Kodo millet nutrition health benefits and recipes
Kodo Millet and its nutritional benefitsMillet is a type of cereal grain that is widely cultivated and consumed around the world. It is a small, round grain that comes in a variety of colors, including white, yellow, red, and gray. Millet is known for its mild, slightly nutty flavor and is often used in a variety of dishes, such as porridges, bread, and pilafs. It is also used as a livestock feed in many parts of the world. Millet is gluten-free, and it is a good source of protein, fiber, and various essential nutrients, such as magnesium, phosphorus, and manganese
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There are several different types of millet, including:
Pearl Millet : Pearl millet is the most widely grown type of millet in the world. It is used primarily for human consumption, as well as for animal feed.
Finger Millet : Finger millet is an important crop in many parts of Africa and Asia. It is also known as ragi and is a staple food in many regions.
Foxtail Millet : Foxtail millet is a small-grained, annual cereal that is primarily grown in China, India, and other parts of Southeast Asia. It is often used in the production of alcoholic beverages.
Proso Millet : Proso millet is a warm-season grass that is grown primarily for its grain. It is used as both a food source and a feed for livestock.
Barnyard Millet : Barnyard millet is a fast-growing, drought-tolerant crop that is used primarily for human consumption. It is commonly used in the production of porridges, bread, and other baked goods.
Kodo Millet : Kodo millet is a minor cereal crop that is primarily grown in India. It is used as a food source and is often used in the production of alcoholic beverages.
These are just a few examples, as there are many other types of millet grown and consumed around the world.
What is Kodo millet
Kodo millet, also known as "Varagu" in Tamil or "Arikelu" in Telugu, is a type of small, gluten-free cereal grain that is widely grown in India, mainly in the states of Tamil Nadu, Karnataka, Andhra Pradesh, and Maharashtra. It is a traditional crop that has been cultivated in India for thousands of years and is considered to be one of the oldest grains to be consumed by humans. Kodo millet is also known as cow grass, ditch millet, Indian cow grass. It is called as Kodo dhana in Hindi
Kodo millet is a highly nutritious grain and is an excellent source of dietary fiber, protein, and essential minerals such as iron, calcium, and potassium. It is also a good source of B vitamins, particularly B6 and folic acid, which are essential for maintaining good health.
Kodo millet has a low glycemic index, which means that it is digested slowly by the body, providing a sustained release of energy over a longer period of time. It is gluten-free, making it an ideal food for those who are gluten intolerant.
Kodo millet can be used in a variety of dishes, such as porridge, khichdi, dosa, idli, and upma, and can be a great alternative to other grains such as rice and wheat. It has gained popularity in recent years due to its nutritional benefits and is now widely available in supermarkets and health food stores.
Popular recipes you can try to make at home are
Kodo millet benefits
1. Rich in nutrients
Kodo millet is a good source of essential nutrients such as carbohydrates, protein, fiber, and minerals like calcium, iron, and phosphorus.
Kodo millet is a gluten-free grain, making it an excellent option for people with celiac disease or gluten sensitivity.
3. Lowers cholesterol
Research has shown that kodo millet consumption may help to lower cholesterol levels in the blood, reducing the risk of heart disease.
4. Controls blood sugar
Kodo millet has a low glycemic index, meaning it can help regulate blood sugar levels and prevent sudden spikes in glucose levels.
6. Aids digestion
Kodo millet is rich in dietary fiber, which can aid in digestion, prevent constipation, and promote regular bowel movements.
7. Boosts immunity
Kodo millet is rich in antioxidants and has immune-boosting properties that help to protect the body from diseases and infections.
Overall, including kodo millet in your diet can provide numerous health benefits and help to maintain overall health and well-being.
Kodo millet benefts for weight loss
Here are some of the benefits of Kodo millet for weight loss:
- Low in calories: Kodo millet is a low-calorie food, with just 100 grams of Kodo millet providing around 300 calories. Consuming Kodo millet instead of other high-calorie foods can help in reducing overall calorie intake, which is essential for weight loss.
- High in fiber: Kodo millet is an excellent source of dietary fiber, which helps in keeping you full for longer periods. This helps in reducing food cravings and controlling hunger pangs, thereby aiding in weight loss.
- Low glycemic index: Kodo millet has a low glycemic index, which means it releases sugar into the bloodstream slowly, preventing sudden spikes in blood sugar levels. This is beneficial for weight loss as high blood sugar levels are linked to increased appetite and weight gain.
- Rich in nutrients: Kodo millet is packed with essential nutrients, including protein, vitamins, and minerals, that are required for overall health and well-being. Consuming nutrient-rich foods like Kodo millet can help in maintaining a healthy weight.
Gluten-free: Kodo millet is gluten-free, making it an excellent alternative for people with gluten sensitivity or celiac disease. Choosing gluten-free foods can help in reducing inflammation in the body, which is linked to weight gain.
Overall, Kodo millet can be a healthy addition to a weight loss diet. However, it's important to note that weight loss is not just about adding one particular food to your diet, but rather a combination of healthy eating habits, regular exercise, and lifestyle changes.
Nutritional Value in Kodo Millet
Kodo millet, also known as Paspalum scrobiculatum, is a good source of nutrition and has many health benefits. Here is the nutritional value of 100 grams of kodo millet
- Calories: 329 kcal
- Carbohydrates: 65 g
- Protein: 7 g
- Fat: 3 g
- Fiber: 9 g
- Calcium: 27 mg
- Iron: 1.5 mg
- Magnesium: 64 mg
- Phosphorus: 243 mg
- Potassium: 281 mg
- Sodium: 5 mg
- Zinc: 1.2 mg
- Vitamin B1 (Thiamin): 0.37 mg
- Vitamin B2 (Riboflavin): 0.14 mg
- Vitamin B3 (Niacin): 1.2 mg
Kodo millet is a good source of complex carbohydrates, dietary fiber, and essential minerals like calcium, iron, and magnesium. It is also a good source of B vitamins, which are essential for maintaining good health. Additionally, kodo millet is gluten-free, making it a good alternative for people with gluten sensitivity or celiac disease. Overall, kodo millet is a nutritious and healthy grain that can be included in a balanced diet.
How to cook kodo millet
Kodo millet is a healthy and nutritious grain that can be used as a substitute for rice or other grains in a variety of dishes. Here's a simple recipe for cooking kodo millet:
- 1 cup kodo millet
- 2 cups water
- Salt to taste
- 1 tsp oil
- Rinse the kodo millet in water until the water runs clear. Drain the water and set aside.
- In a saucepan, bring 2 cups of water to a boil.
- Add the rinsed kodo millet to the boiling water.
- Add salt to taste and 1 tsp oil.
- Give everything a good stir and reduce the heat to low.
- Cover the saucepan with a lid and let it cook for 20-25 minutes or until the millet is tender and cooked through.
- Once the kodo millet is cooked, turn off the heat and let it sit for 5-10 minutes.
- Fluff the millet with a fork and serve hot with your favorite curry or gravy dish.
Enjoy your healthy and delicious kodo millet!
Frequently Asked Questions
Is Ragi and Kodo same ?
No, ragi (also known as finger millet) and kodo millet (also known as cow grass or Paspalum scrobiculatum) are not the same. They are two different types of millet grains.
Ragi is a gluten-free grain that is commonly grown in India and Africa. It is known for its high nutritional content, including high amounts of calcium, iron, and fiber. Ragi is commonly used to make porridge, bread, and other baked goods.
Kodo millet, on the other hand, is a type of wild grass that is also commonly grown in India. It is a gluten-free grain that is rich in fiber and protein. Kodo millet is commonly used to make porridge, as well as bread, dosas, and other baked goods.
Although both ragi and kodo millet are gluten-free grains that are rich in nutrients, they are two different types of millets with distinct characteristics and uses.
Is Kodo Millet better than Rice?
Kodo millet and rice are both nutritious grains, but their nutritional profiles differ slightly. Here are some comparisons:
Fiber: Kodo millet contains significantly more fiber than rice. Fiber is important for maintaining digestive health and can help regulate blood sugar levels.
Protein: Kodo millet contains more protein than rice, which is essential for building and repairing body tissues.
Vitamins and minerals: Kodo millet is a good source of vitamins and minerals such as iron, calcium, and magnesium. It also contains antioxidants, which help protect against cell damage. Rice, on the other hand, is a good source of B vitamins, particularly thiamin and niacin.
Glycemic index: Kodo millet has a lower glycemic index than rice, which means it causes a slower and steadier rise in blood sugar levels. This is particularly beneficial for people with diabetes or those trying to manage their blood sugar levels.
Overall, both kodo millet and rice have their own unique nutritional benefits. It is important to incorporate a variety of grains in your diet to ensure you are getting a well-rounded mix of nutrients.
Kodo Millet Recipes
Kodo Millet Recipes
1. Kodo millet Dosa
1. Kodo millet Dosa
- 1 cup kodo millet
- 1/4 cup urad dal (black gram)
- 1/4 cup poha (flattened rice)
- Salt to taste
- Water as needed
- Rinse the kodo millet and urad dal separately and soak them in water for 6-8 hours.
- Soak the poha in water for 20-30 minutes before grinding.
- Drain the water from the kodo millet and urad dal and grind them in a blender to a smooth batter. Add water as needed to make a thick and smooth batter.
- Add the soaked poha to the batter and grind it again until it is smooth.
- Transfer the batter to a bowl and add salt to taste. Mix well.
- Cover the bowl with a lid and let the batter ferment for 6-8 hours or overnight.
- After fermentation, the batter will rise and become airy.
- Heat a non-stick pan or dosa tawa over medium-high heat.
- Pour a ladleful of batter onto the tawa and spread it in a circular motion to make a thin dosa.
- Drizzle some oil around the edges and let it cook until the bottom becomes golden brown.
- Flip the dosa and cook the other side until it is cooked through and crispy.
- Serve hot with chutney and sambar.
Enjoy your delicious and healthy kodo millet dosa!
2. Kodo Millet Khichdi
Kodo millet khichdi is a nutritious and easy-to-make dish that is perfect for a healthy and filling meal. Here's a simple recipe:
- 1 cup kodo millet
- 1/2 cup split yellow moong dal
- 2 tablespoons ghee
- 1 teaspoon cumin seeds
- 1 onion, chopped
- 2 green chilies, chopped
- 1 teaspoon ginger paste
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder
- 1 teaspoon coriander powder
- Salt to taste
- 3 cups water
- Fresh coriander leaves for garnishing
- Rinse the kodo millet and moong dal thoroughly and soak them in water for at least 30 minutes.
- Heat ghee in a pressure cooker or a heavy-bottomed pan.
- Add cumin seeds and let them splutter.
- Add chopped onions, green chilies, and ginger paste. Saute until onions turn golden brown.
- Add turmeric powder, red chili powder, coriander powder, and salt. Mix well.
- Drain the water from the soaked millet and moong dal, and add them to the pan. Mix well.
- Add 3 cups of water and mix well.
- Cover the pressure cooker or pan with a lid and cook for 3-4 whistles or until the millet and dal are cooked well.
- Once the pressure is released, open the lid and check if the khichdi is cooked well.
- Garnish with fresh coriander leaves and serve hot.
Your delicious and healthy kodo millet khichdi is ready to be enjoyed!
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