Recipe: Millet Kheer
Millets are not only great ingredients for savoury dishes, but can be used to make yummy desserts as well. This time, ditch the rice and use millets to prepare kheer. Barnyard millet tastes like broken rice when cooked, so we have used this millet in the recipe.
● ¼ katori barnyard millet grain (sanwa)
● 1 ltr full cream milk
● 4-5 tbsp jaggery powder (can be adjusted as per sweetness required)
● 8-10 almonds
● 8-10 pistachios
● 1 tbsp raisins
● 3-4 cardamom pods (elaichi) or ½ tsp cardamom powder
Calorific Value (per serving):
● Energy: 249.7 kcal
● Protein: 8.3 gm
● Carbs: 28 gm
● Fats: 11.7 gm
● Fibre: 1.2 gm
Rinse barnyard millet grains thoroughly until water runs clear. Soak them overnight for 5-6 hours in water.
Soak almonds overnight for 5-6 hours in water.
Steps to make kheer:
Drain out the water from the barnyard millet grains and set them aside.
Put the milk in a pan, and let it heat on medium flame.
Once the milk comes to a boil, add the barnyard millet to the milk and let it cook along with the milk. Keep stirring in between to ensure the milk does not stick to the pan.
In the meanwhile, remove the outer shells of pistachios. Then put the pistachios in hot boiling water for 1 minute. Take them out and run them under cool water. Take out the outer skin, and cut them into pieces.
Peel the almonds and cut them into slivers.
Take the cardamom and crush it using mortal and pestle.
After around 40-45 minutes of heating the milk, the milk would have reduced considerably in volume and thickened. At this stage, add jaggery powder and mix well.
Also add the cardamom powder and raisins.
After about 5 more minutes, you should see a thick consistency and a good blending of the milk and the grain. Turn off the heat. (Note: The kheer will continue to thicken as it cools down, so don’t wait for the milk to become too thick.)
Garnish with almonds and pistachios.
Your millet kheer is ready! Serve it hot or cold.
Know your Ingredients:
Barnyard millet is also known as sanwa in Hindi, shyama in Bengali, moraiyo in Gujarati, oodalu in Kannada, kuthiraivolly in Tamil and udalu in Telugu. It is the lowest in calories amongst cereals, including other millets. Since it tastes like broken rice when cooked, barnyard millet provides a low-calorie substitute for rice and thus supports weight loss. The food prepared with barnyard millet is easy to digest and gives strength, and therefore has been traditionally used in North India during fasting. It is gluten-free, low in glycemic index, a good source of highly digestible protein, and rich in dietary fibre. These properties make it a good food for people with diabetes. In addition, barnyard millet is also a good source of iron.
Cardamom, like many spices, is packed with nutrition and has been used as an ancient remedy with many medicinal properties. Cardamom is rich in vitamins and minerals like Vitamin C, manganese, iron, calcium, potassium, zinc and magnesium. Cardamom is high in antioxidants and has anti-inflammatory effects. It is considered beneficial for lowering blood pressure, improving breathing as well as supporting weight loss. It is also considered to have compounds that help fight cancer. Cardamom also helps improve oral health and is used to fight bad breath.
Milk is a good source of high quality protein. It is considered a complete protein, providing all nice of the essential amino acids required for the body, making it a great source of proteins for vegetarians. Being rich in vitamins and minerals like calcium, vitamin D, phosphorus and magnesium, it is good for bone health. Although many people avoid full cream milk, it is a rich source of ‘good’ fats required by the body. Milk contains Omega-3 fatty acids, which is linked to many health benefits, including for the heart and brain. The fat in milk raises the level of high-density lipoprotein (HDL) cholesterol, the ‘good’ cholesterol in the body. However, despite these properties, people who are lactose intolerant should avoid milk and look for non-dairy milk substitutes like coconut milk, almond milk and even millet milk.