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.

Jowar Millet Recipes

Jowar is considered as one of the best for weight loss and a wholesome alternative for wheat roti or rice. The following basic jowar millet recipes will definitely add t your health. The list of nutrients in jowar includes protein, dietary fiber, calcium, iron, phosphorus, B vitamins, and C. 

Jowar is a complex carb and takes time to get absorbed into the bloodstream and also jowar  helps in controlling appetite, promoting weight loss, boosting energy levels and regulating blood sugar levels. Hence jowar is a good safe food for diabetics and also for those who want to switch their lifestyle and eating habits to a healthier option.

Jowar grains are small and corneous. These are normally desired for porridge type of food. Jowar porridge made with water or milk is the simplest way to use them in our day to day diet. To make jowar powder, dry roast the cleaned jowar seeds till they turn crisp. Cool and blend in a mixer into a smooth powder and use as required.

Jowar Benefits For Skin

1. The goodness of essential nutrients in jowar includes calcium, iron, phosphorus, magnesium, niacin, riboflavin, thiamin and folate that work well to keep the skin look healthy and glowing. 
2. Jowar is rich in antioxidants which are responsible for regenerating damaged cells, reduction of inflammation and helps in better skin health.
3. Jowar is also known for its ability to prevent Melanoma, which is a special type of skin cancer. It is because jowar has a restrictive effect on Melanoma cells which causes Melanoma cancer.
4. By applying a paste of jowar flour on your face, keeps your skin hydrated. Make a jowar paste by adding 2 teaspoons of jowar flour, 2 teaspoons of curd and a few drops of honey and let it stay for 15 minutes.

3 Basic Jowar Millet Recipes:

1. How To Cook Husked Jowar Rice

Ingredients: 

• White/Red Jowar – 1 cup.
• Rock Salt – 1/2 tsp

Steps to make jowar rice:

1. Sprinkle a tsp of water on Jowar and then put it in a mixie and run the mixer once or twice in whipper mode. 
2. Add another tsp of water and pulse again briefly. Transfer to a winnower or a blote and tap gently under the winnower.
3.  While tapping the husk will separate from the millet, blow away the husk. 
4. Transfer back to the mixie jar and add a tsp of water and pulse again briefly. Again transfer to the winnower and remove the husk. 
5. Repeat this until all the husk is removed and the Jowar looks like coarse rava. Rinse the Jowar well. 

Method:

1. In a heavy bottomed cooking pan, take the rinsed Jowar and add 6 cups of water. Bring it a boil. 
2. Reduce the heat and cook for 40 minutes, stirring the mixture now and then to avoid forming lumps and stir continuously towards the end of the cooking procedure, to avoid sticking to the bottom.
3. Add salt and give a final stir. The rice will begin to gather to a mass.
4. Remove from heat. Let it cool. Serve with a spicy veg curry.

2. Jowar Sundal

Jowar Sundal is made of sprouted jowar. These sprouts benefits are many, it contains magnesium, copper, and calcium which helps in making bone and tissues strong. And also, contains iron which helps to increase the red blood cells. All this in turn improves our immunity.

Ingredients: 

• Jowar – 200 gms
• Chopped onions – 4 tbsp 
• Grated Coconut – 4 tbsp 
• Coriander leaves – 1/2 cup
• Green chillies – 4
• Ginger – 2″ piece
• Salt, 
• Cold Pressed Sesame oil – 2 tbsp
• Mustard seeds – 1/2 tsp
• Split black gram dal – 1 tsp
• Asafetida – 1 pinch
• Turmeric powder-1 pinch
• Lime – 1 small

Method: 

1. Soak Jowar overnight. Next day allow it to sprout. 
2. Wash and drain the sprouted Jowar and pressure cook till soft, until two whistles. 
3. Grind green chillies, half of the coriander leaves and ginger into a smooth paste. 
4. Heat oil in a kadai and add mustard seeds. When the mustard seeds splutter add black gram dal and roast until golden in colour. 
5. Add the ground paste, asafoetida and turmeric powder and saute until you get a pleasant aroma. 
6. Blend in cooked Jowar and salt, stir and cook till dry, Squeeze in the juice of lime and switch off flame. 
7. Mix in the chopped onion, grated coconut and the remaining coriander leaves.

You can skip adding coconut to make Jowar sundal without coconut.

3. Crispy Jowar Millet Dosa Recipe

Ingredients: 

• Jowar/White Jowar – 2 cup 
• Red Rice-half cup 
• Urad dal half cup
• Fenugreek seeds – 1/4 tsp
• Salt
• Cold-Pressed Sesame Oil

Batter preparation:

1. Wash, soak Jowar and traditional red rice for 8 hours minimum, wash, soak urad dal and fenugreek for one hour. 
2. Drain, grind soaked urad dal and fenugreek as a smooth batter. 
3. Drain, grind soaked jowar and red rice as a smooth batter. 
4. Add both the batter, add salt and mix well; keep this batter for fermentation for 5 to 6 hours. 

Method:

Heat a flat pan and grease with oil, spread this batter on the pan, cook both sides like normal dosa. Now White Jowar Dosa is ready.

You can also make instant jowar dosa by following these steps:

1. Take jowar flour, rice flour, rava in a mixing bowl. Add chopped green chilli, chopped coriander leaves, salt and lemon juice. Mix well.
2. Now add water little by little to make a thin consistency batter like neer dosa or rava dosa.
3. Cover and rest it for 10 to 15 minutes.
4. Heat a flat pan and grease with oil, pour this thin batter on the pan.
5. Fry it on one side and do not flip it to the other side. Fold and serve hot with chutney.

Or, just use jowar flour and rava to make jowar dosa without rice for a healthier option.

Hope you enjoy making these basic Jowar millet recipes and stay healthy.

Sleeping Positions For Back Pain

Back pain is one of the most ordinary reasons people miss work or go to the doctor, and it is also one of the leading causes of disability globally. In this article, we will discuss the sleeping positions for back pain which have proven to be effective to reduce the discomfort. However, here’s more information on healthy sleeping positions and benefits and risks associated.

Backache or back pain is the discomfort or pain felt in the back. The pain can be split into neck pain, middle back pain, lower back pain, or coccydynia based on the section affected. 

It is hard for people to get a good night’s rest with neck and back pain and this discomfort gives rise to a vicious cycle involving pain, sleeplessness, tired body and mind, and lack of healing. 

Only during a completely restful sleep that the heart and blood pressure are slower and it is when that the brain releases hormones to stimulate the generation of the tissue for growth, repairing blood vessels and also boosting the immune system with an increase in production of white blood cells. 

The people who suffer from back and neck pain often experience non-restorative sleep. The pain prevents them from relaxing one’s body muscles and impedes the healing procedures naturally occurring within one’s body during sleep. 

There is no specific or identifiable cause in the majority of the cases of back pain. Traumatic changes to the facet joints and disc which may then cause secondary pain in nerves and muscles and also pain to the bones, joints and extremities are some of the common underlying mechanisms. Sleeping position for back pain is essential to reduce the pain.

Best Sleeping Positions For Back Pain

1. Rest on your side with a pad between your knees: 

If resting on your back feels painful, try switching over to your side:

• Permit your left or right shoulder to touch the mattress, along with the rest of that side of your body.
• Place a pillow or pad between your knees.
• For more support, consider using a small pad or pillow if there is a gap between the mattress and your waist.

Whether you use one or two pillows, always try to resist the urge to sleep on the same side constantly. Doing so may give rise to severe issues like scoliosis and muscle imbalance.

What is the advantage of sleeping in this position?

By just sleeping on your side won’t make you feel better but using the pad between your knees is the trick to make you feel better. The pad will keep your pelvis, hips and spine in a better position.

2. Rest on your side in the fetal position:

For those who have herniated disc, sleeping on your side in a fetal burrowed position is definitely going to help.

• Lie on your back and then turn over delicately onto your side.
• Fold your knees toward your chest and delicately twist your middle toward your knees.
• Make sure to change sides every now and then to forestall any uneven characters.

What is the advantage of sleeping in this position?

Between the vertebrae, in your spine, your discs work as soft cushions. Herniation takes place when a portion of a disc pushes out of its actual space, causing weakness, pain and more. Bundling your torso into fetal position opens the space between vertebrae.

3. Rest on your stomach with a cushion under your mid-region:

You may have heard that resting on your stomach is in reality terrible for back agony. This is partly because it might add pressure to your neck. Yet, in the event that you end up lying on your stomach, you don’t need to force another position. Rather:

• Place a cushion under your pelvis and lower abdomen to release some of the stress off your back.
• Relying on how this position feels, you might or might not choose to use a cushion under your head.

What is the advantage of sleeping in this position?

Individuals with degenerative disc illness may benefit most from sleeping in this position with a cushion and on your stomach. It can release any stress set on the space between your discs.

4. Rest on your back with a pillow or pad under your knees:

For certain individuals, resting on their back might be the best solution to relieve back pain:

• Lie down flat on your back.
• Put a cushion under your knees and keep your spine nonaligned. The cushion is vital for keeping that bend in your lower back.
• You may likewise put a little, furl towel under the little of your back for added uphold.

What is the advantage of sleeping in this position?

At the point when you rest on your back, your weight is equally spread across the largest region of your body due to which you put less pressure on your pressure points. You’re likewise ready to improve the arrangement of your spine and your inner organs.

5. Rest in a reclined position on your back:

Some people find it comfortable to rest on a recliner chair. However, it might not be the best option for those who suffer from back pain. 

• The sleeping on back in the reclined position is best for those who suffer from isthmic spondylolisthesis.
• If you are one of them who suffer from back pain and find sleeping in this position helpful then you might as well invest in buying an adjustable bed so that you find the best body alignment and support for sleeping. 

What is the advantage of sleeping in this position?

Sleeping on your back in the reclined position creates an angle between one’s trunk and thighs that helps in reducing the pressure on one’s spine. This position helps in reducing the back pain caused due to isthmic spondylolisthesis which is a condition where one vertebra slips over the other.

Few Key Tips 

It doesn’t matter which sleeping position you choose among the five mentioned in this article, the most important aspect of all is to keep a proper alignment of your spine. 

• The key is to focus on the alignment of your hips, shoulders and ears. 
• Fill the gaps between your body and bed with pillows or folded blankets during sleeping so that you don’t strain your muscles and spine.
• Be a little cautious of your movement in sleep for you can get out of alignment during the twisting and turning in your sleep. 
• Make sure to keep your core tight and pulled in and it might also be helpful to bring your knees towards your chest when you roll over in sleep.    

Ending Note On Things To Keep In Mind 

Other than the above sleeping positions for back pain, people who suffer from back pain should also spend a considerable amount of time looking for the right pillow and mattress. Some practices that can give you better rest at night and reduce that back pain are having a fixed sleep schedule, avoiding caffeine for a good night’s rest, doing hard exercises early in the morning or afternoon, regular checkups by visiting a fitness doctor, etc. 

Homemade Lavender Spray Recipes

Lavender spray usually made up of lavender essential oils.  They are distilled from the Lavendula Angustifolia that promotes relaxation and helps in aromatherapy. Lavenders are favorite among gardeners and herbalists.

Health Benefits Of Lavender Spray

Research has pointed out that lavender treats many health conditions. They are,

1. Anxiety

The lavender essential oil-based aromatherapy helps to soothe anxiety is mainly postpartum women. Ingesting lavender may relieve anxiety.

2. Depression

Lavender aromatherapy helps people suffering from depression.

3. Insomnia

Lavender sprays help to promote sleep. It treats people suffering from insomnia. The duration of sleep increases as well as the quality with the aid of lavender sprays. It also helps to improve sleepiness at awakening in the morning.

4. Digestive issues

Some studies suggest that consuming lavender or spraying lavender on sheets can reduce digestive issues like vomiting, nausea, intestinal gas.

5. Headaches

The soothing smell of lavender helps to reduce headaches and migraines. It calms down the nerves and brings them under control. It helps you to doze off to sleep.

Homemade lavender sprays are very helpful to put you to sleep. They are easy to make and very efficient for health. In this article, we will mention all the necessary information and requirements regarding how to make a homemade lavender spray.

There are several methods to make a lavender spray; the methods can be mentioned as follows,

First Method – With Rubbing Alcohol Or Vodka

Ingredients: 

• Two cups of distilled water
• Two tablespoons of rubbing alcohol or vodka
• 20 drop of lavender essential oil
• Freshly dried lavender for decoration (not compulsory)

Procedure to make lavender spray:

• Mix and combine all the ingredients mentioned above, in a spray bottle. 
• Shake well for a minimum of 2 minutes. 
• Use it when necessary.

You can spray the homemade lavender spray on beddings or pillows, to give it a fresh smell and make a fresh ambience. Lavender has a soothing smell, and it aids in a restful night’s sleep.

Second Method To Make A Lavender Spray

Ingredients and materials:

• Jar with a tight-fitting lid
• Two tablespoons of vodka
• 10-15 drops of lavender essential oil
• Six tablespoons of water
• Funnel
• Spray bottle
• Label sheets (if necessary)

Procedure to make lavender spray:

• In the jar, mix the witch hazel or the vodka with the lavender essential oil. Shake the jar 30 seconds minimum. Add water and repeat the shaking procedure.
• Place the funnel in the spray bottle’s mouth and pour the mixture from the jar to the spray bottle.
• You can print, cut out and stick the label of your choice to the spray bottle to make the homemade lavender spray look like a product bought from the market. 

Your homemade lavender spray is ready with the above mentioned easy steps. Make your guests feel at home. Spray it on sheets, pillows and have a good night sleep.

The third Method To Make A Lavender Spray

Ingredients and materials:

• 2 cups distilled water
• ¾ cup dried lavender flowers or 1 cup of fresh lavender flowers
• Lavender tea 
• ¼ cup vodka
• 70 drops of lavender essential oil
• Non-reactive glass or enamel-coated pot
• Strainer
• Bottle with a sprayer

Procedure to make lavender tea:

Make homemade lavender tea by boiling water and pouring it over the lavender flowers. Let the lavender brew. Allow it to sit for it to steep for 25 to 30 minutes.

Procedure to make lavender spray:

• Add the lavender essential oil, lavender tea (strained) and vodka into the jar. Close the lid and shake it well for 20 seconds to blend the ingredients.
• The lavender tea must cool down completely before use.

You can use this homemade lavender spray on your face and body as well. Also, use it as a room freshener and apply it on pillows and bedsheets. You can store it in the refrigerator. Do not forget to give it a good shake every time you use it.

DIY Non-alcoholic Lavender Spray

Ingredients and materials:

• A 4 ounce small, dark and clean mister bottle
• Distilled water
• Ten drops of lavender oil
• 3 ounces of Witch hazel
• Ten drops of Roman chamomile essential oil
• Small funnel

Procedure: 

• Use the funnel to pour the witch hazel in the mister bottle
• Add the drops of essential oils one by one. Do not mix the two together.
• Pour enough distilled water in the bottle. Leave a little space to shake and spray
• Shake the bottle for 30 seconds, and your spray is ready.

How To Use The Lavender Spray

• You can spray your bed sheets and pillows before going to bed.
• Spray it in your car to get that soothing effect. During long trips, it keeps the car fresh as new.
• Spray a good amount of the spray in your living room to make your guests feel rejuvenated.
• Lavender also helps to calm the frazzled nerves of the dogs. Spray a little amount on your pet dog’s bed or inside his crate before it settles down.

Lavender Spray Insect Repellent:

Lavender sprays are not only used for aromatherapy, but it is also used as a bug repellent. Here is the method you can follow to make your lavender insect repellent.

Method:

Mix one cup alcohol with 10 to 20 drops of lavender essential oil. Mix well, and your spray is ready to keep your house bugs and insect free.

Benefits Of Lavender Spray

Lavender sprays are made up of lavender essential oils. The lavender essential oils are one of the most popular and versatile essential oils that are used in aromatherapy. It is believed to treat anxiety and even menstrual cramps. Lavender is considered to be a multipurpose oil. It has anti-inflammatory, antiseptic, detoxifying and sedative effects.

Side Effects Of Lavender Spray

Lavender is the safest when it is inhaled. When taken in the mouth, it can cause headache, increased appetite and even constipation.

Applying the lavender products on skin can be harmful to young boys and girls who have not reached puberty yet.

Getting in close contact with lavender can disrupt the normal hormones in a child’s body.

Conclusion

Lavender sprays are a must product in everyday life. It is an instant mood changer. Its aromatherapy has helped many to recover from a serious illness. It is always a good idea to make your own products with authentic products. Lavender sprays can be easily made with a bunch of ingredients that are easily available at any departmental store. The procedure is also easy. It just involves a thorough mixing of the ingredients, and you are good to go.

This article has covered almost all the information necessary to make a homemade lavender spray along with its benefits and side effects. Now you can easily make the spray. I hope the information we provided has helped you and has catered to your needs.