The other day I was talking to one of my clients who watching his weekly diet was surprised that he had amillet seeds recipe included in the diet because he considered this food as food for the birds.

This ancient food, which was also eaten by our Dacian ancestors, is considered by the Chinese, who have been consuming it for millennia, as the king of cereals.

However, it is a pseudo-cereal because it does not contain gluten, so it helps a lot for those who want to create a gluten-free regime .

Nutritional content:

A quarter cup of raw millet seeds, which, after boiling, becomes a full cup, contains:

• 210 calories
• 2.5 grams of fat
• 5 g protein
• 3 grams of dietary fiber

Translated into micronutrients:

• Vitamin A – 5 IU
• Vitamin C – 0 mg
• Vitamin B1 – .18 mg
• Vitamin B2 – .14 mg
• Folate – 33 mcg
• Potassium – 108 mg
• Phosphorus- 174 mg
• Magnesium – 77 mg
• Manganese – 0.47 mg
• Calcium – 5 mg
• Sodium – 3 mg
• Iron – 1.09 mg

The elements in the nutrition sheet make it excellent for:

• lowers cholesterol and protects heart health – with a considerable content of soluble fiber, millet lowers the level of “bad” cholesterol and triglycerides. In addition, it increases the level of “good” cholesterol (HDL) and stimulates the secretion of adiponectin, an anti-inflammatory hormone that supports the breakdown of fatty acids and protects the heart. Helps prevent atherosclerosis and other heart conditions.
• antioxidant action – millet is rich in phenolic compounds (especially ferulic acid and catechins) that protect the body from the harmful effects of oxidative stress. According to studies, ferulic acid has anti-inflammatory properties, facilitates rapid wound healing and protects the skin. Catechins help eliminate heavy metals from the body.
• provides energy – millet is nourishing and vitalizing, being recommended in convalescence, physical and mental asthenia, during pregnancy.
• maintains blood glucose at optimal parameters – through its rich content in fiber and complex carbohydrates that are digested slowly, preventing a sudden rise in blood sugar after meals. Millet consumption is indicated for diabetes.
• does not contain gluten naturally – millet is a gluten-free cereal, recommended for people suffering from celiac disease and for people intolerant to gluten.Supports digestion and gastrointestinal health – millet contains soluble and insoluble fiber, beneficial for the gastrointestinal system. Stimulates digestion, intestinal peristalsis and maintains (with the help of prebiotic fibers) the balance of the intestinal microflora. Eliminates flatulence and constipation, reduces the risk of colon cancer.
• maintains the health of bones, teeth and hair – due to the rich content of phosphorus, magnesium and calcium in millet.
• alkalizes the body – millet is an alkaline food that helps to successfully neutralize excessive acidity in the body. An acidic pH and an increased acidity in the body can induce increased fatigue and decreased immunity, leading to various diseases: from osteoporosis, diabetes and digestive disorders to cancer.
• stimulates tissue repair – phosphorus (found in high percentage in millet grains) has an important role in the formation of cells and tissues, but also in their regeneration and recovery. It is especially beneficial for bones and the nervous system.
• prevents the formation of gallstones – according to a scientific study, the insoluble fiber content of millet accelerates intestinal transit and reduces the secretion of bile acids. By maintaining a low level of these acids, it protects and prevents the formation of gallstones.

Very easy to cook, boils in about 10-20 minutes (depending on how it is cooked) and can be easily paired with seasonal vegetables such as green leaves that can be sautéed, or in more elaborate recipes such as puddings or crème soups.

I leave below the way I included it in the menu this week and I try to make my client stop asking me to remove it from the menu because it is a food that it is a shame not to take advantage of.

If you need advice on how to make a healthy diet, you have certain things that you would like to change in your diet, they come to your aid with creative menu ideas, made according to your preferences and very importantly, without taking out any group of macronutrients in your diet.