Tuesday, February 10, 2015

Eat Like a Bird-Millet!

Many of you may recognize millet as bird seed. And let the eye rolls begin, because yes it has been primarily used as such. But it's been given a bad rap, or a bird rap, you decide.

It was one of the earliest cultivated grains and the Chinese revered it as one of their five sacred crops. Nutrition wise 1 cup cooked has 6 grams of protein and only 2 grams of fat. It is very rich in B vitamins and gluten-free. It has a toothsome quality that I find pleasing when a base for stews and chilis. I topped mine with Beans and Greens, and it was the perfect mixture of textures.

There are two preferred methods of cooking millet (although you can throw it into your baked goods, muffins, oatmeal bars, etc for added crunch and whole grain goodness).

Basic Millet
Serves 2

  • 1 cup raw millet
  • 2 cups water (or broth, I used Mushroom Broth)
  1. In a large, dry saucepan, toast the raw millet over medium heat for 4-5 minutes or until it turns a rich golden brown and the grains become fragrant. Be careful not to let them burn. 
  2. Add the water or broth and give the millet a good stir.
  3. Increase the heat to high and bring the mixture to a boil.
  4. Decrease the heat to low and cover the pot. Simmer until the grains absorb most of the water, about 15 minutes.
  5. Remove from the heat and allow it to sit, covered, for 10 minutes.
  6. Fluff it with a fork and serve.
  7. Note: To make millet porridge, which is amazing for breakfast, increase the liquid to 3 cups and stir every few minutes as the millet simmers.
Find a great Breakfast Porridge variation recipe here!