Are you searching for healthy millet recipes that are both delicious and easy to whip up? Look no further! In this blog, I’ll share three nutritious millet recipes that are simple to prepare and will add delightful flavors to your meals. But before we dive into the recipes, let’s talk about what millets are and why they deserve a spot in our diets.

What Are Millets and Why Should We Eat Them?

Millets are small-seeded grasses from the botanical family Poaceae. While often referred to as grains, they are technically cereals, often termed “coarse cereals.” They are not only nutritionally rich but also drought-tolerant, making them a highly sustainable food source.

Think of millets as ancient treasures—once forgotten by many, they are now making a comeback due to their impressive nutritional content and growing awareness of health issues and climate change. They are gluten-free and have a low glycaemic index, making them perfect for those with celiac disease, diabetes, or weight management concerns. It can also suit best to people suffering from certain allergies.

Rich in protein and minerals, millets are an excellent choice for anyone seeking a balanced diet. They are local, affordable, and nutrient-dense, making them particularly ideal for vegetarians in India who may struggle to meet their protein needs.

Incorporating millet into your diet is easy. They can be served as a side dish with pulses, made into flatbreads, baked, or even used in soups and many breakfast options like upma, porridge, dosas, etc. The possibilities are endless! Before diving into these healthy millet recipes, here are two important tips to maximize their health benefits:

1. Choose minimally processed millets: Look for millet grains that aren’t overly polished. The presence of a tiny black dot indicates they are minimally processed, preserving essential nutrients. Over-processing might make them look more attractive, but it strips away essential nutrients.

2. Soak the millets: Always soak the millets for at least 8 hours before cooking. This process removes phytic acid and tannins (antinutrients), making them easier to digest and enhancing nutrient absorption. I usually soak an entire packet when I buy it, then sun dry and store the soaked grains for convenience to be used later.

Healthy Millet Recipes for a Better Lifestyle

Now that we’ve covered the basics, let’s get into the recipes! I hope you enjoy making and tasting these delightful millet dishes.

1 Millet Chilla: Kodo Millet

Chillas are Indian pancakes made with various lentil or millet flours, and they don’t require leavening. Adding curd gives them a delicious flavor. This recipe is straightforward, especially if you use pre-soaked millets.

Ingredients:

• 1 cup pre-soaked Kodo millet
• 2 tbsp curd
• 1 tbsp Toor dal
• 1 tbsp Chana dal
• 1 tbsp Moong dal
• ½ tsp roasted cumin seeds
• ½ inch ginger
• 2 green chilies
• ¼ tsp turmeric powder
• Salt to taste

Instructions:

1. Combine the pre-soaked Kodo millet with Toor dal, Chana dal, and Moong dal (soak these for at least 4 hours if not pre-soaked).
2. Rinse all ingredients thoroughly.
3. Blend with roasted cumin and grated ginger into a coarse paste.
4. Stir in chopped green chilies and salt. Mix in the curd.
5. Let the mixture rest for 5 minutes. You can also add a grated carrot or chopped onion for extra texture.
6. Enhance flavor with chopped curry leaves and grated coconut.
7. Heat a tawa (griddle), brush lightly with oil, and spread the batter.
8. Drizzle oil around the edges. Once cooked, flip and cook the other side until golden brown.

Tip: Always cook on low flame for the best texture.

2 Millet Dosa: Bajra Millet

Dosas are thin, crispy crepes, and Bajra Millet dosas are a healthier alternative, packed with protein, minerals, and iron. This recipe was shared by a close friend which I’ve tweaked over time and added Himalayan red rice instead of white rice for a local twist.

Ingredients:

• Bajra millet
• Red rice
• Urad dal

Instructions:

1. Wash the ingredients thoroughly and soak them for at least 4 hours; longer soaking is ideal for Bajra.
2. Blend the ingredients with water to form a smooth batter. The ratio is 2:1.5:1.5 (Bajra, rice, and dal respectively).
3. Let the batter ferment for 6 to 8 hours. For quicker fermentation, add curd (I sometimes use Eno for a faster option).
4. Be careful not to over-ferment the batter, as it can become too sour. Just let it rise a bit for softer dosas.
5. Once fermented, add salt and enough water to achieve a pouring consistency.
6. Heat a tawa, grease it lightly, and pour the batter in the center, spreading it outward.
7. Drizzle oil around the edges, flip when the edges lift, and cook until crisp.

Serve with your favorite chutney!

3 Millet Kheer: Barnyard Millet

This is my personal favorite and a recipe I learned from my mother. It’s a special occasion dessert in our family, made with a handful of Barnyard millet and lots of milk. We Pahadi’s just love it and it is our answer to Bengal’s Rasogulla.

Ingredients:

• 1 cup Barnyard millet
• 3 litres milk
• 1 tsp ghee
• 6-7 tbsp sugar or jaggery
• 3-4 cardamom pods
• A few strands of saffron (optional)
• Dry fruits (cashews, almonds, raisins) for garnish

Instructions:

1. In a thick-bottomed vessel, roast the soaked Barnyard millet in ghee.
2. Add the milk and stir continuously until the millet softens and the mixture thickens.
3. Add cardamom and saffron for flavor.
4. Cook on low heat, stirring regularly to prevent burning.
5. Once the millet is fully cooked and the kheer has thickened, add sugar or jaggery to taste.
6. Cook until the sweetener dissolves completely.
7. Garnish with roasted nuts and raisins.

Serve hot or chilled, depending on your preference!

Conclusion

Millets are a fantastic local superfood—easily available, affordable, and a great alternative to more expensive options like quinoa. By trying out these recipes, you can introduce a variety of flavors and nutrients to your meals. I’d love to hear which of these healthy millet recipes becomes your favourite, so share your thoughts in the comments below!

Remember, the key to good health lies in balancing three essentials: food, exercise, and sleep. Start with nourishing foods—opt for local, seasonal, and fresh ingredients. Next, prioritize regular exercise; aim for at least 150 minutes each week to stay fit and energized. Finally, establish a consistent sleep routine for recovery and rejuvenation. When these three elements—food, exercise, and sleep—are in harmony, your health truly thrives.