How To Rehydrate Fast

What Is Dehydration? 

Almost every living being needs water to survive, and the same can be said for us. Our body’s every organ, tissue, and cell needs water to function, repair and grow. Water also helps in blood circulation, waste removal, regulating water temperature, lubricating joints, etc.

However, the body cannot properly function if it gets dehydrated. Dehydration is the loss of more water or fluid from the body than the amount of intake and can cause several problems. Sweating, diarrhoea, vomiting, and diuretic medicines that increase fluid loss in an individual can cause dehydration.

Some people (including children, adults, and elders) are more prone to dehydration than that of others. Also, people suffering from certain medical conditions like diabetes and kidney diseases are more prone to dehydration.

What Are Some Of The Common Signs And Symptoms Of Dehydration?

The common symptoms or signs of one suffering from dehydration are:

• Increase of thirst feeling
• Less frequent urination
• Tiredness and Dizziness
• Dry Skin
• Headaches
• Urine colour: It is said that the paler the colour of one’s urine is, the better hydrated they are normally. However, urine colour can change for various other reasons than sole dehydration. Hence, the urine colour is not the most efficient indicator for dehydration.

Some Of The Best Ways To Rehydrate Quickly

1. Drinking-Water 

This shouldn’t come as a surprise that one of the best and a very affordable way of staying hydrated is by drinking water. And the added benefit of drinking water to hydrate or rehydrate is that unlike many other beverages drinking water does not include any added sugars or calories. Hence, water is ideal for drinking at any time of the day, be it during a workout or the first beverage drinking in the morning.

For most people, drinking water is sufficient for rehydration, but some people not only dehydrate but also lose sodium through extensive sweating.

Are you someone whose eyes stings because of sweats and you also get frequent muscle cramps? If yes, you might be dehydrating fast and losing a lot of sodium because of sweating. Then make sure to replace not just the fluid but also the sweat lost because of sweat.

However, suppose you are not participating in intense, long physical activities in a warmer environment. In that case, the sodium you might lose because of sweat can be easily replaced by eating a balanced diet.  

2. Drinking Milk

Milk other than having excellent hydrating properties it additionally supplies a host of nutrients. Researches show that low fat and skim milk can rehydrate and provide protein and other vital nutrients. Milk is said to be as good as sports drinks that can energize you after an intensive workout.

There are high concentrations of electrolytes in milk; hence, it naturally balances the amount of water in one’s body. The reason why milk is an ideal post-exercise beverage because it has high protein contents that kick-start muscle repair.

However, one should keep in mind that milk consumption just after exercising has the potential of causing stomach discomfort like bloating. People should also consider that milk consumption for rehydration is not an appropriate option for those who have lactose intolerance or some milk-related issues.   

One should also not consume full-fat milk during illnesses like vomiting and diarrhoea, for the beverage can worsen the patient’s condition. However, if none of the milk-related problems applies to you, then you can enjoy a glass of milk every day.

3. Drinking Tea Or Coffee

A moderate amount of tea or coffee consumption creates a rehydrating effect similar to that of water. However, there is stimulant caffeine present in tea and coffee, which acts as a diuretic for it can cause transient dehydrating in excess amounts.

There is a significant difference between the hydrating ability of tea, coffee and water. However, these beverages can be made better for rehydrating purposes if additional elements like almond milk, some spices, lemongrass, etc.

4. Fruits And Veggies Consumption

Vegetables and fruits make an ideal hydrating snack as it contains 80-99 % water. If we compare the amount of water present in refine foods such as crackers, cookies, chips and cereals, they only contain 1-9% water.

Some of the fruits and vegetables containing most extensive water content are oranges, carrots, grapes, melons, berries, spinach, lettuce, and melons. Frozen fruits and vegetables are equally nutritious, just like the corresponding fresh items and for some cases, they are healthier.

Sometimes it takes days or weeks before fresh vegetables or fruits make their way to one’s plate. During that period, oxidation takes place, which may cause nutrient loss. Whereas, frozen vegetables or fruits soon after harvesting, recollects majority of their nutrients.

5. Oral Rehydration Solution (ORS)

To prevent and treat diarrhoea or vomiting, leading to dehydration, a specialized formula is put into use known as Oral hydration solutions. 

They are also known for treating or preventing hangovers. These solutions are aqueous and usually contain electrolytes such as chloride, sodium and potassium, and sugar mostly in the form of dextrose. 

Although the oral rehydration drinks help replace all the lost liquids and electrolytes from one’s body, they are a bit expensive for some. Fortunately, one can either buy the ORS or make their rehydration solution in their home by using common kitchen ingredients water (about 1 litre), salt (six teaspoons) and sugar (half teaspoon). 

6. Eating Soup

Soups, especially broth-based soups, are a great source of hydration. Vegetable soup or chicken noodle soups not just contain water, but it also contains sodium which is useful while rehydrating oneself. 

When someone sweats, especially while exercising their body loses sodium. Soups help in substituting this. But one should try to make soups at their home because most canned soups contain high sodium amount.

7. Getting IV Drip

One can quickly reduce dehydration and restore their body using IV treatments, which contains hydration and minerals and vitamins. 

IV treatments permit nutrients to bypass the digestive path and permits for immediate absorption. Therefore, one can almost immediately feel the profits of hydration.

Hope this article has helped readers understand the ways to beat dehydration. 

How To Make Jowar Roti And Some Tips

Jowar is considered as one of the best for weight loss and a wholesome alternative for wheat roti or rice. The list of nutrients in jowar includes protein, dietary fiber, calcium, iron, phosphorus, B vitamins, and C. Jowar Roti is one of the easiest jowar recipes to try for inculcating jowar benefits into our day to day diet.

Roti is a type of flatbread that originated in the Indian subcontinent. Typically a roti is made with wheat flour. Roti made with jowar flour is relatively healthy when compared to a roti made with wheat flour.It can substitute the traditional wheat roti for those who are gluten intolerant. Jowar roti in Telugu is Jonna rotti, jowar roti in Kannada is Jolada rotti and jowar roti in Hindi is Jowar Bhakri or a simple Bhakri. 

Jowar Roti calories per roti are around 50. Of which 41 are carbohydrates. Remaining calories account for protein and fat.

Jowar Roti Benefits

Here are the benefits of eating jowar roti:

1. Jowar is a wholesome grain that digests slowly. Consuming jowar roti can help you eat less and stay full for a long time.
2. It is also good for diabetes, as it has a low glycemic index and helps regulate insulin levels, this meal can be a great option for diabetic patients.
3. Jowar can be the replacement for regular rice or wheat if you are looking forward to a healthy and fit lifestyle. Jowar roti can work great for weight loss.
4. If it comes to the question of jowar roti vs wheat roti, the former is definitely better due to its high dietary fiber which is responsible for regulating hormonal and heart health.

How To Make Jowar Roti | Jolada Rotti Recipe

Jolada Rotti is easy to make when made by following the right procedure of making it. There are different methods with slight variations to make perfect jolada rotti. These methods can help you make jowar rotis without breaking and keep them soft for a long time.

Let us check out the methods to perfect jowar roti.

Method – 1:

Use this method of making jolada rotti to keep them super soft for a long time. 

1. Take a thick bottomed pan. Heat around ¾ cup water and bring it to a boil. 
2. Switch off the stove and immediately add 1 cup of jowar flour to it.
3. Mix it well and cover it with a lid for about 10 minutes. 
4. Now take a wide plate and put the mixture of flour and water into it. Knead it for 15 minutes while it is warm.
5. Take another wide plate and place it upside down on your kitchen platform. 
6. Take a white cloth, dip it fully in water, squeeze out the excess water and spread it evenly onto the plate. 
7. Make lemon sized balls of the dough, place it on the cloth and roll it into a flat bread using your hands. 
8. Heat a tawa, safely remove the roti from the cloth and fry it on both sides. Serve hot with curry. 

Method – 2: 

This is a method which shows how to make jowar roti using a rolling pin. Let us check out the procedure.

1. Take a bowl. Add 1 cup jowar flour and a pinch of salt into the bowl.
2. Boil 1 cup water and add it into the bowl.
3. Mix and knead the dough for around 15 mins. 
4. Take a lemon sized portion of the dough, dust it with jowar flour and roll it into a roti using a rolling pin.
5. Heat a tawa and place the roti on it. 
6. Wait for 20 seconds and spread a few drops of water on the roti. 
7. Wait for 10 more seconds and flip it to the other side and fry it evenly. 
8. Remove and serve hot.

Method – 3:

This method is an easy and simple way to make jowar roti. Use this procedure to make soft jowar rotis without breaking.

1. Take 1 cup jowar flour and a pinch of salt into a bowl. 
2. Add around 2 cups of water (room temperature) into it and mix it well. Now a thin batter is ready. 
3. Heat a nonstick tawa. Pour the batter like you do it for rava dosa or neer dosa.
4. Simmer the stove and cover it with a lid. Cook it for about 20 seconds and flip it to the other side. 
5. Cook it well on both sides and serve hot. 

Tips To Keep In Mind:

1. Jowar or sorghum is naturally gluten free. Make sure you knead the dough for 15 minutes to keep it tight or else the rotis keeps breaking while you try to make them.
2. Make sure you wait for 10 seconds after sprinkling the water and only then flip it. Or else the roti might stick to the Tawa. 
3. Make sure to dust the dough ball with enough jowar flour to avoid breakage.
4. Cover the dough with a wet cloth to keep the dough soft.
5. Keep the fried rotis in a vessel and cover to keep the rotis soft and moist.

Jowar or sorghum is a grain that is important to consume on a daily basis due to its high fiber content and energy. Jowar roti or jonna rotte is one of the easiest recipes to include jowar or sorghum in our day to day diet. Try these methods to make soft and perfect jolada rotti. Hope you find the above-mentioned tips useful.

Foxtail Millet Recipes:

Foxtail millet (Sataria italica), which used to be cultivated in an area of two lakh hectare in the district two decades ago has now shrunk to 20,000 hectares. The millet, known as Korra in local parlance, remains to be the staple diet of rural people. There are numerous health benefits of millets Let’s look into some delicious foxtail millet recipes.

However, after the introduction of the subsidized rice scheme in the early eighties, people switched over to rice and the demand started declining for millet.

Foxtail Millet Benefits | Navane Benefits | Korra rice Benefits

The health benefits of foxtail millets are many. Listed below are a few of them:

1. Foxtail Millet is rich in magnesium, zinc, copper, vitamin B, and vitamin D. Therefore it is important for pregnant women to include foxtail millet in their diet during the second and third trimesters.  
2. Since foxtail millet is also rich in iron and protein, it is very good for the regulation of hemoglobin.
3. Foxtail millets contain an amino acid called Tryptophan, which is responsible for its slow-digestive nature. Therefore consuming a reasonable amount of foxtail millet can result in weight loss 
4. Eating slow and consuming less is the catch for imbibing the Navane rice health benefits. Foxtail millet takes time to get digested and keeps you full for a long time.
5. In comparison with regular white rice, foxtail millets are rich in fiber and help regulate sugar and cholesterol levels in the body.

Unlike rice, foxtail millet releases glucose steadily without affecting the metabolism of the body. The incidence of diabetes is rare among the population which consumes the foxtail millet diet.

Foxtail Millet Nutrition | Foxtail Millet Nutritional Value Per 100g

• Energy – 365 Kcal
• Carbohydrates – 71.3 g
• Iron – 4.8 mg
• Calcium – 14 mg 
• Protein – 10.5 g
• Fiber – 3.5 g
• Fat – 2.7

Foxtail Millet recipes 

Here are a few healthy foxtail millet recipes or Navane Recipes that can be used at any time of the day. Let us check out these easy to make recipes with foxtail millets.

Foxtail Millet Dosa | Thinai Dosai | Korralu Dosa 

Dosa is a traditional breakfast recipe typically made with rice and urad dal. This recipe for Foxtail Millet dosa or Thinai dosa is made with foxtail rice and a small quantity of red rice. This particular recipe of Korralu dosa is also packed with protein obtained from different dals used in it. Let us now get into the recipe.

Ingredients:

1. Foxtail Rice – 1 cup
2. Toor dal – 1/4cup
3. Moong dal
4. Urad dal – 2 spoon
5. Traditional Red rice – 2 spoon
6. Red chilies
7. Fennel seeds – 1 tsp
8. Ginger – 1tsp
9. Onions – 1/2cup
10. Cold-Pressed Sesame(gingelly) Oil, Salt

Method:

Soak foxtail millet rice, red rice along with all dals for at least hours. Grind the millet, dal mixture with dry red chilies, fennel seeds grated ginger with enough water and salt as bit coarse paste.

Finally, add the onions and give a stir. Heat pan, pour a ladle of this foxtail batter, drizzle the oil and cook on both sides until the roti gets well cooked. Serve hot with spicy coconut chutney.

Foxtail Idli | Thinai Idli | Korra Idli Recipe

Idli is the most favorite breakfast variety for south Indians. Nowadays idli is also made with different variations in different regions across the country. Unlike regular idlis, this recipe for foxtail millet is made with foxtail millet. Let us check out the recipe for foxtail millet idli.

Ingredients:

1. Foxtail Rice-2 cups
2. Urad dal – 1cup
3. Fenugreek seeds – 2 tsp
4. Salt

Method:

Take foxtail rice in a bowl and wash well. Now soak this water for 6 hours. Take dal and fenugreek in a bowl and wash well. Now soak this water for 4 hours. Now take dal and fenugreek in a blender and make into a fine paste by adding some water. Pour that into a container. Add foxtail rice and make it into a smooth paste by adding some water. Pour that into the same container. Add salt to this and mix well.

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Let this ferment for 8 hours.

Now mix well again. To make foxtail idly, mix the batter well before making idly. Take the idly mold and apply little oil in the molds. Do this with fingers. The oil helps the foxtail idlis to be soft. Pour the batter to the idli molds and steam for about 10 – 15 mins. To check whether the idly is being cooked, insert a toothpick into the idly The toothpick should come out clean if the foxtail idlis are done.

Foxtail Millet Pongal | Thinai Pongal | Korralu Khichdi

Pongal is a traditional sweet recipe made with rice and moong dal across India. It is easy and mildly flavored with very few spices i.e; cumin and pepper. In this recipe of  Foxtail Millet Pongal or Thinai Pongal or Korralu Khichdi, we are going to replace white rice with foxtail millet rice to make it healthier.

Ingredients:

1. Foxtail – 1 Cup
2. Moong Dal – 1/3 cup
3. Salt, Ghee – 3 tsp
4. Cumin, Pepper – 2 tbs (crushed)
5. Curry leaves
6. Ginger
7. Green Chili – 1-2 nos cut lengthwise

Method:

Dry roast Moong dal in a pan till the aroma comes out. Make sure you don’t brown them. Wash the millet once or twice and combine with moong in a pressure cooker. Give a quick saute to the chilies and ginger and add it to the cooker. Add salt, ghee, and water and cook it over medium flame for one whistle. Reduce the flame and cook for 3 more minutes. Switch off the Gas.

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Fry some cashews, curry leaves and whole peppercorns and add it to the Pongal. Sprinkle the coarsely ground Jeera-Pepper powder and give a gentle toss to the Pongal.

Foxtail Millet Halwa | Thinai Halwa

Halwa is easy to make a sweet dish. Halwa can be made with different unhealthy ingredients like sooji Rava, all-purpose flour, regular white sugar, etc. In this recipe for Thinai halwa, we are making it with healthy alternatives i.e; Foxtail millet and jaggery. Let us now look into the procedure of how to make thinai halwa.

Ingredients : 

• Foxtail millet rice – 1 cup, 
• Jaggery powder-1/2 cup, 
• Grated coconut – 1/2 cup, 
• Cardamom powder – 1/4 tsp, 
• Ghee 2-3 tsp, 
• Water

Method : 

Wash and Soak the foxtail in water for 4-5 hrs. Heat jaggery in little water until the jaggery dissolves. Combine soaked foxtail, water, and coconut in a mixer and bind into a paste. Filter the foxtail paste into a large bowl. Once grinds the foxtail pulp/husk by adding water and filtering the waste. Repeat this 2 times. Discard the foxtail millet pulp/husk. Now take a thick bottom pan and add filtered jaggery syrup, 2 tsp ghee, and filtered foxtail millet milk. Allow it to cook on low flame. Keep stirring until you get halwa consistency (the liquid turns to smooth and thick mass). Finally, add cardamom powder, mix well and switch off the stove. Pour into a greased plate and allow it to cool down. Cut into pieces and allow it to dry and then store it. Healthy foxtail millet halwa is ready to serve.

Foxtail Millet Sweet Balls

This recipe for foxtail millet sweet balls can be used as a healthy dessert since it is made with healthy ingredients like foxtail rice, jaggery, and dry fruits. Let us now check out the recipe.

Ingredients : 

• Foxtail rice -100 gms, 
• Jaggery Powder – 1/4 cup, 
• honey – 5-6 tbsp, 
• Cardamom powder – 1/4 tsp, 
• Cashew nut-5 6Nos, 
• Raisins – 2 tbsp, 
• Ghee – 2 tbsp.

Method: 

Place a pan on medium flame. Roast the grains along with the ghee for 6-8 minutes. Initially, the ghee would make grains stick together but after 5 minutes the grains will separate and a wonderful aroma arises. Transfer the grains onto a plate and let it cool. After the grains cooled completely, grind them into a powder. Take this powder in a bowl. Add honey, Jaggery powder, cardamom powder, chopped cashews, and raisins. Mix well and make them into small ladoos. Store in airtight containers and keep them in a cool dry place. Also can serve the sweet powder mix as it is without making them into ladoos.

Foxtail Sweet Appam

Appam is an authentic sweet recipe from Kerala cuisine. Its traditional recipe involves using regular white rice and white sugar. In this recipe for Foxtail Sweet Appam, rice and white sugar are replaced with foxtail millet and jaggery powder. Here is the millet appam recipe with foxtail millet.

Ingredients : 

• Foxtail Rice – 1 cup, 
• Red rice – 1/4 cup, 
• Urad dal – 1/2 cup, 
• Fenugreek – 1 tsp, 
• Jaggery powder – 1/2 cup, 
• Cardamom powder – ¼  tsp, 
• Shredded Coconut – ½  cup, 
• Ghee roasted broken Cashew nuts – 2 to 3 tbsp, 
• Salt – 1 pinch to enhance sweetness.

Method : 

Wash and soak Foxtail Millet, red rice, urad dal, fenugreek for at least 2 to 3 hours. Strain the water and grind it to fine batter i.e. Like idly, dosa batter. The batter shouldn’t be very smooth or very coarse. Close the vessel and set it aside for 3 to 4 hrs for fermentation. Now, the batter to prepare Foxtail Sweet appam is ready. Now add Jaggery Powder, Cardamom, Shredded coconut, Cashews all the above ingredients with the batter. Mix well. Grease the appam mold with Never use Aluminium, 1/2 tsp of ghee in each hole. Pour the Non-stick cookware. Try batter in the greased molds. Allow it to use Mud pot, Cast iron, to cook in medium flame for 2 to 3 or Stainless steel for mins. Now flip the other side and cooking. Aluminum usage cooks further for 2 mins. Once the leads to chronic disease appam turn brown with crisp edges, due to aluminum oxide. turn off flame. Foxtail Millet Sweet appam is ready.

Foxtail Payasam | Navane Payasa | Thinai Payasam 

Payasam or kheer in Hindi is traditionally made with rice and milk. This variety of millet payasam with coconut milk is one of the easiest and healthiest thinai sweet recipes. Let us now look into the procedure of how to make foxtail payasam or Navane payasam.

Ingredients: 

• Foxtail Millet – 1 cup 
• Jaggery – 1 1/2 cup 
• Grated Coconut – 2 tsp 
• Coconut Milk – 1/2 cup 
• Cardamom – a pinch 
• Ghee – 2 tsp
• Garnish: Cashew nuts, Almonds, Raisins, Coconut pieces

Method : 

Cook foxtail in a pressure cooker. See if it’s well cooked. Meanwhile, melt jaggery in a pan. Remove scrum. Then add cooked Foxtail, grated coconut, coconut milk, water to the melted jaggery. Bring to boil. Heat ghee in a pan and roast all the nuts and then pour over the payasam.

Conclusion:

Foxtail millets are rich in fiber and other nutrients that are responsible for regulating insulin and cholesterol levels. This type of millet can be consumed by people of any age group in moderate quantities. These foxtail millet recipes are easy, tasty, and healthy, unlike those recipes which are made with regular white rice. Hope you try these recipes and like them.

Tasty Little Millet Recipes With Its Nutritional Composition And Benefits

Little Millet is one of the smallest millets, therefore it is cooked really fast. Samai or Little Millet is grown throughout India and is a traditional crop and is suitable for people of all age groups. Any recipe in which rice is the main ingredient can be made with Samai or Little as a substitute to regular rice. These tasty Little Millet Recipes can be healthy alternatives to those recipes which are made of regular white rice.

(Little millet in Hindi is Kutki, little millet in Marathi is Sava, little millet in Gujrati is Gajro, little millet in Kannada is Same, little millet in telugu is Samalu, and samai in tamil.)

It is necessary to give the little millet a quick rinse before cooking it to remove dust and broken grain which makes the little millet rice sticky. It is advisable to soak the little millet for about 1 hour before cooking it to reduce its cooking time.

Nutritional Composition of Little Millets

Little Millet is rich in antioxidants, phosphorus, vitamin B3, etc which helps in regulating heart health, cholesterol levels. We’ll shortly look into tasty little millet recipes.

Here is the Nutritional information of Samai millet or little millet per 100 grams of raw little millet: 

• Protein – 9.7 grams 
• Carbohydrates – 67 grams 
• Fat – 4.7 grams 
• Fiber – 7.6 grams 
• Calcium – 17 grams 
• Phosphorus – 22 grams 
• Iron – 9.3 grams 
• Energy – 32.9 grams 

Samai Millet Benefits | Little Millet Benefits

Little millet or Samai millet benefits are as follows;

1. LIttle millet is one of the most fibrous millets. Its fiber content is nearly two times that of other millets. Therefore, Samai rice can be consumed for weight loss.
2. Samai Rice or Little millet is also known to be rich in phenolic compounds which are responsible for its antioxidant nature.
3. Little Millet can provide around 16 percent of daily need of iron.
4. Like other millets, Samai is also gluten free. It makes up for the lack of whole grain fiber in Celiac (gluten free) diets.

Here are a few traditional and tasty little millet recipes or Samai millet recipes.

1. Little Millet Adhirasam

Adhirasam or Kajjaya in Kannada or Ariselu in Telugu or Anarsa in Marathi or Arisa Pitha in Odia is a type of Indian sweet dish from their respective regions of origin. Let us now get into the recipe for Little Millet Adhirasam or Little Millet Ariselu. This is one of the healthy and tasty little millet recipes in snacks.

Ingredients: 

• Little Millet Powder – 1/2 tsp
• Little Millet Rice – 1 Cup
• Jaggery – 1 Cup 
• Cardamom – 1/2 tsp 
• Cold-Pressed coconut Oil – 1/4 Ltr for deep frying

Batter Preparation:

1. To make Little millet Adhirasam, soak the Little millet rice in water for 30mins. After 30 mins, rinse it and drain the water. 
2. Spread the Little millet rice in a towel for about 10 mins to absorb excess water content of the rice.
3.  When 3/4th dried, grind the Little millet in a mixer to a very nice powder. (Also can sieve it to get a fine nice Powder).
4.  Add jaggery in a pan with 1/2 cup of water and when it dissolves strain the jaggery water to remove dirt & sand. 
5. Again boil the jaggery water and keep stirring it until the jaggery comes to stone consistency. 

Note – to check for the right consistency, take a drop of jaggery juice and pour it in water, it should not dissolve rather we should be able to make a ball out of it. The consistency should be neither hard nor very smooth. You should be very careful at this stage.

6. Now remove the jaggery from the flame and add to the wet Little millet rice powder and mix it well along with cardamom powder.
7. Mix well, so that no lumps are formed till you get chapati dough consistency.
8. Now the adhirasam mixture is ready for preparation. 

Note – You can also add one ladle of fresh curd. By adding this you will get a soft little millet adhirasam. 

9. Keep this little millet adhirasam mixture aside for at least one day.

Method:

The next day, the heat required oil in a heavy-bottomed pan. Make a small ball of the adhirasam mixture and place it in an oil greased plastic paper. Spread the mixture like vada and drop it in oil once the oil is hot. Deep fry the little millet adhirasam till it becomes golden color. Don’t put more than two adhirasam in the oil. Repeat the above steps for the rest of the mixture. The delicious little millet Adhirasam is ready to serve.

Traditional Note: If Little millet Adhirasam is getting split while frying, then it’s an indication that you have added more Jaggery. Add one or two more tablespoons of Little millet rice flour and mix it and try again.

 2. Little Millet Murukku Recipe

Murukku or Murukulu is a savoury dish which is traditionally made with rice flour and urad dal flour. Murukku with millets or Millet Crackers can be a great option to try. In this Little Millet Murukku Recipe, we are giving it a healthy twist by making it with Little Millet flour.

Ingredients: 

• Little millet rice – 2 kg
• Black gram dhal – 600 gms
• ColdPressed groundnut oil and desi cow ghee – 100 gms
• Salt – 100 gms

Method: 

1. To make little millet murukku soak the little millet rice or Samai or Samalu for 2 hours, drain and get it powdered or pound it at home and sieve it.
2. Roast black gram dhal till golden brown in colour. 
3. Now grind the roasted black gram dhal to a fine powder and sieve it well. 
4. Melt the salt in half cup water and keep aside.
5. Now mix the little millet rice and dhal powder using the salt water and mix to a thick consistency. 
6. Heat ghee or oil in a shallow big frying pan. 
7. Put the dough into a Muruku press and press it down straight into the hot oil into overlapping small rounds. Fry till done. Remove, cool and store in an airtight jar.

Note : Make sure you add the above mentioned quantity of Ghee for making the murukku crispy. Also adding enough water is important to keep the dough moist.

3. Little Millet Curry Leaves Rice | Karuveppilai Sadam Recipe

Curry leaves rice, which is made with regular white rice, is usually a quick fix for those fast-paced mornings. This Little Millet Curry Leaves Rice or Karuveppilai Sadam recipe, is made with little millet rice. Let us now check out the recipe.

Ingredients: 

• Little millet Rice – 1cup 
• Cold-Pressed groundnut Oil card Seeds – 1/4 tbsp
• Peanuts – 2 tbsp 
• Urad dal – 1/2 tsp 
• Salt

To roast and grind: 

• Red Chillies 3 Nos 
• Curry Leaves 
• Tamarind Piece 
• Grated Coconut 2 tbsp

Method : 

1. To make the Little millet curry leaf rice firstly, soak the little millet rice for 20 minutes and cook it by adding salt and a few drops of oil. 
2. Add 1 and 1/2 cup of water and pressure cook for 3 beres When done, allow this to cool in a wide bowl. 
3. Heat oil in a pan and and the mustard seeds, peanuts, urad dal and roast till golden brown.
4. Add little millet rice to this and keep it aside. 
5. In another pan add the ingredients mentioned in the roast and grind table, except coconut. 
6. Fry till the curry leaves become a nice golden color. 
7. Be careful not to get any of the ingredients but Switch off the fame and add coconut and mix well. Grind this without adding water to this. 
8. Add this ground masala to the little millet rice. 
9. Mix gently.

Note : If adding ghee, add at this stage and mix evenly. 

10. Little millet curry leaf Rice is Ready, Serve it with papad or ratha.

4. Little Millet Sevai

Sevai or Saemiya is a traditional south Indian vermicelli recipe made with rice. It can also be made with other flours of grains like wheat or ragi. This Little Millet Sevai recipe shows how to make a healthier version of sevai with little millet.

Ingredients: 

• Little Millet Flour – 1 cup
• Salt to taste
• Sesame oil 1/2 tsp
• Palm Sugar as needed 
• Grated Coconut – 1/4 cup

Method: 

1. To make Little Millet Sevai, In a pan add water and add salt and oil to it. 
2. Keep the Little millet flour in a wide bowl. 
3. When you see small bubbles of water switch off the flame and add it slowly to the flour, when it is warm mix it nicely with a spoon and with your hands make it into equal portions to fit into the press. 
4. Use the Sevai mold for this. Grease an idli plate and press medium sized circles.
5. Steam this for 5 minutes. 
6. After cooling it down for a minute take it out from the idli plate and transfer it to a wide plate and cover it with a damp cloth to keep it moist.
7. Repeat the process for the rest of the dough. 
8. If you are going to have it with coconut and palm sugar, Just add the palm sugar to the mix and start mixing it gently. 
9. Add coconut in the last and mix well.

Note : If you like coconut milk you can serve it with coconut milk too.

10. Now the little millet sevai is ready to serve.

5. Little Millet Thattai

 Ingredients: 

• Little millet rice flour – 4cup
• Curry leaves
• Chili powder 1 tbsp 
• Urad dal tcup 
• Desi cow ghee – 2 tbsp
• Chana dal – 2 tsp. 
• Cold-Pressed groundnut oil. 
• Salt 

Method: 

1. To make the little millet thattai,soak chana dal in water for 20 minutes. 
2. Roast urad dal in a pan without oil for 3 or 4 minutes, allow it to cool and then make it as a fine powder. 
3. Fry the little millet rice flour without oil for 3 or 4 minutes and allow it to get cool. 
4. Add salt, ghee, chilli powder, chopped curry leaves and soaked chana dal to urad flour and little millet rice flour and mix it nicely. 
5. Add water little by little and mix the above ingredients into a thick dough. 
6. Make small balls of uniform size out of that dough. 
7. Take a plantain leaf and spread a few drops of oil on it and keep the ball on it and press it uniformly with hand to a diameter of roughly 4 to 5 centimeters. 
8. Then repeat the process of pressing for each and every ball and fry them deep in oil in a low or medium flame nicely.
9. Drain the oil after frying and allow it to get cool before serving. 

6. Little Millet Neer Dosa | Samai Dosa Recipe

Ingredients: 

• Little Millet rice-1 cup
• Soaked for 2 hours
• Grated Coconut- 1/2 cup
• Rock Salt – 1/2 tsp
• Water – 5 cups
• Cold-Pressed groundnut Oil

Batter Preparation:

1. To make the little millet neer dosa, wash and soak Little Millet Rice  or Samai in enough water for 2-3 hours. 
2. Drain all the water and grind it along with grated coconut and little salt. 

Note : This dosa batter takes less salt so add it carefully.

3. First grind little millet rice and coconut to a coarse paste without adding water and then add 1 cup of water to make a smooth paste. 
4. Check the batter and grind it again adding required water to get a very smooth paste without any grits. Totally 5 cups of water can be used.

Method:

1. Heat the dosa pan well. Keep the flame high. 
2. Pour enough batter to cover the pan and turn the pan around quickly so the mixture coats the bottom well without any holes. 
3. Now simmer the flame completely and close the dosa with a lid. Let it cook for 30 seconds. 
4. Then remove the lid and again cook in an open pan for another 30 seconds. 
5. When the edges start lifting, dribble a few drops of oil around and ease the dosa out of the pan. 
6. Now serve the little millet neer dosa along with chutney.

Little Millets are one of those wholesome and filling grains that regulate heart health and cholesterol levels. Including little millets in your day to day, diet is great for weight loss. These tasty little millet recipes are healthy alternatives for regular breakfast, lunch, and snack varieties made with rice.

Pearl Millet Recipes With Its Nutrition Facts and Benefits

India and Africa are the primary regions in the world to grow Pearl Millet. However, Pearl Millet is also grown and consumed in many regions across the world due to its nutritional importance. Bajra is the traditional name for Pearl Millet in Hindi. The pearl millet seeds are primarily grown as a cereal grain. However, pearl millet or kambu is also ground to a fine powder and used as a flour for various purposes. These Pearl Millet recipes are healthy yet easy to make. 

Magnesium is one such component that keeps your heart healthy. Bajra is rich in Magnesium. Pearl Millet or Kambu is also known for its other nutritional compounds such as potassium which is capable of dilating the blood vessels, fibre that helps in reduction of LDL or Bad Cholesterol.

Pearl Millet Nutrition Facts

Bajra or Pearl Millet Nutritional Value per 100 grams are as follows:

• Energy: 361 Kcal
• Carbohydrates: 67gms  
• Protein: 12gms
• Fat: 5gms 
• Minerals 2gm
• Fibre: 1gm
• Calcium 42gms
• Phosphorus: 296 gms
• Iron: 8mg

Nutrition and Benefits of Kambu

1. Low caloric density: Bajra is a whole grain with low caloric density. If you are looking forward to losing weight and shifting your lifestyle to a healthier one Bajra or Pearl Millet is a great option.
2. Low Glycemic Index: Pearl Millet or Bajra has a lower Glycemic Index when compared to other refined grains like white rice or wheat.
3. Gluten Free: Gluten causes gastrointestinal problems like bloating and irritable bowel processes. Bajra is gluten-free by nature. Pearl millet or Kambu can substitute other grains like rice and wheat.
4. Rich in Protein: Bajra or Kambu is a rich source of protein for vegetarians. It contains approximately 14 percent of protein.
5. Better Hair and Skin Health: Kambu Millet also contains important nutrients like protein, vitamin B6, niacin, folate, iron, zinc which are essential for enhancing the health of skin, hair, and nails.
6. Good for Babies: Bajra flour made into a porridge with water or milk is very healthy for babies under 6 months old.

Pearl Millet Recipes

Here are a few easy and healthy Pearl Millet Recipes.

1. Pearl Millet Idli | Bajra Idli Without Rice

In regular idlis, rice and urad dal are the main ingredients. However, this recipe is healthier since rice is substituted with Pearl Millet. Here is the recipe for Bajra Idli without rice.

Ingredients: 

• Pearl Millet – 2 cup
• Whole urad dal – ½ cup
• Fenugreek seeds – ½ tsp
• Salt

Method: 

1. Wash and soak the pearl millet and urad dal with fenugreek seeds separately for 4hours. 
2. Grind as a bit coarse paste, add enough salt and keep overnight for fermentation.
3. Next day, give a stir and pour enough fermented idli batter to the greased idli plates and steam cook them in an idli cooker for 10-15minutes. 
4. Serve this spongy idlis with spicy chutneys.

For Instant Kambu Idli or Pearl Millet Idli, replace urad dal with sooji or bombay rava. Do not grind rava along with soaked pearl millet. However, using urad dal is the healthier option.

2. Bajra Dosa |  Kambu Dosai

Ingredients: 

• Pearl millet – 2 cup
• Urad dal and green gram split – 1/4 cup each
• Onion – 2 no
• Green chilli – 2 no
• Ginger – small piece
• Fennel seeds – 2 tsp
• Turmeric powder – 1/2 tsp
• Curry leaves – few
• Coriander leaves – few
• Salt to taste 
• Sesame Cold-Pressed Oil

Batter Preparation:

1. Soak pearl millet and urad dal with green gram split in separate containers for 6 hours. 
2. Chop green chilli, ginger. 
3. In a mixi jar add green chilli, ginger, half of fennel seeds and salt, grind for a few seconds. 
4. Add washed pearl millet, grind to rava consistency and remove. 

Method:

1. Grind urad dal and green gram and add them with the pearl millet batter then add chopped onion, curry leaves, remaining one teaspoon fennel seed and turmeric powder with pearl millet batter.
2. Mix well, add some water and make a batter. 
3. Heat a pan, pour one ladle of batter, spread and sprinkle some oil.
4. When cooked, turn and cook the other side also till crisp.
5. Repeat for remaining batter also. Serve hot with chutney.

3. Pearl Millet Moong Dal Porridge | Bajra And Moong Dal Kichidi

Ingredients: 

• Pearl Millet – 1 cup 
• Traditional Red Rice – 1/4 cup
• Moong Dal – 1/4 cup
• Peas and Carrots – mixed 1/2 cup
• Jeera (Cumin Seeds)1 tsp
• Cloves – 4 to 5
• Black Cardamom – 2
• Cinnamon Stick – 1 inch piece 
• Turmeric Powder – 1 tsp
• Green Chilies – 4 small ones 
• Ginger – 1 inch piece
• Ghee – 2 tbsp
• Cold-Pressed Sesame oil – 1 tbsp 
• Salt

Pearl Millet Rava or Bajra Rava Preparation

Soak Pearl Millet in water for an hour and then spread it on a cloth and let it air dry for another hour or so. Then coarsely grind it and remove all the dust and hull from Pearl Millet.

Method: 

1. Take a cooker and add sesame oil to it. 
2. Once it is hot, add cumin seeds and let cumin splutter. 
3. Add cloves, cardamom, cinnamon and after 15 seconds, add green chilies and ginger till it is fried. 
4. Then add peas and carrots and let them fry for 2 min. 
5. Add Pearl Millet Rava, red rice, moong dal, salt, and water, and close the lid. Cook it till 4 to 5 whistles (if not cooker, cook for about 20-25 min). 
6. Switch off the heat and once the steam is all released, mix it well and serve.
7. Serve with ghee on top.

4. Pearl Millet Chutney 

Unlike regular chutneys which are made with vegetables or nuts, this recipe is made with a whole grain, which is Bajra in this case. Let’s get into the recipe of Pearl Millet Chutney or Kambu Chutney.

Ingredients:

• Pearl Millet – 1/4 cup 
• Urad dhal – 4 tbsp
• Small onion – 8nos 
• Green chillies – 2 nos
• Salt
• Cold-Pressed Sesame oil – 1 tbsp
• Mustard seeds – 1/4 tsp
• Jeera/Cumin Seed – 1/4 tsp
• Split black gram – 1/4 tsp
• Curry leaves – 4 or 5 nos

Method: 

1. Dry roast Pearl Millet, urad dhal till it’s slightly golden brown and keep aside. Let it cool. 
2. Heat 1 tsp of oil in the same pan, saute small onions for a few seconds and followed by green chillies, saute for two minutes. 
3. Remove from the stove and let it cool. 
4. Now grind the fried mixture with Salt. 
5. Heat oil in a pan, season with items given for seasoning. 
6. Pour this seasoning over the chutney. 
7. The tasty Pearl Millet chutney is ready and served hot with hot pearl millet idli or kambu dosai.

5. Pearl Millet Upma

Upma, which is one of the most favorite dishes for South Indians, is usually made with Sooji or Bombay Rava. In this recipe, we are making a healthy version of Upma by replacing sooji with Bajra or Pearl Millet i.e; Pearl Millet Upma. 

Ingredients: 

• Pearl Millet – 1 cup(Pressure cook for 5 whistles with 3 cups water and salt)
• Green Chillies – 3 nos
• Mustard seeds – 1 tsp
• Urad dhal – 1 tsp
• Chana Dal – 1 tsp
• Curry leaves
• Coriander leaves
• Ginger 1/2 tsp
• Cold-Pressed groundnut Oil – 2 tsp
• Salt to taste 

Method: 

1. Heat oil in a pan add mustard seeds when it starts to sputter add urad dhal, chana dal roast them.
2. Now add green chillies, ginger and curry leaves, salt and asafetida saute well.
3. Add cooked Pearl Millet (drain excess water if any) kernels mix them well and add coriander leaves.
4. Serve it hot.

6. Pearl Millet Curd Rice | Kambu Curd Rice

People usually avoid having curd during winters. But consuming curd on a daily basis is a must for a few body types. Since Bajra or Pearl Millet has body-warming properties, this Kambu curd rice recipe is perfect for winters.

Ingredients: 

• Pearl Millet-1 cup
• Desi Cow Milk – 1 cup
• Curd – 1 cup
• Sea Salt, Oil – 1 tsp
• Mustard Seeds – 1/2 tsp
• Green Chillies – 1 no
• Curry leaves
• Coriander leaves
• Cashew Nuts

How To Cook Pearl Millet Rice 

Wash and soak Pearl Millet for 1/2 hour, then drain the water from it, then put it in a mixie jar and run the mixer once or twice in whipper mode, now the grain is partially mashed mildly.

Method:

1. Firstly, heat a pressure cooker add 1 cup of grinded Pearl Millet and two cups of water and little salt to it and pressure cook it as rice for 20 mins in very low flame. 
2. Now Pearl Millet rice is ready. When done mash the Pearl Millet nicely with the back of the spoon. 
3. When it is slightly warm add milk to this. Add cold milk. 
4. Mash it nicely and mix it up nicely with the Pearl Millet rice. 
5. When it is completely cool add the yogurt to this and mix it up smoothly without any lumps. Add salt to this. 
6. Heat a pan, add oil and add mustard seeds and add the chopped green chilli, curry leaves and lastly the coriander leaves. 
7. Ensure that the coriander leaves and curry leaves are chopped finely. 
8. Chop the green chilli into big pieces, some grated ginger can also be added. Add this to the Pearl Millet curd rice. If adding cashew nuts, chop them finely and add it raw. Do not fry them in oil.

If you do not want to add milk to this, add 2 cups of curd instead of 1 cup of milk and 1 cup of curd.

Make sure you try these healthy pearl millet recipes to enhance your heart health, skin and hair health.