When the summer heat peaks, we instinctively reach for cold drinks and air-conditioned spaces. But what if the secret to staying cool lies not in modern comforts but in our traditional diet? Millets, once a staple in Indian households, have long been valued for their ability to regulate body temperature while offering a wealth of nutrients. As temperatures soar, it’s time to revisit these cooling superfoods and embrace their benefits.
Why Millets for Summer?
Millets are naturally rich in fibre, essential minerals, and antioxidants. They aid digestion, prevent dehydration, and help in maintaining optimal body temperature. Unlike wheat and rice, these ancient grains are light on the stomach and promote long-lasting energy without spiking blood sugar levels. Let’s explore five powerhouse millets that are perfect for summer meals.
1. Sorghum (Jowar)
Jowar is a gluten-free grain packed with fibre, which aids digestion and keeps the gut healthy. Its neutral taste makes it a versatile addition to various dishes.
- How to Eat: Prepare soft Jowar rotis and pair them with cooling curd-based curries or vegetable sabzi. Alternatively, a refreshing Jowar salad with cucumbers, tomatoes, and lemon dressing makes for a light and hydrating meal.
2. Foxtail Millet (Kangni)
Foxtail millet is easily digestible and rich in complex carbohydrates, providing sustained energy without causing heat buildup in the body.
- How to Eat: Toss cooked Kangni into a millet salad with seasonal greens and a tangy vinaigrette. For breakfast, a chilled Kangni porridge topped with nuts and honey offers a nutritious and cooling start to the day.
3. Kodo Millet
Kodo millet is known for its high protein and fibre content, keeping you full while supporting digestion. Its mild flavor blends seamlessly into a variety of dishes.
- How to Eat: Try Kodo millet upma with mustard seeds, curry leaves, and fresh vegetables. You can also substitute it for rice in a yogurt rice dish, garnished with pomegranate seeds and coriander for added freshness.
4. Finger Millet (Ragi)
Ragi is a calcium-rich millet packed with essential amino acids. While generally considered a warming grain, it can be prepared in cooling ways to suit summer diets.
- How to Eat: A chilled Ragi malt drink made by mixing Ragi flour with water or milk, sweetened lightly, offers instant refreshment. Ragi dosas, paired with coconut chutney, make for a light yet nourishing meal.
5. Barnyard Millet
Barnyard millet has a low glycemic index and high fibre content, making it a great choice for maintaining blood sugar levels and overall digestion.
- How to Eat: Cooked barnyard millet can be used in a nutritious pilaf with sautéed vegetables and herbs. A simple bowl of steamed barnyard millet tossed with olive oil and summer vegetables provides a quick and wholesome meal.
Embracing Tradition for a Healthier Summer
Incorporating these millets into your summer diet not only helps regulate body temperature but also reduces dependence on heavily processed foods. By experimenting with millet-based dishes, you can enjoy flavorful, nutrient-rich meals while staying naturally cool. This summer, let’s return to our roots and rediscover the wisdom of our ancestors—one wholesome bite at a time.