Nutritious millet meals to power up your heart
What's the story
Millets are a versatile and nutritious group of grains that have been a part of traditional diets for centuries. These small-seeded grasses are rich in fiber, vitamins, and minerals, making them an excellent addition to heart-healthy meals. Including millets in your diet can help you maintain a healthy heart by lowering cholesterol levels and supporting overall cardiovascular health. Here are five traditional millet meals that can help keep your heart healthy.
Dish 1
Millet porridge with nuts
Millet porridge is a simple yet nutritious dish prepared by cooking millets in water or milk until they reach a creamy consistency. Adding nuts like almonds or walnuts can boost the dish's nutritional value by adding healthy fats and protein. The combination of millets and nuts makes for a filling meal that can keep you energized throughout the day.
Dish 2
Vegetable millet upma
Vegetable millet upma is a savory breakfast option that combines millets with an assortment of vegetables such as carrots, peas, and bell peppers. This dish is not just rich in fiber but also provides essential vitamins and minerals that promote heart health. The use of minimal oil makes it a low-calorie option, while still being delicious.
Dish 3
Millet khichdi with lentils
Millet khichdi is a comforting one-pot meal that combines millets with lentils and spices. This dish is high in protein and fiber, which helps in digestion and keeps cholesterol levels in check. Adding spices like turmeric and cumin not only enhances the flavor but also adds anti-inflammatory properties beneficial for heart health.
Dish 4
Sweet millet pongal
Sweet millet pongal is a festive delicacy prepared by cooking millets with jaggery and ghee (clarified butter). Though it sounds rich, you can make it healthier by using less ghee and more nuts like cashews or raisins for sweetness instead of sugar. This way, you get a heart-healthy dessert without compromising on taste.
Dish 5
Spicy millet dosa
Spicy millet dosa is a thin, crispy pancake made from fermented batter of soaked millets blended with spices like green chilies or ginger. Served hot off the griddle with coconut chutney or sambar, this dish makes for a nutritious breakfast option loaded with antioxidants. These are essential for maintaining good cardiovascular function over time when consumed regularly as part of balanced diet plans tailored specifically towards individual needs and preferences.