Nutritional Facts:
- Calories: Approximately 110-120 kcal per 100 grams.
- Protein: 3-4 grams
- Carbohydrates: 20-22 grams
- Fiber: 2-3 grams
- Fat: 1-2 grams
- Vitamins: Rich in B-vitamins such as niacin and riboflavin.
- Minerals: Good source of calcium, iron, magnesium, and phosphorus.
Health Benefits:
- Nutrient-Rich: Branyard millet provides a substantial amount of essential vitamins and minerals, contributing to overall health and vitality.
- High in Fiber: The high fiber content aids in digestion, helps prevent constipation, and supports heart health by managing cholesterol levels.
- Low Glycemic Index: It helps regulate blood sugar levels, making it beneficial for individuals with diabetes and those seeking sustained energy.
- Antioxidant Properties: Contains antioxidants that help combat oxidative stress and inflammation in the body.
- Supports Bone Health: Rich in calcium and magnesium, it supports strong bones and teeth.
- Hydration and Detoxification: Helps maintain hydration and assists in detoxifying the body.
Quick Healthy Recipe: Branyard Millet Salad
Ingredients:
- 1 cup Branyard millet
- 1 ½ cups water
- 1 cucumber, diced
- 1 bell pepper, diced
- 1 tomato, chopped
- ¼ cup red onion, finely chopped
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- Fresh herbs (cilantro or mint) for garnish
- Salt and pepper to taste
Instructions:
- Cook Millet: Rinse the Branyard millet under cold water. In a pot, bring 1 ½ cups of water to a boil, add the millet, reduce heat, cover, and simmer for about 15 minutes or until tender. Remove from heat and let it cool.
- Prepare Vegetables: While the millet is cooking, chop the cucumber, bell pepper, tomato, and red onion.
- Mix Ingredients: In a large bowl, combine the cooked millet with the diced vegetables.
- Dress Salad: In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour over the millet and vegetables.
- Garnish and Serve: Toss the salad gently to mix. Garnish with fresh herbs and serve chilled or at room temperature.
