Hello!! Your Millet Coach Gayathri Vatsalya is here to help you choose the right diet to beat the summer heat with some healthy and nutritional Millets.
We know that all Millets are Super foods. When it comes to availability, there are several kinds of millets that you can include in your diet. They are available throughout the year in the market. However, the ideal thing to do when it comes to the consumption of millet is to include the seasonal one. You should not eat all kinds of millets in all seasons if you are eating Millets daily.
The ideal millets to be eaten in the summer are Jowar, Ragi, Foxtail millet, Barnyard millet and Kodo millet. These cooling millets can be incorporated into your diet in summers.
Magnesium present in these Millets is an essential mineral for energy metabolism, protein synthesis, blood pressure and blood sugar control. Millets provide a great lot of energy during hot summer when blood pressure imbalances and diabetes are among our top concerns. The body needs the preservation of potassium and electrolytes in the sweltering heat. Millets, as high-nutrient meals, hydrate the body and help prevent significant illnesses including heat exhaustion, migraines and sunstrokes.
Apart from eating Millet rich diet, the very important element to keep your body cool is water, fresh juices and summer fruits. Ensure you drink enough water in a day to keep your body hydrated. Water will help cleanse your body and absorb the nutrients of the food you eat better.
Other than many health benefits, millets come with a unique taste that ups the flavour quotient of any dish.
So, get your hands on these highly enriching Millets and create refreshing summer recipes!
Mixed Millet Bhel
Low on fat and light on the stomach, here is a Bhel puri recipe with the goodness of Millets and tangy raw mango.
Take half cup each of Jowar and Foxtail Millet. Wash and soak separately for 6 to 8 hours and boil them well in a pressure cooker. Drain any excess water and take the well-cooked but grainy textured Millets in a bowl, add 3 spoons roasted peanuts, half cup roasted makhana (lotus seeds), finely chopped raw mango, tomatoes, onion, chillies, mint leaves, boiled and mashed potato and lemon juice and spruce up with chaat masala and green chutney
Your perfect Millet snack is ready to munch on a summer evening.
Ragi & Barley Dosa:
A light and crispy Dosa is a South Indian meal that nobody can resist! Here is a dosa recipe made with just four ingredients. Ragi and Barley flour combined with buttermilk and salt to make a thick batter that is cooked on a non-stick pan. It is a perfect healthy breakfast or lunch option to prepare at home. Relish this summer special dosa with tomato chutney. Refer to my Chutney recipes post to learn 20+ Chutneys.
Mango – Barnyard Millet Smoothie
Ingredients
- Fresh mango – 1 no (Banginapalli or Kesar)
- Honey – 1 to 2 tsp (optional)
- Milk – 1 cup
- Cooked and mashed Barnyard Millet – 3 tbsp
Preparation
Peel off and cut the ripe mango into pieces. Blend all the ingredients together. You can use other additives for milk shake like condensed milk, dry fruits etc. Pour it in a tall glass, garnish with chopped Mango pieces and some mint leaves.
You can add ice cream as a topping so that kids and teenagers will enjoy this healthy and tasty drink, without even realizing Millet is there!!!
Ragi Buttermilk
Ingredients
- Green chilli – 1 no
- Chopped Onion-1/2 cup
- Ginger – 1/2-inch piece
- Curry leaves-5 to 6 finely chopped
- Curd – 1 cup
- Cooked Ragi in porridge form– 2 to 3 tbsp
- Salt – as needed
- Water – ½ to 1 cup
Preparation
Blend all the ingredients together. Add water to adjust the thickness This special buttermilk is ideal as a mid-meal drink. Ragi buttermilk is quite refreshing and healthy.
Corn & Spinach Kodo Millet Pulao:
One more energy booster for a perfect summer lunch.
Take half cup boiled spinach, half cup sweet corn. Heat one spoon oil and one spoon ghee, add a pinch of jeera, chopped onion, green chillies, one spoon ginger garlic paste. Saute for ten minutes, add spinach and corn, half spoon shahi biryani masala powder, sauté for ten minutes and add cooked Kodo Millet, mix well, garnish with finely chopped coriander leaves and serve with cucumber raita.
Kodo Millet Curd Rice
Be it sweet lassi, masala chaas (buttermilk) or the good old raita, our day does not end without curd or dahi in summer. Well, we Indians are truly a fan of curd, and this can be considered one of the best superfoods for the summer season. Apart from keeping your body cool and calm, there are a lot of other reasons why curd should be a part of your summer diet.
Let’s make a simple yet yummy Millet curd rice to tackle the summer blues.
Ingredients:
- Softly Cooked Kodo Millet – 1 cup
- Salt – 1 tsp
- Curd – 3 cups
- Milk – ½ cup
Seasoning:
- Ghee – 1 tbsp
- Mustard seeds– ¼ tsp
- Urad dal– ½ tsp
- Channa dal– 1 tsp
- Asafoetida– a generous pinch
- Green chilli – 2 or 3 finely chopped
- Ginger – 1 inch piece,finely chopped
- Curry leaves – Few
- Coriander leaves – Few
Method:
Take a pan, add a tbsp of ghee. Once hot, add mustard seeds, channa dal, urad dal. Once slightly browned, add a generous pinch of asafetida, curry leaves, green chilli and ginger pieces. Saute for a minute. Add mashed millet rice and fry well for a minute or two on low flame. Switch off the stove, add 3 cups of curd and milk. Mix well, add finely chopped coriander leaves. Creamy and tasty Millet Curd Rice is ready. Top with fried Cashews, fresh Pomegranate seeds or Grapes and serve with lemon or mango pickle.
Foxtail Millet Kheer
Ingredients
- Cooked Foxtail Millet – 2 to 3 tbsp
- Cardamom powder – 1 pinch
- Honey / Jaggery syrup – as per the taste
- Sesame seeds – 1/2 tsp
- Milk (Boiled) – 1 cup
- Dry fruits roasted in ghee
Method:
Mix all the ingredients together except Honey / jaggery syrup. Boil for five minutes. Put off the flame and add honey or Jaggery syrup, mix well, garnish with dry fruits and saffron strands. Serve this special summer Millet kheer warm or cold.
Some of the best memories are made in Summers!!
Take Care, Eat well and Enjoy the SUMMER!!
Gayathri Vatsalya