Millets are nutritious and healthy. They require minimal water and have a long shelf life, making them ideal for storage. Millets are rich in starch and protein. They are an excellent option for a wholesome meal, particularly for seniors. As one of the best senior citizen homes in Karnataka, we share some of the healthy millet recipes for seniors.
1. Millet khichdi:
- ½ cup foxtail millets
- ½ cup moong daal
- 1 cup vegetables of your choice
- ¼ cup methi leaves or spinach
- 1 diced tomato
- 1 teaspoon grated ginger
- Dry spices: ½ teaspoon cumin seeds, ¼ teaspoon red chilli powder, ¼ teaspoon turmeric powder, and ½ teaspoon garam masala
Salt to taste
- Wash and soak the foxtail millets for about an hour. This cooks the millets quickly.
- In a pressure cooker add ghee and let it heat. Add cumin seeds and let it splutter.
- Add ginger until it emits a nice aroma.
- Add veggies and tomatoes. Saute them for a few minutes.
- Add the spices and cook for a few minutes on low flame until the tomatoes are mushy.
- Add the soaked and drained millets and daal. Saute them for a while.
- Adjust the salt and add water. Cover the pressure cooker and cook for 2-3 whistles or until the millets are cooked to the right consistency.
- Once done, open the lid and give it a final mix. Add a little ghee on top and serve warm with pickle and papad.
2. Kodo millet roti:
- 1 cup Kodo millet flour
- 1/2 tsp salt
- 1/2-1 cup lukewarm water
- Ghee/oil for cooking
- In a mixing bowl, add Kodo millet flour and salt.
- Gradually add lukewarm water to the flour mixture and knead to form a soft and pliable dough.
- Divide the dough into equal portions and shape them into round balls.
- Using a rolling pin, flatten each ball into a thin circular disc, dusting it with flour if necessary to prevent sticking.
- Heat a tawa or non-stick pan over medium heat.
- Place the flattened roti on the tawa or pan and cook for about 30 seconds on each side.
- Add ghee or oil on top of the roti and cook for another 30 seconds on each side or until it turns golden brown.
- Remove from heat and serve hot with your favourite side dish.
3. Ragi wheat dosa:
- 1 cup ragi flour
- 1 cup wheat flour
- 2 cups buttermilk (adjust as per preferred consistency)
- Salt to taste
- In a mixing bowl, add ragi flour and wheat flour. Add salt to it and mix well to make an even distribution.
- Gradually add buttermilk and stir continuously with a whisk to avoid lumps.
- Mix the batter evenly and consistently to incorporate air into the mixture.
- Cover and set aside for 6-8 hours or overnight to allow the batter to ferment.
- After fermentation, stir the batter well and adjust the consistency with water if necessary.
- Heat a flat non-stick tawa over medium-high heat. Once hot, pour a ladleful of batter on the tawa and spread it evenly in circular motion.
- Add oil from the sides so that the dosa cooks evenly on top and does not stick to the pan.
- Cook until the bottom turns golden brown and the top is cooked.
- Flip the dosa and cook the other side for another 30 seconds to 1 minute.
- Fold the dosa into half and take it off the heat.
- Serve hot with your favourite coconut chutney and sambar.
4. Mixed millet bhel puri:
- 1 cup pearl millets
- 1 cup ragi flakes
- 3 cups puffed rice
- 1/2 cup bhujia
- 2 tbsp chaat masala
- 3 tbsp black sesame seeds
- 2 chopped onions
- 2 chopped tomatoes
- 4 tablespoons lime juice
- 2 tablespoons chopped green chilies
- 3 tablespoons green chutney
- 2 tablespoons sweet tamarind chutney
- Chopped fresh coriander leaves
- Pomegranate seeds (optional)
- In a mixing bowl, add pearl millets, ragi flakes, and puffed rice. Add salt and roasted peanuts to it.
- Add black sesame seeds, chaat masala, and bhujia mix. Give it a good mix.
- Then add chopped onions and mix again.
- Add green chutney and sweet tamarind chutney and mix everything well.
- Finally, add chopped tomatoes, lime juice, and chopped green chilies. Mix well and adjust salt if necessary.
- Garnish with bhujia, fresh coriander leaves, and pomegranate seeds (optional).
- Serve immediately and enjoy.
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