Friday, March 13, 2009

One Grain at a Time

Tasty, mildly sweet and slightly nutty, millet sustains one third of of the world's population. The growing season is very short, 65 days from seed to harvest and does well in arid climates. This gluten free grain is the least allergenic and most digestible grain available making it the perfect first food for babies. Did you know that whole grains contain essential fatty acids AND lots of phytochemicals? Millet is common in health food stores.

about 11 cents per serving at $1.25 per lb.
1 lb = 2.2 cups dry = 5.5 cups cooked = 3 cups flour

To Cook:
1 cup grain to 2.5 cups water
Simmer 30 minutes or Pressure 8 minutes on high, natural release.

To Store:
-Dry- indefinitely in an air tight container in a cool, dry place. For long term storage freeze for 48 hours before storing.
-Cooked - refrigerate for up to 10 days. Or freeze up to 6 months.

To Use:
-Grains give crunch to granolas and baked goods.
-Cooked grains can be used by adding to soups , salads and breads.
-Cooked grains can be served as a breakfast cereal hot or cold.
-Cooked grains also make great pilafs and rice dishes.
-Add cooked grains to any recipe with ground beef .
-Use flour in nonyeasted baked goods
-Use up to 1/3 the amount of total flour in recipes for yeasted breads.
-Cook the flour with water for baby food.
-Sprout whole grains for sandwiches and salads.

Nutritional Value per 100 grams (3.5 oz)
Calories 378
Total fat 4.0 g
Dietary fiber 8 g
Protein 11 g
Carbohydrate 73 g
Thiamin 0.4 mg 28%
Riboflavin 0.3 mg 17%
Niacin 4.7 mg 24%
Vitamin B6 mg 19%
Folate 85 mcg 21%
Iron 3 mg 17%
Magnesium 114 mg 29%
Phosphorus 285 mg 28%
Potassium 195 mg 6%
Zinc 1.7 mg 11 %
Copper 0.7 mg 37%
Manganese 1.6mg 82%


  1. I like your idea of using millet in making granola. I have been searching for a good healthy recipe for granola so I can stop buying boxed sugary cereals for my family. Do you have a good granola recipe?

  2. You can makeover any granola recipe by using sucanat or honey instead of white sugar and cutting back on it to taste. Another exchange that is good to make is substituting coconut oil for canola. Add a half cup of millet, some nuts and seeds and you've really got a quality breakfast.


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