Benefits of adding foxtail millet to the regular diet
Bird millet is obtained from Setaria italic. It is called foxtail millet because of its resemblance to the fox tail appearance. It is part of the staple diet in South India and is also known as kora, thinai, navane, etc.
The nutritional value
Bird millet is said to be a very high source of carbohydrates, dietary fiber, protein, and calories. It contains various vitamins such as E, B1, B2, B6, niacin, folate and pantothenic acid. It also contains various minerals like calcium, magnesium, iron, potassium, phosphorus, zinc, copper, manganese, etc.
Health benefits of foxtail millet
The benefits of adding this product to the diet are many. Common millet is easy to consume because it is easy to digest. It can be consumed by anyone as it is a non-allergenic grain. These grains have a low glycemic index and reduce the risk of diabetes because they help in the slow release of glucose, therefore do not affect the metabolism and help control the level of glucose in the blood.
It helps in detoxification as it contains a high level of antioxidants. It helps eliminate acidic elements from the body. It helps regulate body cholesterol levels by reducing bad cholesterol. Millet grains are loaded with dietary fiber which improves the digestive system and cures various digestive disorders. It helps in reducing upset stomach and various gastric problems.
The vitamin B6 content of foxtail millet contributes to the proper functioning of the nervous system. It even helps in the treatment of patients suffering from anorexia. It lowers triglyceride and bad cholesterol levels (Low Density Lipoproteins and Very Low Density Lipoproteins) and increases good cholesterol (High Density Lipoproteins). Thus, it reduces the risk of infarction by protecting the walls of the arteries from any damage and coronary blockage inhibiting cardiac arrest.
It is naturally gluten free. To maintain good health, a gluten-free diet is highly recommended. A gluten-free diet leads to increased energy levels, due to the rapid breakdown of food and better digestion. Being gluten-free is a boon for people with celiac disease caused by gluten sensitivity.
Some Popular Foxtail Millet Recipes
Foxtail millet khichdi:
Ingredients: foxtail millet, chana dal, vegetables like carrot, cauliflower, peas, mustard seeds, garlic, etc.
Procedure: Soak millet and chana dal separately for some time. Boil the diced vegetables with the millet and chana dal. Temper with mustard seeds and garlic to enhance the taste.
Bird millet upma:
To start your day with a nutrient rich breakfast like foxtail upma is the best option.
Ingredients: foxtail millet, coconut oil, urad dal, mustard seeds, curry leaves, finely chopped green chillies and ginger, thin strips of potato and carrot, minced onion, peas, salt, coriander, coconut grated cashew halves.
Procedure: Fry cashew halves in oil and set aside. Heat the oil in the pan and roast the millet until aromatic. Boil water in a container, then add the millet and cook until the millet softens and set aside. In another pan, add urad dal and mustard seeds until golden brown. Add ginger, green chillies, curry leaves and mix well. Add the onion, carrot and potato and cook for a few minutes. Add green peas and continue cooking. Add the millet and cook for a few more minutes. Garnish with shredded coconut, chopped cilantro and cashew halves.
Upma’s ready-to-eat green foxtail mix is the best option for those who are in a rush to get to the office in the morning. Empty the contents of the sachet into boiling water and serve hot.