Millet Porridge for Today's Natural Goldi-Bear(s) Recipe on Food52 (2024)

FAQs

How do you make millet porridge? ›

Add millet to a large saucepan or pot with water and dairy-free milk. Stir. Bring to a low boil over medium heat, then reduce to a simmer and cover. Cook for ~20 minutes, stirring occasionally, until the millet is tender.

directions. In a small saucepan, combine millet, water, milk, cinnamon, vanilla, salt and raisins. Bring to a boil.

Add the drained millet, milk, and spices to a saucepan. Bring to a boil, then reduce heat to a simmer. Cover and cook for 10 minutes. Then add the banana and flaxseeds and cook for an additional 5 minutes.

Improves digestion - The dietary fibre in millets helps improve the digestive system's function. It can help with constipation, flatulence, bloating, cramping, and regularizing bowel function. It also helps improve the overall health of other vital organs like the liver and kidney and boosts the immune system.

Millet is lower on the glycemic index (GI) than many other grains. That means it raises your blood sugar slowly and gradually instead of in quick spikes. High-fiber, low-GI foods keep blood sugar steady, lower cholesterol, and help you lose weight. All of these things are helpful for people with diabetes.

It ultimately depends on an individual's dietary needs and preferences. For those looking for sustained energy and a good dose of antioxidants, oats may be the better option. However, for those looking for a low-carb alternative with anti-inflammatory properties, millets may be the way to go.

Finger millet (ragi)

Finger Millet, or ragi, is a favorite among fitness experts who choose healthier alternatives to traditional grains like rice or wheat. Not only is it rich in calcium, but it also has a healthy amount of iron and other essential minerals.

Millets are full of tannins, phytates, and phenols that help protect your cells against damage and potential diseases like high blood pressure, diabetes, and high cholesterol. Finger millet is an excellent source of B vitamins, which play a role in everything from brain function to healthy cell division.

If you are eating pearl millet do not have any other in the day or do not mix any other millet with it.

Preparing millets

Though these can be straight away rinsed and cooked, soaking them helps to reduce the phytic acid which impairs the absorption of nutrients. So it is highly recommended to soak millets for the recommended amount of time. Also soaking helps to cook the grains faster.

Do I need to wash millet? ›

It's always a good idea to rinse whole grains before cooking, even if the package states they have been pre-washed. Rinsing millet removes any dust or debris and can reduce the risk of accidental gluten contamination. Rinsing also helps keep the cooked grains separate even as they cook.

Introduce these in your diet gradually and soak the millets before using them in recipes to avoid any digestive troubles. Soaking, sprouting or fermenting the millets before eating them is important, otherwise the phytic acid present in them could reduce the absorption of other nutrients.

To a small saucepan, add millet and water or vegetable broth. Bring to a boil, then reduce to a simmer, cover, and cook for 18-20 minutes or until liquid is absorbed and millet is fluffy. Fluff with a fork, then cover and let rest for 10 minutes before serving.

Soak the washed millets for 3-6 hours depending on the millet you are using. Sometimes, it's best to soak millets overnight. Some millets like barnyard millet don't need to be soaked for more than 30 minutes.

Millets or any whole grain have phytic acids. These phytic acids aren't good for the human body; they restrict the absorption of nutrients and may increase uric acid in the body. To remove the phytic acid from the millets, soak them in water for a minimum of 30 minutes.

I found that the best way to prepare the porridge we like, is to cook millet first in water, then with added milk to nearly ready stage, and then let it rest for half an hour in a cooking pot under warm cover for the residual liquid to be absorbed. Cast iron heavy pots are the best to use for this purpose.

Millet is a good source of protein, fiber, key vitamins, and minerals. The potential health benefits of millet include protecting cardiovascular health, preventing the onset of diabetes, helping people achieve and maintain a healthy weight, and managing inflammation in the gut.