Healthy Grains: What is Millet?

If you've ever had a bird as a pet, you probably know what millet is.  It has historically been used in bird seed mixes for many years, but this ancient grain isn't just for the birds! In fact it's one of the healthiest and most versatile grains out there and since we are all about food as medicine here at Meal Plans for Health, we've dedicated this week's What's That?! Wednesday post to millet, it's health benefits, and how to cook with it. 

This soothing and savory grain originated in the dry climates of Africa, but is now grown worldwide and can be used just like rice for stir fries, pilafs, vegetarian patties or burgers, and other grain based dishes. Or you can cook it longer and with a little more liquid to make it into 'mashed potatoes' or a  lovely breakfast porridge. 

Health Benefits of Millet:

1. High in magnesium which works in the body maintain a healthy blood pressure, reduce anxiety and tension, and improve metabolic function. Magnesium also has healing properties for both the pancreas and spleen.
   
2. Packed with phosphorus that plays an essential role in forming and maintaining strong, healthy bones and in regulating your metabolism. Phosphorus is an essential component of ATP (adenosine triphosphate) which is basically like the fuel or energy that your metabolism uses around the clock. 
3. Highly alkaline , easily digestible, and gluten free; millet is an essential part of an anti-inflammatory diet. Similar to quinoa, this grain is a great for those with a sensitivity to gluten or grains in general. And in the correct amounts, can help to regulate blood sugar and insulin response. 

How to Buy Millet:
Store bought millet is usually hulled millet and resembles quinoa in size and texture. It kinda looks like a small version of couscous. You can buy it in the bulk section of all health food stores and many regular grocery stores are now starting to carry a packaged bag of it along side their other grains or in their gluten free section. 

How to Cook Millet:

1. Dry Pan-Roasted  - This method helps to bring out the nutty flavors this grain offers.  To do this, place 1 cup millet in a saute pan over medium heat (no oil, just dry) and cook, stirring frequently for about 5 minutes or until it starts to give off a nutty aroma. Then add 2 cups water or broth and a pinch of salt and bring to boil; reduce heat to low and simmer for about 20 minutes or until liquid is absorbed.This makes about 2 cups millet, roughly 4-5 servings. 
   
   
2. Slow & Simmering - This cooking technique gives a creamy, mashed potato or polenta like consistency and pairs great with sweet and savory meals alike. Combine 1 cup dry millet with 3 to 3 1/2 cups water or broth, bring to a boil; then reduce heat to low and let simmer for 45 minutes or until most of the water is absorbed. This cooking method makes a great breakfast porridge as well. Once you get to the 40 minute mark, add some milk, cinnamon, and honey or maple syrup and you have yourself a delicious breakfast for cold days. 

Check out our Balsamic Roasted Kabocha Squash & Kale with Pan Roasted Millet recipe. Have fun experimenting with this ancient grain and keep us posted with questions or comments. 

~Jennifer & Billie