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All About Millet! A Yummy Gluten-Free Carbohydrate

What is Millet?
Millet is major food source in arid and semiarid regions of the world, and featured in the traditional cuisine of many others. Millet is rich in B vitamins (especially niacin, B6 and folic acid), calcium, iron, potassium, magnesium, and zinc.

BONUS!!! It’s Gluten-Free!!!! So, people with coeliac disease or a gluten intolerance can replace certain gluten-containing cereals and other starches in their diets with millet.

How can I use Millet in my diet?
Millet is like rice, quinoa, sweet potatoes or oatmeal. It’s a starchy carbohydrate. So, you can replace any starchy carbohydrate with Millet. You can use the drier version as a side dish or the moist version instead of oatmeal in the morning!

How to Cook Millet:
I suggest toasting the millet. It’ll bring out a nuttier flavor. Note, if you choose NOT to toast the millet, you must first rinse it or it will become very mushy.

To Make A Dry & Fluffy Millet:
To toast, place a pot with a lid over high heat. Place 1 cup* of millet into the pot and stir constantly until the grains start jumping around and become fragrant. Be sure it doesn’t burn!

Add 2 cups boiling water or low- sodium veggie stock and 1/2 sea teaspoon salt, or to taste. Return to a boil, then reduce the heat to a simmer and cover the pot. Simmer until all the liquid has been absorbed, 15-20 minutes. Turn off heat and let stand, covered, for 5 minutes. Fluff immediately with a fork.

To Make A Moist Millet:
To toast, place a pot with a lid over high heat. Place 1 cup* of millet into the pot and stir constantly until the grains start jumping around and become fragrant.Be sure it doesn’t burn!

Add 3 cups boiling water or low- sodium veggie stock and 1/2 sea teaspoon salt, or to taste. Return to a boil, then reduce the heat to a simmer and cover the pot. Simmer until all the liquid has been absorbed, 15-20 minutes. Turn off heat and let stand, covered, for 5 minutes. Fluff immediately with a fork.

* The ratio of liquid to millet is 2:1 for dry millet and 3:1 for wet millet, so you can adjust depending on the portions you wish to make.

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1 Comment

  • Reply annas November 14, 2012 at 6:00 am

    As a vegetarian, I’ve always known about benefits of eating millet but could never cook it properly until I followed your instructions and cooked a ‘dry and fluffy’ option. Yum! Thanks so much!

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