Banyard Millet Nutritional Information:
Barnyard millet, scientifically known as Echinochloa esculenta, is a nutrient-dense cereal grain. It is a good source of macronutrients like carbohydrates and dietary fiber, as well as micronutrients such as iron, magnesium, phosphorus, and B-complex vitamins. A 100-gram serving of cooked barnyard millet provides approximately 143 calories, 6 grams of protein, 2 grams of fat, and 30 grams of carbohydrates, with 2.8 grams of dietary fiber.
Benefits:
Rich in Nutrients: Barnyard millet is packed with essential nutrients, making it a valuable addition to a balanced diet.
Gluten-Free: It is naturally gluten-free, making it suitable for individuals with gluten intolerance or celiac disease.
Low Glycemic Index: It has a low glycemic index, which means it helps in regulating blood sugar levels and is suitable for people with diabetes.
High in Fiber: The high fiber content aids digestion, promotes satiety, and helps in weight management.
Rich in Antioxidants: Barnyard millet contains antioxidants that help neutralize harmful free radicals in the body, reducing the risk of chronic diseases.
Heart Health: Its nutrient profile supports heart health by lowering cholesterol levels and maintaining blood pressure.
Uses:
Barnyard millet can be used in various ways in cooking:
Porridge: Cook barnyard millet with water or milk to make a nutritious breakfast porridge. Add fruits, nuts, and honey for flavor.
Pilaf or Pulao: Substitute rice with barnyard millet to make delicious and healthy pilaf or pulao dishes.
Salads: Use cooked barnyard millet as a base for salads, combining it with vegetables, herbs, and a dressing of your choice.
Baking: Incorporate barnyard millet flour into baking recipes for bread, cookies, muffins, or pancakes.
Side Dish: Serve cooked barnyard millet as a side dish with curries, stews, or grilled vegetables.
Easy Recipes:
Barnyard Millet Vegetable Pulao:
Cook barnyard millet in vegetable broth with spices like cumin, coriander, and turmeric.
Sauté onions, garlic, and mixed vegetables like carrots, peas, and bell peppers.
Mix the cooked millet with the sautéed vegetables and garnish with fresh cilantro. Serve hot.
Barnyard Millet Salad:
Cook barnyard millet until tender and let it cool.
In a bowl, combine the cooked millet with chopped cucumber, cherry tomatoes, bell peppers, and fresh herbs like parsley and mint.
Drizzle with a dressing made of olive oil, lemon juice, salt, and pepper. Toss well and serve chilled.
Barnyard Millet Porridge:
Cook barnyard millet with milk or water until soft and creamy.
Stir in a sweetener of your choice such as honey, maple syrup, or stevia.
Top with fresh fruits like sliced bananas, berries, or chopped nuts for added flavor and texture.
Incorporating barnyard millet into your diet can enhance nutritional intake and diversify your meals while providing numerous health benefits. Experiment with these recipes or create your own to enjoy the goodness of this versatile grain.
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