Health

Summer Shape Up Guide:

It’s that time of the year where we get back to the pool or head straight to the nearest beach or prefer staying in the cool confines of our homes or offices. The weather is changing and holiday planning is right on your cards. While you gear up for the warmth of the season, you must keep a check on your health and fitness too. Summer can be exhausting but hiding from it isn’t the solution. As a result, you might plunge into binge eating with your weight shooting up and your energy to drop. Prioritize your health this summer and by doing so is watching your fitness. Here’s a summer workout plan to boost your energy levels this season and get that summer body. Read on!

Summer Diet Tips:

The first step is to consume the right food, the right quantity, and follow a healthy lifestyle as a whole. There are certain foods that reduce body heat to help you keep your cool. Also, make sure you do the following:

• Load your food with fibers.
• Lay-off unhealthy snacks, especially if they are salty. They make you feel hungrier, and you’ll end up loading yourself with problems.
• Water your body with fluids and plenty of water.
• Keep it small. While you can have your cheat days, mind the portion size.
• A mindful workout is what you must be conscious about, especially when it comes to strength training.
• Add probiotic food to your diet and help your gut stay happy.
• Detox the healthy way with salads, soups, and smoothies.

Summer Workout Hacks:

The summer workout plan has to be light & simple, the key to effective workouts during summer. A thirty-minute workout plan can give you a strong, toned body. Better yet, if you are not a gym enthusiast, take a dip in the pool, do some cardio or even go on a hike. There are endless ways to stay active. Here are some quick and effective workouts for you this summer.

1. Yoga and pranayama:

If you like your exercise routine to be calm and refreshing, yoga and pranayama are the best. Here’s summer yoga, a complete body workout, and relaxation together are all you get.

2. Take the stairs:

While walking is a great way to keep yourself fit, why not try the stairs too? Ditch the lift and take the stairs. You might feel it’s exhausting, but the results will be unbelievably healthy after a period.

3. Stretches and office exercises:

If your job keeps you stuck to the chair and glued to the screens, take short breaks, a nice walk, and try some easy seat workouts and stretches that’ll make you feel fresh.

Summertime Home Workout:

A good summer workout plan and healthy food are a great blend to a longer life. Remember, your body doesn’t know the holidays. So any form of exercise, whether it be a jog, the gym, or yoga, make sure it’s on your list of priorities. Eat fruits and hydrating veggies, consume a good amount of fiber and proteins and drink lots of water. Be summertime fine this year!

1. Roll-on the Swiss Ball:

12 to 15 repetitions will workout your shoulders, back, and legs. Put your forearms on the Swiss ball, elevate your torso with your legs straight and your feet apart. Roll your elbows away from your body and bring them back in.

2. Planks:

Planks are an amazing choice for core strengthening. Start with 15 seconds and gradually increase your time. It’s best if you can go up to 3 minutes.

3. Tricep Dips:

20 repetitions of tricep dips strengthen your triceps and shoulders. On a mat, place your palms on the ground and fingertips facing your feet. Your toes facing forward and dip slowly, as low as you can go without your butt touching the mat. Shoulders must be away from the ears and your hips up for an optimal range of motion.

4. Contralateral Superman:

12-15 repetitions of contralateral superman will work on your neck, biceps, triceps, shoulders, back, hamstrings, inner and outer thighs. Raise your right arm and left leg until they’re parallel to the ground, keeping your core tight. Hold for a count and return to the starting position. The same goes for the left arm and right leg.

5. The Push Roll:

6 to 10 repetitions keeping your core tight and your body straight, a push up with your legs on the Swiss ball. It works on your chest, shoulders, triceps, core, and hip flexors.

6. Jumping Jacks:

This is a simple jump with coordination of arms and legs. Jump up and widen your legs with your arms going up sideways to get that clap and back. 2 sets of 20-40 jumps should raise your heart rate just right, and you’re ready to take on the day.

12 Amazing Health Benefits Of Millets:

The health benefits of millets include from its capacity to improve heart health, digestive system, boost the immune system with antioxidants for increasing energy levels to skin elasticity, sleep-related issues, and many more.

But, the only problem is to know not how to cook these millets tasty. Once the recipes are known, millets can become the favorite foods. Not just for the taste, but with all the millet benefits you can’t resist millets in your diet. You’ll be able to see the differences you want in just less than a month.

My Experience On Millet Diet:

In my case, it helped me with losing weight. However, I couldn’t continue because of the taste. I got bored with the millets within a month in spite of numerous millet benefits.

Then I started searching for millet recipes that can be interesting, found on the internet, and some from my grandmother. She lived for 99, in full health.

You can check out some delicious millet recipes in my following posts. But first, check out the millet benefits.

• Ragi flour recipes
• Ragi recipes.
• Pearl millet recipes
• Simple little millet recipes
• Barnyard millet benefits and recipes
• Kodo millet recipes
• Foxtail millet recipes
• Jowar millet recipes

What Are Millets?

Millets are small-grained, annual warm-weather cereals associated with the grass family. It is a superfood one should not ignore. There are numerous health benefits of millets.

They are highly tolerant of drought and other extreme weather conditions and thus viewed as climate change compliant crops. Basically, these are the traditional staple food of the dryland regions of the world and contribute to 10 percent of India’s foodgrain basket.

Why Millets?

Nutritional reasons: Millets are free of gluten unlike rice and wheat; they have a low glycemic index.

Environmental reasons: Millets can grow in drylands and land with poor soil quality, require only 1/5th to 1/10th the water than rice and wheat require.

Nevertheless, the benefits of millets surpass a handful of millets side effects, consuming millets on a daily basis but in limited quantities is a great source of nutrition.

Millets Types And Benefits:

Let’s get into millet types and benefits of eating millets in detail. Read on to see how many different ways the millets are better than rice and wheat and can help us improve our health.

Types Of Millets:

Firstly, the types of millets, the range of variety they are available in, with many benefits each millet type can help us with. Here are the types of millets available in India with names in different languages, nutrition, and health benefits.

1. Finger Millet:

Kelveragu in Tamil/Mandua in Hindi / Ragulu in Telugu / Ragi in Kannada: Finger millets are Rich in Calcium, Phosphorus, Protein, and Iron. Here are some ragi flour recipes.

This millet variant, a healthier cereal substitute, gluten-free and rich in protein and amino acids. Finger millet is supposed to aid brain development in growing children.

2. Pearl Millet:

Kambu in Tamil / Bajra in Hindi / Gantilu in Telugu / Saiie in Kannada: Rich in Protein, Minerals, Fiber, calcium, and unsaturated fats.

It contains minerals such as calcium and magnesium, protein, fiber, and iron. Practicing daily consumption of pearl millet can be very beneficial for your health, such as helping you fight against Type II Diabetes. Check out these pearl millet recipes.

3. Jowar / Sorghum:

Cholam in Tamil / Jowar in Hindi / Jonna in Telugu / Jola in Kannada: Rich in potassium and phosphorus, antioxidants with a fairly high protein level, and also has a good amount of calcium and with small amounts of iron and sodium.

4. Kodo Millet:

Varagu in Tamil / Kodra in Hindi / Arikelu in Telugu / Harka in Kannada: Rich in Minerals and Fiber.

5. Proso Millet:

Panivaragu in Tamil/ Barri in Hindi /Varigulu in Telugu /Baragu in Kannada: Rich in Protein, minerals, and trace elements like iron, zinc, copper, Manganese and soluble fibers. It helps to lower both glucose and cholesterol and hence maintain overall health.

6. Little Millet:

Samai in Tamil / Kutki in Hindi/Sama in Telugu/Same in Kannada: Rich in Protein, Fiber, Amino Acid, Iron, and minerals. Here are some simple little millet recipes.

Little millet is also a great millet option for those looking to lose weight. You can eat it as a rice replacement. It is high in fiber and filled with numerous minerals such as potassium, zinc, iron, and calcium. It is also packed with the health benefits of vitamin B and works as an antioxidant for your body, once consumed.

7. Barnyard Millet:

Kuthiraivaali in Tamil / Jhangora in Hindi / Odalu in Telugu / Oodalu in Kannada: Rich in Calcium, Phosphorus, Fiber, and Iron. Check out the barnyard millet benefits with recipes.

8. Foxtail Millet:

Thinai in Tamil / Kangni in Hindi / Korra in Telugu / Navane in Kannada: Rich in Protein, Mineral, Fiber, Vitamin B, Phosphorus, and calcium.

Foxtail millet contains blood-sugar balancing healthy carbohydrates. It has iron and calcium content that also helps strengthen immunity. It helps regulate your blood cholesterol and increases HDL cholesterol levels in your body.

Millets Nutrition:

Millets can be called miracle grains, for their nutrition, which is a good source of energy, protein, vitamins, and minerals, including trace elements.

The millet grain contains about 65 % of carbohydrates, a high proportion of which is in the form of non-starchy polysaccharides and dietary fiber.

They are also rich in essential vitamins like thiamine, riboflavin, folic acid, pantothenic acid, and niacin.

Rice Vs Millets Nutritional Value Chart:

The following millets nutrition chart will give millet nutrition comparision values in grams to rice and wheat.

Millets Vs Rice | Are Millets Better Than Rice And Wheat:

Millets are better than rice and wheat in various aspects.

• They are highly tolerant of drought and other extreme weather conditions and thus viewed as climate change compliant crops.
• These Nutri-cereals which are highly wholesome are known to have high nutrient content compared to rice and wheat.
• Millets are miles ahead of rice and wheat in terms of their mineral and fatty acid content. They contain phytochemicals including lignans, phenolic acids, phytic acid, plant sterols, saponins, etc.

Every single millet is a storehouse of dozens of nutrients in large quantities and is extraordinarily superior to rice and wheat, and they include major and minor nutrients needed by the human body hence can help withstand malnutrition.

There are many benefits of eating millets, for example, Samai millet is the best replacement for white polished rice for diabetics. It is good for digestion, cures stomach related problems, impotence, and increases sperm count.

What Are the Health Benefits of Millet?

1. May help control blood sugar levels – Millets For Diabetes:

Millets are low in glycemic index, slow down the digestion process, and keeps the blood sugar level constant. They increase insulin sensitivity for people who have diabetes and also help to control blood sugar levels.

The best millets for diabetes are Finger millet, which helps to cure Diabetics. Also, Kodo millet helps control diabetics and arthritics. And, barnyard millet control diabetics, improve body metabolism, works as an antioxidant. Here are a few Kodo millet recipes.

2. Coronary Artery Disorder:

It decreases triglycerides levels in the body and also weakens the blood to prevent blood platelet clumping, thereby reducing the risk of stroke and coronary artery disorder.

3. High Blood Pressure:

Magnesium in millets relaxes the muscles that line the inside of the arterial wall, which helps to reduce blood pressure.

It reduces the frequency of migraines and severity of asthma, and also it forms great food for women suffering from unbearable period pain and cramps during the menstrual cycle

Foxtail millet helps improve heart health. It helps strengthen the immune system (body resistance) and improves stamina. Check out foxtail millet recipes.

4. Constipation | Digestive Health:

Millets are high in fiber content. This natural fiber made of many indigestible fractions present in millets slowly ferment in the colon and promote normal laxation thus preventing constipation, diverticulitis, and diverticulosis.

5. Millets For Weight Loss | Does Millet Help In Weight Loss?

Millets do help in weight loss, the tryptophan, an amino acid present in millets lowers appetite, and remains beneficial in controlling weight. Millet is good for weight loss as it not only helps in digestion but also keeps the stomach full for a more extended period. Further, the high fiber satisfies hunger quickly preventing overeating. This is the benefit of millets vs rice for weight loss. Check out the benefits of millets for weight loss, an introduction to millet diet plan for weight loss.

The best millets for weight loss are jowar which helps to maintain heart health, body weight, and arthritis. Kodo millet is highly effective to reduce weight or achieve weight loss. Check out the basic jowar millet recipes and not to forget jowar roti, here’s how to make jowar roti perfectly with tips.

6. Celiac Disease:

This disease harms the lining of the small intestine. The damage prevents the lining from absorbing some vital nutrients (malabsorption), consuming foods having gluten triggers the condition. Because millets are gluten-free, it is an excellent option for people having a gluten allergy.

7. Rich In Antioxidants:

Millets are no less than fruits and vegetables in their antioxidant activity. The high amount of antioxidants in millets fights free radicals present in the body, which slows down the aging process.

8. Muscle Degradation:

Millets are high protein and contain lysine, an amino acid that slows down muscle degradation and helps to build lean muscles.

9. Millet Benefits For Skin:

Amino acid L-lysine and L-proline in millets helps to form collagen in the body, a substance that gives structure to skin tissue. Thus, eating millets fortifies the collagen level to improve skin’s elasticity making it less prone to wrinkles.

Kodo millet helps overcome skin disorders, improves skin & muscle tone, improves menstrual cycles.

10. Sleeping Aid:

Tryptophan in millets raises the serotonin level in the body, helps to reduce stress.

A cup of millets porridge in milk every night can help to get sound and peaceful sleep.

11. Aids In Breast Milk Production:

Ragi is a galactagogue and aid in stimulating milk secretion in lactating women.

12. Colon Cancer:

The combination of fibers and phytonutrients in millets reduces the risk of developing colon cancer. Lignin, a phytonutrient in millet which converts into mammalian lignin by the healthy gut microflora, protects from breast cancer.

Other health benefits of millets include:

1. Millet is alkaline, easy to digest.
2. These act like a prebiotic feed to the microflora in your inner ecosystem.
3. Finger millet and barnyard millet are good for jaundice. Here are some ragi recipes.
4. Foxtail millet cures typhoid and pneumonia. It is an effective typhoid diet and good typhoid food to eat.
5. The serotonin in millet helps calm your moods.
6. High in protein, good for vegetarians.
7. Finger millet has maximum antioxidants.
8. Gluten-free and non-allergic.
9. The low glycemic index produces low blood sugar levels.

Take Away:

These grains are high in fiber and contain natural anti-nutritional factors such as tannins and phytates, which binds to the minerals contained within the gut and pass through the gut unabsorbed into the bloodstream. So, add millets to your diet and for maximum benefits of millets, soak or sprout them before consuming.

Because, soaking and/ or sprouting releases inhibitory factors and increases bioavailability, make the grain more digestible, and reduces cooking time avoiding any millets side effects.

How To Make Jowar Roti And Some Tips

Jowar is considered 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. Check out some more basic jowar millet recipes and not just jowar there are other millets with numerous health benefits. Check the benefits of millets and recipes for different types of millets.

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.

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. 

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.