In recent years, alternative milk options have surged in popularity, providing a variety of choices beyond traditional dairy. One such option that has been gaining attention for its nutritional value and versatility is millet milk. Derived from the small-seeded grass known as millet, this milk alternative offers a range of health benefits and can be easily prepared at home.
Health Benefits of Millet Milk
Researchers from the Lovely Professional University conducted a study titled, ‘Millet a Nutri-cereal: Nutritional Value, Health Benefits and Value Addition in Dairy Products.’ As per their research, here are the health benefits of millets milk:
- Rich in Nutrients: Millet milk is packed with essential nutrients including vitamins, minerals, and antioxidants. It contains calcium, magnesium, phosphorus, and potassium, which are vital for maintaining bone health and muscle function.
- Gluten-Free and Hypoallergenic: Millet milk is naturally gluten-free, making it an excellent choice for individuals with gluten sensitivities or celiac disease. Additionally, it is hypoallergenic, making it suitable for those with dairy or nut allergies.
- Low in Calories and Fat: Compared to cow's milk, millet milk is lower in calories and fat, making it a great option for individuals looking to manage their weight or reduce their intake of saturated fats.
- Digestive Health: Millet milk contains dietary fibre, which can aid in digestion and promote gut health. It may also help regulate blood sugar levels and promote feelings of fullness, making it beneficial for those with diabetes or those looking to control their appetite.
- Heart Health: With its low saturated fat content and cholesterol-free nature, millet milk may help lower the risk of heart disease and promote overall cardiovascular health.
How to Make Millet Milk at Home
Making millet milk at home is simple and requires just a few ingredients:
- 1 cup of millet grains
- 4 cups of water
- Sweetener of choice (optional)
- Vanilla extract (optional)
- Pinch of salt
Instructions
- Rinse the Millet: Start by rinsing the millet grains under cold water to remove any debris.
- Soak the Millet: Place the rinsed millet grains in a bowl and cover them with water. Let them soak for at least 4 hours or overnight.
- Blend the Millet: After soaking, drain the millet grains and transfer them to a blender. Add 4 cups of fresh water, a pinch of salt, and any desired sweeteners or flavourings such as vanilla extract.
- Blend Until Smooth: Blend the mixture on high speed for 1-2 minutes or until smooth and creamy.
- Strain the Milk: Pour the blended mixture through a nut milk bag or cheesecloth into a clean container, squeezing out as much liquid as possible.
- Store and Enjoy: Transfer the millet milk to a sealed container and refrigerate. It can be stored for up to 3-4 days. Shake well before each use and enjoy chilled or use it in your favourite recipes.
Millet milk is a nutritious and delicious alternative to dairy milk, offering a range of health benefits and versatility in the kitchen. By making it at home, you can control the ingredients and customise the flavour to suit your preferences. Whether you're looking to enhance your overall health or simply explore new culinary options, millet milk is certainly worth adding to your repertoire.