Millet
Millet is a starchy cereal grain rich in protein, carbohydrates and several vitamins and minerals. While it may look like a seed, millet’s nutritional profile is similar to that of sorghum and other cereals. It is an ancient grain, used both for human consumption as well as livestock and bird feed. There are two categories of millet—major and minor millets—with major being the most popular.
Because of its small size and hardness, it is drought and pest resistant, able to survive in harsh environments and less fertile soil.
Millet is widely consumed in developing countries throughout Africa and Asia, but has gained popularity in the West primarily because it is gluten-free.
Millet offers multiple health benefits:
- High protein and fiber
- Rich in antioxidants
- May help control blood sugar levels
- May help lower cholesterol
A potential downside is that millet contains anti-nutrients, compounds that block or reduce the body’s absorption of other nutrients and could lead to deficiencies in potassium, calcium, iron, zinc, and magnesium. Millet’s anti-nutrient content can be reduced significantly by soaking it overnight at room temperature, then draining and rinsing it before cooking. However, a person with a balanced diet isn’t likely to experience adverse effects.
Enjoy millet as a breakfast porridge, side dish, salad add-in, and cookie or cake ingredient.
Source: healthline.com/nutrition/what-is-millet
Recipe – Creamy Millet Breakfast Porridge
Ingredients
1 cup uncooked hulled millet
1 cup almond milk (or non-dairy milk of choice)
3 cups water
3Tbs. maple syrup + more to taste
Sliced strawberries, for topping
Chopped almonds, for topping
Process
- Combine uncooked millet, almond milk, and water in a medium saucepan.
- Bring to a boil, then reduce heat to medium and let it simmer for about 20-25 minutes, until millet is cooked and tender and most of the liquid has been absorbed.
- Add the maple syrup and mix well for another 30 seconds.
- Serve topped with sliced strawberries and chopped almonds.
Yield: 2 medium bowls