From an array of nutrient-dense crops that have been a part of our culinary culture since antiquity, millets are a group of ancient grains that offer superlative health benefits. Amongst, many wholesome varieties of these easy-to-grow crops, proso is one fabulous type of millet that was originally a wild grass species and even famous as bird seed. It was domesticated as a crop about 8000 years ago. Scientifically termed Panicum Miliaceum, it also goes by popular names such as broomcorn millet, common millet, hog millet, Kashif millet, red millet, and white millet. A gluten-free superfood, it has gained immense popularity in present times. It is cultivated abundantly in India, Middle East countries, Russia, and the United States.
Belonging to the group of small millet also referred to as minor millet, proso is primarily an Indian millet form that was a widely grown crop before intensive farming of wheat and rice began across the globe. This farmer-friendly grain is also called a lazy farmer crop because it is extremely drought tolerant, has the lowest water requirement in comparison to any millet, and can thrive in the acridest conditions. Nutty, nutritious, and delicious, it has an egg-shaped shiny floret and grows in a variety of colours ranging from brown to black, and even orange. This gluten-free grain has protein, healthy carbs, significant Vitamin B3, and fatty acids. Besides it also contains polyphenols and essential minerals like phosphorus, manganese, and magnesium. Moreover, proso millet bran is an excellent source of fiber.
Also Read: 5 Best Reasons Why You Should Include Millets In Daily Diet
Why Proso Is Millet Good for Health?
When it comes to health benefits, here is the list of befitting benefits this powerful millet brings to the table:
- Proso millet has significant amounts of lecithin, a complex compound that aids the proper functioning of the nervous system. Lecithin helps to reduce many nervous anomalies and memory diseases such as dementia and Alzheimer’s
- Proso millet offers many benefits to those who are suffering from celiac disease- a severe allergy to gluten-containing foods. This gluten-free grain has a low GI and thus can be consumed safely by celiac patients
- Proso millet is one of the best sources of magnesium, and potassium, and both are ideal to keep blood pressure levels in control and decrease the chances of heart attacks, strokes, and atherosclerosis
- Proso has proved beneficial in lowering cholesterol in the body by raising high-density lipoproteins and boosting cholesterol metabolism. This millet contains an important compound called phytic acid that helps in reducing bad cholesterol levels in the body. An overall increase in high-density lipoprotein levels up the good cholesterol levels
- Proso is touted to be a skin-friendly millet with several anti-ageing properties. Laden with ample antioxidants that help to ward off free radicals from the body, it helps to delay the process of ageing and fight wrinkle formation
- This superfood is counted as one of the best sources of protein. Our body needs them for strong muscles as well as for sturdy bones. Moreover, protein also helps to repair tissues of the body. The protein found in this millet is a dense source of amino acids, such as methionine, leucine, and isoleucine
Also Read: Brown Top Millet: 5 Superb Health Benefits Of This Gluten-Free Cereal
Are you someone who cannot manage your day without a rice bowl? If yes, then this millet is your go-to food. One of the best dietary options that promote weight loss and augments health, on ‘International Year For Millets’ let’s add this millet to our diet in more than one way and bid adieu to obesity and other disorders or deficiencies. Add proso in form of simple and quick-to-make delicious upma. You can choose to add a few veggies like carrots and peas or just keep it basic.
Panivaragu Upma
Ingredients
1 cup proso millet
1 small-sized Onion
1 green chili
1 cup chopped carrot
1 cup fresh green peas
2 cups of water
Salt to taste
1 tbsp oil
1 tsp mustard seeds
1 tsp black gram split
1 tsp split chickpea lentils
Few curry leaves
Method
Soak proso millet for about twenty minutes
Chop onion, carrot, and green chili into small pieces
Heat oil in a pressure cooker, adding the mustard seeds
When it starts to crackle, add the lentils
When golden brown, add curry leaves, chili, and onion
Saute well and add chopped carrot and peas
Add salt and saute all the veggies
Add water and soaked proso millet
Pressure cook for about 4 whistles
Open the lid and check for its readiness
Serve it hot with chutney and sambar
Nutrition
Proso millet is the key ingredient of this recipe which makes it high in all essential minerals and fibre for the overall health of the body. This upma also has veggies which are a fabulous source of Vitamins needed to keep the immune system strong. There cannot be a better way to kickstart your day than this nutrient-dense, super-easy breakfast recipe.
