Foxtail Millets: Top Benefits and Recipes

In India’s arid and semi-arid regions, foxtail millet is a significant crop. Since the Sangam era, it has been a mainstay of the population’s diet in South India. It is frequently mentioned in ancient Tamil writings and is frequently linked to Lord Muruga and his wife Valli.

Foxtail millet is one of China’s most popular and widely grown food crops, especially among the underprivileged in its arid northern region. Foxtail millet is frequently grown in arid highland areas of Southeast Asia. For fodder, it is cultivated on a moderate scale throughout Europe and North America, and to a lesser degree for birdseed. Among other types of millets in India, foxtail millets are also consumed widely.

Foxtail millet was originally a significant staple crop in the north of the Philippines, but wet rice and sweet potato farming eventually took its place.

It is a warm-season crop that is usually sown in the late spring. With a typical yield of 3,000–4,000 kilograms (1.3 — 1.8 acre) of hay or fodder or 15,000–20,000 kilograms (6.7-8.9 short tons/hectare) of green matter, harvesting for hay or fodder can be completed in 65–70 days. A normal grain yield of 800-900 kilos per hectare (0.36-0.40 acre) is harvested in 75–90 days. It is good for growing in arid places because of its early maturity and effective water supply use.

Foxtail Millets: Benefits

The goodness of proteins, carbohydrates, vitamins like vitamin A and E, and minerals like phosphorus, calcium, magnesium, salt, etc. are all abundant in foxtail millets.

It has drawn particular interest due to its superior nutritional content and possible health advantages, such as its anti-tumor, anti-oxidant, and anti-arteriosclerotic properties.

Foxtail Millets for Controls Diabetes

As it keeps you fuller for longer, foxtail millet is an excellent substitute for rice. The secret is to substitute cooked foxtail millet for rice to prevent mid-afternoon hunger sensations and a sharp rise in blood sugar. A meal with a low glycemic index (50.8) is the best option for lowering blood sugar and glycosylated hemoglobin. In comparison to wheat and rice, foxtail millet has a low glycemic index (GI), which means it raises blood sugar levels slowly in the body. Thus, millets for diabetes can be extremely helpful. 

Foxtail millet improves glycemic control and reduces insulin, cholesterol, and fasting glucose levels in people with Type-2 diabetes.

A study by a Hospital on patients with type-2 diabetes revealed that those who ate Foxtail Millet dosa and  multi millet dosa had lower blood sugar levels than those who ate dosa made of rice.

Foxtail Millets for Weight Loss 

Foxtail millet has a lot of tryptophan, which slows down digestion and keeps us from consuming additional calories. It helps curb your appetite. The high dietary fiber content of foxtail millet aids with weight control.

While foxtail millet reduces the buildup of fat in the body, it is thus time to boost your intake if you struggle with excessive belly fat. One might claim that it provides us with a sensation of fullness in our stomachs and keeps us from overeating.

Foxtail Millets for Bone Strength

Since they are high in iron and calcium, foxtail millets help to keep bones and muscles healthy.  Calcium aids in maintaining the health of our bones. Long-term calcium insufficiency causes osteoporosis, dental abnormalities, and changes to the brain.

In every 100 grams of grain, foxtail millet has 31 mg of calcium. It helps the body get the calcium and phosphorus it needs to fight off osteoporosis, spondylitis, brittle bones, inflammation, and inflammatory conditions.

Foxtail Millets Improves Functioning of the Nervous System

Due to its high vitamin B1 content, foxtail millet can help prevent a number of neurological conditions. This nourishing cereal’s iron content slows the course of Parkinson’s disease and Alzheimer’s disease and increases blood flow to the brain. For 100 g of grains, foxtail millet has 12.3 g of protein. The nervous system benefits from protein when it is operating properly.

Foxtail Millets Enhances Heart Health

It is free of gluten, high in protein, and low in carbohydrates. Include foxtail millet in the diet regularly to protect your heart from various illnesses. The vitamin B1 found in foxtail millet aids in the formation of the neurotransmitter acetylcholine. It facilitates the communication between muscles and nerves. Assisting in blood pressure control lessens the likelihood of a heart blockage. Heart dysfunction results from a vitamin B1 deficiency.

Foxtail Millets Boosts Immunity

Foxtail millet is a nutritional powerhouse that helps you stay strong, maintain your stamina, and develop your immune system to fight off any lingering diseases. Add this strength-boosting millet in your regular diet to aid in the battle against illnesses and regain your vitality! To combat illnesses and rebuild stamina, include this power millet in your regular diet.

Foxtail millet is used to prepare meals for breakfast, supper, and lunch.

It’s a tasty sweet dish because of the nutty taste.

It can be processed into flour, from which we may make rotis, cakes, and bread.

It is used for making alcoholic beverages.

The bioavailability of nutrients increases when they are combined with pulses in our bodies.

FOXTAIL MILLET: HOW TO COOK?

Ways to incorporate foxtail millet and millet based food products into our diet:

We may use foxtail millet, a multipurpose grain, for breakfast, lunch, and dinner. You may use it to make multi millet upma with the help of Multi millet rava for breakfast, pulao, khichdi, and biryani for lunch, and roti for dinner. Include foxtail millet two to three times each week. Foxtail millet must be soaked for 6 to 8 hours in order to break down the phytic acid and improve digestion.

• Foxtail millet can be used to prepare meals for breakfast, dinner, and lunch.
• It can make for a tasty sweet dish because of its nutty taste.

• It can be processed into flour, from which we can make rotis, cakes, and bread.
• It is used for making alcoholic beverages.
• The bioavailability of nutrients increases when they are combined with pulses in our bodies.

To maximize the benefits of cooking foxtail millet seed, try these methods:

1. Soak before using- Soak the millet in 3–4 times as much water, or for at least 6 hours. Swish the millet about with your fingers or stir it, then drain the mixture until the water is clear.

By soaking the millet overnight, you may ensure that the phytic acid, which prevents nutrients from being absorbed, is broken down.

2. If not soaking, toast – It’s up to you whether to wash their millet or not don’t and you may toast the millet in a sauté pan before you start cooking to bring out a subtle amount of nuttiness to their taste profile.

3. Add extra liquid to adjust the texture. Foxtail millet can also be made as a porridge or prepared with a lighter, looser texture akin to couscous. Use millet and water in a 2:1 ratio.

4. Pressurized Cooking: Foxtail millet is pressure cooked for a few whistles after being soaked in water. The millet should be grainy after cooking. For a fluffy texture, mix millet and water in a 2:1 ratio; for a softer consistency, use a 3:1 ratio.

5. Dal, curry, chutney, or pickle can be used to accompany the cooked millet.

6. Cook boiling millet in a stir-fry of vegetables.

Kakum Upma/Foxtail Millet Upma Recipe/Multi Millet Upma

Ingredients:

• Foxtail millet ½ cup – washed and soaked for 2 hours(or any other millet of your choice)
• ¼ cup Suji (roasted)
• ½ tablespoon Ghee
• Curry leaves 3 to 4
• ½ Chopped onion
• ½ Grated ginger
• 1 Chopped tomato
• Boiled mixed vegetables 1 cup (Peas, carrots, beans or anything of your choice)
• ½ tsp Chilli powder
• Salt and sugar to the taste
• Chana daal, urad dal, mustard seeds 1 tsp each
• ¼ tsp Hing
• Red dried chillies
• 1 ½ cups Boiling Water
• Chopped green coriander leaves to garnish
• 3 to 4 Fried cashews

Cooking Procedure:

1. Heat an iron saucepan (kadai) first. Add ghee, lentils (chana, urad, and mustard), and wait as they crackle. Next stir in the hing, curry powder, and red chili flakes.
2. Next add the onions and ginger and cook until fragrant. Cook for one minute after adding tomatoes. Then mix thoroughly before adding the veggies and soaked millet.
3. Then, stir in the sooji. After the food is soft and done, cover it and simmer it on a moderate heat with the spices and boiling water.
4. Serve with your preferred chutney and garnish with cashews and chopped coriander leaves.

To make multi millet upma, you just need our multi millet rava and half of your job would be done!

Multi Millet Idli Rava Recipe

Servings: 10 Idlis

Ingredients:

• 1 cup Mixed Millet Rava
• 1 tbsp Oil
• 1 tbsp Chana dal
• 2 tbsp Broken Cashew Nuts
• 1 tsp Mustard Seeds
• 1 Green Chilli
• Curry Leaves
• 1 Carrot  (medium-sized)
• 1 cup Buttermilk
• Salt to taste
• 1/2 tsp Baking Soda

Cooking Procedure:

• Heat oil in a pan. Add chana dal.
• Add cashew nuts when it begins to brown.
• Add mustard seeds when they are golden.
• Add curry leaves and green chilies after they start to crackle.
• Over medium heat, add the millet rava and cook until golden and aromatic
• Add grated carrot and salt after removing from the flame.
• Get your idli steamer ready and grease the plates.
• Form a thick batter by stirring in the buttermilk.
• Finally, mix the baking soda well and pour it into idli molds.
• To make the idlis firm to the touch, steam cook for 10 to 13 minutes.
• Take them out of the steamer and allow them to cool before removing them from the mold.
• To remove the idlis from the mold, use a spoon or a spatula. Serve with your favorite chutney.

Similarly, you can make other recipes such as:

Multi millet idli rava recipe with Multi Millet Idli Rava. Multi millet idli can be made with Multi Millet Idli (Instant Mix) and multi millet dosa can be prepared with Multi Millet Dosa (Instant Mix). Moreover, you need not be an expert in making Millet based food products, as our Multi Millet Dosa (Instant Mix) and Millet Idli (Instant Mix) are super easy for anyone to make.

Bemillety has a range of millet based food products that will save you the time and money of trying to find superfoods like millets.