Hence, it can be potentially recommended for patients with cardiovascular disease and diabetes mellitus”. Being rich in magnesium, it helps reduce blood pressure. The higher dietary fibre helps lower bad cholesterol and increase good cholesterol.

How much Barnyard millet per day is safe?

• 3-4 times a week

Direction to use: -

1. Sama Chawal

• Cooking instruction is: -
• Wash & soak 1 cup of Millets in
• sufficient water for 10 to 15 mins.
• Drain water, Add 2 cups of water
• Pressure cooks on high flame till second whistle.
• Simmer/Lower the flame & cook Millet from another 5 min.
• Wait for the pressure to release serve with hot favourite curry/ sambar.

1. Jhangora ki Kheer

Ingredients (Serving 4) -

• 1 cup barnyard millet
• 1 and 2/3 cup sugar
• 1/3 tablespoon cashews
• 1/4 tablespoon raisins
• 1 quart milk
• 1 tablespoon kewra essence
• 2 and 3/4 tablespoon almonds

 How to make Jhangora ki kheer: -

• Step 1: - To start with, take a deep bottomed pan and add milk to it. Let the milk boil over medium flame.
• Step 2: - Once the milk is boiled, add millets to the pan. Cook this mixture and keep stirring to avoid lumps.
• Step 3: -Stir in sugar in thus mixture and cook again in order to let the sugar dissolve. Finally add kewra essence to the pan and stir well.
• Step 4: - Remove from flame and transfer in a bowl. Refrigerate the bowl for approx. 2 hours. Serve chilled by garnishing with dry fruits.