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Millet and Its Health Benefits – An Easy Millet Breakfast Porridge Recipe

24 January 2012 10 Comments

millet breakfast porridge

Millet – these tiny pearls of wholegrain reminds me of the colorful Love birds we used to keep at home. I and my brother were assigned the job of  feeding the birds with a handful of Bajra (a millet variety) before leaving to school. The same Bajra was also hulled in a stone mortal and pestle by mom to remove the husks and use the grains for making Khichdi and other recipes.

But I am sure mom did not know that these tiny grains are a powerhouse of nutrients and one of the best gluten free foods. I wish she could read all the info regarding Millets and feel proud of introducing millets in our diet at such early stage, thanks mom :)

Some useful sources to browse for the wholegrain Millet and Millet recipes;

WhFoods 

Millets

Millet recipes 

 

millets

Health Benefits of Millets;

  • Millet are considered as wholegrain and are rich in fiber and phytonutrients which helps against many forms of cancer.
  • High in protein Millets are an excellent source of nutrition for vegetarians.
  • Magnesium and Vitamin B present in Millets help reduce Blood pressure and control the cholesterol levels.
  • The other minerals such as Phosphorous in the grains help in fat metabolism and body tissue repair.
  • Complex carbohydrates in the grains make it a low GI food, which is good to control diabetes.
More information about some Millet on Lite Bite;
Barley
Oats
Ragi

At my moms’ place in Rajasthan we use Millets mainly for making flat breads (Roti/chappatis) and Khichdi (lentil and veggie combo). I was introduced to this easy and healthy porridge by my MIL fromSouth India, where this nutritious drunk is an integral part of the breakfast table and for growing kids in most households.

Easy Breakfast Millet Porridge

 

millet breakfast porridge

Millet powder mix;

  • 1 cup Ragi or Finger millet
  • 1 cup Pearl millet (Bajra)
  • 1/2 cup Sorghum (Jowar)
  • 1/2 cup dry corn kernels
  • 1/2 cup wheat grains
  • ¼ cup green gram
  • ¼ cup almonds
  • 1 tbsp. soybeans
  • 2 tbsp. roasted Bengal gram
  • 2 tbsp. Sago/sabudana/cassava pearls
  • 1 tbsp cardamom pods

Method; Dry roast all the ingredients except cardamom, almonds and sago, till they turn slightly golden brown and emanates nutty flavor.

Cool and grind all the ingredients into a fine powder, store it in an air tight container. This powder stays good for a year if refrigerated.

Breakfast Porridge 

millet breakfast porridge

Ingredients;

(Serve 1)

  • 2 tbsp. ground wholegrain flour (recipe below)
  • 1 cup water
  • 1 cup milk (or water)
  • Sugar as required

Method; Mix ground flour in cold milk or water and make sure there are no lumps in the liquid.

Boil 1 cup of water and add the above liquid into it stirring constantly for a few minutes. The mixture will thicken very quickly and start sticking to the bottom. Remove from fire and add sugar in it. Serve hot or cold.

Notes;

  1. Avoid wheat in the powder to make it gluten free porridge.
  2. You can make the same porridge using just one millet from the ingredient.
  3. Make the porridge more liquid or semi solid according to your liking by increasing or decreasing the water content in the recipe.
  4. This porridge is a filling ad nutritious drink for adults as well as growing children.
  5. The same millet powder can be used to make savory porridge by adding yogurt or curd in the recipe.
  6. The millet powder can also be used for baking cakes, muffins, cookies and many forms of flat breads.
  7. Try this healthy and nutritious Khichdi with millet, lentils and veggies.
And if you are thinking of cutting back on meat and weight loss then Millets are the food for you.

Some useful sources to browse for the wholegrain Millet and Millet recipes;

WWC  Millet round up

 

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10 Comments »

  • Yuri - Chef Pandita said:

    I had no idea about millet’s nutrients and properties. Now I wanna go home and make some :)
    Yuri – Chef Pandita recently posted..Recipe Redux: Strawberry Kiwi Spinach Lime Hemp Smoothie!My Profile

  • rebecca said:

    love this and great info on the grains, I need to start using them more
    rebecca recently posted..Baked Egg with Spinach and TomatoMy Profile

  • sumi said:

    I have always hated Ragi porridge as a kid. Nowadays I understand the health benefits try to feed my son the same.Luckily for me he never makes a huge fuss about this :)
    sumi recently posted..Broccoli Clear Soup with Whole Black PeppersMy Profile

  • France @ Beyond The Peel said:

    Wow this porridge is just packed with yummy ingredients. Great post Sanjeeta, and so much information. Have a great week.
    France @ Beyond The Peel recently posted..Hanger Management 101: Dinner Planning in 90 Seconds Or LessMy Profile

  • mjskit said:

    I don’t know if I’ve ever eaten millet and I certainly didn’t know of its health benefits. Your whole grain flour recipe looks extremely healthy and your porridge is something that I think I could have every day! Thank you for all of the great information and recipes! Loved this post!
    mjskit recently posted..Huevos RancherosMy Profile

  • suganthi said:

    hi

    this millet flour we can grind in mixer grinder or in the mill please need suggestion

  • sanjeeta kk (author) said:

    @Suganthi, you can grind the millet in a grinder at home.

  • Indumathi said:

    Hi Sanjeeta, first of all thanq for this nutrient rich recipe. But i want to just add here by washing most of these grains we can remove the dirt and by sprouting most of them we can have more nutrients. what do you think pl.

  • Indumathi said:

    Hi Sanjeeta, firs of all let me thanq for this nutrient rich recipe. I just want to know your opinion about washing most of the grains to remove the dirt and sprouting them to get more nutrients. Thanq

  • sanjeeta kk (author) said:

    @Indumathi, Very much true, washing the grains before using is the first step to good health. Sprouting increases the nutrients in the grain/pulses manifolds. I now get sprouted grains and pulses in my supermarket, it saves me time when I can’t do it at home.

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