Proper nutrition

Millet porridge: benefits and features + 10 simple recipes for millet porridge

Millet porridge belongs to universal products, since it is possible to prepare not only the main course from it, but even a dessert. It is recommended by nutritionists and is considered an excellent breakfast option on the right diet.

We offer you 10 pp recipes for millet porridge that will help diversify the daily menu and benefit the body.

Millet porridge: benefits and features

Millet porridge, or in other words “millet”, is just a storehouse of B vitamins and useful minerals that our body needs. Everyone can eat millet porridge, including young children.

Proper nutrition

Millet is a porridge with a unique composition. It contains:

  1. Water-soluble B vitamins (B2, B5, B6). All these vitamins take an active part in cellular metabolism, and also have a beneficial effect on the nervous system, reduce stress levels.
  2. Amino acids (valine, leucine, threonine). They are involved in the most important biochemical processes that take place in the body. At the same time, our body does not know how to synthesize them by itself, they can only come along with food. This is especially valuable for millet porridge.
  3. Phosphorus. If millet porridge is cooked in milk, then you can increase the level of phosphorus in the body. This macronutrient has been proven to help improve brain function, strengthen bones and teeth.
  4. Calcium. If the level of calcium in the body is normal, then there is no need to worry about the strength of hair, nails, bones. Calcium has a beneficial effect on the functioning of the nervous system and improves immunity.
  5. Magnesium. It is an irreplaceable element that supports normal cell division. It is essential for the proper functioning of the cardiovascular system.

On average, you need 2 glasses of water to make 1 cup of cereal. If you cook millet porridge in milk and water, then for 1 glass of cereals you will need 1 glass of water and 1.5-2 glasses of milk.

KBZHU millet groats:

  • Calories: 348 kcal
  • Proteins: 11.5 g
  • Fat: 3.3 g
  • Carbohydrates: 69.3 g

What time of day is it best to eat millet porridge:

  1. Morning… Porridge is rightfully considered the most healthy breakfast, and millet is no exception. Millet porridge is a valuable source of complex carbohydrates that will give you energy throughout the day. In addition, it has a low calorie content, which helps a lot in weight loss.
  2. Dinner… For lunch, millet porridge can be used as a side dish. Complex carbohydrates, which are found in cereals, are highly desirable to include in your lunch meal. Eating complex carbohydrates in the morning and at lunchtime reduces the likelihood of an evening break or craving for sugary snacks at night.
  3. Evening… For those who want to lose weight, it is better not to eat millet porridge for dinner. Like all cereals, millet is a carbohydrate food, and for dinner it is advisable to reduce carbohydrate intake by replacing them with protein (fish, meat, cottage cheese) and vegetables.

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Millet porridge: 10 best PP recipes

Millet porridge: 10 easy PP recipes

The benefits of millet porridge are obvious. But how to make this healthy cereal also tasty for all family members? We have collected for you 10 simple and healthy PP-recipes for millet porridge.

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1. Millet porridge with pumpkin and honey

Ingredients for 2-3 servings:

  • Millet – 150 g
  • Pumpkin – 150 g
  • Water – 200 g
  • Milk – 200 g
  • Butter – 20 g
  • Honey – 15 g

Rinse the millet in a saucepan of hot water. Wash the pumpkin, measure the required piece and cut it into small wedges, then add to the millet. Salt the contents of the pot and cover with water. After boiling the porridge, reduce heat to low and cook for 10-15 minutes with the lid closed. Add milk and bring to a boil again. Cook for another 10-15 minutes. After removing from heat, add butter, and when the porridge has cooled, add 30 g of honey.

Millet porridge with milk contains a lot of calcium. Honey helps to restore microflora and normalize sleep. Pumpkin contains high amounts of vitamin A, which is responsible for eye health and helps heal wounds, burns and ulcers.

KBZHU per 100 g:

  • Calories: 121 kcal
  • Protein: 3.5 g
  • Fat: 3.9 g
  • Carbohydrates: 18.7 g

Millet porridge with pumpkin and honey

2. Diet millet porridge with kefir

Ingredients for 2 servings:

  • Millet – 100 g
  • Water – 250 g
  • Kefir – 250 g

Rinse millet with hot water, place in a saucepan. Cover with water and cook over low heat for 20-25 minutes until tender. There should be no water left in the pan; if it does, evaporate or drain the rest. Add warm kefir to the finished porridge and stir.

This recipe for dietary millet porridge has a beneficial effect on the digestive tract thanks to the kefir included in the composition. In addition, this type of PP-breakfast is perfect for those who are losing weight.

KBZHU per 100 g:

  • Calories: 79 kcal
  • Proteins: 3.3 g
  • Fat: 1.4 g
  • Carbohydrates: 13.5 g

Diet millet porridge with kefir

3. Lean millet porridge with honey

Ingredients for 2 servings:

  • Millet – 100 g
  • Water – 250 g
  • Honey – 25 g

Pour hot water into the washed millet to remove the bitterness of the cereal, soak it for 10 minutes under water. Drain the remaining water and refill the millet with water, then put it on the stove to cook. After boiling water, reduce heat to minimum, simmer for 20 minutes with the lid closed. Add honey to the finished millet and stir to make the porridge friable.

Millet strengthens the immune system and has a beneficial effect on the digestive tract. This simple PP millet porridge recipe is perfect for fasting people.

KBZHU per 100 g:

  • Calories: 114 kcal
  • Proteins: 3.1 g
  • Fat: 0.9 g
  • Carbohydrates: 23.9 g

Lean millet porridge with honey

4. Millet porridge with cottage cheese

Ingredients for 2-3 servings:

  • Millet – 150 g
  • Water – 250 g
  • Milk – 250 g
  • Cottage cheese – 100 g
  • Honey – to taste

Rinse the millet and pour it in a saucepan with hot water. Drain this water. Add 250 g of water and turn the heat on to the lowest level for 10-15 minutes. Add milk, salt as needed, cover and cook until tender. Add cottage cheese to the cooked porridge, mix well. Put the closed saucepan again on minimum heat for 1-2 minutes. Then unplug the stove and leave the porridge to cool. After 5 minutes, mix the contents thoroughly, you can add honey for sweetness.

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This recipe combines the benefits of millet porridge with the benefits of cottage cheese. They contain calcium, which strengthens bone tissue. In addition, the curd contains phosphorus, sodium, villages, which are necessary for the healthy functioning of the body.

KBZHU per 100 g:

  • Calories: 112 kcal
  • Proteins: 5.6 g
  • Fat: 3.1 g
  • Carbohydrates: 15.7 g

Millet porridge with cottage cheese

5. Millet porridge in pots

Ingredients for 5-6 servings:

  • Millet – 300 g
  • Onions – 50 g
  • Carrots – 80 g
  • Butter – 15 g
  • Hot water – 900 g
  • Vegetable oil – 1 tbsp. l.
  • Salt to taste

Rinse the millet and pour it in a saucepan with hot water, then rinse again in running water. Finely chop the onion, and grate the carrots on a fine grater. Fry onions with carrots in a small amount of vegetable oil. Put porridge in pots, vegetables on porridge and cover with water at room temperature. Put the pots in a cold oven and turn it on at 200 degrees for 30-35 minutes.

Millet mixed with onions and carrots is a healthy cocktail against anemia. The onion contains essential and nonessential amino acids, fatty acids. Carrots are the leader in the content of vitamin A. In addition, the vitamins in its composition help slow down the aging process and increase blood clotting.

KBZHU per 100 g:

  • Calories: 96 kcal
  • Proteins: 2.7 g
  • Fat: 2.4 g
  • Carbohydrates: 16.1 g

Millet porridge in pots

6. Millet porridge on the water in a slow cooker

Ingredients for 5-6 servings:

  • Millet – 300 g
  • Water – 640 g
  • Butter – 20 g
  • Raisins – 30 g
  • Walnut – 20 g

Pour hot water into the washed millet, in order to remove the bitterness of the cereal, soak it for 10 minutes under water. Pour the millet into the multicooker bowl and salt, put half the oil and the previously soaked raisins. Fill the contents of the bowl with water and put on the “Groats” setting for 25 minutes. Add the remaining butter and chopped nuts to the finished porridge.

In this PP recipe for millet porridge, raisins are added, which activates the production of hemoglobin, normalizes the process of hematopoiesis and restores the work of the heart. Walnuts, in turn, improve brain function, promote a fast metabolism and smooth stomach function.

KBZHU per 100 g:

  • Calories: 139kcal
  • Protein: 3.8 g
  • Fat: 3.9 g
  • Carbohydrates: 22.7 g

Millet porridge on the water in a slow cooker

7. Millet porridge with apples

Ingredients for 2-3 servings:

  • Millet – 150 g
  • Water – 250 g
  • Milk – 250 g
  • Apple – 100 g
  • Honey – 15 g
  • Butter – 10 g
  • Cinnamon to taste

Pour hot water into the washed millet, soak it for 10 minutes under water. Pour the millet into a saucepan, salt and simmer over low heat. At this time, wash the apple, remove the peel and cut into cubes. Add milk, apple and cinnamon to the millet, stir and cook until tender. Ready porridge must be infused. To do this, after the porridge is ready, add 15 g of honey and 10 g of oil to it, mix to make it friable and leave the pan under a towel for 10 minutes.

Thanks to apples, this dietary millet porridge is high in iron. Apples contain pectin, which, together with millet porridge, cleanses the body of toxins and toxins and has a beneficial effect on the intestines.

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KBZHU per 100 g:

  • Calories: 110 kcal
  • Proteins: 3.3 g
  • Fat: 2.9 g
  • Carbohydrates: 17.8 g

Millet porridge with apples

8. Millet porridge with dried apples and raisins

Ingredients for 2-3 servings:

  • Millet – 160 g
  • Water – 600 g
  • Dried apples – 30 g
  • Raisins – 50 g
  • Butter – 15 g

Pour the raisins with hot water. While the raisins are swelling, scald the millet with boiling water. Pour millet into a saucepan and add dried apples, water. Put on medium heat and stir for the first 2-4 minutes. As soon as the water boils, immediately add the raisins to it and leave to cook for 20 minutes, stirring occasionally. Remove the porridge from the stove, add warm oil to it, then close, or better yet, wrap it with a towel for 10-15 minutes.

This PP millet porridge recipe contains raisins, which strengthen the immune system due to their rich composition. Raisins are a natural antioxidant. Dried apples are almost as good as fresh apples.

KBZHU per 100 g:

  • Calories: 102kcal
  • Proteins: 2.4 g
  • Fat: 2.1 g
  • Carbohydrates: 18.9 g

Millet porridge with dried apples and raisins

9. Loose millet porridge with coconut milk

Ingredients for 3-4 servings:

  • Millet – 220 g
  • Coconut milk – 500 g
  • Walnut – 20 g
  • Berries – 40 g
  • Butter – 20 g
  • Honey – to taste

Rinse the millet until the water is clear. Pour coconut milk into a saucepan and add millet porridge. Put on medium heat and season with salt. After boiling, put on a low heat and cover. Cook the porridge for 20-25 minutes, stirring occasionally. While the porridge is cooking, chop the walnut and add it along with the butter to the finished porridge.

This dietary millet porridge recipe uses coconut milk instead of cow’s milk. It improves metabolism and reduces bad cholesterol levels. Walnut improves brain function and slows down the aging process due to its rich vitamin composition.

KBZHU per 100 g:

  • Calories: 227 kcal
  • Protein: 4.7 g
  • Fat: 13.9 g
  • Carbohydrates: 21.3 g

Loose millet porridge with coconut milk

10. Millet porridge with dried fruits

Ingredients for 2-3 servings:

  • Millet – 150 g
  • Water – 450 g
  • Prunes – 25 g
  • Dried apricots – 25 g

Prepare all ingredients before cooking. Pour boiling water over the groats, leave for 30 minutes. After that, drain the rest of the water from the cereal and pour 450 g of water, set to simmer over medium heat for 15-20 minutes. While the porridge is cooking, prepare the prunes and dried apricots. Wash dried fruits under running water and cut into small pieces. After the porridge has thickened, remove it from the stove and wrap it in a towel. Leave it in a warm place for half an hour. Now you can add chopped dried fruits and mix thoroughly to make the porridge friable.

Diet millet porridge with prunes and dried apricots is great for a healthy breakfast. Prunes help fight anemia and perfectly cleanse blood vessels, and dried apricots, in turn, strengthen bone tissue and support immunity. In addition, dried fruits contain fiber, which normalizes the balance of the digestive tract.

KBZHU per 100 g:

  • Calories: 97 kcal
  • Protein: 2.9 g
  • Fat: 0.8 g
  • Carbohydrates: 20.2 g

Millet porridge with dried fruits

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