FOXTAIL MILLET

Foxtail Millet Upma

Instructions:

1. Preparation:

   • Rinse the foxtail millet under cold water until the water runs clear. Drain and set aside.
   • Chop all the vegetables and keep them ready.

2. Cooking:

   • In a deep pan or a kadhai, heat oil over medium heat.
   • Add mustard seeds and cumin seeds. Let them splutter.
   • Add chopped onions and sauté until they turn translucent.
   • Add chopped ginger, green chilies, and curry leaves. Sauté for a minute.
   • Add chopped carrots, bell peppers (if using), and green peas. Stir well and cook for a few minutes until the vegetables are slightly tender.
   • Add drained foxtail millet to the pan. Stir well to mix with the vegetables.
   • Pour 2 cups of water into the pan. Add salt to taste and turmeric powder. Mix everything well.
   • Cover the pan with a lid and let it simmer on low heat for about 10-15 minutes or until the foxtail millet is cooked and water is absorbed. Stir occasionally to prevent sticking.
   • Once the millet is cooked, remove the lid and fluff it up with a fork. If using, squeeze lemon juice over the upma and mix gently.
   • Garnish with freshly chopped coriander leaves.

3. Serving:

   • Serve hot Foxtail Millet Upma as a nutritious breakfast or snack. It can be enjoyed on its own or with a side of coconut chutney or yogurt.

Ingredients:

• 1 cup foxtail millet
• 2 cups water
• 2 tablespoons oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1/2 cup chopped onion
• 1/4 cup chopped carrots
• 1/4 cup chopped bell peppers (optional)
• 1/4 cup green peas (fresh or frozen)
• 2-3 green chilies, chopped (adjust to taste)
• 1-inch piece ginger, finely chopped
• 8-10 curry leaves
• Salt to taste
• 1/4 teaspoon turmeric powder
• Juice of 1 lemon (optional)
• Fresh coriander leaves for garnish

Foxtail millet is not only delicious but also packs a nutritional punch. Here's a breakdown of its approximate nutritional value per 100 grams cooked serving:

• Calories: Around 170 kcal
• Carbohydrates: Approximately 37 grams
• Protein: About 3.5 grams
• Fat: Less than 1 gram
• Dietary Fiber: Roughly 2.7 grams
• Vitamins: Contains small amounts of vitamins B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B6, and folate.
• Minerals: Rich in minerals such as iron, magnesium, phosphorus, potassium, and zinc.
   

  Health Benefits:

• Gluten-Free: Foxtail millet is naturally gluten-free, making it an excellent grain choice for individuals with gluten sensitivity or celiac disease.
• Low Glycemic Index: It has a low glycemic index, meaning it doesn't cause rapid spikes in blood sugar levels, making it suitable for individuals with diabetes or those aiming to manage their blood sugar levels.
• Rich in Fiber: The dietary fiber content helps promote digestive health, prevents constipation, and may aid in weight management by promoting feelings of fullness.
• Nutrient Density: Despite its small size, foxtail millet is packed with essential nutrients like iron, which is important for transporting oxygen in the blood, and magnesium, which is crucial for bone health and muscle function.
• Heart Health: Its nutrient profile, particularly its magnesium content, may contribute to heart health by helping regulate blood pressure and supporting cardiovascular function.

Foxtail millet can be used in various ways in the kitchen, offering versatility and nutrition to your meals. Here are some common ways to use foxtail millet:

1. Cooked Grains: Like rice or quinoa, foxtail millet can be cooked and used as a base for meals. Simply boil it in water or broth until tender and use it as a side dish or a bed for stir-fries, curries, or roasted vegetables.

2. Porridge: Cook foxtail millet with milk or water, adding your choice of sweeteners such as honey, maple syrup, or sugar, along with spices like cinnamon or cardamom, to make a creamy and nutritious breakfast porridge.

3. Salads: Cooked and cooled foxtail millet can be added to salads to provide texture and substance. Combine it with fresh vegetables, herbs, nuts, and a dressing for a refreshing and filling salad.

4. Baking: Ground foxtail millet flour can be used as a gluten-free alternative in baking. It can be used to make bread, muffins, cookies, pancakes, or any other baked goods. It adds a slightly nutty flavor and a nutritional boost to your recipes.

5. Soup Thickener: Ground foxtail millet flour can also be used as a thickening agent in soups, stews, and sauces. It adds a subtle flavor and thickens the consistency of the dish while providing nutritional benefits.

6. Beverages: In some cultures, foxtail millet is used to make traditional beverages like fermented drinks or porridges. These beverages are not only delicious but also nutritious.

7. Fritters or Patties: Cooked foxtail millet can be mixed with vegetables, spices, and binding agents like eggs or flaxseed meal to make fritters or patties. These can be pan-fried or baked for a healthy and tasty snack or meal component.

8. Stuffing: Use cooked foxtail millet as a stuffing for vegetables like bell peppers, tomatoes, or zucchinis. Mix it with herbs, spices, vegetables, and cheese before stuffing and baking.

9. Rice Replacement: Use cooked foxtail millet as a replacement for rice in dishes like pilafs, risottos, or fried rice for a nutritious twist.

10. Breakfast Dishes: Besides porridge, foxtail millet can be used in breakfast dishes like pancakes, waffles, or breakfast bowls, providing a hearty and nutritious start to your day.