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Barnyard Millet (Jhangora) – A Forgotten Food. Barnyard millet is one of the neglected and underutilized crops in India. This article is going to be about Barnyard Millet health benefits and nutrition profile. The purpose of this article is to make you aware of the excellent nutritional value of sanwa millet. Please make sure to read it till the end.
Barnyard millet is one of the oldest, traditional Pahari crops. It is one of the fastest-growing crops and is known to grow in adverse Climatic conditions. These features make it the best alternate crop during monsoon failure. Barnyard millet is the English name, Barnyard millet in Hindi is Sanwa Millet and is called Jhangora in Garhwal and Kumaon regions.
Sanwa millet is a popular fasting food in India, as people don’t consume cereal grains during fasting. It should be a regular part of our diet regime as it offers high nutritional value and incurs lower expenses compared to major cereals like wheat, rice, and maize. It tastes like broken rice when cooked, also called Sanwa rice.
Talking about Barnyard millet nutrition profile, it is a rich source of protein, fiber, carbohydrates and most importantly, minerals like iron, calcium, zinc and phosphorous. Thanks to its nutritional profile, barnyard millet health benefits are numerous and impressive.
Jhangora- A Nutritious Food from Uttarakhand
Barnyard Millet is called Jhangora in Uttarakhand. People of Uttarakhand are cultivating it since ancient times. What makes it one of the best crops grown in hilly areas is it can be grown in any land unsuitable for other grain cultivation. Also, it can be grown in adverse environmental conditions and require low input.
Women of hills are very hardworking and put a lot of effort and energy into farming. So, they need a diet that can provide strength and stamina. Pahari food like jhangora, mandua, and many more fulfill their need of nutrition.
Pahari people use it for many food preparations Jhangore ki Kheer and Chencheda are famous among them.
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Barnyard Millet Nutrition Profile
Barnyard Millet nutrition content is really impressive. First of all, it is a good source of highly digestible protein.
Its carbohydrate content is low and slowly digestible, so it a perfect food for people engaged in sitting jobs.
It has high Dietary fiber content including, both soluble and insoluble fiber. Even the dietary fiber content is higher than rice and wheat.
Barnyard millet has a low-fat content making it the perfect diet food.
Additionally, it also contains a good amount of essential minerals like calcium, iron, and phosphorus. Minerals are necessary for the growth and development of your body.
In addition to that, it also contain anti-oxidant polyphenols and carotenoids.
Now let’s have a look at barnyard millet health benefits.
Barnyard Millet Health Benefits
Some key barnyard millet health benefits are mentioned below:
1. Barnyard millet maintains the blood sugar level, and it gets recommended for patients with diabetes mellitus and cardiovascular diseases. It is a high glycemic index food.
2. It has low-calorie content compared to other cereals and high protein content. Which makes you feel energetic and light.
3. The presence of polyphenols and carotenoids in sanwa millet has shown anti-oxidant and anti-inflammatory properties. Also, it boosts your immune system. Additionally, the presence of tannins and flavonoids shows anti-cancer properties.
4. It is one of the best weight-loss foods as it has low fat and high fiber content. If you are dieting, you can include it in your diet. Also, its high fiber content helps in preventing constipation and bloating.
5. It is a perfect food for people suffering from anemia as it has high iron content among all cereals.
6. If you are gluten intolerant or looking forward to a gluten-free lifestyle, barnyard millet is the right food for you as it is gluten-free.
Barnyard Millet Traditional Uttarakhand Recipes
You can make some delicious recipes from barnyard millet. In Uttarakhand, Jhangore ki Kheer and Chencheda are some famous preparations.
Jhangore ki Kheer
Jhangore ki kheer is very popular in Uttarakhand. It is a highly nutritious and delicious recipe. How to make a kheer? A common question everyone wants to know. Let’s help you prepare mouth-watering jhangore ki kheer with our recipe.
Ingredients:
- Jhangora – 200 gm
- Milk – 1 Liter
- Sugar – 100 gm
- Cashews – 20 gm
- Almonds – 20 gm
- Raisins – 10 gm
- Kewra Essence – 1-2 drops
Recipe:
- Wash jhangora properly and Soak in water for an hour.
- Boil milk in a pan.
- Add jhangora and keep stirring to avoid lump formation.
- Also, add sugar and cook on medium flame till it gets cooked.
- Now add kewra essence and mix well.
- Garnish with cashews, almonds, and raisins.
Jhangore ka Chencheda
Jhangore ka chencheda is a type of kadhi prepared in Uttarakhand. It is traditional Pahari food, and people love cooking it occasionally.
Ingredients:
- Jhangora – 300 gm
- Water – 500 ml
- Chach – 500 ml
- salt – As per the taste
- Red chili powder – As per the taste
- Coriander Powder – As per the taste
- Ginger garlic paste
Recipe:
- Wash jhangora properly and soak for an hour.
- Mix chach and water in a pan and cook on medium flame.
- Add salt and turmeric powder and mix well.
- Now add jhangora and keep stirring to avoid lump formation.
- Now add ginger-garlic paste and coriander powder and cook well.
- Cook till jhangora gets done.
- Garnish with coriander leaves and serve hot.
Conclusion
Barnyard millet has all the properties of a super-food. It just needs recognition from people around the globe. This super-food comes with great nutritional value and offers you multiple health benefits. It contains both high macronutrient content and good levels of essential minerals.
We hope this article made you aware of the barnyard millet qualities and benefits. Do try the nutritious and delicious traditional recipes of Uttarakhand.
If you have any queries, please drop us a comment in the comment section below.
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