Millet are some of the oldest of cultivated crops. The term millet is applied to various grass crops whose seeds are harvested for food or feed. The five millet species of commercial importance are proso, foxtail, barnyard, browntop and pearl. The minor millet consumption has been in practice since the beginning of ancient civilizations of world. Generally, the millet are small-grained, annual, warm-weather cereals belonging to grass family. They are highly tolerant to extreme weather conditions such as drought and are nutritious compared to the major cereals such as rice and wheat. They contain low phytic acid and are rich in dietary fiber, iron, calcium, and B vitamins. Moreover, these millet release sugar slowly in the blood and also diminish the glucose absorption. These properties of the minor millet made the present consumers attracted to the consumption of millet.
In a 100 gram serving, raw millet provides 378 calories and is a rich source (20% or more of the Daily Value, DV) of protein, dietary fiber, several B vitamins and numerous dietary minerals, especially manganese at 76% DV (USDA nutrient table). Raw millet is 73% carbohydrates, 4% fat and 11% protein (table). Cooking substantially reduces all of these nutrient values.
Millet contains no gluten, so is not suitable for raising bread.
Cracked wheat, Dalia, Lapsi or Broken wheat are few names given to a form of wheat which is prepared by milling whole wheat kernels roughly after its clean-up and husking. Wheatthus readied is processed to the required size like the fine size, medium size or large size and each one of the variety is made use for the different purposes of cooking. Eatingcracked wheatis a nutritious way of consuming wheat as this is not polishedand nor does it lose out on any of the nutrients which are generally found in whole wheat.
Dalia or broken wheat is definitely a treat for anyone who needs a diet rich in fiber and nutrition. Broken wheat has a huge number of uses as a food item and makes a popular dietary supplement among the different cultures.
Since cracked wheat is made from whole wheat kernels, it carries not just lots of fiber and nutrition but also the rich nourishing outer bran and also the germ of the wheat. For this particular reason, cracked wheat is often added to healthy diets, especially diets that are meant for and consumed by people who are worried about their heart health. Cracked wheat is a good source of magnesium, iron, and phosphorus.
Cracked wheat is considered to be more nutritious than rice, as it contains more fiber, more minerals and vitamins. It provides an improved glycemic index than refined flour or white rice.
Whole grain foods, including cracked wheat, contribute to maintaining a healthy body weight. In a study done by Harvard Medical School, researchers concluded women who made whole grains a regular part of their diet had consistently lower weights than women who did not eat whole grains. The women who ate whole grains were also far less likely to have an increase in weight than those who ate refined grains.
Eating at least one serving of whole grains such as cracked wheat every day lowers the risk of high cholesterol, cardiovascular disease and high blood pressure by as much as 21 percent. Making whole grains a regular part of your diet can slow the progression of atherosclerosis, a condition that narrows the blood vessels. Whole grains can also reduce the development of stenosis, a condition that narrows the heart’s arterial passageways. In a 20-year study conducted by Harvard Medical School, researchers found that consuming whole grains each morning for breakfast can significantly lower the risk of heart failure. [Source : http://healthyeating.sfgate.com/cracked-wheat-benefits-5717.html ]
Broken wheat and millet combined together to make a heathy, nutritious and gluten free breakfast savory – Upma!
Loaded with the goodness of veggies, this mixed millet upma is a one pot meal in it’s very own way. It’s filling and keeps you energetic through out the day. Broken wheat & Millet provides nutrition to the body in their own respective ways. Hence, the recipe is certainly a blessing to those who are looking out for some weight loss recipes. All you need to omit is the ghee, instead use cooking oil and cut off the quantity as well.
| Prep Time | 10 minutes |
| Cook Time | 15 minutes |
| Servings |
serving
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- 1/2 cup Wheat Broken / Dalia
- 4 tbsp Millet Pearl / Bajra
- 4 tbsp Finger Millet Ragi /
- 4 tbsp Jowar
- 2 tbsp Millet Fox Tail
- 1 tbsp Barley
- 1 tsp Cumin seeds
- 1/2 cup Green peas - [fresh or frozen]
- 1 Carrot - small chopped
- 2 Green chili - chopped
- 1 Onion - small chopped
- 1/2 tsp Ginger - grated
- Salt - as needed
- 2 tbsp Ghee
- 1 cup Water
- coriander Fresh - for garnish
- 1 tsp Lemon juice
Ingredients
|
|
- Mix broken wheat and millet and wash , strain and keep aside.
- Heat ghee in a cooker, add cumin seeds and allow it to crackle.
- Now add grated ginger, chopped green chilies and onion and saute.
- Add peas and carrots to it and fry well for few minutes. You can add more vegetables like capsicum, cauliflower, corn, mushroom etc. The quantity of vegetables depend on one's personal requirement.
- Add the washed broken wheat mix to the fried veggies and stir fry everything together till golden in color and you get that roasted aroma.
- Pour in a cup of water or as much as required to cover the surface of the fried mix. In my case, 1 cup of water was sufficient, so you have to check according to your requirement.
- Add salt and pressure cook till 2-3 whistles only.
- Turn off the gas and allow the steam to settle completely.
- Open the lid and mix everything well with a spatula.
- If you find the upma to be too watery then transfer the upma to a wok and fry till the water dries up and you get the desired consistency.
- Squeeze lemon juice over and garnish it with finely chopped coriander.
- You can also add a little more ghee on top if required.
- Serve hot with pickle or curd.
If you liked the recipe, please do drop in your valuable feedback in comments below.
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Love : Shaheen!
