Eat Right: White sauce pasta to chilla, give these foods a healthy twist with millets

The year 2023 is the International Year of Millets. It was the United Nations General Assembly (UNGA) that made the announcement in March 2021. The Government of India under Prime Minister Narendra Modi spearheaded the resolution and was supported by 72 countries.

So, what are millets? They are a varied group of small-seeded grasses widely grown in different parts of the world. In fact, they are indigenous to many parts of the world. The most widely grown millets are sorghum (jowar) and pearl millets (bajra), especially in India and parts of Africa. Some of the other crops include finger millet (ragi), foxtail millet (kakun), and proso millet (cheena).

Millets have many health benefits too and can be a healthy addition to your child’s diet. Apeejay alumna Shriya Maini, who runs a healthy bites venture called ‘Immuno Eats’, says, “Jowar is a gluten-free grain which can help in keeping gut-related issues at bay. It is full of fibre which will make kids feel full for a long time and keep them from eating junk to satiate untimely cravings.

“The protein in jowar helps in building muscle during a child’s early years. It has a high amount of Vitamin B which provides a high level of energy for day-to-day activities.”

Bajra, too, is rich in protein and is consumed especially during winter. “The folic acid, iron, and zinc in the food also help in the healthy growth of hair, skin, and nails in children. Since bajra is dry, it is best consumed with ghee,” Shriya adds.

Here are some healthy millet recipes you can try at home, as recommended by Shriya.

Healthy millet version of white sauce pasta

We know that the white sauce of pasta is prepared from refined flour (maida) which is not at all gut-friendly. Some people have shifted to whole wheat for making the sauce. But to make it healthier and kid-friendly from the taste as well as the health point of view, this sauce can be prepared from jowar.

Ingredients

Unsalted butter/ ghee (Avoid refined oils)

Garlic cloves – 7-8, crushed

Jowar flour – 2 tbsp

Milk – 1/4 cup

Water – 3/4 cup

Veggies of choice

Boiled pasta

Seasoning (chilli flakes, oregano, salt, black pepper) to taste

Method

*Add butter to a pan. Add garlic and cook it

* Now add jowar flour and roast it till it changes its colour

*Add milk, and water and remove lumps

*Put all the veggies. Cover with a lid to cook

*Add water to adjust consistency & give it a boil

*Now put all the herbs, spices, and pasta

*Mix well.

Millet chilla

Ingredients

Any millet flour – 1/4 cup

Chickpea flour (besan) – 1/4 cup

Add crushed seasonal veggies of choice (Carrot, onions, spinach, etc)

Water – 3/4 cup or adjust to the consistency

Salt to taste

Red chili powder

Black pepper powder

Garlic crushed

Method

*Combine all the ingredients to make the batter.

*Heat oil in a pan or tawa

*Pour a portion of the chilla batter and cook it properly on both sides