Picture this: your favorite foods get a healthy makeover and you can indulge in them guilt-free! Yes, it’s possible. Whether it is laddoos, hot chocolate, cholebhature, burger, sushi, smoothies, or even homely comfort foods like khichdi, porridge, upma, etc., all of these dishes and much more can be made all the healthier without compromising on taste with the addition of millet!
Millet- the combination of flavor and health quotient
Once an overlooked ingredient in the kitchen and the culinary world, today, millet enjoys the status of a ‘superfood’. It is one of the ancient grains that is gaining popularity rapidly. Consequently, whether it is our homes, aesthetic café or fine-dining restaurants, millets are making it to the menu. Why so? Because this humble grain comes with an abundance of health benefits. Let’s deep-dive into the health quotient of this magical grain:
Powerhouse of nutrients
Millets come with an impressive nutritional profile, and due to this very reason, the grain was officially given the title of a superfood by the Ministry of Agriculture and Farmers Welfare in 2022. They are packed with vital nutrients that form the foundation of a healthy diet. Millets are rich in magnesium, which is essential for muscle strength, smooth functioning of the nervous system, maintenance of blood sugar levels, and bone health. They also have a high content of complex carbohydrates, thereby providing boosted energy levels throughout the day. Additionally, millets are excellent sources of B vitamins, especially niacin (vitamin B3) and pyridoxine (vitamin B6), which are crucial for metabolism and overall well-being. The nutrient quotient in millet contributes to overall cardiac health as well.
Beneficial for digestive health
Millets are known for their high fiber content, making them a boon for health, especially for the digestive system. They contribute to promoting a healthy gut biome, regulating healthy bowel movements, and even reducing the risk of digestive disorders.
Natural, gluten-free grain
Over the course of time, food intolerance and allergies have increased due to rising awareness of such conditions. And for those with gluten sensitivities or suffering from celiac disease, millets are an amazing alternative to wheat and other gluten-containing grains as they are naturally gluten-free, making them a safe choice.
Stress-fighting and weight management properties
Millets are loaded with antioxidants, including polyphenols and tannins. Hence, they help fight against oxidative stress and are beneficial for body inflammation as well. Additionally, the combination of fiber and complex carbohydrates in millets helps control appetite and keeps you satiated for longer periods. This makes millet a key ingredient for individuals keen to lose and manage their weight.
Immunity boosting
When compared to other cereals, millets have a superior micronutrient profile and bioactive flavonoids. They have a low Glycaemic Index (GI); hence, they help in the prevention of diabetes. They are also a rich source of minerals like iron, zinc, and calcium. Hence, millet consumption boosts immunity and even detoxifies the body. In fact, millets reduce the risk of cancer as well.
To sum up
From a culinary perspective, millet is a canvas that can be painted with diverse flavors, textures, and cooking techniques. Its mild, nutty taste complements a wide range of ingredients, both sweet and savory, making it a versatile ingredient. The gluten-free grain can be incorporated both into daily diet and exceptional culinary creations, from breakfast porridge and healthy salads to baked goods and scrumptious dishes like bajra tartlets, ragi malt, mixed millet bhel, etc.
In the culinary world, millet is both a revelation and a revolution. With its origin dating back thousands of years, it is enjoying a renaissance today. Its ancient lineage with modern relevance makes millet a superfood that offers the best of both worlds- flavor and numerous health benefits. Honestly, it is not just a grain but a magical ingredient for overall well-being.
Chef Manish Sharma, Executive Chef, Radisson Blu Palace Resort, Udaipur