While gluten sensitivities are becoming mainstream, the gluten-free alternatives are plentiful and here’s one more you can add to your shopping cart, dinner table, breakfast bowl and snack recipes! That’s a lot of bang for your buck, considering its teeny tiny profile.
Millet is a whole grain that offers a strong nutrient profile in the absence of gluten. High in Magnesium, Potassium, Manganese and Trytophan, Millet is also a good source of insoluble fiber and that’s what helps to slow down the rate blood sugar enters your blood stream (an important factor in preventing spikes that lead to insulin resistance, inflammation and disease).
Studies have shown Millet’s nutrient profile offers many cellular level health benefits, only a few of which I’ve listed here:
- Heart protective
- Reduced risk of type 2 Diabetes
- Promotes healthy cell structure throughout the body
- More, more more!
Millet is available hulled or whole grain. Whole grain always offers more soluble fiber than the hulled version of any grain. Choose organic, if available. Eden, Nature's Path and Arrowhead Mills all offer organic whole grain millet. Store it in an airtight container where it’s cool, dark and dry.
From a culinary standpoint, Millet can be made mushy, like a porridge or fluffy like couscous or rice or it can be used in baking.
In all cases, rinse dry grains before cooking.
Fluffy Millet: 1 cup millet to 2.5 cups liquid (water, broth, combo). Bring liquid to a boil, add rinsed grains. Once it has returned to a boil , cover, reduce heat and simmer, approximately 25 minutes or until liquid is absorbed. Fluff grains with a fork and season with S&P.
FluffyNutty Millet: While waiting for the liquid to come to a boil, lightly toast dry grains in a skillet, then add to liquid, for a nutty flavor profile.
Porridge: Cook the same as fluffy millet, EXCEPT, stir it frequently and add a bit more liquid along the way.
Baked goods: Grind millet grains first, then sub 1/4 – 1/2 cup of flour with ground millet. Alternatively, use ground millet in place of oats in a recipe. If you want that nutty flavor, toast first, then grind. Stone ground Millet has been used for thousands of years in flatbreads in many civilizations!
Fillers and batters: Use whole or ground millet as a filler in veggie burgers, meatloaf, stuffing, or in pancake or waffle batter!
Share your questions or favorite uses of Millet by commenting below!