As a kid, kheer, traditionally made with milk and rice, was my all-time favorite dessert. I am giving a healthy twist to the traditional delicacy By substituting rice with barnyard millet. The Millet Kheer in Coconut Milk is a tasty and healthy recipe that combines the goodness of barnyard millet with the richness of coconut milk. It's not only delicious, but it also reflects the importance of well-being. The recipe is easy to make and has a great blend of flavors that you won't want to miss.
Millet Kheer is an indulgent dessert made using barnyard millet, a highly nutritious grain often overlooked in favor of more popular grains. Barnyard millet is packed with essential minerals, fiber, protein, And more micronutrients (iron and zinc) than other cereal, making it a great addition to any diet. It's also gluten-free, which is suitable for people with dietary restrictions. With its wholesome properties, barnyard millet adds a nutritious twist to the classic Millet Kheer, making it a dessert that's not only indulgent but also healthy. The barnyard millet is perfectly complemented by coconut milk's smooth and velvety texture, commonly used in many traditional cuisines due to its unique tropical flavor. Besides its culinary appeal, coconut milk also offers a range of health benefits. It is rich in healthy fats that provide instant energy, and its medium-chain triglycerides (MCTs) are associated with various health benefits, including improved heart health and better weight management.
Almond flour is added to enhance this kheer's nutritional value and flavor profile, providing a nutty richness and a boost of vitamin E. The dish is sweetened with maple syrup, a natural sweetener that maintains a low glycemic index and promotes good health. The aromatic combination of cardamom powder and saffron strands infuses the kheer with an exotic warmth, tantalizing the senses with each spoonful. To add a final touch to the Millet Kheer, it is garnished with pistachios and edible rose petals. The pistachios add a satisfying crunch and provide healthy fats and protein. On the other hand, the edible rose petals bring a subtle floral note and a touch of elegance to the dish, enhancing its aesthetics and gastronomy.
In culinary exploration, Millet Kheer in Coconut Milk is a perfect example of how traditional recipes could be both delicious and healthy. This delightful dessert is an indulgence and a celebration of nature's bountiful goodness when we choose our ingredients wisely.
Serves- 4
Preparation Time -5 minutes
Cooking Time- 30 Minutes
Total Time – 35 minutes
Ingredients
Barnyard Millet – ½ cup
Water- 1 ¼ cup
Coconut Milk- 2 cups
Almond Flour- 1/3 cup
Maple syrup – ½ cup
Cardamom Powder ½ tsp
Saffron – 20 strands
To Garnish
Pistachio- 10 roughly chopped
Rose Petals
Directions
1. Clean ½ cup of barnyard millet twice with clean water. Add 1 1/4th cup of water and rinse the millet in a heavy-base stainless steel pot. Cover the pot and let it simmer for 10 minutes. Switch off the stove.
2. Add 2 cups of coconut milk to a clay or heavy-based stainless steel pot. Let it boil for 10 minutes on medium flame.
3. Add cooked millet to the boiling coconut milk. Stir it nicely. Cook it for 5 minutes.
4. Add almond flour, cardamom powder, saffron, and maple syrup one by one. Stir well. Cook it for another 5 minutes. Switch off the stove.
5. Garnish it with pistachio and edible rose petals. Keep it in the refrigerator and serve it cold.
References
Barnyard Millet for Food and Nutritional Security: Current Status and Future Research Direction - PubMed (nih.gov)
Nutritional and health-promoting attributes of millet: current and future perspectives - PubMed (nih.gov)
Barnyard Millet for Food and Nutritional Security: Current Status and Future Research Direction - PMC (nih.gov)
Nutritional and functional roles of millets-A review - PubMed (nih.gov)
A study on functional and nutritional characteristics of barnyard millet and foxtail millet (gavinpublishers.com)