Barnyard Millet: A Wholesome Grain for Weight Management and More Barnyard Millet, also known as Sanwa or Udalu in some regions, is a nutritious grain that offers several health benefits. Here are some key points about Barnyard Millet, including its health benefits, nutritional value, and ways to incorporate it into your diet: Nutrition: Essential nutrients: Barnyard Millet is a good source of essential nutrients, including B vitamins such as niacin and thiamin, minerals like magnesium and phosphorus, and antioxidants. Protein content: It is relatively high in protein compared to other grains, making it a valuable addition to vegetarian or vegan diets. Low in fat: Barnyard Millet is naturally low in fat, making it a healthier alternative to other grains that may be higher in fat content. Rich in antioxidants: It health Benefits: Gluten-free grain: Barnyard Millet is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease. Low glycemic index: It has a low glycemic index, which means it causes a slower and more gradual rise in blood sugar levels, making it beneficial for managing diabetes and preventing blood sugar spikes. Digestive health: Barnyard Millet is rich in dietary fiber, which aids in digestion, prevents constipation, and promotes a healthy gut. Weight management: The high fiber content promotes a feeling of fullness, aids in weight management, and helps control cravings and overeating. Nutrient absorption: It contains phytic acid, which can help improve mineral absorption in the body, making the nutrients more bioavailable. tains antioxidants such as phenolic compounds that help protect the body against oxidative stress and promote overall health. Approximate nutritional value of barnyard millet per 100 grams (cooked): Calories: ~123 kcal Carbohydrates: ~28 grams Protein: ~3 grams Fat: ~0.6 grams Fiber: ~3.5 grams Calcium: ~11 mg Iron: ~0.8 mg Magnesium: ~37 mg Phosphorus: ~74 mg Potassium: ~77 mg Vitamin B6 (Pyridoxine): ~0.1 mg Ways to Use: Cooked grain: Barnyard Millet can be cooked similar to rice and used as a side dish or as a replacement for other grains in various recipes. Porridge: It can be cooked into a warm and comforting porridge by combining it with milk or plant-based milk, sweeteners, and flavorings like cinnamon or cardamom. Salads and stir-fries: Cooked and cooled Barnyard Millet can be added to salads or stir-fries to enhance their nutritional value and provide a pleasant texture. Upma or pulao: It can be used to prepare delicious upma or pulao, incorporating vegetables, spices, and herbs for added flavor. Baking: Ground Barnyard Millet can be used as a flour substitute in baking recipes, such as cookies, muffins, and bread. By including Barnyard Millet in your diet, you can enjoy its numerous health benefits while adding variety to your meals. Its versatility allows for various culinary applications, making it a valuable ingredient in both savory and sweet dishes. Embracing this nutritious grain can contribute to a balanced and wholesome eating plan. Barnyard Millet Lemon Rice: Ingredients: 1 cup barnyard millet 2 tablespoons oil 1 teaspoon mustard seeds 1 teaspoon split black gram (urad dal) 1 teaspoon Bengal gram (chana dal) 1/4 teaspoon asafoetida (hing) 1/2 teaspoon turmeric powder 1-2 green chilies, slit lengthwise 8-10 curry leaves 2 tablespoons lemon juice Salt to taste Fresh coriander leaves for garnish Instructions: Rinse the barnyard millet under cold water and soak it in water for 30 minutes. Then, drain the water and set aside. In a pan, heat the oil on medium heat. Add mustard seeds and let them splutter. Then, add the split black gram, Bengal gram, and asafoetida. Stir and sauté until the lentils turn golden brown. Add the slit green chilies and curry leaves to the pan. Sauté for a minute. Add the soaked and drained barnyard millet to the pan. Stir and sauté for a couple of minutes to lightly roast the millet. Add turmeric powder and salt. Mix well. Add 2 cups of water to the pan. Stir and bring the mixture to a boil. Reduce the heat to low, cover the pan with a lid, and let it simmer for about 15-20 minutes or until the barnyard millet is cooked and all the water is absorbed. Once cooked, turn off the heat and let it rest for 5 minutes. Finally, drizzle lemon juice over the cooked millet and gently toss it to mix well. Garnish with fresh coriander leaves. Barnyard Millet Lemon Rice is ready to be served. You can enjoy it as a standalone dish or pair it with yogurt, pickle, or papad. Note: You can customize the recipe by adding vegetables like carrots, peas, or capsicum during the sautéing process to make it more colorful and nutritious. Simply chop the vegetables into small pieces and add them along with the green chilies and curry leaves in Step 4. Enjoy your Barnyard Millet Lemon Rice!