LOVELY LITTLE MILLET (SAMAI)
Millets are a group of highly variable small seeded grasses, largely grown all over the world as cereal crops or grains. It is rich in nutrients like calcium, fibre, protein and minerals. It has high nutrition when compared with rice and wheat. Millets are called as miracle grains or wonder grains.
Little Millets or Samai(in tamil) comes from the Millets family. Little millet is also called as Moraiyo,Kutki,Shavan and Sama. It is rich in vitamin B and minerals like calcium,iron,zinc and potassium. It helps to control the weight gain. Little millet is widely used in Indian kitchen in various traditional dishes.
ORIGIN
Little Millet originated in South east Asia.It is grown all over India particularly in Madhya Pradesh, Orissa, Jharkhand and Uttar Pradesh. It can withstand both water logging and drought and cultivated up to 2000m above sea level.
NUTRIENTS IN LITTLE MILLET (PER 100 GRAM)
| CARBO- HYDRATES | PROTEIN | ENERGY | Fe(Mg) | P (Mg) | K | NIACIN | Mg | FOLIC ACID | Ca |
| 67 g | 7.7 g | 341Kcal | 9.3mg | 220mg | 129mg | 3.2mg | 133mg | 9.0mg | 17mg |
- Researchers says that the little millet and kodo millet have around 38% of dietary fiber, which is highest among the cereals.
- Little millet is a good source of protein and iron.
- Little millet has healthy polyunsaturated fatty acids(PUFA).
SUPERFOOD USED IN RELIGIOUS FASTING
Many religious practices include fasting as an important part. Little millet has the highest fiber content among all the cereal grains. It is considered highly auspicious and little millet is substituted for rice during religious fasting. It is widely used during Navaratri and Ekadashi fasting.
HEALTH BENEFITS
GOOD FOR HEART
The magnesium content in little millet helps to improve heart health, vitamin B3(niacin) content in it helps to lower the cholesterol, phosphorus in fat metabolism and energy production.
RICH IN ANTIOXIDANTS
Little millets are high in antioxidants like polyphenols, phenolic compounds,tannins and flavonoids.They reduce the metabolic syndrome and improve the immune system.They have anticarcinogenic, anti inflammatory and anti viral properties.
GOOD FOR DIGESTION
Little millet is a wonderful millet suitable for all age groups. It helps to heal all the digestion problem and prevents constipation. It improves the semen counts of men. It also helps to regulate irregular menstrual cycle.
GOOD FOR DIABETES AND OBESITY
Little millet is a whole grain food containing complex carbohydrates with high fiber and healthy phytochemical helps to fight lifestyle diseases like obesity and diabetes.Little millets are highly recommended for people with diabetes, obesity and cardiovascular diseases.
LITTLE MILLETS USAGE
These millets are smaller in size and they cook faster than rice and other millets.Little millet flour are used to make roti,baked and other items.You can make delicious food with little millet like dosa, idli, upma, khichdi, tomato rice ,curd rice, porridge, payasam, halwa and other varieties.Little millet are healthy and nutritious and can be a worthy addition to diet.
LITTLE MILLET IDLY
- Soak one cup of little millet in water for 3- 4 hours. Similarly wash and soak ¼ cup of urad dal and ½ tsp of fenugreek in water.
- Then grind the urad dal smoothly and grind the little millet slightly coarse in texture. Mix them together with salt.Make sure the batter is not too thick or thin.
- Now ferment the batter overnight for 6-8 hours and can be prepared like normal rice idly. Fermentation depends on the climate of your place.
- This little millet idly goes well with chutneys.
THE BOTTOM LINE
Little millet is a good option for all fitness lovers as it is enriched with fiber and minerals. Millets are advised to take in moderation because excessive consumption can lead to some side effects. Millet based diet works effectively for people with diabetes and cardiovascular diseases as millets regulates the blood sugar level and boosts immunity.
“Health and intellect are the two blessings of life.”