Millet

Millet grows in Africa

and across Asia. 

 

The Hunzas of northern India extensively use millet and are purported to be the healthiest people in the world!!

I love this picture!

 

Millet ~ 1: 2

or try 1: 1 3/4 for a "fluffy" rice …..for 25-35 minutes (turn off heat a few minutes before time is up, and let it "steam" right there on the stove with lid on).

(or pressure cooker for 7 minutes)

 

Millet is gluten-free has 2 grams of fiber per 1/2 cup.

 

 

While you will probably recognize millet as being one of the main ingredients in birdseed, this wonderful grain is anything but "for the birds."

(Millet is technically a seed and not a grain but we classify it as a grain from a culinary perspective.)

It is very good for babies because of its digestibility and high nutrition! heart

Millet doesn't strip the soil of its nutrients like wheat does; it can be planted for a few years in a row in the same spot!

Although oats have been widely publicized for their heart-protective properties, millet is a grain that should also be included on our list of heart-healthy choices because of its status as a good source of magnesium, manganese and phosphorus (very important nutrients).

 

Magnesium has been shown in studies to reduce the severity of asthma and to reduce the frequency of migraine attacks. It has also been shown to lower high blood pressure and reduce the risk of heart attack, especially in people with atherosclerosis or diabetic heart disease. Niacin (vitamin B3) can be of help in lowering high cholesterol.

The phosphorus provided by millet plays a role in the structure of every cell in the body… develops, repairs and builds them! 

 

 

 

*This tiny seed has the most complete PROTEIN and more IRON

 

than any other true cereal grain!*

 

Now that is a VERY GOOD THING !

 

 

I love cooked millet with chopped walnuts, pumpkin and sunflower seeds, cumin and garlic salt –so delicious!

...or just mash it (the hot cooked cereal) like a potato or fluff it like rice.

 

 

Warm Cauliflower Dish (like a mashed potato dish):

Proportion millet as outlined; if using about 1 cup dry millet to about 2 ½ - 3 cups water, then use about 4 cups chopped Cauliflower (EE has FD version).

 

Can sauté onions first if desired, then add to millet/cauliflower mixture – bring to boil, simmer, cover and cook slowly anywhere from about 35 - 45 minutes. Check halfway to see if more water is needed.

Add salt and pepper and parmesan if desired or sprinkle on some Cheddar Cheese powder (rainydayfoods) and stir through.

Mash with potato masher to make more creamy.

 

With leftover Brown Rice:

Cook oatmeal. When oatmeal is done, add leftover cooked millet and/or brown rice from frig. Cover and let steam to warm the other grains back up.

Add some reconstituted FD fruits and/or top with cinnamon, and drizzle with maple syrup or honey.

You can also add millet to smoothies, yogurt, muffins, etc. (as you can with other grains).

 

 

 

You can also cook a number of grains together ~

 

Find grains that have the same proportions of water and grain -- for an example:

 

White rice, millet and quinoa are all 1: 2, meaning they all require 1 cup of grain to 2 cups of water, so rather than just using 1 of these and cooking it, use all 3 in whatever portions you want and just "stagger" their cooking times.

 

Let's say I want to use equal amounts of the 3;

I would use 1/3 cup of each if wanting to stick to the 1: 2 portion.....

 

This is their individual cooking times:

millet - 35 minutes/ white rice - 25 minutes/ quinoa - about 15 minutes

 

So, I will bring 2 cups of water to boil and add 1/3 cup of millet since it has the longest cooking time.

Bring back to a boil, stir, cover and cook for 10 minutes (35 min - 10 min = 25)

 

Now, seeing that white rice needs 25 minutes to cook; I'll add the 1/3 cup of it at this time. It is not necessary to wait until it comes to a boil again; simmering is a gentle boil; just add in, stir around, cover and cook for 10 minutes.....then it is time to add the quinoa.

 

1/3 cup of quinoa goes in with a stir and cover. You'll see that quinoa needs about 15 minutes cooking time.....I can follow this or I can stop at about 10 minutes; take off the burner and let it continue "steaming" for the last 5 minutes to fluff up real nice (still covered with lid).

Just experiment and see what works best for you!

 

 

 

Use millet as a sub for white rice:

Put in less water as you would do for white rice, for a light and fluffy grain. Cook 15-20 minutes; then turn off heat and cover. The remaining cooking time as mentioned above in the intro will be the "fluffing up cooking time" with no heat. smiley

 

 

Millet Muffins

  • 2 1/4 cups ground whole wheat (or "Wonder Flour", or GF Wonder Flour)
  • 1/3 cup millet, ground (but don't have to grind if you don't want to, just for "texture")
  • 1 teaspoon each of baking powder, baking soda, and salt
  • 1 cup buttermilk  (do the equivalent using  *buttermilk powder/water to reconstitute)
  • 1 egg, lightly beaten (2 T powder + ¼ cup water)
  • 1/2 cup oil
  • 1/2 cup honey

Preheat oven to 400 degrees.  Grease 16 muffin cups.

In a large bowl, mix all the dry ingredients.  In a separate bowl, mix the wet ingredients.  Add the wet to the dry and lightly stir until moistened with a wooden spoon. Transfer batter to the prepared muffin cups.

Bake 15 minutes or until a toothpick inserted in the center of a muffin comes out clean.

 

*Buttermilk powder - Rainydayfoods has 2.5 size cans of this (so does EE, in the "My Choice" smaller 2.5 cans) – I love it! Don’t have to open a huge #10 can, for right now. You would though, if you had to be cooking out of your food storage more.

 

 

 

Warm Tropical Breakfast (or great “comfort food” snack anytime!)

 

I LOVE THIS….  One of my regular favorites

 

1 cup uncooked millet

1/2 cup dry milk powder

5 1/2 cups hot water

2/3 cup *chopped dates

1/2 cup flaked *coconut

1 teaspoon vanilla extract
(Can also add some cinnamon or other spices if desired)
 

Preheat oven to 350 degrees.  Whisk dry millet and milk powder together first in a bowl.  Add other dry ingredients and combine well.  Add vanilla and hot water, stir, and pour into a 9x13 casserole dish.  Bake for 30 minutes, then remove and stir with whisk, scraping sides of dish.

Return casserole to oven and bake an additional 30 minutes. Drizzle with maple syrup when done if like, but certainly not needed. Can also sprinkle cinnamon and brown sugar on top.

You can make a smaller portion of course; cut recipe in half and use smaller casserole dish or glass pie pan; cooking time is still the same.

 

*I use the “Sunsweet California Chopped Dates” in the yellow canister with blue lid. Shelf life is a couple of years.  If using Bakers coconut, shelf life is about 1 ½ years (keep in frig for better extended life).  Tropicaltraditions.com also has pure, excellent quality coconut.

 

 

 

 

 

 

 

 

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