With even a slight spike in temperature, we immediately start our quest to find cooling foods to beat the overbearing summer heat. We either run to get our hands on chilled beverages or refreshing fruits. But here’s a fun little secret: your choices don’t end there! Enter: cooling millets for summer. Yes, millets are a nutritious bunch, but did you know that some of these hold the key to making the torrid summer experience a wonderful blend of soothing and deliciousness? If you are keen to make the most of the season, then follow along as we introduce you to the best millets for summer you absolutely need to try.
While the act of picking millets to include in the summer diet may sound a little out of the blue, it truly isn’t. Choosing millets for summer is a culinary practice rooted in tradition. Just as bajra roti or bajra raab (drink) is sought-after during the winters, summers have their own little recipes seeped into culture, such as porridges and light salads. These summer millet grains are inherently cooling, which makes it an ideal meal for individuals to maintain their satiety while not being heavily overburdened during the heat. Moreover, since millets are versatile in their culinary applications, you can stand to create a variety of smoothies, malt, rice preparations and light snacks to add to your summer menu.
Ready to experience the soothing properties of millets in your next meal? Here are a few millets for the summer season that you can start with:
One of the major millets, jowar boasts a mild, sweet flavour and a slightly chewy texture. Its seeds are characterised by slightly larger pearly yellowish-white kernels. These properties make it suitable for everything from soft rotis to cool stews and breakfast porridge.
Known to most of us as Ragi, finger millet is a force to be reckoned with due to its decorated nutritional profile. The millet ragi boasts calcium and other important minerals that support overall development while cooling you down during the summer months. Traditionally, one of the popular dishes made with millet is Ragi koozh in South India.
Foxtail millet is also known as kangni. A simple way to identify foxtail millet is through its ovoid shape. It is yellow or slightly brown in colour and covered in hull. The millet is enjoyed in salads, pilaf, and as a substitute for rice during warm months.
Unlike jowar, barnyard millets are a member of the minor millet family. The shape of the millet is that of an oval with a concave part on one side. Barnyard millets are neutral-flavoured and can be incorporated into both sweet and savoury dishes.
Last on the list is the mildly sweet Kodo millet. The grain is also called Kodro in Gujarati, Kodra in Hindi and Varagu in Tamil. Its small grain and versatility allow the kodo millet to be used as a substitute for rice, khichadi and even in preparations such as upma, idli and so on.
Let’s explore the properties of summer millets that help you make the most of the season:
Opting for millets in summer is always a good decision. Some millets, such as Jowar, Kodo millet, Foxtail millet, and so on, are known for their cooling properties. Barnyard millet, for instance, helps in maintaining an optimal body temperature. This makes them ideal for consumption to beat the summer heat.
Millets are a nutritious bunch, containing integral vitamins and minerals such as magnesium, potassium, phosphorus, and B vitamin complex, which are often lacking in modern diets. These nutrients may help in maintaining energy levels and supporting metabolic processes during the season.
Fibre is an interesting part of our meals. This macronutrient helps in supporting the digestive system by promoting satiety and regulating bowel movements.
The grains are also a fantastic source of antioxidants such as flavonoids and phenolic acids. These compounds potentially combat the oxidative stress and free radicals in the body. Moreover, millets are also anti-inflammatory, which may be particularly useful to combat environmental stress during the summer.
Another reason why you should opt for millets in the summer is due to its low glycaemic index. This means that after consumption, the grains are then digested slowly by the body. This leads to a steady release of glucose, which prevents rapid spikes in blood sugar levels. Such properties of millet make it a great pick for the summer when you need sustained energy throughout the day.
If you are eager to experience the goodness of millets for the summer, then here are a few recipes to inspire you:
Take a wide mixing bowl and add a cup of foxtail millet with sliced cherry tomatoes, chopped cucumbers, cabbage, crumbled feta cheese and herbs such as mint and coriander. Drizzle this with a refreshing dressing made with lemon juice, olive oil, honey and a pinch of salt or apple cider vinegar.
Prepare the dough for ragi rotis and cook them as you would. Set this ragi roti on a clean board and fill it with a chickpea and vegetable filling, half a spoonful of yoghurt, and mint chutney. Fold it and cut it in the middle before serving with a side of mint chutney.
Add soaked barnyard millet to a deep saucepan with milk and cook until the millet cooks through. Keep stirring the mix occasionally as you add jaggery with a pinch of cardamom powder. Once the pudding thickens, top it with chopped nuts and serve hot.
Culturally, we have always consumed food according to the seasons and the changing weather. This was a keyway to maintain our body temperature as well as support digestion. Owing to these factors, millets make for a fantastic pick for the summer. They are cooling, fibrous and nutritious! Perfect combo for bringing in the humid season.
