Tuesday, August 02, 2011

Marvelous Millet

Millet is one of the most easily digested grains, and also one of the least allergenic.  But, here in the West, we tend to think of it only as bird food, and ignore it... it is widely used in Africa and in Asia.

It does look like yellow bird seed.


This is a one-cup measure


Similar in size to quinoa


Millet is gluten-free so it is suitable for  anyone who needs to avoid gluten for health reasons.  It is also thought to help reduce cholesterol levels.  And, it is very versatile, and quite tasty.

I would encourage you to give it a try... this cooking method is very simple, and once you have cooked the millet, you can easily use it in a variety of dishes where you might use barley or even quinoa.  It also makes a nice hot or cold breakfast cereal, with fruit and honey, or maple syrup.

Millet plumps to almost 4 times its original size after it is cooked.   Here is the basic method:

Bring 3 cups of water to boil in a large saucepan.
Add 1 cup of millet into the boiling water.

If you want a fluffy texture, then put a lid on the pot, turn the heat down to simmer, and leave for 20 to 25 minutes... no peeking.  When it is done, plump with a fork before removing from the pan.

If you want a creamy texture, like a risotto, then don't put a lid on it, just keep adding water as it boils away, and cook for about 30 minutes.

After the millet has cooked, you can serve it hot as a side dish, or add it to soup or pilaf... and store the leftovers in the refrigerator. 

You can mix cooled millet along with an egg and some seasonings to make croquettes or patties and cook them in a bit of oil.  Very tasty!

My favorite way to eat it is to have hot, cooked millet for breakfast with yogurt, cinnamon, fruit and some sweetener such as honey or agave or syrup.


Today my bowl has 1/2 cup cooked millet, cinnamon, blueberries, and Almond Butter


The Captain's bowl has a banana instead of blueberries

Per 1/4 cup raw serving.
Weight Watchers P+ = 5.
Calories 189; Protein 6g; Carbohydrate 36g; Fat 2g; Fibre 4g.

Per 1/4 cup cooked serving.
Weight Watchers P+ = 1.
Calories 54; Protein 2g; Carbohydrate 10g; Fat 0g; Fibre 1g.

1 comment:

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