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There is more than one month until Easter, and I started my fasting time. I totally excluded eggs and cheese, and I’m basically on a vegan diet now. I’m not doing this for religious reasons, but actually to give my body a pause from metabolising animal protein. Fasting during spring is bliss, because there are so many fresh greens available at the farmers’ market, and it’s also a great opportunity to experiment with new ingredients. I’ve had a bag of millet in my cupboard for quite a while now, and it seemed to be just the right time to make it shine on a plate!
Proso millet grains are about 3 millimeters long with lines running their lengths. They can be white, yellow, or brown.
Millet casseroles: Use well-cooked millet in casseroles for more substance, layered with vegetables and vegan cheese. Try this luscious Vegetable Millet Casserole. Toasting: Yes, you read that right- puffed millet can be toasted! Pre-cook the millet using one of the above methods, then marinate it in your favourite dressing or sauce. Toast on a dry frying pan for a few minutes on each side until crispy and lightly charred, then serve with grilled vegetables for a healthy and delicious meal. The small round grains are so important because they're hardy and easy to store for years without insect damage. A highly digestible food containing 6 grams of protein in a cooked 1-cup serving, millet compares favorably with other grains. It’s a good source of the minerals phosphorus and magnesium, a moderate source of iron, and contains notable amounts of potassium.
One study in 24 rats found that those fed foxtail and proso millet had significantly reduced triglyceride levels, compared with the control group ( 25). For instance, a study in 105 people with type 2 diabetes determined that replacing a rice-based breakfast with a millet-based one lowered blood sugar levels after the meal ( 21). They have multiple advantages over other crops, including drought and pest resistance. They’re also able to survive in harsh environments and less fertile soil. These benefits stem from their genetic composition and physical structure — for example, its small size and hardness ( 4, 5, 6). By mastering these techniques during our journey together, you’ll be able to cook amazing dishes for yourself or your family that are healthy, nutritious, and, most importantly, delicious! What is Millet and Why You Should Be Eating ItThis cozy bowl uses millet in place of Arborio rice for a dairy-free risotto that’s iron-rich and phosphorous-rich. The addition of earthy mushrooms and artichoke hearts makes this a wonderful option for a light dinner or side dish. 6. Cozy Millet Bowl with Mushroom Gravy and Kale Millets are rich in dietary fiber, both soluble and insoluble. The insoluble fiber is a prebiotic, which means it supports good bacteria in your gut. The fiber also adds bulk to poop, helping keep you regular and reducing your risk of colon cancer. Studies in mice link ferulic acid to rapid wound healing, skin protection, and anti-inflammatory properties ( 17, 18).
Boiling on the Stovetop: Cook millet on the stovetop in boiling water, similar to cooking rice. Use a 2:1 water-to-millet ratio, bring to a boil, then reduce heat and simmer for 20-25 minutes. Once cooked, fluff with a fork and enjoy as a side dish, or add to salads or soups. Millets are rich in phenolic compounds, especially ferulic acid and catechins. These molecules act as antioxidants to protect your body from harmful oxidative stress ( 10, 13, 14, 15, 16).Turn the jar upside down, rinsing and draining the millet every 8–12 hours. You’ll notice small sprouts beginning to form after 2–3 days. Drain the sprouts and enjoy them right away.
Although all millet varieties belong to the Poaceae family, they differ in color, appearance, and species. Cooking in a Pressure Cooker: If you have a pressure cooker, cooking puffed millet is a breeze. Use the same 2:1 water-to-millet ratio and cook on high pressure for 10 minutes, followed by a natural release. The result is a perfectly fluffy millet that’s ready to be added to any meal. What’s more, in a 6-week study in rats with diabetes, a diet containing 20% finger millet led to lower fasting blood sugar levels and a drop in triglyceride and cholesterol levels ( 24). May help lower cholesterol So there you have it – five different methods for cooking millet that are sure to inspire you to try out this versatile and delicious grain. Experiment with different flavour combinations and enjoy the many health benefits that puffed millet has to offer! Millets are rich in fiber and non-starchy polysaccharides, two types of undigestible carbs that help control blood sugar levels ( 10, 20).
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Pearl millet is the most widely produced variety intended for human consumption. Still, all types are renowned for their high nutritional value and health benefits. Summary
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