Foxtail Millet: Benefits, Nutrition, Uses, Recipes & More
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- Last update: 08 November 2024
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In the world of nutrition, sometimes the smallest grains can pack the mightiest punches. Foxtail millet is an ancient cereal grain that has nourished people for centuries. Packed with amazing benefits, essential nutrients, and culinary versatility, foxtail millet is a hidden gem in the realm of healthy eating. In this article, we’ll uncover the exceptional foxtail millet benefits, nutritional value, potential side effects, and delicious recipes associated with foxtail millet. Get ready to explore the world of this nutrient-packed grain.
What is Foxtail Millet?
Foxtail Millet is the teeny, tasty, and terrific grain that’s been wowing taste buds across Asia and Africa for aeons! It’s part of the millet fam – those little seeds that thrive even in the harshest conditions. Foxtail millet goes by many names, like the ultimate undercover agent! In Hindi, it’s the kangni, in Telugu, it’s the korralu, in Tamil, it’s the thinai, and in Malayalam, it’s the thina.
Foxtail millet is your culinary sidekick – it’s like the superhero of grains! This millet is your ticket to culinary stardom! Transform it into creamy porridge, fluffy bread, flapjack magic, salad sensation, and even give it a soupy twist! And guess what? It’s like the superhero of grains – gluten-free and packed with protein, fibre, iron, calcium, and a stash of precious minerals. This little grain’s got it all!
Plus, it’s got a superpower – a low glycemic index, so no crazy blood sugar rollercoasters here! It’s like a health wizard for your digestion, immunity, and energy levels, and it’s even got the backstage pass to fab skin and fabulous hair!
Foxtail millet is not only good for you but also the planet. It is a sustainable crop that requires less water, fertilizer and pesticides than other grains. It can also prevent soil erosion and improve soil fertility. Foxtail millet is a smart choice for health-conscious and eco-friendly consumers.
Let’s explore the benefits, nutrition, side effects and more of foxtail millet. We will also share some delicious recipes that you can try at home with this amazing grain. Read on to discover the wonders of foxtail millet!
Foxtail Millet Nutritional Value (per 100g)
Foxtail Millet! It’s not just a delicious, versatile grain, it’s a powerhouse of goodness! Brace yourself for a whirlwind of essential nutrients that’ll have you feeling like a million bucks! Here’s a sneak peek at the nutritional treasures packed into every 100g of foxtail millet! Foxtail Millet Nutritional Value per 100g:
| Nutrient | Amount |
|---|---|
| Calories | 349 kcal |
| Protein | 11.2 g |
| Fat | 4.3 g |
| Carbohydrates | 63.2 g |
| Fibre | 6.7 g |
| Sugars | 0.2 g |
| Sodium | 5 mg |
| Iron | 3.6 mg |
| Calcium | 31 mg |
| Phosphorus | 290 mg |
| Magnesium | 114 mg |
| Potassium | 195 mg |
| Zinc | 1.7 mg |
| Vitamin B12 | 0.02 mcg |
| Folic Acid | 85 mcg |
| Vitamin A | 9 IU |
| Vitamin E | 0.05 mg |
Foxtail millet is like a nutritional jackpot – loaded with complex carbs, protein, fibre, and a treasure trove of minerals! It’s low in fat, sodium, and sugar! And it’s gluten-free too! Even our gluten-sensitive buddies can have a taste!
Benefits Of Foxtail Millet
Here are the amazing health benefits of foxtail millet;
1. Brain Booster
Foxtail millet contains a lot of vitamin B12, which is very important for your brain and nerves. Vitamin B12 helps your brain cells to communicate and send messages. Did you know that vitamin B12 is like a superhero for your nerves? Without it, you might find your memory, focus, and mood doing a disappearing act! So, let’s ensure you get your daily dose of this awesome vitamin! You may also get sick with diseases like Alzheimer’s and dementia.
Foxtail millet is like the plant kingdom’s secret stash of vitamin B12! While most plants miss out on this essential nutrient, foxtail millet packs a punch with 0.42 micrograms of B12 per 100 grams – even beating out some animal foods like eggs and chicken! So, if you’re skipping the meat and dairy, make friends with this little powerhouse to meet your daily B12 goals!
With this magical grain, you’ll be playing memory games, staying focused, and riding the good mood wave all the way! It can improve your memory, concentration, and mood. It can also prevent brain diseases like Alzheimer’s and dementia. So, why not give yourself a foxtail millet treat today and watch yourself shine?
2. Energy Enhancer
Do you want to feel energetic and lively all day long? Then you should eat foxtail millet. It’s loaded with those power-packed carbs that fuel your body and turbocharge your brain. Think of them as your cell’s favourite rocket fuel, keeping you sharp, focused, and ready to conquer the day.
And guess what? They’re the fancy complex kind, not your run-of-the-mill sugar and flour buddies. Complex carbohydrates take longer to digest and absorb, so they release energy slowly and steadily. This means that foxtail millet can keep you full and satisfied for a longer time. You will not feel hungry or tired soon after eating foxtail millet. You will also avoid the energy crashes and mood swings that happen when you eat simple carbohydrates.
It can provide you with sustained energy throughout the day. It can also prevent fatigue, weakness, and mood swings. It can also balance your blood sugar levels and prevent diabetes. So, why not give yourself a foxtail millet treat today and watch yourself glow?
3. Bone Strengthener
Time to build a fortress of strong bones and pearly whites! Say hello to foxtail millet, packed with calcium and phosphorus, the dynamic duo behind your bone and teeth power squad. They team up to keep things solid and spiffy. Plus, they give your muscles and nerves a high-five for proper function! And here’s the bonus round: foxtail millet is your secret weapon against bone woes like osteoporosis. Keep those bones mighty and defy the creaks and cracks of time! Let’s rock the strong bones game!
4. Skin and Hair Beautifier
Do you want to have smooth skin and luscious locks? Time to treat yourself to a foxtail millet feast! It’s packed with skin and hair superheroes – Vitamins A and E! These are like the ultimate bodyguards against cell damage and ageing. They’ve got your back, helping your skin glow and your hair flourish. Let’s give those cells a little extra love and rock that radiant look!
Wave goodbye to acne woes, thanks to its bacteria-busting powers. Plus, get ready for some seriously soft and supple skin that’s smoother than a dolphin’s backflip! And don’t even get me started on the hair game – say no more to hair drama with stronger, shinier locks.
From porridge to pancakes, the possibilities are endless! So, let’s get cookin’ and keep those little superheroes in tip-top shape! Foxtail millet is easy to cook and delicious to eat.
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Uses Of Foxtail Millet
Alright, let’s talk about the millet magic tricks! Foxtail millet is like a versatile wizard in the kitchen, ready to make your meals a whole lot more exciting and nutritious.
Here are some of the common and creative uses of foxtail millet that you can try at home:
- Rice Substitute: Swap out regular rice for foxtail millet and watch the magic happen! It’s gluten-free and won’t send your blood sugar on a rollercoaster. Serve it up as a side dish, or curry base, or toss it in salads for that extra crunch. Just wash, soak, and cook for fluffy perfection!
- Flour: Turn foxtail millet into flour for a gluten-free baking adventure! Bread, muffins, pancakes, and even cakes – the possibilities are endless! Just give those golden grains a roast, then blend them into flour for your culinary creations.
- Porridge: Warm, comforting, and oh-so-filling! Whip up a delicious porridge with foxtail millet. Add your choice of milk or plant-based alternatives, along with a dash of honey, jaggery, or sugar. Sprinkle in some nuts, seeds, fruits, or spices to jazz up the flavour and nutrition!
- Pudding: Cook up some foxtail millet with either regular milk or go tropical with coconut milk. Add a sprinkle of sugar or go all-in with condensed milk for that extra sugary splash! Give it a flavour boost with a dash of cardamom, saffron, or a splash of vanilla. It’s like a spa day for your dessert!
- Popcorn: Craving a crunchy snack? Time to pop some foxtail millet! Toss it in a microwave or on the stovetop with a bit of oil or butter. Season with salt, pepper, herbs, or cheese for that extra pizzazz!
So, there you have it – foxtail millet, the kitchen magician! Get creative and watch your meals transform into culinary masterpieces
Foxtail millet isn’t just a grain – it’s your ticket to a tastier, healthier culinary adventure! It’s as easy as pie and tastier than a barrel of monkeys. Brace yourself for a parade of delicious dishes – we’re talking porridge, bread, pancakes, salads, soups, and a whole caboodle of culinary creations!
Also Read: Pearl Millet Benefits & Side Effects
Foxtail Millet Recipes
Foxtail Millet Upma Recipe
Foxtail millet upma is a healthy and delicious South Indian breakfast dish made with foxtail millet, spices and mixed vegetables. foxtail millet – the gluten-free superhero packed with fibre, protein, and all the good stuff! Whip up this upma in a jiffy with a trusty pressure cooker. Top it off with chutney, yoghurt, or pickle for a taste explosion. Millets just got a whole lot more fun and fabulous!
Ingredients
- 1/2 cup foxtail millet, rinsed and drained
- 1/4 teaspoon mustard seeds
- 1 teaspoon white urad dal (split black gram)
- 1 teaspoon chana dal (split Bengal gram)
- 1 tablespoon peanuts
- 2 tablespoons ghee (clarified butter) or oil
- A pinch of asafoetida (hing)
- 10-12 curry leaves
- 1 green chilli, slit
- 1/2 cup onion, finely chopped
- 1/4 cup carrot, finely chopped
- 1/4 cup green beans, finely chopped
- 1/4 cup green peas
- 1/4 teaspoon turmeric powder
- Salt to taste
- 1.5 cups water
- 2 tablespoons coriander leaves, finely chopped
- Juice of half a lemon
Instructions
- Time to jazz up that pressure cooker! Heat some ghee or oil, and let the mustard seeds do their happy dance! Watch them crackle and pop with excitement! Then add urad dal, chana dal and peanuts and fry until golden and crisp.
- Add a pinch of magic with asafoetida, a sprinkle of sunshine with curry leaves, a dash of spice with green chilli, and a heap of fun with onions! Give it a swirl until those onions turn all soft and see-through.
- Toss in those colourful carrots, snappy beans, and peppy peas. Sprinkle in some turmeric and a pinch of salt for that extra zing. Mix it up like a pro.
- Pour in that water and let it do its bubbly dance. Add the star of the show – foxtail millets – and give it a whirl. Seal the deal with a lid and let the pressure cooker sing its 3-4 whistle symphony.
- Open the lid and fluff the upma with a fork. Sprinkle some leafy love with coriander leaves and give it a citrusy kick with lemon juice. Gently mix, and voilà!
- Now, serve it up piping hot or warm, with a sidekick of your favourite chutney, yoghurt, or pickle
Foxtail Millet Idli
Foxtail millet idli is a soft and fluffy South Indian breakfast dish made with foxtail millet, urad dal and rice flakes. Time for some idli magic! With a blender and a trusty pressure cooker, you’ll be an idli maestro in no time. Serve it up with a side of chutney, sambar, or podi for a taste explosion. Millets just got a fun-tactic makeover for a nutritious mealtime adventure!
Ingredients
- 2 cups foxtail millets, rinsed and drained
- 3/4 cup urad dal (split black gram)
- 1/2 teaspoon fenugreek seeds
- 1/2 cup rice flakes (poha or aval)
- Salt to taste
- Water as needed
- Oil for greasing the idli moulds
Instructions
- Wash and soak the foxtail millets, urad dal, fenugreek seeds and rice flakes separately in water for about 4 hours or overnight.
- Drain the water from the urad dal and fenugreek seeds and grind them in a blender with a little water to a smooth and fluffy batter. Transfer to a large bowl.
- Drain the water from the foxtail millet and rice flakes and grind them in a blender with a little water to a smooth batter. Add to the urad dal batter and mix well.
- Add salt to taste and stir well. The batter should be thick but pourable. If it is too thick, add some water and adjust the consistency.
- Time to give your batter a cosy blanket! Pop a lid on that bowl and let it snuggle up in a warm spot for about 8 hours or, better yet, let it have a slumber party overnight! The batter will rise and become bubbly.
- Grease the idli moulds with some oil and fill them with the batter. Do not overfill as the idlis will expand while cooking.
- Prepare a pressure cooker with some water in the bottom and place the idli stand inside. Cover with a lid without the whistle and steam the idlis on high heat for about 10 to 15 minutes or until a toothpick inserted comes out clean.
- Time to let those idlis take a power nap! Turn off the heat and let them snooze for 5 minutes. Then, with a gentle touch, coax them out of their moulds using a spoon or a knife. Rise and shine, little idlis!
- Serve hot or warm with chutney, sambar or podi of your choice. Enjoy!
Foxtail Millet Roti
This South Indian superstar is all about softness, taste, and a sprinkle of magic from millet flour, spices, and herbs. Whip it up on a griddle and let it boogie with curry, dal, or yoghurt. Millets just made mealtime a delightful dance!
Ingredients
- 2 cups foxtail millet flour
- 1/4 cup finely chopped onion
- 2 green chillies, finely chopped
- 1/4 cup finely chopped coriander leaves
- 1/4 teaspoon cumin seeds
- Salt to taste
- Water as needed
- Oil for cooking
Instructions
- Let’s get this millet party started! Time to throw a millet party in your super-sized mixing bowl! Toss in foxtail millet flour, onion, zesty green chillies, a confetti of coriander leaves, a dash of cumin seeds, and a sprinkle of salt for extra pizzazz! Then, with a splash of water and a touch of kitchen wizardry, work that dough into a soft, smooth masterpiece. Remember, we’re going for Goldilocks perfection – not too sticky, not too dry!
- Take that dough and give it a playful divide-and-conquer routine, shaping it into cute little balls. Sprinkle some flour on your rolling board and let the dough disco begin! Roll out each ball into a thin, fabulous circle. Feeling fancy? Use a plastic sheet or a banana leaf and give it a finger-patting dance for that perfect shape!
- Time to fire up the fun on your griddle! Give it a friendly oil massage and let it shine. Place your ro-ti-to on the stage and let it sizzle for a quick debut. Flip it like a pro and let the other side join the golden party, complete with delightful brown spots! Apply some oil on both sides and press gently with a spatula. Repeat with the remaining rotis.
- Serve hot or warm with curry, dal or yoghurt of your choice. Enjoy!
Foxtail Millet Dosa
This South Indian superstar is all about crispy goodness, packed with the power of foxtail millet, rice, urad dal, and a sprinkle of fenugreek seeds. Blend it up, pressure cook it, and serve it with chutney, sambar, or podi for a breakfast bonanza! Millets just turned mealtime into a delicious dance!
Ingredients
- 2 cups foxtail millet, rinsed and drained
- 1 cup idli rice, rinsed and drained
- 1 cup white urad dal (split black gram), rinsed and drained
- 1/2 teaspoon fenugreek seeds
- Salt to taste
- Water as needed
- Oil for greasing the dosa tawa
Instructions
- Get your big bowl and throw in the foxtail millet, rice, urad dal, and a sprinkle of fenugreek seeds. Let the water flow and let those grains have a splashing good time for a solid 6 hours.
- Drain the water and let those soaked goodies hop into the blender. Give them a whirl with a splash of water until you’ve got a smooth, thick batter that’s ready to rock and roll!
- Transfer the batter to a large bowl and add salt to taste. Mix well and cover the bowl. Let it ferment in a warm place for about 8 hours or overnight. The batter will rise and become bubbly.
- Heat a dosa tawa over medium-high heat and grease it with some oil. Pour a ladleful of the batter on the tawa and spread it in a circular motion to make a thin crepe.
- Sprinkle a bit of oil around the edges and let it sizzle into a delicious golden brown, with just the perfect amount of crispiness! Then, with a flick of the wrist, flip it and let the other side join the crispy party for a few seconds.
- Fold the dosa and transfer it to a plate. Repeat with the remaining batter.
- Serve hot or warm with chutney, sambar or podi of your choice.
Also Read: 10 Delicious Foxtail Millet Recipes for Nutritious Meals
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Side Effects Of Foxtail Millet
Foxtail millets, known for being gluten-free, may pose concerns. Despite their gluten-free nature, they could contribute to weight gain and potentially elevate the risk of certain chronic diseases. A study by Gaitan et al. in 1989 highlighted the richness of foxtail millets in C-glycosyl flavones, suggesting a possible association with goitre or enlarged thyroid. It’s essential to be mindful of these aspects while incorporating foxtail millets into your diet.
Here are Foxtail millet side effects:
1. Throat Tickle
It might stir up a scratchy throat, or bring along a goiter or allergies to the party. No worries though, just give it a good wash, soak, and cook it up right. And remember, don’t go overboard! If you’ve got any health mysteries or allergy adventures, it’s always good to get the doctor’s thumbs-up before diving in
There are many health benefits associated with foxtail millet, including improved well-being. But you should also be careful and moderate when you eat it.
This little millet has a husk that might play tricks on your throat. To dodge any coughing fits or tickles, give it a good wash and soak before cooking, and chew it like a champ!
2. Thyroid
Watch out for those goitrogens! They might mess with your thyroid party. If you’re already on the thyroid train, consider keeping your foxtail millet intake in check or balance it out with iodine buddies.
You see, foxtail millet is in cahoots with a gang called goitrogens – think cabbage, broccoli, cauliflower, and kale – they’ve got a compound named thiocyanate that can throw a spanner in the works for your thyroid’s iodine party. This might lead to a goitre or some thyroid mischief. Especially if you’re munching on raw or giant heaps of foxtail millet, or if your iodine levels are playing hide and seek. Got a thyroid tale? Best to chat with the doctor.
3. Allergy Alert
Some folks might have a beef with other stuff in it, like lectins, phytates, and oxalates. They’re like the party crashers that can mess with your digestion and cause a ruckus. So, while it’s a top pick for some, others might want to keep an eye out for these mischievous characters.
But hey, a few pointers for millet mastery: no millet marathon, balance it out with other goodies. Give it a spa day with a good wash and soak before cooking, and say goodbye to any unwanted hitchhikers! And of course, let’s add some zing with spices and herbs! If you’ve got any health quirks, a chat with the doctor is the way to go.