The Healthy Umbrella Millet Upma Mix

The Healthy Umbrella Millet Upma Mix is a savory South Indian dish made from millet grains, typically foxtail millet or little millet, along with vegetables and spices. Here’s a brief description along with some nutritional values:

Description:

The Healthy Umbrella Millet Upma Mix is a wholesome and flavorful dish that is commonly enjoyed as a breakfast or snack in South India. It’s prepared by dry roasting millet grains until they’re lightly golden, then sautéing them with onions, vegetables like carrots, peas, and sometimes tomatoes, along with spices like mustard seeds, cumin seeds, green chilies, ginger, and curry leaves. The mixture is then cooked in water until the millet is tender and the flavors are well combined. It’s often garnished with fresh coriander leaves and served hot with coconut chutney or a side of yogurt.

Nutritional Values (per serving, approximately 1 cup):

• Calories: Around 404.9 kcal
• Carbohydrates: Approximately 72.23 grams
• Protein: About 8.75 grams
• Fat: Around 8.56 grams
• Fiber: 3-5 grams
• Vitamins and Minerals: Rich in B vitamins like niacin, thiamine, and folate, as well as minerals like iron, magnesium, and phosphorus.
• Other Nutrients: Contains antioxidants, phytonutrients, and essential amino acids.

Health Benefits:

Rich in Fiber: Millets are high in dietary fiber, which aids in digestion, helps maintain healthy bowel movements, and prevents constipation. Fiber also contributes to a feeling of fullness, which can aid in weight management.

Gluten-Free: Millets are naturally gluten-free, making this upma mix a suitable option for individuals with gluten intolerance or celiac disease.

High in Nutrients: Millets are packed with essential nutrients such as iron, magnesium, phosphorus, and potassium. These minerals are crucial for various bodily functions, including bone health, energy production, and maintaining a healthy nervous system.

Low Glycemic Index: Millets have a low glycemic index, which means they release glucose slowly into the bloodstream. This property helps in managing blood sugar levels, making millet upma a great choice for people with diabetes.

Rich in Antioxidants: Millets contain phenolic compounds and antioxidants that help combat oxidative stress in the body. These antioxidants can reduce the risk of chronic diseases like cancer and cardiovascular diseases.

Protein Content: Millets provide a good amount of plant-based protein, essential for muscle repair and growth. When combined with dals (lentils) in the upma mix, the protein content is further enhanced, making it a balanced meal.

Additional information