Pearl Millet: The Powerhouse Grain for Energy and Immunity Bajra, also known as pearl millet, is a nutritious grain that has been cultivated for thousands of years. It is commonly consumed in many parts of the world, particularly in Africa and Asia. Let's explore some key points about bajra, including its health benefits, nutrition profile, and various ways to use it. Health Benefits of Bajra: Rich in nutrients: Bajra is packed with essential nutrients, including carbohydrates, proteins, dietary fiber, vitamins, and minerals. It provides a good amount of energy and nourishment to the body. Gluten-free alternative: Bajra is naturally gluten-free, making it a suitable grain for individuals with gluten sensitivity or celiac disease. It can be used as a substitute for wheat and other grains in gluten-free diets. High in antioxidants: Bajra contains antioxidants like phenolic compounds, which help protect the body against oxidative stress and reduce the risk of chronic diseases such as heart disease and certain types of cancer. Regulates blood sugar levels: The high fiber content in bajra aids in regulating blood sugar levels. It promotes slow digestion and prevents spikes in blood glucose, making it beneficial for individuals with diabetes. Supports digestion: Bajra's dietary fiber content helps maintain a healthy digestive system by promoting regular bowel movements, preventing constipation, and supporting gut health. Nutrition Profile of Bajra (per 100 grams): Calories: 361 kcal Carbohydrates: 67 grams Protein: 11 grams Fat: 5 grams Dietary Fiber: 9 grams Vitamins: Bajra is a good source of vitamin B-complex, including niacin, thiamin, riboflavin, and folate. Minerals: It contains essential minerals such as iron, magnesium, phosphorus, and potassium. Ways to Use Bajra: Bajra Roti/Flatbread: Bajra flour is commonly used to make traditional Indian rotis or flatbreads. These flatbreads are gluten-free and can be enjoyed with various curries, lentils, or vegetables. Bajra Porridge: Bajra can be used to prepare a nutritious and hearty porridge by boiling it with milk or water. It can be sweetened with honey or flavored with spices like cinnamon and cardamom. Bajra Khichdi: Bajra Khichdi is a popular dish made by cooking bajra with lentils, vegetables, and aromatic spices. It is a wholesome and satisfying meal. Bajra Salad: Bajra can be sprouted and added to salads, providing a crunchy texture and nutritional boost. Combine it with fresh vegetables, herbs, and a light dressing for a healthy and refreshing salad. Bajra Soup: Ground bajra can be used to thicken soups, adding a nutty flavor and enhancing the nutritional value. Remember to consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if you have specific dietary requirements or health concerns. recipe for Bajra Khichdi: Ingredients: 1 cup bajra (pearl millet) ½ cup moong dal (split yellow mung beans) 1 small onion, finely chopped 1 small tomato, chopped 1 small carrot, chopped 1 small potato, diced 1-inch piece of ginger, grated 2 cloves of garlic, minced 1 green chili, finely chopped (optional) 1 teaspoon cumin seeds 1 teaspoon turmeric powder 1 teaspoon coriander powder Salt to taste 2 tablespoons ghee (clarified butter) Fresh coriander leaves for garnish Lemon wedges for serving (optional) Instructions: Rinse the bajra and moong dal separately, and then soak them in water for 2-3 hours. Drain and set aside. Heat ghee in a pressure cooker or a deep pot over medium heat. Add cumin seeds and let them splutter. Add the chopped onion and sauté until golden brown. Add grated ginger, minced garlic, and green chili (if using). Sauté for another minute. Add chopped tomatoes and cook until they turn soft. Add turmeric powder, coriander powder, and salt. Mix well. Add soaked bajra and moong dal to the pot, along with the chopped carrot and potato. Add 4 cups of water and stir everything together. If using a pressure cooker, close the lid and cook for about 5-6 whistles. If using a pot, cover it and simmer until the bajra and dal are cooked and the khichdi reaches a porridge-like consistency (approximately 45 minutes to 1 hour). Stir occasionally and add more water if needed. Once cooked, remove from heat and let it sit for a few minutes. Garnish with fresh coriander leaves. Serve hot with a squeeze of lemon juice (if desired). Bajra khichdi is a wholesome meal on its own, but you can also enjoy it with yogurt, pickle, or a side of vegetables. Feel free to adjust the spices and vegetables according to your taste preferences. Enjoy your nutritious and comforting bajra khichdi!