Barnyard Millet (Kuthiraivali)

Barnyard millet, also known as Kuthiraivali, Jhangora, Oodalu, moraiyo, and Barnyard millet Hindi name is Bhagar millet, is a small, nutritious grain that has been cultivated for centuries in India, Africa, and Asia. It is a gluten-free grain that is rich in protein, fiber, iron, and calcium.

Barnyard Millet Benefits

Barnyard millet offers many health benefits due to its rich nutrient content. Here are some of the key advantages of incorporating barnyard millet into your diet:

• Weight Management: Barnyard millet’s high fiber content promotes satiety, keeping you fuller for longer and reducing overall calorie intake.
• Blood Sugar Control: Barnyard millet’s low glycemic index helps regulate blood sugar levels, making it suitable for individuals with diabetes or prediabetes.
• Digestive Health: The abundant fiber in barnyard millet aids in digestion, preventing constipation, and promoting regular bowel movements.
• Heart Health: Barnyard millet’s magnesium content helps lower blood pressure and cholesterol levels, contributing to a healthy cardiovascular system.
• Bone Health: Barnyard millet’s richness in calcium supports strong bones and teeth, reducing the risk of osteoporosis and fractures.

Use of Barnyard Millet

Barnyard millet is becoming increasingly popular and can be found at many health food stores, grocery stores, and online retailers. You may also find barnyard millet at local farmers’ markets or ethnic grocery stores.

A world of delicious recipes is waiting to be discovered using barnyard millet. Here are a few suggestions to inspire your culinary adventures:

• Barnyard Millet nutritional Upma: A savory porridge made with barnyard millet, vegetables, and spices, perfect for breakfast or a quick snack.
• Barnyard Millet Dosa: Thin crepes made from barnyard millet flour, a South Indian staple that can be enjoyed with various chutneys and sambar.
• Barnyard Millet Idli: Steamed cakes made from fermented barnyard millet and lentil batter, a nutritious and flavorful South Indian breakfast option.

Barnyard Millet Kheer: A creamy and sweet pudding made with barnyard millet, milk, nuts, and spices, a delightful treat to end your meal.

How To Use

Basic preparation:
Washing: Rinse Jhangora 2-3 times in clean water.
Soaking: Soak it in water for at least 10 minutes, or preferably overnight, to improve digestibility and reduce cooking time.
Cooking: You can cook it in a pressure cooker or a saucepan. In a pressure cooker, add 2 parts water for 1 part Jhangora and cook for 3-4 whistles. In a saucepan, add 3 parts water and simmer for 20-25 minutes, or until cooked through.

Tips:
Roasting Jhangora before cooking can enhance its nutty flavor.
You can grind Jhangora flour at home or purchase it from stores.
Jhangora is a good source of protein, fiber, iron, and calcium.
It’s gluten-free and easy to digest, making it suitable for people with gluten sensitivities or dietary restrictions.

Nutritional Value

Barnyard millet is a nutrition powerhouse, packed with essential nutrients like protein, fiber, iron, and calcium:

• Calories: 370
• Protein: 10 grams
• Fiber: 11 grams
• Iron: 7 milligrams
• Calcium: 340 milligrams