Поживна цінність на 100 г
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Millet is incredible! A few numbers, although we focus on them last when making food decisions.
- Far fewer calories than most grains.
- One of the oldest grains — exactly how old is still unknown.
- Contains 20% of the daily requirement for magnesium and manganese in just 1 cup.
- Very effective for blood sugar control — reducing it by 27% in diabetes control groups (unlike rice, which raises it).
- 0 gluten!
- Low in protein like many grains, but the amino acids it does contain are in excellent balance — just missing a couple from the full set of 21 amino acids.
- High in phenolic compounds and catechins, powerful antioxidants that support a healthy gut and its flora.
- 13% more calcium than most popular grains, even though millet is always polished.
I’ve written about millet before and shared plenty of ideas, but here’s another one — with vegetables.
Ingredients
2 servings
- 2/3-3/4 cups millet
- 1 medium tomato
- 1 small pink radish or 3-5 radishes
- 1 small carrot
- dill, parsley, sorrel (any combination of three types of greens)
- a handful of black dried olives
- hemp kernels or pumpkin seeds
- any fermented food: a bit of kimchi, sauerkraut, or pickled chili or cucumber
- olive oil
cooking
Cook the millet in salted boiling water. While it’s cooking, dice the vegetables into small cubes. Combine the cooked millet with the chopped vegetables, add olives, fermented vegetables, greens, and a drizzle of olive oil. That’s it — enjoy!
cooking
Cook the millet in salted boiling water. While it’s cooking, dice the vegetables into small cubes. Combine the cooked millet with the chopped vegetables, add olives, fermented vegetables, greens, and a drizzle of olive oil. That’s it — enjoy!
