Bajri Flour

A healthy traditional north indian roti recipe made with bajra flour or pearl miller flour. it is particularly made in rajasthani cuisine and typically served with dry curries or sabzi for lunch and dinner. it is generally popular at the dry or hot climate demographics because it is considered to cool down the body and provide necessary supplements. Indian cuisine mainly deals with flatbread recipes which are either made with grain flour or millet flours. typically the type of flour consumed entirely depends upon the demographics and its features. one such hugely popular healthy roti recipe is bajra roti or pearl millet roti known for its health benefits. i really do not have any preferences when it comes to gluten-free roti’s and i prepare both for my lunch and dinner. but i have developed a special interest to millet recipes and flatbread recipes from it. i am particularly interested with the health benefits of bajre ki roti has to offer. as i personally do not like the taste of millet-based roti’s and i feel it very pale. but these recipes are my husband’s favourite and he likes it to have it with dry chutney powders or spice powders and thick yoghurt. he likes to have bajra roti for morning breakfast as it keeps him full till afternoon lunch and can have something lite. i personally like it to have it gravy based curries like baingan masala or bhindi masala with peanut-based gravies.

Benefits of Bajra
1.Weight Management: Consists of complex carbs, bajra is absorbed slowly from our digestive tract, leading to greater satiety while ensuring a continuous flow of energy. This helps prevent overeating and in-between meal bingeing.

2. Gluten Free:
 The protein content in bajra is gluten free, making it a good change from the gluten heavy daily meals we consume.

3. Gut Health:
 Bajra is a rich source of insoluble fibre, which works as a pre-biotic in our gut, helping keep our digestive health in top form. Insoluble fibre also helps prevent overeating by adding bulk to the meals, leading to early satiety. Insoluble fibre is also vital for proper bowel cleansing and preventing constipation.

4. Helps Manage Diabetes: Diabetes control and prevention both are affected by fibre intake in our daily diet. The positive effects are well documented in a number of studies worldwide. Bajra has a positive effect on diabetes because its fibre content and the presence of slowly digestible starch, which takes longer to convert to glucose. This helps in managing diabetes and providing a sustained energy release for diabetics. Moreover, bajra is a good source of magnesium, which is associated with a lowered risk of diabetes. 

5. Healthy Heart: Since bajra is a good source of magnesium, it is good for heart patients to add bajra to their diet. Magnesium is capable of preventing risk factors of cardiovascular diseases like BP and diabetes. Studies have also pointed towards a beneficial effect of magnesium on lowering LDL (bad) cholesterol and it also protects against stroke.

6. Phytochemicals are present in abundance in millets. The most abundant polyphenols present in bajra include flavonoids - tricin, luteolin and acacetin. These have been shown to be anti-carcinogenic and antitumor, and may even help arrest the growth of breast cancer cells. Flavonoids act as anti-oxidants in our body and also help with boosting the immune system. Anti-oxidants are also associated with a positive effect on overall health, aging and are a protection against metabolic syndrome.

7. Packed With Omega-3 Fats: Bajra is a better source of healthy omega-3 fats as compared to other cereals. Omega-3 oils have been associated with lowering BP, triglycerides, slowing plaque development in arteries, maintaining a regular heart rhythm and are known to be cardio protective. 

8. Full Of Iron And Phosphorus: Bajra provides modest amounts of iron and phosphorus. Iron is a very important nutrient for cognitive thinking, memory and also for energy. If you suffer from anemia (iron deficiency) you know that low iron levels can leave you feeling exhausted and weak due to lack of oxygen being delivered to tissues and a buildup of carbon dioxide. Iron rich foods are therefore important for your health.

Use it traditionally as a roti, khichri or porridge. Because of its rich nutritional profile, it is a great winter cereal. Bajra can be used as a salad, or in various south Indian dishes like uttapam. Better still, it can be added to the traditional dosa or idly batter to improve their nutritional quality. Use it in one meal at least twice a week to reap the benefits of this amazing traditional food.