While looking to booster the amount of fiber my family eats, I have discovered a couple of new grains that add a nice change to the sides like rice, potatoes, and pasta rotations. Brown rice, obviously healthier that the above carb options is not a family favorite (i.e. husband votes no). Couscous is a family favorite but is a bit pricey here in Hungary so we are always on the look out for other alternatives. Enter millet and bulgur.
Some background on millet: Millet is one of the oldest foods known to humans and is possibly the first cereal grain to be used in domestic ways. It is mentioned in the Bible, and was used during those times to make bread. Millet has been used in Africa and India as a staple food for years. Today millet is the sixth most important grain in the world, sustains 1/3 of the world’s population and is a significant part of the diet in northern China, Japan, and areas of the former Soviet Union, Africa, India, and Egypt.
Health benefits: It is nearly 15% protein, contains high amounts of fiber, B-complex vitamins, essential amino acids, lecithin, and some vitamin E. It is also high in the minerals iron, magnesium, phosphorous, and potassium.
How to prepare: Lightly toast 1 cup dry millet, add about 3 cups boiling broth or water. Turn down heat and simmer covered about 25 minutes (add more liquid if needed). Remove from heat and let stand covered 10 minutes. Fluff with fork.
How we ate it: Just as the preparation says using broth. We ate it as a side with roasted chicken and veggies.
Other ways I want to try it: With milk as you would prepare oatmeal with some cinnamon and brown sugar. Yum! Also, cold with some olive oil, lemon juice, basil, and veggies as an awesome salad. Finally, in soup as an alternative to noodles or rice. Any other ideas?
Family vote: Everyone (2 toddlers, husband, and myself) all vote YES! It was great!
Some background on Bulgur: Bulgur comes from wheat, and goes through very little processing so it keeps its nutritional value and is considered a form of whole wheat. This is what remains after the wheat kernels have been steamed, dried and crushed. It’s a staple in any healthy Mediterranean diet. This cereal grain has been a food staple for years because it offers an inexpensive source of low-fat protein. You might have had some if you have ever ordered a Tabbouleh salad at a Mediterranean restaurant.
Health benefits: As mentioned above, it is an excellent source of low-fat protein. It has a very high content of insoluble fiber and it has one of the highest mineral contents of any food. It is rich in iron, phosphorus, zinc, manganese, selenium and magnesium. Bulgur is also a good source of the B vitamins and folate.
How to prepare: And one cup bulgur to two cups boiling water or broth. Cover, remove from heat and let stand 30 minutes. Fluff and eat.
How we ate it: Just like I said above. We ate it alongside fish and veggies.
Other ideas: Again like with the millet, I would love to try it with honey and cinnamon for breakfast prepared with milk. I also want to create some salads with this and think this would be awesome in soups.
Family Vote: Once again. All of us voted a big YES. The girls loved it!! It was even better the next day.
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