Introduction to Millets (Varagu, thennai, saamai, kuthiravalli etc) - Cooking tips and Recipes

Here in this post I will be giving introduction about small grains(Siru Dhanya Vagaigal). There are different varieties of small grains (millets) available and will be will be explaining their varieties, health benefits and recipes with pictures.This post may be lengthy so please bare with me.

This post will cover brief introduction about small grains, its varieties and its introduction, health benefits, recipes links which can be prepared using this small grains.

Small Grains:

Small grains contains numerous good properties compared to rice and wheat.

There are different varieties of small grains and  they are

1. Foxtail Millet (Thinai, Kangni)
2. Kodo Millet (Varagu, Kodra)
3. Little Millet (Saamai, Kutki)
4. Barnyard Millet (Kuthiravaali, Jhangora)
5. Finger Millet (Kelvaragu, Ragi, Mandua)
6. Proso Millet (Pani varagu, Chena)
7. Pearl Millet (kambu, Bajra)
8. Sorghum (Cholam, Jowar)

These contains amazing nutrient values which I like to give under a table for better understanding and also it gives you the reason why we have to include these small grains in our daily diet.

Crop/Nutrient(100g)	Protein (g)	Fiber (g)	Minerals (g)	Iron (g)	Calcium (g)
Pearl Millet	10.6	1.3	2.3	16.9	38
Finger Millet	7.3	3.6	2.7	3.9	344
Foxtail Millet	12.3	8	3.3	2.8	31
Proso Millet	12.5	2.2	1.9	0.8	14
Kodo Millet	8.3	9	2.6	0.5	27
Little Millet	7.7	7.6	1.5	9.3	17
Barnyard Millet	11.2	10.1	4.4	15.2	11
Rice	6.8	0.2	0.6	0.2	8
Wheat	11.8	1.2	1.5	0.8	25

Millet Benefits:

• Magnesium and vitamin B in millets can help to reduce the effects of migraines, heart attacks and reduce blood pressure.
• Millets are gluten free.
• The serotonin in millet helps to calm moods.
• Contains high amounts of fiber.
• Compared to polished rice, millets release lesser percentage of glucose. which helps to lowers the risk of diabetics. 

Likewise the list goes very lengthy. Try to include this small grains in your daily diet. Here I will be explaining all the millets one by one with pictures.

Thinai (Foxtail Millet):

Foxtail millets is high in carbohydrates, which serves as an excellent source of energy from carbs. It's a food rich in dietary fiber and mineral such as copper and iron. It helps to control blood sugar and cholesterol,which will be in light yellow color but slightly darker than pani varagu.

Foxtail Millet Recipes:

Ven pongal, sakarai pongal, payasam, sambar sadham, murukku etc... can be prepared by using this millet. Soon will be posting all these recipes and will provide the link in this post.

Kodo Millet (Varagu):

It is rich in vitamin B, B6, folic acid and minerals like calcium, iron, potassium, magnesium and zinc. It helps to fight diabetics, obesity, and it helps to control blood sugar and cholesterol. It helps to calm the mind. It also helps to overcome mensural problems. It also helps to control joint pains.

Kodo Millet Recipes:

Adhirasam, Murukku, Adai, Pongal, Porridge etc....

Little Millet(Saamai):

It is suitable for all ages. It is rich in fibre which helps to lower cholesterol which in turn strengthen the muscles between bones, it helps to overcome constipation, stomach related problems, improves men's sperm production and helps to overcome all mensural problems in women.

 Little Millet Recipes:

Kolukattai, Curd rice, Adhirasam, Malt etc can be prepared using this Little Millet.

Barnyard Millet (Kuthiravaali):

Carbohydrate content being fairly low make it suitable for disorders like diabetes, cardiovascular disease and obesity. It is rich in protein, fiber, minerals and iron compared to all other grains. Good for heart related problems, anemic and mensural disorder.

Barnyard Millet Recipes:

Dosa, Upma, Murukku, Idiyapam etc can be prepared using this millet.

Proso Millet (Pani Varagu):

It is also know as common millet, white millet and hog millet. It is rich in phosphorous, manganese, magnesium etc. It helps anti-aging, nervous system, its useful for strengthening of bones, it prevents cardiac diseases, it helps to lower cholesterol, it decrease the risk of cancer, help to prevent gall stone.

Proso Millet Recipes:

Pongal, Dosa, Idiyappam, etc can be prepared using this millets.

Pearl Millet (Kambu):

It is full of vitamins, minerals and amino acids. It is rich in starch and easily digestible. It is an excellent source of protein, fibre and minerals like phosphourus and iron. It's iron content is 8 times greater than in rice. It helps to cure stomach ulcer, diabetic, lowers cholestrol, it prevents constipation. Helps to increase the milk secretion in mothers.

There are two varities of kambu available kattu kambu and motta kambu. Sorry for missing its English name. I prefer to use kattu kambu which taste and smell great as compared to motta kambu. Kattu kambu will be slightly thinner than motta kambu. I also prefer to get the kambu with outer cover and  will remove it only at the time of cooking which gives great flavor and taste to the dish. In the photo below kambu is with the outer cover. I had explained the outer layer removal steps in the post kambu sadham.

Pearl Millet recipe:

Pearl millet rice, Pearl millet porridge, dosa, panniyaram etc.

Sorghum (Cholam):

It contains good percentage of iron, calcium, fiber. Magnesium present in this helps to develop healthy bone tissue and regulate body calcium levels. cooper will help to boost immune system and promotes red blood development. Also it helps to regulate metabolism.It controls cholesterol.

Sorghum (Cholam) Recipes:

Dosa, panniyaram, payasam etc can be prepared using sorghum.

Finger Millet (Kelveragu):

No other millet comes close to finger millet when it comes to calcium content. Its an excellent baby food. Its rich in iron content so helps in anemia. It helps to relax the body naturally and helpful in migraines. It also helps in diabetics, lowers blood cholesterol, helps reduce weight etc

Finger millet Recipes:

Ragi kangi, Dosa, Roti, Kali,Ragi Vermicelli, Multigrain porridge etc can be prepared using this millets.