Healthy Food of the Week: Millet

January 11, 2010

Millet, it’s not just for the birds

In fact, millet is one of the most nutrient-packed and delicious foods out there.
A tiny yellow grain, millet is rich in protein (about 4.2 grams per half-cup serving), niacin, vitamin B6 and folic acid along with some calcium, iron, potassium, magnesium, and zinc.
It is a good food for those who have wheat sensitivity as it is gluten-free.
Try millet as a porridge for breakfast, a hearty side dish or for added flavor and nutrition in baked goods.

Millet Breakfast Porridge for Two


1/2 Cup millet grain, rinsed and drained
1 1/2 Cups water
Butter or ghee, to taste
Raisins, cut apples, peaches or any other seasonal fruit to taste

Honey or maple syrup, if desired

1. Put a kettle of water on to boil while you rinse the millet in a fine sieve.
2. Dry toast the grain in a heavy saucepan or rice cooker until fragrant.
3. Add already boiling water to the pan or rice cooker and cook covered on low heat for about 30 minutes until liquid is absorbed. Alternately, use a rice cooker until done. Once cooked, more water, milk or nut milk can be added until desired consistency is reached.
4. Stir in chopped fruit and let cook for a few minutes.
5. Stir in butter or ghee to taste (I use about 1 Tablespoon) then top with any nuts or seeds, cinnamon, maple syrup or honey to taste.

Millet can be cooked the night before and then reheated with some water or milk on the stove for breakfast. It is a great way to use leftover grains and a fast way to have a very healthy start to the day.

For more detailed information, here is a great article on millet by Dr. Andrew Weil, How to Cook Millet

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