Cooked millet is a simple and nutritious basic food with a mild taste, suitable as a side dish, a base for porridges, salads or various salty and sweet meals. Proper soaking and cooking results in a soft, loose texture and easier digestibility.
Tags: vegetarian recipe, vegan, gluten-free, for diabetics, for insulin resistance, for the heart, for the brain, anti-inflammatory - anti-inflammatory, for children, for school, to take to work, for energy, for the skin, for hair, for anemia, for PCOS, for Hashimoto's, for hypothyroidism, for gout, fit recipe, for weight loss, fasting recipe.
Soaking time: 6–12 h.
Preparation time: 10 minutes.
Cooking time: 25 minutes.
Idle time: 10 minutes.
Total preparation time: 6 h 45 minutes - 12 h 45 minutes.
Ingredients (for about 300 g of cooked millet): 100 g of millet, 300 ml of water, a pinch of salt (optional).
Preparation:
Soaking millet
1. Pour cold water over the millet, twice as much water as the millet. Leave in the refrigerator for 6 to 12 hours. Change the water after 6 hours. Throw the water away. Pour new water, mix, drain and repeat several times, until the water becomes almost clear.
Cooking millet
2. Put the millet and water in a pot and add salt and let it boil on a high temperature (6 out of 6).
3. Reduce the heat to medium (4 out of 6) and cook covered for about 20 minutes, until the millet absorbs the water and softens.
4. Remove from the stove and leave covered for another 10 minutes.
5. Loosen with a fork.
Ratio of millet and water
- For loose millet: 1 part millet : 3 parts water.
- For creamier millet: 1 part millet : 4 parts water.
Where is loose millet used?
Loose millet is most often used for
1. Side dishes:
- as a side dish with vegetables, meat, fish or eggs
- as a substitute for rice, bulgur or couscous in dishes
- with stewed or roatsted vegetables
2. Salads:
- cold salads with vegetables, spices and olive oil
- salads with added protein sources (eggs, cheese, meat, fish)
3.Stuffing:
- for stuffing peppers, zucchini, cabbage rolls or other vegetables from the oven
4. Meals in a bowl:
- as a base for a meal in a bowl (millet + vegetables + protein source)
5. Salty recipes - savoury dishes:
- for the preparation of salty porridges where whole grains can be felt
- for savoury fritters and millet burgers - patties
6. With vegetables:
- with roasted, cooked or stewed vegetables as a complete meal or side dish
Where is cream millet used?
Creamed millet is more commonly used for:
- puddings and sweet porridges
- mushy side dishes
- instead of rice for risotto variants with vegetables
- cream soups for thickening
- vegetarian recipe - Does not contain meat, fish or other ingredients of animal origin except plant foods.
- vegan – Prepared exclusively from plant ingredients.
- gluten-free – millet is naturally gluten-free.
- for diabetics - millet contains complex carbohydrates and fiber, so in moderate portions it can be part of a balanced diet for people with diabetes.
- for insulin resistance - As a whole grain it can contribute to a more stable rise in blood sugar compared to refined grains, especially when combined with protein and healthy fats.
- for the heart - Contains magnesium, potassium and fiber that contribute to heart health as part of a balanced diet.
- for the brain - It is rich in vitamins of the B group and minerals that participate in the normal functioning of the nervous system.
- anti-inflammatory – Millet contains antioxidants and beneficial plant compounds that can be part of a diet aimed at reducing inflammation.
- for children - It has a mild taste, is easy to digest and is suitable for preparing different meals for children.
- for school - Cooked millet can be the basis for nutritious meals that are easy to pack.
- bring to work – Can be prepared ahead of time and used in salads or other bring to work meals.
- for energy – Complex carbohydrates provide a gradual release of energy.
- for skin - Contains minerals and antioxidants that contribute to normal nutrition important for skin health.
- for hair - Contains minerals such as iron, zinc and silicon that play a role in nutrition important for hair health.
- for anemia - It contains a certain amount of iron, so it can contribute to the total intake of this mineral in a varied diet.
- PCOS-PMOS - Millet contains complex carbohydrates and fiber, so it can be part of a balanced diet for people with PCOS, especially when combined with sources of protein and healthy fats.
- for Hashimoto's - It is naturally gluten-free and can be part of a varied diet for people with Hashimoto's thyroiditis, if it suits them.
- for hypothyroidism – Can be part of a balanced diet in people with hypothyroidism.
- for gout – millet has a low purine content and is suitable as a grain choice in the diet of people with gout.
- Fit recipe - Millet is a nutritionally valuable grain that contains complex carbohydrates, fiber and minerals and can be incorporated into a balanced diet.
- for weight loss - Fiber contributes to a longer feeling of satiety, which can help control appetite as part of an energy-balanced diet.
- lean recipe - It does not contain foods of animal origin and is suitable for lean nutrition.
Vreme potapanja: 6–12 h.
Vreme pripreme: 10 minuta.
Vreme kuvanja: 25 minuta.
Vreme mirovanja: 10 minuta.
Ukupno vreme pripreme: 6 h 45 minuta - 12 h 45 minuta.
Sastojci (za oko 300 g kuvanog prosa): 100 g prosa, 300 ml vode, prstohvat soli (opciono).
Priprema:
Potapanje prosa
1. Proso preliti hladnom vodom, duplo vise vode nego prosa. Ostaviti u frižideru na 6 do 12 sati. Na 6 h zameniti vodu. Baciti vodu. Sipati novu vodu, promešati, procediti i ponoviti nekoliko puta, dok voda ne postane skoro bistra.
Kuvanje prosa
2. Stavite proso i vodu u šerpu i dodajte so i pustite da proključa na jakoj temperaturi (6 od 6).
3. Smanjite temperaturu na srednju (4 od 6) i kuvajte poklopljeno oko 20 minuta, dok proso ne upije vodu i omekša.
4. Sklonite sa sporeta i ostavite poklopljeno još 10 minuta.
5. Rastresite viljuškom.
Odnos prosa i vode
- Za rastresit proso: 1 deo prosa : 3 dela vode.
- Za kremastiji proso: 1 deo prosa : 4 dela vode.
Gde se koristi rastresit proso?
Rastresit proso najčešće se koristi za
1. Prilog:
- kao prilog uz povrće, meso, ribu ili jaja
- kao zamena za pirinac, bulgur ili kuskus u jelima
- uz dinstano ili peceno povrce
2. Salate:
- hladne salate sa povrćem, začinima i maslinovim uljem
- salate sa dodatkom izvora proteina (jaja, sir, meso, riba)
3. Punjenje:
- za punjenje paprika, tikvica, sarme ili drugog povrća iz rerne
4. Obroci u ciniji:
- kao osnova za obrok u činiji (proso + povrće + izvor proteina)
5. Slana jela:
- za pripremu slanih kaša gde se osećaju cela zrna
- za slane ustipke i pljeskavice od prosa
6. Uz povrće:
- uz pečeno, kuvano ili dinstano povrće kao kompletan obrok ili prilog
Gde se koristi kremasti proso?
Kremasti proso se više koristi za:
- pudinge i slatke kaše
- kašaste priloge
- umesto pirinca za rižoto varijante sa povrćem
- krem supe za zgušnjavanje
Objašnjenje za oznake:
- vegetarijanski recept – Ne sadrži meso, ribu ni druge sastojke životinjskog porekla osim biljnih namirnica.
- vegan – Priprema se isključivo od biljnih sastojaka.
- bezglutensko – Proso prirodno ne sadrži gluten.
- za dijabetičare – Proso sadrži složene ugljene hidrate i vlakna, pa u umerenim porcijama može biti deo uravnotežene ishrane osoba sa dijabetesom.
- za insulinsku rezistenciju – Kao integralna žitarica može doprineti stabilnijem porastu šećera u krvi u poređenju sa rafinisanim žitaricama, posebno kada se kombinuje sa proteinima i zdravim mastima.
- za srce – Sadrži magnezijum, kalijum i vlakna koja doprinose zdravlju srca kao deo uravnotežene ishrane.
- za mozak – Bogato je vitaminima B grupe i mineralima koji učestvuju u normalnom funkcionisanju nervnog sistema.
- anti-inflamatorno – Proso sadrži antioksidanse i korisna biljna jedinjenja koja mogu biti deo ishrane usmerene na smanjenje upalnih procesa.
- za decu – Blagog je ukusa, lako se vari i pogodno je za pripremu različitih obroka za decu.
- za školu – Kuvani proso može biti osnova za hranljive obroke koji se lako pakuju.
- za poneti na posao – Može se pripremiti unapred i koristiti u salatama ili drugim obrocima za poneti.
- za energiju – Složeni ugljeni hidrati obezbeđuju postepeno oslobađanje energije.
- za kožu – Sadrži minerale i antioksidanse koji doprinose normalnoj ishrani važnoj za zdravlje kože.
- za kosu – Sadrži minerale poput gvožđa, cinka i silicijuma koji imaju ulogu u ishrani važnoj za zdravlje kose.
- za anemiju – Sadrži određenu količinu gvožđa, pa može doprineti ukupnom unosu ovog minerala u raznovrsnoj ishrani.
- PCOS-PMOS - Proso sadrži složene ugljene hidrate i vlakna, pa može biti deo uravnotežene ishrane kod osoba sa PCOS-om, posebno kada se kombinuje sa izvorima proteina i zdravim mastima.
- za Hašimoto – Prirodno je bez glutena i može biti deo raznovrsne ishrane osoba sa Hašimotovim tireoiditisom, ukoliko im odgovara.
- za hipotireozu – Može biti deo uravnotežene ishrane kod osoba sa hipotireozom.
- za giht – Proso ima nizak sadržaj purina i pogodno je kao izbor žitarice u ishrani osoba sa gihtom.
- Fit recept - Proso je nutritivno vredna žitarica koja sadrži složene ugljene hidrate, vlakna i minerale i može se uklopiti u uravnoteženu ishranu.
- za mršavljenje – Vlakna doprinose dužem osećaju sitosti, što može pomoći u kontroli apetita u okviru energetski uravnotežene ishrane.
- posni recept – Ne sadrži namirnice životinjskog porekla i pogodan je za posnu ishranu.
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