Organic Millet - 500g
Looking for diversity on your plate? Mixing your grains is one good way to enjoy different flavors, texture and nutrients too.
Millet is a gluten-free, versatile whole grain that makes a great addition to any low-FODMAP diet. With its mild, nutty flavor and fluffy texture, millet can be used in a variety of sweet and savory dishes. Packed with nutrients, millet is a wholesome, easily digestible grain that provides fiber, protein, and essential vitamins and minerals.
How to Cook Millet?
Ingredients:
1 cup millet
2 cups water or broth
Instructions:
- Soak and rinse the millet: Soak the millet for 30 minutes. Run the millet in a fine mesh strainer and rinse it under running water, stirring the grains with your hands. This helps remove any residue or impurities.
- Toast the millet (optional): For extra flavor, you can toast the millet in a dry skillet over medium heat for 2-3 minutes, stirring frequently, until it's fragrant.
- Combine millet and liquid: In a medium saucepan, combine the rinsed (and toasted, if desired) millet with the 2 cups of water or broth. Bring the liquid to a boil.
- Simmer: Once boiling, reduce the heat to low, cover the pot with a lid, and let the millet simmer for 15-20 minutes, until all the liquid has been absorbed and the millet is tender.
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Fluff and serve: Remove the pot from the heat and let it sit covered for 5 minutes. Then, use a fork to fluff and separate the cooked millet grains.
You can serve millet plain as a side dish, or use it in recipes like pilafs, casseroles, porridges, or as a base for grain bowls. Millet has a slightly nutty, mild flavor that pairs well with a variety of seasonings and ingredients.
Remember to use millet in moderation as part of a low-FODMAP diet, as the recommended serving size is 1/2 cup cooked.
Is Millet Low-FODMAP?
Millet is a gluten-free, small whole grain that is well-tolerated by those following a low-FODMAP diet. The FODMAP content of millet is low, making it a safe option for people with irritable bowel syndrome (IBS) or other digestive issues.
Specifically, millet is low in the types of carbohydrates that can trigger symptoms in those with IBS, such as fructans and galacto-oligosaccharides (GOS). The recommended serving size of millet on a low-FODMAP diet is 1/2 cup cooked.
In contrast, some other grains like wheat, rye, barley, and certain types of oats can be higher in FODMAPs and may need to be limited or avoided on a low-FODMAP diet. Millet provides a good low-FODMAP alternative that can be incorporated into meals and recipes.
As with any dietary changes, it's important to work closely with your healthcare provider or registered dietitian to determine which foods work best for your individual digestive needs. They can provide personalized guidance on following a low-FODMAP diet.
Ingredients
Organic Millet
Country of Origin
Germany
Storage
Store in a cool dry place.
Nutritional Information
Nutritional Values per 100g:
Energy 365kcal
Total Fat 2.7g
Saturated Fat - 1.0 g
Carbohydrates 69g
Of which of Sugars - 1.5g
Fiber - 3.9g
Protein 11g
Salt 0.01g
