Millet is a gluten-free grain — technically a seed — therefore referred to as a pseudo-grain.
The most popular variety found in stores is yellow, although in nature millet is found to be red, white, grey, and yellow. Millet is typically used in bird feed, but there’s no need to keep this nutrient dense grain all to the birds, it’s fantastic for our health as well!
Health Benefits of Millet:
Millet is high in fiber and packed with vitamins and minerals. It’s a great source of copper, manganese, phosphorus and magnesium. Due to its nutrient density, millet is commonly recognized for its heart healthy benefits. The fiber is great for promoting healthy cholesterol levels while magnesium is associated with lowering high blood pressure which ultimately reduces the risk of heart incidents.
Nutrient Breakdown of Millet:
*Per 1 cup
- Protein | 6g
- Fiber | 3g
- B vitamins | niacin, riboflavin, thiamin, B6, folate
- Magnesium | 19% DV
- Manganese | 24% DV
- Phosphorus | 25% DV
- Copper | 31% DV
- Zinc | 11% DV
How To Use:
Millet is great for a side dish, to be used as the base of a meal or added to salads for a boost in carbohydrates, fiber, and plant-based protein. Another great way to enjoy millet is by blending it and creating a “mashed” texture similar to mashed potatoes. Millet is also great as a sweet variation in a morning porridge — simply add cinnamon, maple syrup, and almond milk with berries.
When preparing millet, soaking it first can be beneficial to reduce the cooking time and decrease the phytic acid content!