Gluten-Free Millet Is Not Just for the Birds

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You might be vaguely familiar with whole grain millet. It’s easily confused with the great French realist painter, Jean Francois Millet, who had many grain themes in his masterpieces, including “The Gleaners,” which you may remember from eighth grade art history class. This millet, however, is a small grain-like seed that is often the main ingredient in bird feed but, as you might expect, is not just for the birds.
Millet is an ancient grain originating in Northern Africa, some say, while others claim China. In any event, it is believed that millet was introduced into the United States in the late 1800′s and was competitive with corn as a grain source for humans until it fell out of favor and was relegated to use primarily as livestock and bird feed.
Because it is gluten free, easily digested and rich in nutrients, millet is making a slow comeback in the American diet.
Gluten is a protein found in wheat which many people cannot digest, particularly those diagnosed with celiac disease. Symptoms of gluten intolerance may include diarrhea, flatulence, bloating and fatigue. Millet is a good alternative source of whole grains both for those with gluten intolerance and those wanting to increase fiber in their diet.
In addition to insoluble fiber, millet is a rich source of B vitamins, folate, magnesium and potassium, among other nutrients. Because it is so small, millet cooks fairly quickly compared to some other whole grains.
It can be prepared in many different ways including simply boiled like brown rice or cooked like a rice pilaf. It can also be served as a sweet, creamy morning porridge by simmering leftover millet with milk, diced apple or pear, and honey or maple syrup.
Try this quick and easy recipe for a millet pilaf.
Millet Pilaf Recipe
Place one cup of millet into a pan and toast over low heat until slightly brown. Don’t overdo it.
Remove from the pan and sauté 3 cups of chopped vegetables (your choice of any colorful combination of onions, celery, carrots, bell peppers, etc.) in 2 tablespoons of extra virgin olive oil for several minutes. Add salt and pepper to taste.
Add back the millet and 2 cups of vegetable stock. Cover and let simmer for 20 to 30 minutes until the liquid is absorbed.
Fluff the millet with a fork. Serve and enjoy.
If you have leftovers, make a delicious salad using any rice, pasta or quinoa salad recipe.

Margie King is a certified holistic health coach, Wharton M.B.A. and former corporate attorney. Margie leads workshops on nutrition, conducts healthy cooking classes, and offers individual and group health and nutrition coaching to women and busy professionals.
For more information and to access her free webinars, check out Margie’s website: http://www.NourishingMenopause.com
Read more of Margie’s articles as the National Nutrition Examiner here: http://www.examiner.com/nutrition-in-national/margie-king
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