Millet is a gluten-free whole grain that may just surprise you in it’s various uses and versatility. For one, it’s commonly used and associated with bird seed. Thus it’s often forgotten about and over shadowed by quinoa, buckwheat, oats, etc. But let me tell you, millet is a rising star and will soon be a staple grain in your gluten-free pantry!
Since millet is in the grass family, it’s a whole grain (unlike quinoa and buckwheat!). It’s very small and comes in a few different varieties and colors. Most commonly and widely grown as Peal Millet, but also Finger, Proso (common in the US), and Foxtail varieties. Colors range from white, yellow, grey, and red. It’s one of the ancient grains and has been cultivated as a staple for centuries, especially in hot, arid climates such as Africa and Asia. Yes, now-a-days it is commonly used as the main component of bird seed and other animal feed. But for human consumption, it is eaten just as any whole grain (very similar to couscous in texture, but gluten-free and is somewhat creamy and fluffy), made into a flour for flat breads and other baked goods, grits/porridge, alcoholic beverages, or my favorite, puffed!
Millet is a starchy grain, similar to the gluten-free grain sorghum, but is known for it’s high levels of copper, iron, phosphorus, zinc, manganese, and magnesium. The high levels of phosphorus make it an excellent source for cell and body tissue development and repair. The magnesium gives it just as good of heart health benefits as oats and is also very high in insoluble fiber, making it good for digestion. The bran layers of the grain are very rich in B vitamins as well.
So how do you add this great gluten-free whole grain into your everyday diet? You don’t need to go pecking at the bird feeder. First of all, millet is one of the more affordable gluten-free grains/pseudo-grains on the market. I always have whole millet in my pantry, as well as millet flour, and puffed millet. Whole millet is such a “secret weapon” I feel for someone who is gluten-free. I always come across these great looking couscous recipes, but since couscous is a pasta, made with semolina or some wheat-derived ingredient, a gluten-free substitution would need to be made. Of course you could do quinoa or buy a brown rice couscous, but millet is much better! Millet really takes on the form of authentic couscous I feel, soft, fluffy, sticks together like perfect couscous. So not only is it a great substitute for wheat based grains (and tabbouleh!), but it makes a wonderful pilaf, creamy porridge if cooked with some coconut milk, or just a more fun grain-switch from rice. You boil water and cook it on the stove just as you would any grain. “The lazy method”. If you want a truly spectacular taste, you toast the millet in a dry pan for about 5 minutes, until golden, and then cook it as normal! The perfect toasty taste and is really worth the extra 5 minutes! (It smells good too!) You can also get quick cooking millet grits, for a perfect hot breakfast cereal as well!
Millet flour is a great baking addition. This is a flour you need to combine with others, don’t use it alone as it does not have durable properties (Bob’s Red Mill suggests replacing up to 25%, meaning 1/4 cup out of 1 cup). It is very light, delicate, mild, and slightly sweet. But you can use it in an baked good, sweet, or savory. Perfect for pancakes, cakes, cupcakes, muffins, that sort of thing.
Now my favorite millet product. Puffed Millet! All it is, is millet puffed. It is absolutely fabulous for adding low-calories bulk to your morning cereal (combine it with a more indulgent one for more “band for your buck”), amazing in granola (my staple), great for making granola bars, snack mixes, adding to popcorn, etc. Go crazy with these little puffed balls of yum. At only 60 calories a cup, they are my favorite whole grain bulking addition to so many things and I can get the bags at my grocery for $2, so stock up!
Ready for some past millet recipe inspiration? Here are some great recipes to try with millet!
Apple Cinnamon Granola (puffed millet)
Blueberry Vanilla Flax Granola (puffed millet)
Cantaloupe Pistachio Granola (puffed millet, whole millet)
Chocolate Banana Cashew Granola (puffed millet)
More Than Carrot Cake Granola (puffed millet)
Orange Hemp Seed Granola (puffed millet)
Black & White Pancakes (millet flour)
Chocolate Pumpkin Pancakes (millet flour)
Snickerdoodle Breakfast Cake (millet flour)
Vanilla Latte Millet Protein Pancakes (millet flour)
Fresh Spring Millet Salad With Watercress & Lemon (whole millet)
I hope you stock up on this healthy gluten-free whole grain and show it the love and notoriety it deserves! The “bird” is no longer the word, MILLET is!
So tell me:
+ Have you tried millet? Any favorite dishes?
+ Are you a fan of bulking things up with puffed grains? I always have puffed millet and puffed rice on hand. I also love puffed corn too!
Sources:
+ http://www.whfoods.com/genpage.php/genpage.php?tname=foodspice&dbid=53
+ https://en.wikipedia.org/wiki/Millet
———————————————-
Stay connected: Facebook: Strength and Sunshine Twitter: @RebeccaGF666 Instagram: rebeccagf666 Pinterest: RebeccaGF666 Bloglovin’: Strength and Sunshine Google+: Rebecca Pytell
I’ve never tried millet, but you make it sound so versatile!
Sherry recently posted…Funtastic Friday #36
It is!
When my kids were younger, millet was one of the few grains they could digest. I made no-bake granola bites using the puffed millet, puffed rice, dry fruits, a little seed or nut butter for binding and a little maple syrup or honey. Never used the cooked millet, though. I look forward to trying out all these delish-sounding recipes you posted 😉 Cheers!
Nadya @ M+N Studio recently posted…Free Nautical Cake + Mini Banner
Then you’re already halfway there!
I love millet! One of my favorite gf flours! 🙂
Raia recently posted…The Ultimate Gluten-Free Chocolate Chip Cookie Round-Up
I love its light sweetness!
Rebecca, I never thought of cokking with Millet. thank you.
Melinda recently posted…How to Increase Traffic with a Blog Brand
Hope you do!
This is so good to know. I love alternative grains but have never tried millet.
Christine recently posted…Saucy Saturdays No 5
Get yourself some!
I’ve never tried Millet and I eat Gluten free so this is on my list. I’ve been stuck on Quinoa which I love but a new side would be good.
Carole West @ Garden Up Green recently posted…Harvesting Zinnia Seeds
Then you really need to get millet!
Good to see gluten free, Thanks for sharing!
Jennifer Abel recently posted…I Made History, I Was The First One
Millet rocks!
I have never tried millet but you totally sold it. I am going to have to look for some and have a taste. Thanks!
Angie recently posted…BHL Challenge Week 1: Exercise Log and Weight Loss Tracking
Awesome! Let me know!
This is a great article! I love the information and there was alot I didn’t know about millet!
I will definitely have to try one of those ways of using it 🙂 Thank you so much for sharing this with us at #SaucySaturdays, and teaching me something new!
You will love it! So many ways to use it!
I love millet! It’s one of my favourite ingredients to cook with! I always use millet flour in baking, it adds such a nice, soft texture to things! I’ve always wanted to try puffed millet too, and your post has definitely inspired me to go and buy some now! Thank you so much for sharing all of this great information Rebecca! 🙂
Harriet Emily recently posted…ROASTED VEGETABLE QUINOA
Millet flour is so soft and perfect for cakes and sweet baked goods!
Pinned your post because my sister is coeliac and I am collecting information I can cook when she is around. Thanks
Awesome! Give millet a try!
Love all those millet recipes!
I love puffed millet cereal– I actually bake it in the oven on 300 for 15 minutes, then store it in an air tight container, and it gets really crunchy. It’s my fav topped with a frozen banana, almond milk, and almond butter! Yum. Dessert.
Michelle @ Vitamin Sunshine recently posted…Double Dark Chocolate Chunk Cookies (Gluten Free, Vegan)
O! I want to try making it crunchy!
I haven’t tried Millet, but now I need to! Especially puffed millet – that looks so interesting!
Carly @ FitLiving blog recently posted…Almond Joy Overnight Oats Recipe
It’s such a great “bulk-up” item to have!
great minds think alike! I just posted a millet recipe today. Move over quinoa.. millet needs to be the new star
That’s right! Millet is king 😉 Rock it!
I love adding millet to granola! Always such a good crunch!
Casey @ Casey the College Celiac recently posted…Coconut Milk: Tips and Tricks
I know right! It’s fantastic!
I love millet! 🙂 Haven’t heard of puffed millet yet; this sounds really interesting!
Sina recently posted…Vegan Carrot Zucchini Muffins
It is the best!!! Perfect for cereals and granola!
Love it! Anytime I tell a client about millet, they immediately ask if it’s what they feed birds! I love millet & can’t wait to try your recipes! I especially love it toasted, so those granola recipes are very exciting! PS love that you added the family guy clip! haha I could watch that over & over & over & over…..
Rebecca @BeTrulyNourished recently posted…Nutrition Spotlight: Peaches
I didn’t even know it was used in bird seed until I researched for this post! Hahahaha!
Thank you!! I love the extra crunch raw whole millet gives to granola too!
And, yes 😉 Such a classic episode!
I LOVE millet! I like to put cooked millet in my salads to add texture + give me that happy belly feeling I get from gluten-free grains! Also, LOVE you for putting the “Bird is the Word” clip in here, that’s one of my favorite family episodes!! I especially love the scene where Stewie and Brian go destroy the record with the baseball bat, the way they parodied that scene was so funny! 🙂
Sarah | Well and Full recently posted…Greek Farro Salad w/ Kalamata Olive Vinaigrette
It’s so good in cold salads! That’s my favorite way to eat it (besides puffed in granola!)
Hahaha, I was typing this and kept having that song pop in my head, so I knew I had to add it in!
Puffed millet reminded me of the puffed rice cereal I was obsessed with as a kid! Something about it being so light intrigued me. I’ve never tried millet but I’m intrigued 🙂
Michele @ paleorunningmomma recently posted…Kiqplan App Review – 10k Run Ready
I hope you do try it some day (even though it’s a grain), but it’s stellar!
We love millet over here too! My favorite is porridge topped with cinnamon, strawberries, and walnuts. The bags of puffed millet are so great for snacking too. I mix it with dried fruits, nuts, seeds, etc. for the kids to snack on.
Melissa @ vegan does it recently posted…Cherry Vanilla Mini Loaves
I’ve never actually made a porridge myself, but I know I need too!
Yes! Perfect snacking grain!
I’m so happy millet got some time in the spotlight today because it’s one of my fave gf grains, so much tastier than quinoa in my opinion! In fact I have a millet recipe coming up…well it’s done and photographed, don’t know when I’ll publish it. The toasting before cooking idea sounds awesome though, I need to try that next!
Natalie | Feasting on Fruit recently posted…Snickerdoodle Blizzard (no bananas!)
Omg!! Post it, post it! I’m glad you’re a millet lover 😉
This was a super-informative post! I’ve seen millet in the store, but have yet to try it. I want to try the puffed millet – that looks yummy!
Liz recently posted…Best Snacks to Beat the Junk-Food Cravings
Grab some the next time you shop!
Great post! I have not cooked with millet before but would like to try. Thanks!
Trish recently posted…Did You Know Tuesday – National Milk Chocolate Day
You totally should!
I LOVE puffed millet! I’m so sad to be without it right now during grain-free 🙁
Hannah @ CleanEatingVeggieGirl recently posted…Sparkling Berry Kombucha Spritzer
That’s what you’ve said on like all my posts 😛 Haha!
I have not tried millet or millet flour, yet. I am definitely going to have to do some kitchen experiments with it!
Lara @ MommyKazam recently posted…Conversations Every Couple Needs to Have
It’s a great grain to try!
I love baking with millet flour, but I hadn’t seen the puffed millet! Can’t wait to try it!
Ali the Skinny GF Chef recently posted…Peach Yogurt Coconut Flour Pancakes, gluten free, grain free and a Giveaway!
You will fall in love!
Ahhh! Another thing I need to try out after I clear through my current kitchen stuffs!
Farrah recently posted…DIY Honey Aspirin Mask
Get it, get it, get it!
omg. SO COOL, I need to try this now, have you heard of fonio, apparently it’s the NEW quinoa!
Amber recently posted…Meal Preppies – Review & GIVEAWAY
I’ve heard a few things, but it isn’t like “on the market” yet, haha! Not online or in stores that I’ve seen!
I still need to try millet, after reading this, I’m gonna try it ASAP!
Rachel @ Athletic Avocado recently posted…Strawberry Cheesecake Protein Milkshake
It’s so good and fluffy!!!