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What are Millets?

Millets are a group of small-seeded grasses that have been cultivated for thousands of years and are a staple food in many parts of the world.

Health Benefits of Eating Millets

They offer several health benefits due to their nutritional content. Here are some health benefits of eating millets:

  1. Rich in Nutrients: Millets are a good source of essential nutrients such as vitamins, minerals, and antioxidants. They contain important nutrients like magnesium, phosphorus, manganese, zinc, and B-vitamins.
  2. High in Fiber: Millets are rich in dietary fiber, which is beneficial for digestive health. Fiber helps prevent constipation, promotes regular bowel movements, and can contribute to weight management by providing a feeling of fullness.
  3. Gluten-Free: Millets are naturally gluten-free, making them a suitable grain alternative for individuals with gluten sensitivity or celiac disease.
  4. Low Glycemic Index: Millets have a lower glycemic index compared to some other grains, which means they have a smaller impact on blood sugar levels. This can be particularly beneficial for individuals with diabetes or those looking to manage their blood sugar levels. My husband’s brother is diabetic, so he is eating roti of millets for many years, this give him some health benefits.
  5. Heart Health: The presence of magnesium in millets contributes to heart health by regulating blood pressure and supporting the proper functioning of the cardiovascular system. The fiber content also helps in maintaining healthy cholesterol levels.
  6. Rich in Antioxidants: Millets contain various antioxidants, including phenolic compounds, which help combat oxidative stress in the body. Antioxidants play a role in reducing inflammation and protecting cells from damage.
  7. Weight Management: The combination of fiber, protein, and nutrients in millets can contribute to a feeling of fullness, helping with weight management by reducing overall calorie intake.
  8. May Help Prevent Anemia: Millets, especially pearl millet and finger millet, are good sources of iron. Including millets in the diet may help prevent iron deficiency anemia.
  9. Digestive Health: The fiber content in millets supports digestive health by promoting the growth of beneficial gut bacteria and preventing constipation.
  10. Versatility in Cooking: Millets can be used in a variety of dishes, including porridges, salads, soups, and baked goods, providing a versatile and nutritious alternative to more commonly used grains.
  11. Diabetes Management: Due to their low glycemic index, millets can be a beneficial component of a diabetes-friendly diet. They help regulate blood sugar levels and reduce the risk of insulin spikes.
  12. Aids in Detoxification: Certain millets, such as foxtail millet, are believed to have detoxifying properties. They may help in flushing out toxins from the body, promoting overall detoxification.
  13. Bone Health: Millets, especially finger millet (ragi), are good sources of calcium and other minerals essential for maintaining strong and healthy bones. Including millets in the diet can contribute to bone health and may be particularly important for individuals at risk of osteoporosis.
  14. Celiac-Friendly: Millets are naturally gluten-free, making them a safe and nutritious choice for individuals with celiac disease or gluten sensitivity.
  15. Improved Immune Function: The vitamins and minerals present in millets, such as vitamin C, vitamin E, and zinc, contribute to a healthy immune system. A well-functioning immune system is crucial for protecting the body against infections and illnesses.
  16. Reduced Risk of Chronic Diseases: The antioxidants and phytochemicals found in millets have been associated with a lower risk of chronic diseases, including certain types of cancer, cardiovascular disease, and neurodegenerative conditions.
  17. Balanced Protein Profile: Millets provide a good balance of essential amino acids, making them a valuable source of protein, especially for vegetarians and vegans.
  18. Promotes Skin Health: The antioxidants in millets help protect the skin from oxidative stress, contributing to healthier and more radiant skin. Additionally, the presence of vitamin E promotes skin elasticity.
  19. Natural Energy Boost: Millets are a good source of complex carbohydrates, providing a sustained release of energy. This makes them an excellent choice for athletes and individuals with active lifestyles.
  20. Eco-Friendly Farming: Millets are hardy crops that require less water and are well-suited to a variety of climates. Cultivating millets can contribute to sustainable and eco-friendly agricultural practices.
  21. It’s worth noting that while millets offer numerous health benefits, dietary choices should be part of an overall healthy lifestyle, including regular physical activity and a balanced diet. As with any dietary changes, it’s advisable to consult with a healthcare professional or a registered dietitian, especially for individuals with specific health conditions or concerns.
  22. Diabetes Management: Due to their low glycemic index, millets can be a beneficial component of a diabetes-friendly diet. They help regulate blood sugar levels and reduce the risk of insulin spikes.
  23. Aids in Detoxification: Certain millets, such as foxtail millet, are believed to have detoxifying properties. They may help in flushing out toxins from the body, promoting overall detoxification.
  24. Bone Health: Millets, especially finger millet (ragi), are good sources of calcium and other minerals essential for maintaining strong and healthy bones. Including millets in the diet can contribute to bone health and may be particularly important for individuals at risk of osteoporosis.
  25. Improved Immune Function: The vitamins and minerals present in millets, such as vitamin C, vitamin E, and zinc, contribute to a healthy immune system. A well-functioning immune system is crucial for protecting the body against infections and illnesses.
  26. Promotes Skin Health: The antioxidants in millets help protect the skin from oxidative stress, contributing to healthier and more radiant skin. Additionally, the presence of vitamin E promotes skin elasticity.
  27. Natural Energy Boost: Millets are a good source of complex carbohydrates, providing a sustained release of energy. This makes them an excellent choice for athletes and individuals with active lifestyles.

It’s worth noting that while millets offer numerous health benefits, dietary choices should be part of an overall healthy lifestyle, including regular physical activity and a balanced diet. As with any dietary changes, it’s advisable to consult with a healthcare professional or a registered dietitian, especially for individuals with specific health conditions or concerns.

Whey I Started to Eat Millets Roti?

Why I Started to Eat Millets Roti

In 2019, I used to feel so much stress despite of doing Yoga and Meditation, then I found one Ayurvedic doctor In Brampton, as you all know, due to the ‘COVID-19 pandemic,’ all doctors’ offices were closed, and meeting them personally was not allowed.


So, I spoke to her on the phone, and she advised me to eat millet chilla. However, I had never made chilla before.


You know what?

I learned to make chilla, but I don’t like it much because its taste is similar to poora. Instead, I prefer roti, which is more solid and tastier in my opinion.


If we consider the benefits, both cooking methods for millet roti and chilla are equally beneficial.


Taste is subjective, so I choose to make roti consistently from these various types of millets.


Since I started, incorporating them into my diet, both I and all my family members prefer millet roti over wheat roti.

In my opinion, millet roti is not only tasty but also offers more health benefits than wheat roti, such as aiding in weight loss. When I make them as missi roti (by adding vegetables to the dough), they become easier to digest.


Additionally, when preparing missi roti, there’s no need to cook sabji separately, as the vegetables are already incorporated into the dough, making it half-cooked and ready to be enjoyed with pickle or homemade plain yogurt.

Millets Recipes

Healthy Recipes To Cook for Healthy Lifestyle.

Millets Roti


If you’re like me, who love to eat roti and sabji, then you will learn some recipes to make your healthy roti from millets, not that white wheat roti.

Millets Recipes
Recipes One: Millets Missi Roti
  • Take 1/2 whole wheat flour and 1/2 part of oats flour.
  • Put 1 spoon of chia seeds+ a pinch of ajwain+ 1/2 spoon of cumin seeds+ 1 spoon of oregano leaves+ 1 pinch of turmeric powder
  • Mix all and everything, then put some chopped coriander, some mint, grated one carrot and make the dough
  • Make Pera and by using flour, spread the roti and make it on iron tava
  • Enjoy this roti with chutney, pickle, home made plain yogurt or sabji
  • This missi roti is very tasty and healthy. It will keep you full for longer time than the traditional wheat flour roti.
Recipe Two: Maki Besan Roti
Maki Besan Roti

Maki & Besan Millet Roti Recipe

Maki (maize or corn) and besan (gram flour) roti is a popular Indian flatbread that is not only delicious, but also gluten-free. It is so easy to make and you can make it for breakfast, lunch or dinner.

Below is the recipe:


Ingredients to Make Dough:


1 cup makki atta (maize flour) 1/2 cup besan (gram flour) 1 spoon of Salt, Warm water, as needed to knead the dough and Dry wheat flour for dusting


Instructions:

  • In a mixing bowl, combine the maize flour (maki atta) 1 cup and besan (gram flour) 1 cup. Add a pinch of salt and mix well.
  • Add 1 spoon of oregano leaves, ajwain 1 spoon and 1 spoon of chia seeds and mix well everything.
  • Gradually, add warm water, little by little, and knead the mixture into a smooth and soft dough.
  • The amount of water required may vary depending on the quantity of your flours, so add it slowly to avoid making the dough too sticky.
  • The dough should be tight, not too soft and not too hard.
  • Once the dough is ready, you can start making your rotis one by one.

Make the Rotis:

  • Divide the dough into small, equal-sized portions and roll them into medium size balls.
  • Don’t make too small, otherwise it will break. To make these rotis, your ball should be little bigger than you make for wheat rotis.
  • Preheat your tava over medium-high heat.
  • Take one dough ball, and using your hands, flatten it into a small roti.
  • You can also use a rolling pin and a little dry wheat flour for dusting to roll it out into a roti about 6-8 inches in diameter. Don’t make this roti too thin as we make kanak(wheat flour) roti.
  • Carefully transfer the rolled-out roti onto the hot Tava.
  • Cook the roti on one side until you start to see small bubbles forming. At this point, flip it over and cook the other side.
  • When you think, one side is ready, flip it with spatula.
  • Continue to cook until both sides are golden brown, and the roti is fully cooked.
  • It should have a nice, crispy texture. You can use kitchen cloth to roast it nicely.
  • Repeat the process with the remaining dough balls, rolling, and cooking each roti one by one.
  • Serve the maki and besan rotis hot with your choice of side dish, such as vegetables, lentils, or pickles.
  • As you can see in the above picture, I served this Maki Besan Roti in the lunch with sabji.
Recipe Three:
Plain oats paratha

Plain oats paratha is a healthy and delicious Indian flatbread, made with oats and whole wheat flour.

  • Take one dough ball, flatten it slightly, and roll it out into a small circle (like a chapati or tortilla) on a floured surface. You can use a rolling pin for this.
  • Apply little ghee or olive oil in the center of the rolled-out dough, circle and then sprinkle pinch of Pink Salt and pinch of Oregano leaves.
  • Bring the edges of the roti from both sides together and seal them. Then from both sides again bring them together and seal them.
  • After that by using little dusting flour, spread it with the rolling pin and and gently roll it out again into a square paratha as I have shown in the above picture.
  • Heat a griddle or a flat pan on medium-high heat. Once hot, place the rolled paratha on the griddle.
  • Now, gently place the paratha on the hot Tava and cook the paratha on one side until you see bubbles forming, then flip it and apply some ghee or oil on the cooked side, if you want or just use the kitchen cloth to roast it. Flip again and apply ghee or oil on the top, when it is fully ready.
  • Remove the plain oats paratha from the Tava and serve hot with yogurt, pickle, or any side dish of your choice.

In conclusion, the health benefits of eating millets are multifaceted, ranging from improved digestive health and sustained energy levels to the prevention of chronic diseases and support for weight management. As we continue to explore diverse and nutritious food options, millets stand out as a valuable addition to a balanced and wholesome diet, offering both culinary delight and a myriad of health advantages.

Health Benefits of Eating Millets
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