Healthy Ingredient of the Week – Millet

A few weeks ago, I decided to continue my quest to incorporate as many types of whole grains as possible into my diet by trying millet. Out of all the new grains I’ve consumed within the past year, millet is definitely one of my favorites. I enjoy its creamy texture and mild taste, both of which make it well-suited for a variety of sweet and savory dishes. Upon doing some research, I found a few interesting facts about millet: for starters, it’s technically a seed (although it’s normally classified as a whole grain due to its nutritional properties and the way it gets cooked and consumed); and it’s the primary ingredient in one of the most popular foods…for birds. Yes, millet happens to be the main ingredient in birdseed, but it’s been a regular part of humans’ diets for centuries. Ancient cultures enjoyed millet not only for its taste and versatility, but also for its nutritional properties – it’s high in protein and a good source of fiber, B vitamins, magnesium, and phosphorus.   I encourage you to try and make millet a staple of your diet by substituting it for other whole grains like rice, oats, or quinoa. The possibilities are endless!

Millet-Stuffed Portobello Mushrooms

⅓ cup oil-packed sun-dried tomatoes, drained and finely chopped, plus 2 tablespoons oil from jar
4 green onions, thinly sliced (about ¼ cup)
2 cloves garlic, minced (about 2 teaspoons)
1 teaspoon chopped fresh rosemary
1 cup millet
½ cup grated Parmesan cheese, divided
4 medium portobello mushroom caps
1 Roma tomato, sliced

1. Heat 1 tablespoon sun-dried tomato oil in saucepan over medium heat.
2. Add sun-dried tomatoes, green onions, garlic, and rosemary, and cook 5 minutes, or until onions are soft, stirring constantly.
3. Add millet, and cook 1 minute more.
4. Add 3 cups water, cover, and reduce heat to medium low.  Simmer 25 to 30 minutes, or until millet is tender and all water has been absorbed.
5. Remove from heat, and stir in ¼ cup cheese. S eason with salt and pepper.
6. Preheat oven to 400°F. Coat baking sheet with cooking spray.  Scrape gills from mushroom caps. Brush with remaining 1 tablespoon sun-dried tomato oil, and place upside down on prepared baking sheet.
7. Divide millet mixture among mushroom caps, mounding slightly to fill. Sprinkle with remaining cheese, and top each with tomato slice.
8. Bake 20 to 25 minutes, or until browned and cheese has melted.

Recipe from Vegetarian Times

Hot Millet Cereal

1 tablespoon vegetable oil
1 cup millet
2 cups boiling water
Fruit, milk, brown sugar to serve

1.  In a large saute pan, heat oil. Add 1 cup millet and cook, stirring until the millet begins to toast and become brown.
2.  Add 2 cups boiling water, cover and simmer 30 minutes or until liquid has been absorbed.
3. Let stand for five minutes then serve with milk, fruit of your choice and brown sugar. Makes 9 ½ cup servings.

Recipe from Food Network

One response

  1. […] North America (it just started being cultivated and sold here in the past century). Like some other newly popular grains, spelt is a main ingredient in animal feed, but that doesn’t mean it’s not just as delicious to […]

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