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KODO MILLET- The New Superfood You Should Add to Your Diet

Hey there!

Ever heard of Kodo Millet? If not, you're in for a treat! Picture this: a tiny grain packed with loads of goodness that can do wonders for your health. Intrigued? Let's dive in!


Kodo millet Unpolished

 


 

Kodo Millet is not just any grain – it's a superstar in the world of nutrition. Think of it as a small but mighty powerhouse that's been around for ages, quietly delivering a treasure trove of nutrients to those who embrace it.

So, what makes Kodo Millet so special? Well, for starters, it's rich in fiber, protein, vitamins, and minerals. This means it's great for your digestion, keeps you feeling full and energized, and supports overall well-being.

But that's not all! Kodo Millet is also gluten-free, making it a fantastic option for folks with gluten sensitivities or those looking to explore alternative grains.


Nutritional Value of Kodo Millet:

  Nutritional Components of Kodo Millet

 Nutrients

Quantity (100gm)

Protein 

10.6 gm 

Fat

4.2 gm

Fibre

10.2 gm

Ash

2.95 gm

Calorific value

346 kcal

Carbohydrate

59.2 gm

Minerals

4.4 gm

Calcium

27 mg

Phosphorus

188 mg 

Iron

0.5 mg

Riboflavin

0.09 mg

Niacin

2.0 mg 

 

How to Properly Wash Kodo Millets:

Did you know there's a key step most folks miss when soaking Kodo millet? Let's uncover this often-overlooked secret that can supercharge the health perks of this little grain.

Imagine this: as you soak Kodo millet, it releases water-soluble minerals, giving the water a faint, earthy color—a sign of its hidden nutritional gems. But here's the thing: many folks unknowingly toss out this liquid gold, not realizing its incredible value.

The big mistake? Over-rinsing and washing the millet, washing away its precious nutrients. And worse, pouring out the water, tossing away essential minerals and antioxidants.

But fret not! Here's the lowdown on unlocking Kodo millet's full potential:

 

1. A Gentle Rinse: Start by giving the Kodo millet a quick rinse under plain water to remove any dirt or dust.

2. Dive into Soaking: Let the Kodo millet soak in drinkable water for a good 6 to 8 hours. But here's the twist: don't toss out this enriched water—use it!

3. Liquid Gold: When it's time to cook, don't pour out this now-enriched water. Cook your Kodo millet in it to retain its nutrients.

 

4. Enjoy the Rewards: By following these easy steps, you're not just soaking millet—you're unlocking its nutritional powerhouse. So, savour every bite of nutrient-packed Kodo millet, knowing you've made the most of its health benefits.

Let's rewrite the soaking rulebook for Kodo millet—because when it comes to nutrition, every drop matters.

Enjoy the wholesome goodness and versatility of these nutritious grains in your meals!

 

 Key Differences from Rice Soaking

- Unlike rice, Kodo Millets generally require a longer soaking time of 4 to 6 hours or overnight due to their smaller size and harder texture.

- While rice soaking often involves washing to remove excess starch, soaking Kodo Millets primarily focuses on eliminating bitterness and enhancing digestibility.

- Kodo Millets may not swell or expand as visibly as rice during soaking, but they soften considerably, making them easier to cook and digest. Incorporating Kodo Millets in Home

Incorporating Kodo Millet into your diet is not only good for you but also for the planet! It's sustainable, requires less water to grow, and promotes biodiversity in agriculture.

 

Why stick to the fancy stuff when you can enjoy the simplicity and deliciousness of Kodo Millet in these easy recipes? Let's dive into three straightforward yet delightful dishes that showcase the natural goodness of this underrated grain.

 

Kodo Millet Upma – One Breakfast For All!


Yummy Kodo Upma

 

Kodo Millet Upma isn't just for breakfast – it's a versatile dish suitable for any time of day. Simply swap the traditional Suji with Kodo Millet for a wholesome twist. Here's how:

 

1. Instructions:

   - In a pan, heat oil and prepare your usual upma tempering with peanuts, curry leaves, green chilies, mustard seeds, onion, and ginger.

   - Add any chopped vegetables for extra flavor and texture, and sauté until softened.

   - Add soaked Kodo Millet and water, then cook until the water has evaporated.

   - Finish with peanuts and chopped coriander before serving hot.

 

 Kodo Millet Kheer - A guilt-free delight!


Mouthwatering Kodo Kheer

 

Why not satisfy your sweet tooth with a guilt-free indulgence? Kodo Millet Kheer offers all the creamy goodness of traditional kheer without the worry of excessive fat and calories. Here's what you need:

 

1. Ingredients:

   - Milk (dairy or coconut/almond milk)

   - Dehusked Kodo Millet: 1/3 cup

   - Sweetener (stevia, dates puree, coconut sugar)

   - Cardamom powder: 1/4 tsp or 3 to 4 pods

   - Sliced dry fruits of your choice

 

2. Instructions:

   - Soak Kodo Millet in warm water for at least 30 minutes after rinsing.

   - In a heavy-bottomed pan, simmer your choice of milk until it thickens.

3.Add drained Kodo Millet to the boiling milk and cook thoroughly, stirring occasionally.

4. Once the millet is cooked, add your preferred sweetener and mix well.

5. Adjust the consistency with water or milk as desired, then let it cool6. Garnish with sliced dry fruits before serving. Why These Recipes?

 

We've chosen these recipes deliberately to showcase the versatility and deliciousness of Kodo Millet without unnecessary complexity. From a comforting upma to creamy kheer, these dishes prove that simplicity is the key to enjoying the wholesome goodness of Kodo Millet. So, what are you waiting for? Let's get cooking and savour the natural flavours of this underrated grain!

 

Side Effects of Kodo Millets:

 

1. Digestive Discomfort: While Kodo Millets are highly nutritious, consuming them excessively may lead to digestive discomfort such as bloating or gas in some individuals. It's essential to moderate your intake and observe how your body responds.

2. Anti-nutrients: Kodo Millets contain compounds that can make it harder for your body to absorb certain minerals. Soaking or cooking them can help reduce this effect.

3. Allergic Reactions: Rarely, some people might be allergic to millets, including Kodo Millets. Watch out for symptoms like rashes, itching, or difficulty breathing.

4. Blood Sugar Levels: While Kodo Millets are generally good for managing blood sugar, people with diabetes should monitor their levels when eating them.

5. Goitrogens : These compounds in Kodo Millets can sometimes affect thyroid function, but it's usually not a big concern unless you eat a lot of them.

 

Overall, Kodo Millets are safe for most people, but it's wise to eat them in moderation and watch out for any unusual reactions. If you have any concerns, talk to your doctor.

 

FAQs

 

Q: What is Kodo Millet? 

A: Kodo Millet is a type of small-seeded grain that belongs to the millet family. It's cultivated for its edible seeds and is known for its nutritional value.

 

Q: How do I cook Kodo Millet? 

A: Kodo Millet can be cooked similarly to rice. Rinse it, add water (ratio of 1:2), and simmer until soft. It can also be used in dishes like porridge, salads, and soups.

 

Q: Is Kodo Millet gluten-free? 

A: Yes, Kodo Millet is naturally gluten-free, making it a suitable option for individuals with gluten sensitivities or celiac disease.

 

Q: What are the health benefits of Kodo Millet? 

A: Kodo Millet is rich in fiber, protein, vitamins, and minerals. It supports digestive health, helps regulate blood sugar levels, and contributes to heart health.

 

Q: How long does it take to soak Kodo Millet? 

A: Kodo Millet can be soaked for 6 to 8 hours or overnight to soften it and improve its digestibility before cooking.

 

Q: Can Kodo Millet be consumed daily? 

A: Yes, absolutely. Although Kodo millets contain anti-nutrients like phytic acid and polyphenols, processing methods such as soaking aid in reducing their levels, ensuring better nutrient availability.

 

Q: Is Kodo millet easy to digest? 

A: Indeed, Kodo millet, being rich in fiber, soluble minerals, and gluten-free, is easily digestible. Its nutritional components—fiber, iron, protein, and low phosphorus—offer substantial benefits for heart, liver, kidney, and gut health.

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