What is Foxtail Millet (Kangani)?

Foxtail millet commonly known as Kangani/Kakum/Rala in Hindi,Kangu/Kang/Gondli in Odia, and Thinai in Tamil is a small seeded grain little yellow-brownish in color. In India, they are widely grown in Karnataka, Andhra Pradesh, Maharashtra, and Tamil Nadu which have a little warm weather. They require a small amount of water for rapid maturation during the hot and dry months of the year.

Nutritionally, foxtail millet is a rich source of dietary fiber, essential minerals such as iron, magnesium, and phosphorus, and vitamins like vitamin B6 and niacin. It is also gluten-free, making it a suitable grain for individuals with gluten sensitivity or celiac disease.

I recommend including foxtail millet in your diet to enjoy the benefits of a well-functioning digestive system. Foxtail millet, just like other millets, is packed with a type of fibre that is good for your body. This fibre is called crude fibre. One of the great things about crude fibre is that it might aid in the process of digestion and encourage smooth bowel movements. This means that foxtail millet may act as a natural laxative, promoting a healthy digestive system.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Foxtail millet is rich in protein and iron along with calcium and zinc, It contains seven of the
eight essential amino acids, which cannot be produced in our body, and the biological value
of the digestible protein is higher than rice and wheat. (Zhang,2007)

Nutritional components	Value per 100 g
Energy	331 kCal
Protein	12.3 g
Dietary fibre	8 g
Fat	4.3 g
Phosphorus	290 mg
Potassium	250 mg
Magnesium	81 mg
Vitamin A	32 mg
Calcium	31 mg
Vitamin E	31 mg
Folic acid	15 mg
Sodium	4.6 mg
Niacin	3.2 mg
Iron	2.8 mg
Zinc	2.4 mg

Benefits Of Foxtail Millets:

Let me tell you a little secret. The nutrients found in foxtail millet might have special powers that can help ward off certain non-communicable diseases. By including foxtail millet in our diets, we may give our bodies the nutrients they need to stay healthy and avoid these diseases.

Dr. Smita Barode, B.A.M.S, M.S

1. Diabetes-Friendly :

Foxtail millet is a whole grain. The bran and germ, which are its outer layers, are still present. To manufacture refined grains like white flour, food businesses remove these layers from grains. Whole grains don’t boost your blood sugar as soon as refined carbohydrates do since it takes your body longer to digest them.

2. Helps in hypertension:

Typically, “ACE inhibitors” are used to treat hypertension. These medications act by relaxing the blood arteries, which lowers blood pressure. It has been found that food sources like foxtail millet also include chemicals that suppress ACE.

3. Beneficial for colorectal cancer:

Colorectal cancer is cancer of the colon and the rectum, located at the lower end of the digestive system. Literature suggests that the intake of whole grains or cereals can contribute to a lower risk of colorectal cancer. Both soluble and insoluble dietary fiber are abundant in foxtail millet. As a “prebiotic,” the insoluble fiber promotes the growth of healthy bacteria in your digestive system. Additionally, this sort of fiber is crucial for providing bulk to stool, which keeps you regular and lowers your risk of colon cancer.

4. Helps in curing fungal infection:

Numerous chemical substances derived from plants have so far had a favorable effect on fungal diseases. An experiment conducted by Wentao et al. in 2011 was shown to contain a novel antifungal protein molecule in foxtail millet. This protein molecule is known to have activity against fungi like Botrytis cinerea and Alternaria alternative, which cause allergies and asthma. Foxtail millet thus shows antifungal activity by inhibiting the growth of these fungi.

5. Rich source of nutrients:

Foxtail millet is a good source of plant-based protein and has a significant amount of dietary fiber, both soluble and insoluble. It contains several vitamins, including vitamin B6 and niacin, and is rich in minerals such as iron, magnesium, and phosphorus. Foxtail millet contains antioxidants that help protect the body against damage from harmful free radicals. It is relatively low in fat compared to other grains, making it a suitable choice for those aiming to manage their fat intake.

How to use Foxtail millets!

Till now you might be convinced on adding foxtail millet to your diet, after knowing all its potential uses. But the main question that comes the way is HOW TO USE IT? WHAT RECIPES YOU SHOULD COOK? Don’t worry, we have come up with some easy and delicious recipes for you to try!

1. Foxtail Millet Energy Balls:

Ingredients:

• 1 cup cooked foxtail millet
• 1/2 cup nut butter (such as almond butter or peanut butter)
• 1/4 cup honey or maple syrup
• 1/4 cup chopped nuts (such as almonds, walnuts, or cashews)
• 1/4 cup dried fruits (such as raisins, dates, or cranberries)
• 1 tablespoon chia seeds (optional)
• 1 teaspoon vanilla extract
• A pinch of salt
• Shredded coconut for coating (optional)

Instructions:

• In a mixing bowl, combine the cooked foxtail millet, nut butter, honey or maple syrup, chopped nuts, dried fruits, chia seeds (if using), vanilla extract, and salt. Mix well to combine all the ingredients.
• Place the mixture in the refrigerator for about 30 minutes to firm up slightly.
• Once chilled, take small portions of the mixture and roll them into bite-sized balls using your hands.
• If desired, roll the energy balls in shredded coconut for an additional coating.
• Repeat the process with the remaining mixture.
• Place the foxtail millet energy balls in an airtight container and refrigerate for at least an hour to set and enjoy!

2. Foxtail Millet Upma:

Ingredients:

• 1 cup foxtail millet
• 2 cups water
• 1 tablespoon oil or ghee
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 small onion, finely chopped
• 1 small carrot, finely chopped
• 1 small green bell pepper, finely chopped
• 1/4 cup green peas (fresh or frozen)
• 1/4 teaspoon turmeric powder
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Rinse the foxtail millet thoroughly and drain.
2. In a saucepan, heat oil or ghee over medium heat.
3. Add mustard seeds and cumin seeds and let them splutter.
4. Add chopped onions and sauté until they turn translucent.
5. Add chopped carrots, bell pepper, and green peas. Cook for a few minutes until the vegetables are slightly tender.
6. Add the rinsed foxtail millet to the pan and sauté for 2-3 minutes to toast the grains slightly.
7. Add water, turmeric powder, and salt. Stir well.
8. Bring the mixture to a boil, then reduce the heat to low, cover the pan, and let it simmer for about 15-20 minutes or until the millet is cooked and the water is absorbed.
9. Remove from heat and let it rest for a few minutes.
10. Fluff the upma with a fork and garnish with fresh coriander leaves.
11. Serve the foxtail millet upma hot as a wholesome breakfast or a nutritious meal.

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