In recent years, there has been a growing interest in eating Sridhanya millets, a group of ancient grains cultivated in India for thousands of years. These grains, also known as siridhanya or non-glutinous grains, include foxtail millet, little millet, barnyard millet, kodo millet, proso millet, and finger millet. A popular breakfast meal, Sridhanya millet upma is the best way to power through the day with a tasty yet healthy dish.
Sridhanya millets have been integral to the Indian diet for centuries, particularly in South India. They are known for their resilience and ability to grow in arid and semi-arid regions with minimal water and fertilizer. These grains are also highly nutritious and offer a range of health benefits.
Nutritional information of Sridhanya millets. Are they healthier than wheat?
Sridhanya millets are known for their high nutritional value and health benefits. Here are some common types of sridhanya millets and their nutritional information:
- Finger millet (Ragi): Finger millet is a rich source of dietary fibre, protein, and essential amino acids. It is also a good source of calcium, iron, and other minerals. 100 grams of finger millet contains approximately 364 calories, 7.3 grams of protein, 3.6 grams of fat, 72 grams of carbohydrates, and 3.6 grams of fibre.
- Foxtail millet (Kangni): Foxtail millet is a good source of carbohydrates, protein, and dietary fibre. It is also rich in iron, calcium, and other minerals. 100 grams of foxtail millet contains approximately 350 calories, 11 grams of protein, 4.3 grams of fat, 63 grams of carbohydrates, and 6.7 grams of fibre.
- Little millet (Kutki): Little millet is a good source of protein, dietary fibre, and essential amino acids. It is also rich in iron, calcium, and other minerals. 100 grams of little millet contains approximately 351 calories, 7.7 grams of protein, 4.2 grams of fat, 67 grams of carbohydrates, and 7.6 grams of fibre.
- Pearl millet (Bajra): Pearl millet—also known as Bajra or Porso, is a good source of carbohydrates, protein, and dietary fibre. It is also rich in iron, calcium, and other minerals. 100 grams of pearl millet contains approximately 378 calories, 11 grams of protein, 5.7 grams of fat, 67 grams of carbohydrates, and 1.3 grams of fibre.
- Barnyard millet (Jhangora): Barnyard millet is a good source of protein, dietary fibre, and essential amino acids. It is also rich in iron, calcium, and other minerals. 100 grams of barnyard millet contains approximately 360 calories, 11 grams of protein, 3.6 grams of fat, 72 grams of carbohydrates, and 10.1 grams of fibre.
Overall, sridhanya millets are a great addition to any diet due to their high nutritional content and health benefits. Therefore, they are a good source of complex carbohydrates, dietary fibre, and protein, making them an ideal food for athletes, vegetarians, and those looking to maintain a healthy lifestyle.
Why choose Sridhanya millets for diet diversity?
A diverse diet is better than a uni-grain or a limited-grain diet. This is why adding millets to your diet instead of eating just wheat, rice or cornmeal can help you eat a diverse range of grains with wide-ranging nutritional benefits.
Here are the top reasons to add millets to your diet:
- Sridhanya millets are a rich source of essential nutrients such as fibre, protein, vitamins, and minerals. They are also gluten-free and have a low glycemic index, making them an ideal choice for people with celiac disease or diabetes.
- Fibre: Sridhanya millets are high in dietary fibre, which helps to regulate blood sugar levels, reduce cholesterol, and promote digestive health.
- Protein: These grains are an excellent source of plant-based protein, essential for building and repairing tissues, muscles, and organs.
- Vitamins: Sridhanya millets are rich in several vitamins, including vitamin B, which is necessary for energy production, and vitamin E, which has antioxidant properties and supports healthy skin and hair.
- Minerals: These grains are a good source of essential minerals such as iron, magnesium, and zinc, which are crucial for maintaining healthy bones, teeth, and immune function.
Reducing the impact of chronic diseases with Sridhanya millets
In addition to their nutritional benefits, sridhanya millets have been shown to offer a range of health benefits, including:
- Managing Diabetes: Sridhanya millets have a low glycemic index, which means they are digested and absorbed slowly, causing a gradual rise in blood sugar levels. This property makes them an excellent choice for people with diabetes, as they can help to manage blood sugar levels and prevent complications.
- Promoting Heart Health: Sridhanya millets are rich in dietary fibre, which has been shown to reduce the risk of heart disease by lowering cholesterol levels and reducing inflammation.
- Supporting Digestive Health: The high fibre content in sridhanya millets can help to promote digestive health by preventing constipation and reducing the risk of colon cancer.
- Boosting Immune Function: Sridhanya millets are a good source of zinc, which is essential for immune function and can help to prevent infections and diseases.
- Supporting Weight Loss: Sridhanya millets are low in calories and fibre, which can help promote feelings of fullness and reduce calorie intake, leading to weight loss.
Making a nutritious breakfast recipe with millet upma
Breakfast is possibly the most important meal of the day. It helps you prepare for the rigours of your daily grind, making you power through from the morning till lunchtime. Millets are great breakfast grains because of their low glycemic index and high fibre content.
Upma is a popular breakfast meal in most states of southern India. It is a quick and easy dish to prepare and can be customized with different vegetables and spices to suit individual tastes. You can serve upma with with coconut chutney, sambar, or yoghurt for breakfast or as a snack. Upma is also a popular option for vegetarian or vegan diets, as it is free from animal products.
Here’s how you can make delicious upma at home:
Millet Upma
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Course: Breakfast
Serves: 2
Utensil needed for cooking: Pressure cooker or any other pan.
Note: cooking time will vary if you are using a pressure cooker
Ingredients
- 1 cup of any millet type you prefer
- 2 ½ cups water
- 1 medium-sized onion, finely chopped
- 1 tomato, chopped
- 1/2 cup mixed veggies such as beans, carrots, peas or any other vegetables of your choice
- 2-3 Green chillies, chopped (optional if you do not like a spicy breakfast. You can adjust the number of chillies according to taste)
- Some coriander leaves or cilantro, chopped
- Juice of 1 lemon
- Salt to taste
- Grated coconut for garnish, optional
- Oil of your choice. You can use ghee, mustard oil, peanut oil or any other oil that you prefer
Ingredients for tempering millet upma
- ½ tsp Mustard seeds
- 1 tsp split black gram or urad dal
- ½ tsp bengal gram or chana dal
- ½ tsp Turmeric powder
- Curry leaves
Method
- Rinse the millets of your choice and soak them in warm water for 15 minutes. Drain the water after 15 minutes and keep aside
- Add oil to a pan on medium-high heat. Once the oil heats up, add the mustard seeds (sarson or rai), chana dal and urad dal. Fry these ingredients until the mustard seeds splutter, then immediately add the curry leaves, onion and green chillies (if using).
- Add the tomatoes once the onions get translucent and cook for about a minute
- Add the chopped vegetables and stir. Wait a minute and then add salt to taste, turmeric and Sautee the ingredients for about 5 minutes.
- Reduce heat to low. Now carefully add water, and then raise the heat to high. Stir occasionally until the water comes to a boil.
- Once the water is boiling, add millets, lemon, and a bit of salt. Ensure that you do not add too much salt. Reduce heat to medium-low.
- If you’re using a pressure cooker, cook for 2 whistles and turn off the flame. If you’re using a pot, cook on a low flame for about 15 minutes.
- Once the upma cooks through, or the pressure in the cooker is released, add coriander leaves. Add grated coconut, crushed peanuts or any other topping or garnish (optional).
Serve hot.
Upma will keep in the fridge for a day. If you plan to take this along to your office, ensure that you cool the upma down before packing it.
Let us know if you liked this super easy breakfast recipe. If you have questions or comments, please reach out to me!