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Millet with stewed dried fruit

Millet with stewed dried fruit

This breakfast will stop any mid-morning energy slumps: Dietary fiber and slower-releasing carbohydrates from the dried fruit, plus iron from the millet, provide you with sustained energy. Millet has a moderate GI. Combining it with dried fruit produces a lower GI meal.

SERVES: 2
PREPARATION: 40 MINUTES, PLUS OVERNIGHT SOAKING
COOKING: 35 MINUTES

4 dried apricots
4 pitted dried prunes
1 cup (120 g) millet
1/2 teaspoon (2 ml) ground cardamom
1 teaspoon (5 ml) vanilla sugar

Step 1: Finely dice the dried fruit. Transfer to a bowl, cover with 1 cup (250 ml) of water and let soak overnight.

Step 2: Rinse the millet in a sieve, then place in a small saucepan with 11/4 cups (300 ml) of water and briefly bring to a boil. Reduce the heat to very low, cover the pan and let the grains swell for about 30 minutes (or turn the heat off and let the pan sit on the stove).

Step 3: Meanwhile, transfer the dried fruit and the soaking water to a saucepan, add the cardamom, then cover and simmer gently over medium heat for about 10 minutes. Remove from the heat and set aside to cool a little.

Step 4: Fold the apricot and prune mixture into the millet. Divide the millet and fruit between two bowls, sprinkle with vanilla sugar and serve warm.

Each serving provides
275 calories, 8 g protein, 3 g fat (<1 g saturated fat), 54 g carbohydrate (14 g sugars), 8 g fiber, 11 mg sodium.

MILLET contains all essential amino acids and is a rich source of silicic acid, which supports the body ’s own production of collagen and therefore plays an important role in maintaining healthy hair, skin, nails, teeth and eyes. This cereal provides an optimum combination of iron, magnesium, B vitamins and slower-releasing carbohydrates.

DRIED FRUIT is often treated with sulfur as a preservative to ensure that the fruit retains its color. If you are sensitive to sulfur dioxide, use unsulfured dried fruit.

Millet with stewed dried fruit


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