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The recipe for today is for an Easy, No-baking Cake with Raspberries!
This cake is gluten-free and refined sugar-free, filled with good stuff, and the most amazing thing is that it is easy to make and even baking is not included!
A couple of easy to find ingredients - nothing too special and pricy.
Sounds, like an easy game right?
So, take a look at the recipe with its secret ingredient benefits - Millet (Proso) ;)
Nutritional profile
Like most cereals, millet is a starchy grain — meaning that it’s rich in carbs. Notably, it also packs several vitamins and minerals.
One cup (174 grams) of cooked millet packs:
Calories: 207
Carbs: 41 grams
Fiber: 2.2 grams
Protein: 6 grams
Fat: 1.7 grams
Phosphorus: 25% of the Daily Value (DV)
Magnesium: 19% of the DV
Folate: 8% of the DV
Iron: 6% of the DV
Millet provides more essential amino acids than most other cereals. These compounds are the building blocks of protein.
What’s more, finger millet boasts the highest calcium content of all cereal grains, providing 13% of the DV per 1 cooked cup (100 grams).
Calcium is necessary to ensure bone health, blood vessel and muscular contractions, and proper nerve function.
Benefits of millet
Millet is rich in nutrients and plant compounds. Therefore, it may offer multiple health benefits.
Rich in antioxidants
Millet is rich in phenolic compounds, especially ferulic acid and catechins. These molecules act as antioxidants to protect your body from harmful oxidative stress.
Studies in mice link ferulic acid to rapid wound healing, skin protection, and anti-inflammatory properties.
Meanwhile, catechins bind to heavy metals in your bloodstream to prevent metal poisoning.
While all millet varieties contain antioxidants, those with a darker color — such as finger, proso, and foxtail millet — have more than their white or yellow counterpart.
May help control blood sugar levels
Millet is rich in fiber and non-starchy polysaccharides, two types of undigestible carbs that help control blood sugar levels.
This cereal also has a low glycemic index (GI), meaning that it’s unlikely to spike your blood sugar levels.
Thus, millets are considered an ideal grain for people with diabetes.
For instance, a study in 105 people with type 2 diabetes determined that replacing a rice-based breakfast with a millet-based one lowered blood sugar levels after the meal.
A 12-week study in 64 people with prediabetes gave similar results. After eating 1/3 cup (50 grams) of foxtail millet per day, they experienced a slight reduction in fasting and post-meal blood sugar levels, as well as a decrease in insulin resistance.
Insulin resistance is a marker for type 2 diabetes. It occurs when your body stops responding to the hormone insulin, which helps regulate blood sugar.
What’s more, in a 6-week study in rats with diabetes, a diet containing 20% finger millet led to lower fasting blood sugar levels and a drop in triglyceride and cholesterol levels.
May help lower cholesterol
Millet contains soluble fiber, which produces a viscous substance in your gut. In turn, this traps fats and helps reduce cholesterol levels.
One study in 24 rats found that those fed foxtail and proso millet had significantly reduced triglyceride levels, compared with the control group.
Additionally, millet protein may help lower cholesterol.
A study in mice with type 2 diabetes fed them a high fat diet with millet protein concentrate. This led to a decrease in triglyceride levels and significant increase in adiponectin and HDL (good) cholesterol levels, compared with the control group.
Adiponectin is a hormone with an anti-inflammatory effect that supports heart health and stimulates fatty acid oxidation. Its levels are usually lower in people with obesity and type 2 diabetes.
Fits a gluten-free diet
Millet is a gluten-free grain, making it a viable choice for people with celiac disease or those following a gluten-free diet
Gluten is a protein that occurs naturally in grains like wheat, barley, and rye. People with celiac disease or gluten intolerance must avoid it because it triggers harmful digestive symptoms, such as diarrhea and nutrient malabsorption.
When shopping for millet, you should still look for a label that certifies it gluten-free to ensure it hasn’t been contaminated with any gluten-containing ingredients.
Potential downsides
Despite millet’s multiple health benefits, it also contains antinutrients — compounds that block or reduce your body’s absorption of other nutrients and may lead to deficiencies.
One of these compounds — phytic acid — interferes with potassium, calcium, iron, zinc, and magnesium uptake. However, a person with a balanced diet isn’t likely to experience adverse effects.
Other antinutrients called goitrogenic polyphenols may impair thyroid function, causing goiter — an enlargement of your thyroid gland that results in neck swelling.
Nevertheless, this effect is associated only with excess polyphenol intake.
For example, one study determined that goiter was significantly more prevalent when millet provided 74% of a person’s daily calories, compared with only 37% of their daily calorie.
Furthermore, you can lower millet’s antinutrient content significantly by soaking it overnight at room temperature, then draining and rinsing it before cooking.
Plus, sprouting reduces antinutrient content. Certain health food stores sell sprouted millet, though you can also germinate it on your own. To do so, place the soaked millet in a glass jar and cover it with a cloth that’s secured with a rubber band.
Turn the jar upside down, rinsing and draining the millet every 8–12 hours. You’ll notice small sprouts beginning to form after 2–3 days. Drain the sprouts and enjoy them right away.*source
So let's jump to the recipe!
Prep: 25 min
Level: easy
Servings: 10 portions
Calories per serving: 195 kcal
Find the recipe & nutrition facts below :
For the cake:
2 cups of well-cooked millet (1:3)
1 1/2 cups + 2 tbsp coconut flour
1/2 cup maple syrup (or another liquid sweetener of choice)
For the filling:
3 apples
6 dates
2/3 cup frozen raspberries
2 tbsp Druidess superfood (optional)
For the decoration (optional):
1/2 cup frozen raspberries
1 cup vegan white chocolate (melted) + 1/2 cup rice/soy/coconut cooking cream
Method:
Step 1: In a large bowl mix together cooked millet with coconut flour and maple syrup until reach almost a dough-like consistency.
Step 2: In a blender add peeled apples, blend until smooth and add dates, druidess superfood (optional), and raspberries and blend until smooth.
Step 3: Prepare an 18 cm cake ring and separate your dough into three equal parts.
Step 4: Start placing the first part of the dough into a cake tin and press it with your fingers.
Step 5: Add 1/3 of the filling and spread evenly with a spatula. Now carefully with a spoon of with hands add one more part of the dough on top and carefully press with your fingers and hands. Repeat with the second part of the filling.
Step 6: Mix together the last part of the remaining dough with the remaining filling and place and spread evenly on the top of the cake.
Step 7: Place in the freezer for at least an hour
Step 8: Carefully remove the cake ring and create a white choc glaze by simply mixing vegan white chocolate with rice cooking cream. Pour with a spoon or piping bag on top of your cake and decorate with frozen berries.