Organic Puffed Millet 1kg (Buy Whole Foods Online Ltd.)

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Finally, add the cooked millet, diced tomatoes, dried basil, and salt, and stir until well combined.

Millets are rich in fiber and non-starchy polysaccharides, two types of undigestible carbs that help control blood sugar levels ( 10, 20).Millet has become popular in recent years because of its nutritional profile. It is high in protein, fibre and antioxidants and it is also gluten-free. 2

Proper storage and preparation of cooked millet is crucial to preserve its nutritive value and to avoid bacterial contamination. It is recommended to store cooked millet in an airtight container in the refrigerator for no longer than three to five days. Although all millet varieties belong to the Poaceae family, they differ in color, appearance, and species. 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. Vegetable stuffer: The texture of millet makes it as perfect stuffing for vegetables. It works well in bell peppers, eggplant, and especially winter squashes. Try these simple Millet Stuffed Peppers. You can buy millet in grocery stores, health food stores, and online. It’s sold dried, puffed, or ground as flour.

Millet is also a good source of insoluble fiber, which speeds the intestinal transit time and reduces the secretion of bile acids, preventing gallstone formation. Insoluble fiber is also a great addition to your diet because it reduces the risk of breast cancer. To reheat cooked millet, transfer the desired amount into a microwave-safe bowl and cover it with a damp paper towel to avoid it from drying out. Reheat on high heat for around 30-60 seconds per 1 cup of millet, stirring occasionally, until it is sufficiently heated throughout. This 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 When shopping for millets, you should still look for a label that certifies it gluten-free to ensure it hasn’t been contaminated with any gluten-containing ingredients. Summary

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). Millets are full of soluble fiber, which trap fat in your gut and can lower the cholesterol level in your blood. That can help reduce your chances of atherosclerosis, or heart disease. Millets are good sources of magnesium, too, which may prevent heart failure. Journal of Food Science and Technology: “Health benefits of finger millet polyphenols and dietary fiber: a review.”It’s also essential to reheat the millet at the right temperature to avoid the growth of bacteria. Avoid reheating the millet more than once, as it may lead to bacterial contamination. Ingredients Millets are a gluten-free grain, making them a viable choice for people with celiac disease or those following a gluten-free diet ( 8, 10, 30).

Bland in flavor and often mushy in texture, millet may not inspire culinary excitement, but it’s versatile, nourishing, and gluten-free. This guide to millet offers tips on buying, ideas for using, and plenty of links to recipes. Proso millet grains are about 3 millimeters long with lines running their lengths. They can be white, yellow, or brown. Millet is rich in a number of vitamins and minerals, which means that there are many health benefits to including this little powerhouse in your diet. Baking in the Oven: For a unique and flavourful twist on millet, try baking it in the oven. Mix it with vegetables and spices of your choice, such as onion, garlic, carrots, and cumin. Spread the mixture in a baking dish, add water, then bake at 375°F for 35-40 minutes, or until the millet is tender and the vegetables are roasted to perfection. Step Two: Pour the mixture onto a parchment-lined baking tray. Bake for 15 minutes at 325, stirring halfway through, then turn the oven temperature down to 200 and bake for an additional 15 minutes.Millet is one of the oldest cultivated grains in the world and has been grown throughout Africa and Southeast Asia for thousands of years. Today, it's one of the most important cereals around and is a staple crop for humans and animals.