Eat Well Recipe: Millet Breakfast Bake [Breakfast]
Millet is the "ancient grain" your morning routine has been missing. It’s naturally gluten-free and offers a satisfying, nutty texture that keeps you full way longer than sugary cereals.
Ingredients
- 1 cup Hulled millet, rinsed
- 2 cups Unsweetened almond or soy milk
- 1 tsp Ground cinnamon
- 1 tsp Vanilla extract
- 1 cup Fresh blueberries or diced apples
- ¼ cup Chopped walnuts or pecans
- 1 pinch Salt
Method
- Prep: Preheat your oven to 375°F (190°C) and lightly grease a small baking dish.
- Mix: In the dish, combine the rinsed millet, milk, cinnamon, vanilla, and salt. Stir in the fruit and nuts.
- Bake: Place in the oven for 45–50 minutes. The millet should be tender and the liquid fully absorbed.
- Serve: Let it sit for 5 minutes to firm up. Serve warm, perhaps with a dollop of Greek yogurt.
Tips for Success & Diabetes Prevention
Millet is a metabolic superstar. To maximise its health benefits:
- Low Glycemic Index: Millet has a lower GI than white rice or instant oats, causing a slower rise in blood glucose.
- Fibre is Key: This grain is rich in insoluble fibre, which slows sugar absorption and improves insulin sensitivity.
- Ditch the Syrup: Rely on cinnamon and vanilla for "perceived sweetness" instead of honey or sugar to keep your insulin levels stable.
- Add Protein: Pairing this bake with a hard-boiled egg or Greek yogurt further flattens the glucose curve.
π Medical Disclaimer: Important Notice
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The content published under the "Eat Well" section, including all recipes, tips, nutritional information, and general health commentary, is provided for informational purposes only.
This content is NOT a substitute for professional medical advice, diagnosis, or treatment.
- Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
- Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
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