From Bajra to Amaranth: 6 Flours to Include in Your Winter Diet 

Incorporating these nutrient-rich flours into your meals can enhance immunity, improve digestion, and keep you energized during the chilly months.

As winter sets in, our dietary needs shift to match the season’s demands. While fruits and vegetables often take the spotlight, winter-specific grains and millets are equally vital. Flours made from these grains provide essential nutrients to keep the body warm and energized, making them a valuable addition to your seasonal menu. Here’s a guide to six winter flours and how to incorporate them into your diet.

1. Bajra Flour (Pearl Millet)

Rich in iron, fiber, and amino acids, bajra flour is a winter staple known for regulating body temperature and improving digestion. Traditionally used for rotis, it can be adapted into other dishes for variety.

Recipe Idea:

Bajra Crepes with Chocolate Sauce

Ingredients

For Bajra Crepes:

• Bajra flour (pearl millet flour): 1 cup
• Whole wheat flour: 2 tablespoons (optional, for better binding)
• Milk: 1 ½ cups (or adjust for batter consistency)
• Sugar: 2 teaspoons
• Cardamom powder: 1/4 teaspoon (optional, for flavor)
• Ghee or butter: for cooking

For Chocolate Sauce:

• Dark chocolate: 100 grams (chopped)
• Fresh cream: 1/2 cup
• Butter: 1 tablespoon
• Sugar: 1-2 teaspoons (optional, adjust to taste)
• Vanilla extract: 1/2 teaspoon

Garnishing (Optional):

• Chopped nuts (almonds, pistachios, or hazelnuts)
• Fresh fruits (strawberries, bananas, or raspberries)
• Powdered sugar

Instructions

Making the Bajra Crepes:

1. Prepare the Batter:
   • In a bowl, mix bajra flour, whole wheat flour, sugar, and cardamom powder.
   • Gradually add milk, whisking continuously to make a smooth, lump-free batter.
   • Let the batter rest for 10 minutes.
2. Cook the Crepes:
   • Heat a non-stick pan or skillet on medium heat and grease lightly with ghee or butter.
   • Pour a ladleful of batter and quickly spread it thinly into a circular shape.
   • Cook for 1-2 minutes until golden brown, then flip and cook the other side.
   • Repeat with the remaining batter. Stack the crepes and keep warm.

Making the Chocolate Sauce:

1. Heat fresh cream in a small saucepan over low heat until just warm (do not boil).
2. Add chopped dark chocolate and stir until fully melted and smooth.
3. Mix in butter, sugar (if needed), and vanilla extract. Stir until glossy and well combined.

Assembling the Bajra Crepes:

1. Place a crepe on a serving plate.
2. Drizzle chocolate sauce generously over the crepe.
3. Fold or roll the crepe and top with more chocolate sauce.
4. Garnish with chopped nuts, fresh fruits, or a dusting of powdered sugar.

Serving Suggestion

Serve warm with a scoop of vanilla ice cream or a dollop of whipped cream for an extra treat.

Enjoy your healthy and decadent Bajra Crepes with Chocolate Sauce!

2. Jowar Flour (Sorghum)

Naturally gluten-free and high in fiber and antioxidants, jowar flour supports gut health and sustains energy levels, making it perfect for winter.

Recipe Idea:

Jowar Tacos with Spicy Chicken Filling

Here’s a delicious recipe for Jowar Tacos with Spicy Chicken Filling. This fusion dish combines healthy Indian jowar rotis with Mexican-inspired flavors.

Ingredients

For Jowar Tacos:

• Jowar flour (sorghum flour): 1 cup
• Whole wheat flour (optional for binding): 2 tablespoons
• Salt: 1/4 teaspoon
• Warm water: as needed

For Spicy Chicken Filling:

• Boneless chicken: 250 grams (cut into small cubes or strips)
• Olive oil: 1 tablespoon
• Onion: 1 medium (finely chopped)
• Garlic: 2-3 cloves (minced)
• Green chili: 1 (finely chopped)
• Red chili powder: 1 teaspoon
• Smoked paprika (optional): 1/2 teaspoon
• Cumin powder: 1/2 teaspoon
• Coriander powder: 1/2 teaspoon
• Salt: to taste
• Lemon juice: 1 tablespoon
• Fresh coriander: for garnish

Toppings (Optional):

• Fresh lettuce
• Diced tomatoes
• Grated cheese or paneer
• Sour cream or hung curd
• Guacamole or avocado slices

Instructions

Preparing the Jowar Tacos:

1. Make the Dough: Mix jowar flour, whole wheat flour, and salt in a bowl. Gradually add warm water and knead into a soft, pliable dough.
2. Rest: Cover the dough and let it rest for 10 minutes.
3. Roll the Tacos: Divide the dough into small balls. Roll each into thin discs (about 6 inches in diameter) on a lightly floured surface.
4. Cook the Tacos: Heat a tawa or flat pan. Cook each taco on medium heat for 1-2 minutes per side until slightly puffed and cooked. Keep warm.

Preparing the Spicy Chicken Filling:

1. Marinate the Chicken: In a bowl, mix chicken with red chili powder, paprika, cumin, coriander powder, and salt. Let it marinate for 15 minutes.
2. Cook the Chicken: Heat oil in a pan. Add garlic, green chili, and onion. Sauté until golden. Add the marinated chicken and cook on medium heat until the chicken is tender and fully cooked (10-12 minutes).
3. Finish: Squeeze lemon juice and garnish with fresh coriander.

Assemble the Tacos:

1. Place a jowar taco on a plate.
2. Add a layer of lettuce or greens.
3. Spoon the spicy chicken filling in the center.
4. Top with diced tomatoes, grated cheese, or any preferred toppings.
5. Drizzle sour cream or guacamole for added flavor.

Enjoy your healthy and flavorful Jowar Tacos with Spicy Chicken Filling! Perfect for a quick dinner or entertaining guests.

3. Makki Flour (Cornmeal)

Makki flour, or cornmeal, is rich in carbohydrates, providing long-lasting energy. A winter favorite in North India, it supports digestion while delivering comforting meals.

Recipe Idea:

Makki Porridge (Cornmeal Porridge)

This warm and comforting dish is made using makki ka atta (cornmeal), perfect for a nutritious breakfast or light meal.

Ingredients

• Makki ka atta (cornmeal): 1/2 cup
• Water: 2 cups
• Milk: 1 cup (optional, for creaminess)
• Jaggery or sugar: 2-3 tablespoons (adjust to taste)
• Cardamom powder: 1/4 teaspoon (optional, for flavor)
• Ghee: 1 teaspoon
• Nuts and dried fruits (almonds, raisins, or cashews): for garnish
• Pinch of salt

Instructions

1. Roast the Cornmeal:
   • Heat ghee in a heavy-bottomed pan on low flame.
   • Add makki ka atta and roast it gently, stirring continuously, for 4-5 minutes until it turns aromatic and slightly golden.
2. Cook the Cornmeal:
   • Gradually add water while stirring to avoid lumps.
   • Cook on medium heat, stirring frequently, until the mixture thickens (around 7-10 minutes).
3. Sweeten and Flavor:
   • Add jaggery or sugar and mix until dissolved.
   • Stir in milk (if using) and let it cook for another 2-3 minutes for a creamy consistency.
   • Sprinkle cardamom powder and mix well.
4. Garnish and Serve:
   • Transfer the porridge into bowls.
   • Garnish with nuts and dried fruits.
   • Serve warm.

Tips

• For a savory version, skip jaggery and cardamom. Add salt, black pepper, and sautéed vegetables like carrots, peas, or spinach.
• Adjust the thickness by adding more milk or water based on preference.

Enjoy this wholesome and nutritious Makki Porridge, a versatile dish for any time of the day!

4. Ragi Flour (Finger Millet)

Known for its high calcium, iron, and antioxidant content, ragi flour strengthens bones and boosts immunity, making it an excellent choice for winter meals.

Recipe Idea:

Ragi Porridge with Nuts and Fruits

This wholesome porridge made from ragi (finger millet) flour is packed with nutrients and natural sweetness from fruits and nuts.

Ingredients

For the Porridge:

• Ragi flour: 1/4 cup
• Water: 2 cups
• Milk: 1 cup (optional, for creaminess)
• Jaggery or brown sugar: 2-3 tablespoons (adjust to taste)
• Cardamom powder: 1/4 teaspoon

For Topping:

• Chopped nuts: almonds, cashews, pistachios, walnuts (as desired)
• Fresh fruits: banana slices, apple chunks, or berries
• Raisins or dried fruits: 1-2 tablespoons
• Chia seeds or flaxseeds (optional): 1 teaspoon

Instructions

1. Prepare the Ragi Mixture:
   • In a small bowl, mix the ragi flour with 1/2 cup of water to make a smooth, lump-free paste.
2. Cook the Porridge:
   • In a saucepan, boil the remaining water. Gradually add the ragi paste while stirring continuously to avoid lumps.
   • Cook on medium heat, stirring frequently, until the mixture thickens (5-7 minutes).
3. Sweeten and Flavor:
   • Add milk (if using) and jaggery or brown sugar. Stir well until the jaggery dissolves completely.
   • Sprinkle cardamom powder and mix.
4. Garnish and Serve:
   • Pour the porridge into serving bowls.
   • Top with chopped nuts, fresh fruits, and raisins.
   • Sprinkle chia seeds or flaxseeds for added nutrition.

Tips

• For a vegan version, substitute milk with almond or coconut milk.
• Add a dollop of peanut butter or drizzle of honey for extra flavor.
• Serve warm for a comforting meal or chill for a refreshing summer treat.

Enjoy this hearty and nourishing Ragi Porridge with Nuts and Fruits, perfect for breakfast or a light snack!

5. Kangni Flour (Foxtail Millet)

Kangni, or foxtail millet, is rich in fiber and low in glycemic index, helping manage blood sugar levels and supporting digestive health.

Recipe Idea:

Foxtail Millet Upma

A healthy twist on the traditional South Indian upma, this version uses foxtail millet (kangni/tenai) for a nutritious, gluten-free breakfast or light meal.

Ingredients

For the Upma:

• Foxtail millet: 1 cup
• Water: 2 ½ cups
• Oil: 2 tablespoons
• Mustard seeds: 1 teaspoon
• Urad dal (split black gram): 1 teaspoon
• Chana dal (split Bengal gram): 1 teaspoon
• Green chilies: 2, finely chopped
• Ginger: 1 teaspoon, grated
• Curry leaves: 8-10
• Onion: 1 medium, finely chopped
• Vegetables (optional): carrots, beans, peas (finely chopped, about 1 cup)
• Turmeric powder: 1/4 teaspoon
• Salt: to taste
• Lemon juice: 1 tablespoon
• Fresh coriander: for garnish

For Garnish (Optional):

• Roasted cashews: 1-2 tablespoons
• Grated coconut: 1 tablespoon

Instructions

1. Rinse and Roast Millet:
   • Wash the foxtail millet thoroughly and drain.
   • Dry roast it in a pan for 3-4 minutes on medium heat until fragrant. Set aside.
2. Prepare Tempering:
   • Heat oil in a deep pan or kadai.
   • Add mustard seeds and let them splutter.
   • Add urad dal, chana dal, and sauté until golden.
   • Add green chilies, ginger, and curry leaves. Fry for a few seconds.
3. Cook Vegetables:
   • Add chopped onions and sauté until translucent.
   • Add the vegetables and turmeric powder. Cook for 2-3 minutes.
4. Add Millet and Water:
   • Mix the roasted millet into the pan. Stir well with the vegetables.
   • Add 2 ½ cups of water and salt to taste. Bring to a boil.
5. Cook Upma:
   • Reduce the heat to low, cover, and let it cook for 10-12 minutes or until the millet absorbs all the water and becomes soft.
   • Stir occasionally to prevent sticking.
6. Finish and Garnish:
   • Add lemon juice and mix well.
   • Garnish with fresh coriander, roasted cashews, and grated coconut if desired.

Serving Suggestion

Serve hot with coconut chutney, pickle, or a side of curd for a complete meal.

Enjoy your delicious and nutritious Foxtail Millet Upma!

6. Amaranth Flour

A protein powerhouse, amaranth flour contains essential fatty acids and immunity-boosting vitamins A, C, and E. It is versatile and works well in baked goods or breakfast dishes.

Recipe Idea:

Amaranth Pancakes with Honey and Cinnamon

A gluten-free, protein-rich breakfast or snack option with the natural sweetness of honey and a touch of cinnamon.

Ingredients

For Pancakes:

• Amaranth flour: 1 cup
• Milk: 3/4 cup (or as needed)
• Egg: 1 (optional for fluffiness, can substitute with 1 tablespoon flaxseed mixed with 3 tablespoons water)
• Baking powder: 1 teaspoon
• Cinnamon powder: 1/2 teaspoon
• Honey: 2 tablespoons
• Vanilla extract: 1/2 teaspoon
• Pinch of salt
• Butter or oil: for greasing

For Topping:

• Honey: for drizzling
• Ground cinnamon: for sprinkling
• Fresh fruits: banana slices, berries, or apple chunks
• Chopped nuts: almonds, walnuts, or pecans

Instructions

1. Prepare the Batter:
   • In a mixing bowl, combine amaranth flour, baking powder, cinnamon powder, and a pinch of salt.
   • In another bowl, whisk together milk, egg (or flaxseed mixture), honey, and vanilla extract.
   • Gradually add the wet ingredients to the dry ingredients, whisking until you get a smooth batter. Adjust the consistency by adding more milk if too thick.
2. Cook the Pancakes:
   • Heat a non-stick pan or griddle over medium heat and lightly grease with butter or oil.
   • Pour a ladleful of batter onto the pan and spread it slightly into a small circle.
   • Cook for 2-3 minutes until bubbles appear on the surface. Flip and cook for another 1-2 minutes until golden brown.
   • Repeat with the remaining batter.
3. Serve and Garnish:
   • Stack the pancakes on a plate.
   • Drizzle with honey and sprinkle with cinnamon powder.
   • Top with fresh fruits and nuts for added texture and flavor.

Tips

• For a vegan version, use almond or coconut milk and the flaxseed substitute for eggs.
• Add a pinch of nutmeg or ginger powder for extra warmth and spice.

Enjoy your delicious and wholesome Amaranth Pancakes with Honey and Cinnamon!

Expert Tip: Blend Flours for Maximum Benefit

Combining different flours enhances their nutritional value and flavor. Try mixing 25% each of jowar, bajra, and makki flour with wheat flour for a nutrient-dense alternative.

Experimenting with these seasonal flours allows you to enjoy a diverse, nutrient-rich diet while staying warm and healthy all winter long. So, this season, give these winter grains the attention they deserve!