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Millet's Not Just For The Birds

Did you know that agriculture — the planting and harvesting of crops — has been around for some ten thousand years? That sure provides some context for the term “ancient grains.” Millet, by all accounts, is one of those oldies but goodies. In fact, it was one of the first grains to ever be cultivated by man and dates back as far as 5,500 BC in China! The word “millet” actually refers to at least five different unrelated species that vary in color and taste. Farmers here in the U.S. grow a variety called “yellow proso.” It’s hulled or pearled, but the bran remains intact. If you’ve never seen it before, it looks a lot like tiny yellow, round beads. Although we mostly associate it with bird seed, it’s a staple for many people around the world including those in Africa, China and India. Small though it is, it’s packed with good nutrition. Millet is almost as high in protein as wheat. It also delivers niacin, magnesium, copper, manganese and zinc. If you will be trying millet for the first time, you are in for a real treat. Its light, delicate flavor makes it perfect for just about anything. I love it hot as a breakfast cereal or served up pilaf-style as a side dish. Because it’s mild, it takes well to spices, herbs and seasonings. It’s very simple to prepare too! Here’s a general recipe for cooking millet:
  • 1 cup millet
  • 1 cup water
  • Pinch of salt
Combine millet, water and salt in a saucepan. Bring to a boil, lower the heat, cover and simmer for 15 minutes. Remove from heat, keep it covered and let it stand for another 20 minutes before fluffing with a fork. (For a toasty, nutty flavor and to keep the grains light and dry, toast the millet in a dry skillet over medium to medium-high heat for 3 to 4 minutes before cooking.) And here are some ideas for cooking with millet: Millet comes in flour form too. You can replace 30% of your all purpose flour with an equal amount of millet flour when baking. You can also use millet flour for muffins, breads and pie crusts like in this Gluten Free Pie Crust. Remember that millet has good plant fiber and it’s gluten free. Try some soon and let me know what you think!

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Victoria says …

I first heard about millet a few years ago when my son broke his foot and a friend recommended I feed him millet to help his bone heal faster. Millet is also good for healthy hair and nails. Thanks for the recipe ideas!

Margo says …

Thanks for ideas of ways to include more grain in my diet. Always looking for new ideas to get that broad base of grains suggested by the food guide pyramid and yet not have the same thing all the time. Again -thanks!!

Olga says …

In Europe there are also the millet flakes to be found in organic department - they make a perfect, very nutritious and extremely fast breakfast for children: cooked in milk within 4 minutes, pinch of salt - ready! Millet itself is sweet - so it does not require any sugar or honey to be added, my son (and many other kids I know) loves it

Jason says …

use millet as a whole grain carbohydrate lunch with some fresh ground sesame seeds and few spoons of generic hot and sour soup over it to taste, love this blog.

Mishelle says …

I am so glad to see an article on Millet, I have been making/eating this grain for about a year now, and people are always dumb struck that I am serving "bird seed". It is so wonderful! My favorite way to eat it is "loaded potato" with cheese, bacon bits, chives, and greek yogurt. (If you cook it with 2 1/2 cups water to 1 cup millet, it turns into a mash.) That may change after I try some of these recipes!!

Aisha Mabruki says …

Back home in Africa we use millet for Diabetic patients for lunch. You can cook millet instead of brown rice which is very expensive. You make a flour for cooking poridge for breakfast. Also women who are newly delivery, we make poridge two tablespoon of olive oil or butter, cup of milk,pinch of black pepper(powder)and sugar. This poridge gives the mother more milk and and energy and cleans her system every morning. Aisha

Cindy Wachter Levine says …

Would love any healthy recipes...