As the summer heat intensifies, our bodies naturally crave healthy and tasty foods that help maintain a cool temperature. Millets, rich in essential nutrients, also possess cooling properties, making them an excellent addition to your summer diet.
Here are five millets to consider incorporating into your meals this summer season.
1. Sorghum (Jowar)
Sorghum, commonly known as Jowar, is a versatile and gluten-free grain widely known for its high fibre content and ability to aid digestion. Its neutral taste allows it to absorb taste and blend well into various dishes.
Incorporate Jowar into your diet by preparing soft rotis or chapatis, which pair well with summer vegetables and curd-based curries. Alternatively, a chilled Jowar salad mixed with fresh cucumbers, tomatoes, and a light lemon dressing can serve as a quick meal.
2. Foxtail Millet (Kangni)
Foxtail millet, or Kangni, is known for its light and easily digestible nature. Rich in complex carbohydrates, it provides sustained energy without causing a spike in blood sugar levels.
This millet can be used as a base for a summer millet salad tossed with seasonal greens, bell peppers, and a tangy vinaigrette. Kangni can also be cooked into a porridge and cooled, offering a soothing breakfast option during hot mornings.
3. Kodo Millet
Kodo millet stands out for its high protein and fibre content, which helps in satiety and digestive health. Its subtle flavour makes it adaptable to various culinary applications.
During summer, consider preparing a Kodo millet upma with a yummy tadka (mustard seeds and curry leaves) and a medley of vegetables, perfect for breakfast or a light lunch. Another option is to use Kodo millet as a substitute for rice in a cooling yoghurt rice preparation, garnished with pomegranate seeds and coriander.
4. Finger Millet (Ragi)
Finger millet, known as Ragi, is a powerhouse of calcium and essential amino acids. Despite its warming properties, when prepared appropriately, it can be enjoyed during the summer.
A popular choice is Ragi malt, a traditional beverage made by mixing Ragi flour with water or milk, sweetened lightly with sugar, and served chilled. This drink not only cools the body but also provides a nutritious boost. Ragi can also be used to make thin dosas, which can be paired with coconut chutney for a light meal.
5. Barnyard Millet
Barnyard millet is popular for its high fibre content and low glycemic index, making it suitable for those monitoring their blood sugar levels. Its mild flavour and fluffy texture when cooked make it an excellent candidate for summer dishes.
Prepare a barnyard millet pilaf with sautéed vegetables and aromatic herbs for a light yet satisfying meal. You can also make a simple bowl of barnyard millet tossed with steamed vegetables and a drizzle of olive oil, which can serve as a quick lunch.
Incorporating these millets into your summer diet cools your internal body temperature while allowing you to consume fewer carbohydrates via wheat and rice. Experimenting with different recipes can lead to delightful culinary discoveries, ensuring that your summer meals are both enjoyable and health-promoting.
Edited by Arunava Banerjee
