Jowar, also known as sorghum, is a gluten-free, ancient grain that is widely cultivated and consumed in many parts of the world, including India, Africa, and parts of Asia. Jowar is gaining attention with the promotion of International Millet Year.
To begin with, let us look at the potential health benefits of including jowar in your diet:
Good source of nutrients:
People of all ages should include Jowar, a type of millet, in their diets. Jowar is a good source of various nutrients, including protein, fiber, iron, phosphorus, and potassium. Loaded with nutrients, it’s a great choice for everyone, young and old. Jowar contains very little fat and is free of cholesterol.
Gluten-free:
Jowar is naturally gluten-free, which makes it an excellent choice for people with celiac disease or gluten intolerance. People are now going gluten-free as part of a healthy lifestyle.
Helps manage diabetes:
Jowar is a complex carbohydrate that takes longer to digest, which can help regulate blood sugar levels and prevent sudden spikes and drops. Jowar is low in glycemic index, which helps to control blood sugar levels in people with diabetes.
Improves digestion: Jowar is high in fiber, which can help promote regular bowel movements and prevent constipation, making it an ideal choice to maintain a healthy digestive system.
Supports Weight loss: Eating Jowar can contribute to weight loss because it is low in calories and high in fiber, which helps reduce hunger and prevents excessive eating. Jowar is rich in complex carbohydrates, which provide sustained energy and help boost stamina.
May reduce the risk of heart disease: Jowar contains antioxidants and compounds that can help reduce inflammation and improve heart health.
May have anticancer properties: Some studies suggest that jowar may have anticancer properties due to its high content of antioxidants and phytochemicals. However, this needs more research and analysis.
Overall, incorporating jowar into your diet can be a great way to increase your intake of essential nutrients and potentially improve your overall health.
Introducing jowar in your meal plan will require a bit of tweaking, so here are some interesting recipes that are simple to make while adding a bit of variety to your daily meals. We have all heard of Jowar roti or even have it occasionally, but apart from it, there are a few other ways in which you can incorporate Jowar into your meals.
Jowar Upma:
Jowar upma is a healthy and nutritious breakfast option that is easy to make and tastes delicious.
Ingredients:
- 1 cup jowar rava
- 1 onion, chopped
- 1 tomato, chopped
- 1 green chili, chopped
- 1 tbsp. oil
- Salt to taste
- Water as needed
- Coriander leaves for garnish
Instructions:
- Heat oil in a pan.
- Add onions
- Sauté well, until they turn translucent.
- Add tomatoes and green chili and sauté for a few minutes.
- Add jowar rava and sauté for a few minutes.
- Add water and salt and mix well.
- Cover the pan and cook for 5-10 minutes or until the upma is cooked.
- Garnish with coriander leaves and serve hot.
Jowar Salad:
Ingredients:
- 1 cup jowar, cooked
- 1 cucumber, chopped
- 1 tomato, chopped
- 1 onion, chopped
- 1/4 cup coriander leaves, chopped
- 1 lemon, juiced
- Salt to taste
Instructions:
- Mix well all ingredients.
- Serve chilled.
And some more interesting recipes:
Jowar Laddu: Roast jowar flour in a pan until fragrant. Add jaggery and ghee and mix well. Shape into small balls and serve as a healthy snack. For a detailed recipe visit – https://skyroots.in/recipe/jowar-iaddu-recipe/
Jowar Idli: Use Jowar Idli premix, add curd or buttermilk, salt to taste and mix it well. Allow the batter to stand for an hour and then steam in an idli maker. Serve hot with chutney and sambar. For a detailed recipe visit – https://skyroots.in/recipe/jowar-sorghum-idli-recipe/
Chocolate Millet cake recipe: Chocolate cakes are usuallty made with refined flour or wheat flour, but you can make the same delicious tasting cakes with millets. This includes mix millets and jowar flour. Follow https://skyroots.in/recipe/chocolate-millet-cake-recipe/ for a detailed millet cake recipe.
