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Benefits of Foxtail Millet

By Richmillet Nagaragu, in Foxtail Millet

History: Foxtail millet is one of the oldest of all the cultivated millets. As per some records from China indicate that foxtail millet originated in china, while other varieties arrived in China from Africa. Cauterize foxtail millet has been found in archaeological sites of China, with various reports of origination dated it as more than 4000 years ago. From China it spread westward towards Europe. Foxtail millet is rich in dietary fibre, protein and low in fat. Foxtail millet releases glucose steadily without affecting the metabolism of the body. The cause of diabetes is rare among the population which consumes foxtail millet diet. Foxtail Millet grains are high in carbohydrates, with protein content varies from 6 to 11% and fat varying from 1.5 to 5%. They are strong in taste and are mainly used in making flatbreads and porridges or prepared and eaten much like rice. Foxtail millet in telugu is known as Korralu.

 

About the Plant of Foxtail Millet: Foxtail millet (Setaria italica) is thought to be native to southern Asia and it is treated as one of the oldest cultivated millets. Foxtail millet is an annual, warm-season crop that grows 2–5 ft (60-152 cm) tall. The stems are coarse and leafy, and more slender than those of pearl millet. It can form one or more towering shoots. The yellowish or purplish plant is about 8-in (20-cm) nodding inflorescence is composed of the main stalk with many side branches. The seedheads are bristly and dense the convex oval, seed grain can be a variety of colours. Foxtail millet is grown in cooler, doughtier regions than other millets. It is widely grown most part of the China, India, Russia, Africa, and the United States. Foxtailmillet can grow in sandy to loamy soils with pH (potential of hydrogen) around 5.5–7. It will grow rapidly in warm weather and can grow in even in barren lands but, it has a shallow root system that won’t easily recover from the drought. It can produce one ton of crop on 2 ½ in of moisture which requires approximately 1/3 less water than corn. Foxtail millet has a high level of tolerance to salt water. This millet can grow in plans they usually grow at higher elevations (1500 m).

 

Nutitional values in 100g of Foxtail millet

Moisture                 12g

Calories                  351

Protein                    11.2g

Carbohydrate          63.2g

Fiber                       6.7g

Isoleucine               803g

Leucine                  1764g

Tryptophan             103g

Threonine               328g

Lysine                     233g

Iron                         2.8g

Thiamin                  0.6g

Niacin                     3.2mg

Lipid Fat                 4g

Riboflavin               0.1mg

Calcium                  31mg

 

Health Benefits of Foxtail Millets:

 

1. Good for Heart: Foxtail millet have the capability to regulate and lower the blood sugar of the body, it reduces the chances of blockage in the heart that results in cardiac arrest. Heart attacks take place since the arterial walls of the heart become blocked. Low sugar count in the blood reduces such risk.

2. Fights with Diabetes: People suffering from Diabetes who switch over to foxtail millet also display lower triglyceride levels in the blood. It lowers the amount of LDL. Foxtail millet has a low glycemic index and it is an excellent substitute for rice or other grains that could increase blood sugar as energy is released slowly. Adding foxtail millet in your daily diet also guards against oxidative damage and coronary diseases. Whereas rice may be devoid of essential minerals and vitamins, foxtail millet has fair amounts of both beside being rich in all amino acids, making a healthy food for diabetics. 

3. Gluten Free: A gluten-free diet is naturally good for health, since it improves digestion, increases energy levels and helps in alter the cholesterol levels. Gluten free undoubtedly eliminate unhealthy food that is loaded with fat, glucose and fatty acids. In addition, you can also avoid processed food, which we all know is not good for the healthy life. Foxtail millets nutrition gives you your essential amount of vitamins and minerals. Foxtail millets can help you to build up a strong resistance against heart diseases and cancers. The unique benefit of foxtail millets helps you in eliminating viruses and germs in your body.

4. High in Antioxidant: The abundance of antioxidants, mainly (Tryptophan and amino acids) in Foxtail Millet helps in fighting damage causing free radicals and reducing oxidative stress. It also helps in relieving stress related ailments like anxiety, hypertension, depression, and headaches. It works amazingly in relieving sleep disorders like Insomnia along with cerebral pains and Migraine.

5. Prevents Cancer:  By eating more than 30g of fiber every day women can easily reduce their chances of breast cancer by more than 50%. Research has revealed fiber as the easiest and best ways to forbid the outbreak of breast cancer in women. Breast cancer is one of the most common and deadliest forms of cancer, this is a tip that every woman should consider.

6. High in Calcium content: Foxtail Millet is rich in Calcium which is very important for strengthening bones. It also contains D vitamin. Foxtail millet consumption helps in the development of bones in children and supports to maintain bone health in adults. Sprouted Foxtail millet helps to fight diseases such as osteoporosis at bay and could reduce a risk of fracture.

7. Weight loss: Foxtail contains an amino acid (Tryptophan) which will trim your appetite and helps to tighten your belly. Foxtail millet gets digested at a slower rate thus keeps one away from in taking extra calories. The fibers present in foxtail millet give a feeling of fullness which helps to controls excessive food consumption.

8. Lowering blood Cholesterol: Foxtail millet contains amino acids (Lecithin and Methionine) which lessen the cholesterol level by driving out the excess fat from the Liver. Foxtail Millet also contains amino acid (Threonine) which hinders the formation of fat in the liver, which makes the cholesterol level of the body sink.

9. Anti Aging: The grain has anti-aging properties. By adding Foxtail millet in your diet, you can have a smooth, youthful skin thanks because the amino acids such as (lysine and methionine) which help in the formation of collagen, which helps in slowing appearance of wrinkles. Foxtail millet is known to inhibit cross-linking of collagen. Cross-linking of collagen happens when molecules forms cross-links between and within collagen molecules in the skin, tendons, and blood vessels. Cross-linking of collagen reduces elasticity and leads to stiffness. This is mostly associated with aging.

10. Brain Growth: Iron helps in the brain development. It supplies oxygen to the brain as it uses about 20% of blood oxygen. Iron is directly associated with the brain functions. The adequate amount of blood if received by the brain helps to promote the cognition and prevents Alzheimer’s disease and dementia. This will supply adequate amount of iron which is essential for the brain oxygenation.

 

Ancient Use of Foxtail Millet:

 

Foxtail millets are a healthy part of both western and ayurvedic medicine. In Ayurvedic medicine, foxtail millets are used to make medicine sweet, light and dry. This makes them useful because they are nourishing as well as satisfying, but also light and easily digestible. In western medic, foxtail millets are a non-acid forming food, non-glutinous, and highly nutritious. This makes them easily digestible, soothing and are useful for those with celiac disease or gluten sensitivity. Foxtail millets have a higher presence of phosphorus, potassium, iron and magnesium. Foxtail millets  are very rich in calcium, 10 times more of rice or wheat. Foxtail millets are  high on the Glycemic Index , so it was prepared with  some high quality oil, like pure desi ghee and with high fiber foods, to slow the Glycemic Index of the dish.

How to Incorporate Foxtail millet in cooking:

Nowadays many households are adding millets in their daily diet. They look alluring because of their fiber content and protein with low-fat grains (they are actually small seeded grasses). Foxtail millets are easy to cook and can be adapted in many Indian recipes. You can Purchase best quality Foxtail Millets with us.

Foxtail Millet is generally cooked as a porridge as a healthy breakfast in the morning, but there are many other ways to incorporate millet in your cooking. You can add raw millet into quick breads, or muffins, quick breads for extra crunch. You can use millets in while making granola bars. Use Foxtail millet to thicken soups, or as a base for warm grain salads. You can also buy millet grits which are extremely quick-cooking and are wonderful in any preparation you'd think to use polenta or grits

There is no hard and fast rule in reworking Foxtail millets to any recipe, the Foxtail millets can be eaten with any gravy dish or with hot sambar or as a substitute for rice. A filling and satisfying meal coming together in very little time with minimal effort, more so if you have the side dish prepared or being prepared along the side. I love the flexibility millets offer.

Here are some delicious recipies to help you out:

Foxtail millet Salad

110g Foxtail millet, cooked according to packet instructions

1 tbsp chopped fresh mint

4 spring onions, including the green parts, chopped

2 tbsp chopped fresh coriander

1 mango, peeled, finely chopped

2 tbsp olive oil

½ lemon juice

Salt according to taste

Pepper - a dash or two

Method

 

Combine all the ingredients in a bowl and mix together.

 Serve with grilled chicken, fish or panner.

 

Spinach Millet Pulav delectably packs the supplements acquired from spinach and increase to a great degree salubrious fixing with Foxtail millet.

Ingredients:

  • 2 cups of water
  • 1 cup of Foxtail millet
  • 2-3 jeera
  • 1 bay leaf
  • 3-4 Black peppercon
  • 1 tsp of Ghee
  • Chick peas ½ cup (Kabuli chana)
  • 1 inch cinnamon
  • 1 tsp Lemon juice
  • ½ cup of  Onions
  • 1 cup of spinach chopped
  • Salt to taste

Preparation:

  • Wash the millet and soak in enough water for 35 mints.
  • Soak chickpeas overnight and boil them with a pinch of salt.
  • Heat the Ghee in a pan.
  • When the ghee is hot, add jeera, peppercorn, bay leaf and cinnamon stick.
  • Add Onions and fry then until translucent.
  • Drain the millet and add it in the pan along with salt, lemon juice, boiled chickpeas and 2 cups of water.
  • Keep the heat low and cover the lid and cook the pulav until the water is absorbed.
  • Add the spinach just before 5mints of cooking.
  • Switch off the stove and let the pulav rest for 5mints.
  • Serve hot with raita and enjoy the food.

 

Foxtail patties

Ingredients required:

  • 2-3 tbsps of olive oil or any other oil.
  • 1 3/4 cup of water.
  • ¾ cup of foxtail millets.
  • ½ cup of breadcrumbs and cheddar cheese
  • ½ cup of basil chopped one.
  • ½ tbsp of Black pepper.
  • 1 tbsp of salt for taste.
  • 2 green chilies

Method:

  • Wash the millets in and Pressure cook by adding  1 ¾ of water for 2 whistles. Once the cooker’s pressure is released, expel the millets, pound with a spoon and keep aside.
  • To the Pounded millets, include every single other ingredients and blend well with fingertips.
  • Add in 2 medium potatoes & breadcrumbs, boiled and pounded.
  • Make 6-8 balls and level on your palm to make patties (you can give any shape to it).
  • At this stage you could cover the plate with stick film and refrigerate for couple of hours until the point when you have to make them.

 

  • Oil a non stick tava, on medium heat; put the patties in a single layer. Once the base side turns Golden colour, turn to the other side and cook for an additional 5 minutes until you get nice colour.

Serve hot with ketchup, chutney or marinara sauce.

 

 

         

 



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