Millet

Millet is a gluten-free grain — technically a seed — but used as a 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 just for the birds — it’s fantastic for our health as well.

How to Use:

You can use millet just as you would any other grain. It’s great for a side dish, used as the based of a meal topped with your favorite stir-fry veggies, roasted vegetables or proteins, and topped on large salads for a boost in carbohydrates, fiber, and plant-based protein. Another great way to enjoy millet is by blending and creating a “mashed” texture similar to mashed potatoes. Millet is also great in a sweet variation in a morning porridge  —simply add cinnamon, maple syrup, and almond milk with berries.

Nutrient Breakdown of Millet:

Protein —  1 cup of cooked millet contains 6g protein

Fiber — 1 cup of millet contains 3g fiber

B vitamins — niacin, riboflavin, thiamin, B6, folate

Magnesium —19% DV

Manganese — 24% DV

Phosphorus — 25% DV

Copper — 31% DV

Zinc — 11% DV

Where to Purchase:

Health food stores, local farmers markets, grocery stores, and online retailers.

How to Cook:

2 cups water: 1 cup millet, boil water, add millet, simmer for 25 minutes until soft. Fluff with a fork.

Tips and Tricks:

When using millet, soaking can be beneficial to reduce the cooking time and allowing for the phytic acid content to decrease.