower purine content, making them a good dietary choice.
Q: What are some Millet-Based Desserts?
A: Millet-based desserts include millet puddings, millet kheer, and millet-based sweets. These are healthier alternatives to traditional desserts.
Conclusion:
Thus, from breakfast to snacks to dinner, millet is a versatile ingredient that can elevate any meal. Be it your breakfast granola or millet energy bars, banana bread, lemon millet, and pulao, there's something for everyone. Moreover, not only is it nutritious and delicious, but it’s also a great way to bring a touch of ancient wisdom into modern kitchens.
But wait, wondering where to get your millets and other supplies that you need to cook these delicacies? Worry not! Just head over to Two Brothers Organic Farms’ online store to stock up on the finest organic millets and more.
So, let’s bring back this forgotten grain and make every meal a celebration of health and taste!
