You'll benefit from plenty of protein when you include
millet in your diet. Depending on the variety, millet's protein content is very close to that of wheat, with a half-cup serving, cooked, providing 4.2 grams. One-half cup raw millet contains 11 grams of protein.
Millet is rich in B vitamins, especially niacin, B6, and folacin and offers calcium, iron, potassium, magnesium, and zinc. Since millet contains no gluten, it cannot rise to form a light bread. For a raised bread, it's best to combine it with wheat. Used alone, it's ideal for making flatbread.
The only grain that retains its alkaline nature when cooked, millet is ideal for those who are allergic to wheat and gluten
Millet can be used in many dishes in place of buckwheat, rice, or quinoa. It makes a tasty, light breakfast cereal, works well in vegetable loaves, gives extra body to soups or stews, and used raw, adds delightful, crunchy texture to muffins and quickbreads.
STORING: Store millet at room temperature in an air-tight container for up to a month. For longer storage, it should be refrigerated.
PREPARATION: All grains should be washed before cooking. Because millet absorbs water rapidly, wash the grains briefly. Measure the quantity you are planning to cook before washing.
1 cup raw millet yields 3 cups cooked. When measuring, use 3 1/2 parts liquid to 1 part millet. For 1 cup raw millet, add 1 t. salt.
COOKING: Because all pearl millet is not the same, cooking times may vary. Millet cooks up to make a fluffy, delicate-tasting grain that is best enjoyed warm. When cold it tends to become hard, dry, and lumpy.
TIMING:
To Bake, set oven at 350, put millet, salt, and liquid in a covered casserole, and bake for 45 minutes.
To Boil: Bring millet, salt, and liquid to a rolling boil and boil 10 minutes. Some varieties may take longer.
To Steam: Combine millet, salt, and liquid in a saucepan, cover, and bring to a boil over high heat. Immediately turn heat down to low, and steam for 15 minutes without lifting lid. Turn off heat and set aside without peeking for 10 to 15 minutes. Some varieties require longer cooking, about 10 to 15 minutes more.
Enjoy millet often with this easy-to-prepare recipe. Serve with a crisp tossed salad, steamed vegetables, and whole grain bread.
This healthy granola makes a great topping for fruit or yogurt. You can even eat it alone for a crunchy snack.
2 1/4 cups rolled oats
1/2 cup uncooked millet
1/3 cup brown rice syrup, agave nectar, or maple syrup
1/4 cup tahini
2 tablespoons water
1/3 cup pumpkin seeds
1/3 cup sunflower seeds
1 tablespoon flaxseeds
1 tablespoon sesame seeds
Preheat oven to 250ºF. Place rolled oats and millet on baking sheet. Roast for 1 hour.
I will put my dehydrator on 105ºF and roast for 3 to 4 hours and melt my tahini and water at the same time.
In small pan, melt sweetener, tahini, and water together over low heat. In large bowl, toss oats, millet, and seeds with tahini mixture until completely coated. Spread on unoiled baking sheet, and bake for 30 minutes or until crisp. Dehydrate for another hour or two. Stir once or twice during baking. Cool completely. Store in airtight container.
Makes 8 servings
Variation: Add 1/2 to 1 cup dried fruit to cooked granola and store as directed.
Do not bake fruit.
Motivation of the Day: Over and Over
The actions, thoughts and words that become a permanent part of you are the ones you choose to repeat over and over again. Doing something once will certainly bring some kind of result, and doing it repeatedly will multiply its power many times over. You cannot lift a thousand pounds all at once. Yet you can lift one pound a thousand times. In the repetition of your thoughts and actions, there is great power. Choose to make complete and purposeful use of that power. Add immense leverage to what you do by doing it again and again. Give great strength to your actions by persistently repeating them. Nothing of value is ever accomplished in an instant. No skill is ever fully developed in a single day. Take the time to make the effort over and over again. That time and those efforts will bring great rewards. -- Ralph Marston
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