Millet! The seed we have been feeding the birds! Millet is actually a grain, and a very healthy, easy-to-cook one. It is a tiny yellow ball about l mm. in diameter. Millet has been grown for centuries in China, Russia, India, Europe, and recently in North America. It is a hardy plant, able to grow under harsh conditions. Until my introduction to millet I thought it was a weed. For years I hoed it down in the vegetable patch since the young plant resembles fox tail.

Nutritional and Medicinal

Whole food is great medicine and the high-protein millet is no exception. The whole grain contains natural fibre, the natural oils we need, and all of the naturally present vitamins and minerals are intact. Almost as soon as grains are ground their oils become oxidized and begin to turn rancid. Rancid oils can be a cause of cancer as well as the free radical damage that results in aging, heart disease and other degenerative diseases.

Millet has a high amino profile (protein) and contains calcium, iron, phosphorus, magesium, potassium, silicon and B vitamins, especially niacin. The mineral content is dependant on the soil and growing conditions. I recommend organic millet because tests show the mineral content is much higher.

Millet has a soothing alkaline nature. Our diet contains many acid-producing foods such as, meat, eggs, dairy, legumes, and flour products and choosing millet as a whole grain is a great way to reduce acidity, a common health concern. Its alkaline reaction promotes easy digestion and it is rarely allergenic or irritating to sensitive people. It is also helpful to overcome diarrhea and vomiting during illness. Millet is gluten-free and therefore an excellent option for anyone suffering with bowel diseases, often irritated by the gluten content of wheat and other more common cereal grains.

Millet, and all whole grains, contain phytochemicals such as lignans, phenolic acids, and phytosterols. The phytochemicals in whole grains lower cholesterol, help prevent colon cancer, aid in elimination, improve insulin sensitivity, and act as an energy source.

Nutrition consultant Steve Parsons says millet "Congee" is an easily digested and nutritious soup for illness or weak digestion. Add 3 cups water to 1 cup washed and drained millet. Add a grated carrot, a chopped onion, and a small amount of grated ginger. Simmer until soft and serve as is or blend. "Congee" settles the stomach and alkalizes and nourishes the blood.

Cooking, Storing and Using Millet

Whole millet is unprocessed and the most healthy choice. I suggest experimenting with several recipes using the whole grain. Once you have 3 or 4 dishes you and/or your family enjoy, you can add them to your weekly diet for increased nutrient dense health insurance!

Store whole millet in the freezer in an airtight container for long-term storage or in a closed glass jar in the cupboard if used in a couple of months. Most of the oil is contained in the bran and germ and may start smelling "off" if left at room temperature for long periods of time. Mine certainly never lasts long so I keep it in a decorative glass jar as part of my counter decoration, along with other whole grains and beans. This certainly contributes to conversation! In the process you get to teach people about a healthy food.

Cooking millet as a plain dish requires washing well, rinsing, draining and adding 1-1/2 to 2 cups water per cup of millet. Simmer about 25 minutes or steam in a double boiler until it is light and fluffy, not wet and clumpy or dried out. Be sure your double boiler has lots of water.

To use as a breakfast cereal, add dried fruit such as, date pieces, raisins, flax, nuts and/or seeds and serve with nut, rice or soy milk and a little maple syrup if desired. Cook cereal longer and use more water for a softer product. I prefer my morning millet with a bit of butter and sea salt. To ensure my protein intake, I sometimes add an egg to my millet serving and stir on low heat until the egg is set, just seconds!

As a side dish for a main course, just add a few drops of tamari and a dab of butter and serve. Millet may be toasted in a dry hot pan for about 5 minutes before adding water for a richer, nuttier flavour.

You may soak washed millet in water for several hours or overnight to speed cooking but cook in the soaking water to preserve the nutrients. A fast millet breakfast: place millet, optional ingredients and boiling water in a thermos overnight and voila! Ready to eat cereal.

Millet can be substituted for rice in most recipes. Leftover plain millet can be frozen to add to soups and/or casseroles.

Make your own millet flour quickly and easily, minutes before use. If you don’t own an electric grain mill (a necessity for healthy breads, muffins, pasta, etc.) you can grind millet in a blender, food processor, or a clean coffee or spice grinder to a fine meal. Sift or put through a fine strainer to remove any larger pieces.

It is important to note that while millet is an excellent food and particularly useful for yeast free and gluten free diets, millet flour does NOT rise as does wheat flour. You must use quick bread recipes, and it is best to add guar gum to prevent crumbling (about 1 tbsp. per cup of millet flour). I combine millet flour with either brown rice, buckwheat, or quinoa flour, with the guar gum, for great tasting yeast and gluten-free muffins, pancakes, quick breads, etc.

Sprouting is another healthy way to include millet in your diet. This raw food has a soft but crunchy texture and a rich sweet taste.

Millet "milk" can be used for cereal or in cooking — blend 1 cup cooked millet with 1 cup water or soy, rice or nut milk. Add a dash of maple syrup and vanilla while blending if desired. Millet milk is a great non-oil base for salad dressings.

SUPPER MILLET*

• 3 cups of water
• 1 cup millet, well rinsed and drained
• 1/2 cup each chopped carrots, celery, and onions
• 1/2 tsp. each salt, basil, tarragon, thyme, or other herbs to taste
• 1/3 cup parmesan (use soy or rice parmesan for dairy-free) Add just before serving.

Add millet to water and bring to a boil. Turn to low heat. Add vegetables and herbs and simmer for 20 minutes. Add parmesan, stir and serve. (See page 43 in my cookbook for a baked version.)

MANGO BREAKFAST MILLET

• 1 cup millet, well rinsed and drained
• 2—3 cups water
• dried mango pieces, cut into small chunks
• 1 tbsp. raw sunflower seeds
• ground flax seeds as a garnish

Add millet to water and bring to a boil. Add mango pieces and seeds and simmer until desired consistency, adding more water as necessary. Serve with ground flax, maple syrup and milk of your choice.

LAMB BIRIANI WITH MILLET**

Millet and curry are great together!

• 1 cup millet, well washed and drained
• 2 cups water

The Stew:

• <3 tbsp. butter or olive oil
• 1-1/2 cups chopped onion
• 3 cloves garlic, minced
• 1 tbsp. minced fresh ginger
• 1 tbsp. curry powder
• 2 tsp. ground coriander
• 1-1/4 tsp. salt
• 1 tsp. turmeric
• 1/2 tsp. ground cinnamon
• 1-1/2 pounds boneless, lamb, cubed
• 2 cups chopped tomatoes
• 3/4 cup water
• 2 tbsp. chopped fresh mint or 2 tsp. dried mint flakes

Heat butter in large sauce pan over medium heat. Add onion, garlic and ginger and cook, stirring frequently, until onion is softened. Stir in curry, coriander, salt, turmeric and cinnamon. Cook over low heat stirring for 1 minute. Add lamb and stir until coated with spice mixture. Stir in tomato, water and mint and bring to a boil. Reduce heat and simmer covered for 1 hour. Uncover and simmer for 20 minutes more or until lamb is tender. Meanwhile cook the millet in the water for approximately 25 minutes being careful not to let it get too dry. Serve millet with stew and a green salad for a special meal.

ORANGE MUFFINS*

Gluten-free version.

In a blender add the following and blend until smooth:

• 1 organic orange with peel, cut into chunks
• 1/2 cup orange juice

Add the following to the same blender and blend until smooth once more:

• 1/2 cup chopped dates
• 1 egg
• 1/2 cup butter
• 1 tsp. vanilla

In a separate bowl, measure:

• 1 cup buckwheat flour
• 3/4 cup millet flour
• 1 tbsp. guar gum
• 1 tsp. baking powder
• 1 tsp. baking soda

Add wet ingredients to dry until blended. Put in greased muffin pan and bake at 350º F. for 20—25 minutes.

MOM'S COOKIES

• 1/2 cup honey, melted
• 1 cup butter, softened
• 1/2 cup millet flour
• 1/2 cup brown rice flour
• 1 tbsp. guar gum
• 1 egg
• 1 tsp. baking soda
• 1 tsp. baking powder
• 1-1/4 cups oatmeal (blended oat flakes work fine)
• 1/2 cup wheat germ
• 1/2 tsp. vanilla
• 3/4 cup coconut

Cream honey and butter. Add egg, vanilla and oatmeal. Mix together: baking soda, baking powder, flour, guar gum, wheat germ. Add flour mixture to honey mixture. Add coconut. Roll in balls and flatten with floured fork tines or greasy fingers. Bake 12 minutes at 325º F. or until lightly browned.

*Nutrition, Cooking and Healing by Paulette Millis

**Adapted from The Complete Whole Grain Cookbook by Carol Gelles.

References: Alive Magazine #172, #175 and #205; Powerfoods, Stephanie Beling, M.D.; Waves of Grain, Barbara Grunes and Virginia Van Vynckt.

The above information regarding nutritious food is not intended to replace any instruction from medical or health professionals.

Paulette Millis lives and works in Saskatoon as a nutritional consultant, counsellor and family life educator. Her cookbook, Nutrition, Cooking and Healing is available in health food stores or by calling (306)244-8890.