Nothing in this world is at it seems. Except, possibly, porridge.
I thought of millet porridge for a gluten-free alternative to a super nutritious breakfast! It is a good option for the famous oatmeal, if you suffer from celiac disease (gluten intolerance), but also for people who want to enrich their culinary experiences.
Why is it good to eat millet?
Millet is a cereal rich in fiber, protein and antioxidants , often used in the diet of people from developing countries in Asia and Africa, and has become known in the West due to its best known property: it has no gluten. Like lentils, it is drought-resistant and is found in several varieties, but pearls are the most common.
In addition to being gluten-free, millet has many health benefits, as discovered by researchers: lowering blood pressure, the risk of heart disease, preventing cancer, diabetes and boosting the immune system . It is high in calcium and rich in protein , with more essential amino acids than other grains. Other important nutrients: phosphorus, magnesium and potassium.
Another rare characteristic for a cereal, and which millet has, is alkalinity. Due to the fact that it has this property, the consumption of millet fights against acidosis in the body. So, it is perfect for people with acidity , with a low pH in the body, which, if left untreated, can lead to chronic diseases.
What about diabetes? Although it is believed that people diagnosed with diabetes are not allowed carbohydrates due to their glycemic load, well, millet and whole grains are even recommended for diabetes management , as they contain a lot of fiber, which slowers the absorption of carbohydrates. As a result, the sugar in these complex carbohydrates enters the bloodstream slowly, not causing a sudden rise in blood sugar.
Millet is a perfect substitute for regular oats, extremely good for people with celiac disease or on a gluten-free diet, for any other health reasons. And not only! It is an option for all of us to try to introduce it more often in our daily diet, due to its nutrient-rich profile.
Recipe
Nutritious millet porridge
Ingredients
- 120 g millet
- 220 g plant based milk
- 4 tsp erythritol or other sweetener. In case of honey, it is added at the end, when the composition is not hot.
- 1 tsp cinnamon
- 2 tsp carob powder or cocoa
- ⅓ tsp powdered cloves
- 2 tsp coconut butter optional
- fruits for decoration
Instructions
- Soak the millet in water the night before, or for at least 8 hours. This step is important to eliminate many of the antinutrients found in millet and which may otherwise interfere with the absorption of nutrients in the body.
- After soaking, rinse the millet and place it in a saucepan with the milk and erythritol. Let it simmer over medium heat for 20 minutes, stirring occasionally.
- Add the spices and coconut butter, mix well and remove it from the heat. Serve it with fruit, chocolate, or any other creative ideas you have.
Good appetite! 🙂
Sources:
- Health benefits of finger millet (Eleusine coracana L.) polyphenols and dietary fiber: a review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033754/
- What Is Millet? Nutrition, Benefits, and More: https://www.healthline.com/nutrition/what-is-millet
- Can People with Diabetes Eat Millet, and Are There Benefits?: https://www.healthline.com/health/diabetes/millet-for-diabetes
Lavinia Dinca
Nutritionist
English 
Română