MILLET

Millet is a very small, round grain with a history that traces back thousands of years. It was
the chief grain in China before rice became popular and continues to sustain people in Africa,
China, Russia, and India, among other places. Millet is an extremely nutritious and hardy crop
that grows well under harsh or dry conditions, both of which contribute to its widespread use
and popularity around the world.

CHARACTERISTICS

Gluten-free

Anti-fungal; helps ease

Candida symptoms

Improves breath
High in protein,
fiber, iron, magnesium,
and potassium

Contains silica, which

helps keep bones flexible
in aging process

Warming; good to eat in

cool or rainy weather

Supports kidneys
and stomach

Soothing, especially for

indigestion or morning sickness

USES AND PREPARATION

Millet can be used in porridges, cereal, soups, and dense breads. It is a delicious wheat-free
substitution for couscous, as it has a similar consistency. In parts of Africa, millet is fermented
to make beer. Rinse millet before cooking, and use one part millet to two parts liquid.

BUYING AND STORING

Look for yellow colored, raw millet in health food stores. Millet is often found in the bulk
section of the health food store and is generally not sold in regular supermarkets. Store
in an airtight jar or glass container for six to nine months.

Institute for Integrative Nutrition | Used with permission

ET
BASIC MILutLes
2 min
PREP TIME
30 minutes
E
M
TI
K
O
CO
ings
rv
se
YIELD 4

TS
INGREDIEN
et
ill
m
p
1 cu
er
2 cups wat
of sea salt
ns
ai
gr
w
fe
a

DIRECTION

iner.
in a grain stra
Rinse millet
1.
in a pot with
l ingredients
2. Place al
g lid.
a tight-fittin
heat to low.
il and reduce
bo
a
to
g
rin
3. B
30 minutes.
4. Simmer
softer
e the millet a
added to mak ly toasted before
be
ay
m
er
at
ht
be lig
*More w
Millet can also
consistency.
flavor.
y
tt
nu
a
it
ve
cooking to gi
Integrative

Nutrition

CREAMY M
ILLET AND
AMARANTH

PREP TIME
2 minutes
COOK TIME
35
YIELD 6 serv minutes
ings
INGREDIEN
TS
1 cup millet
1/2 cup am
aranth
3 1/2 - 4 cu
ps water
1 teaspoon
sea salt

DIRECTION

1.

Rinse millet

in a grain stra
iner.
Put all ingred
ients in a po
t and bring to
3. Turn he
a boil.
at down and
simmer for ab
minutes stirr
out 35
ing frequent
ly. When the
are soft and
grains
creamy, its re
ady!
*Variations: Se
2.

rve with a sp
oon of flaxsee
a buttery fla
vor. Top with
d oil on top fo
cooked vege
r
and any dres
tables or gree
sing. Add a te
ns
aspoon of ci
cup raisins du
nnamon and
ring cooking
1/4
for a sweet tre
of parsnip or
carrot during
at
cooking for ex ! Add chunks
Add almonds
tra sweetnes
or other nuts
s.
or seeds durin
richness and
g cooking fo
crunch.
r
Integrative

ILLET
CURRIED M

Nutrition

5 minutes
PREP TIME
25 minutes
E
M
TI
K
COO
ings
rv
se
YIELD 4

S
DIRECTION
t.
water in a po
TS
N
IE
l the stock or
oi
INGRED
B
e pot, bring
1.
edients in th
asted millet
maining ingr
re
simmer
e
d
1 cup dry ro
ac
an
Pl
,
w
2.
ce heat to lo
d
du
he
d is
re
us
il,
cr
bo
p
e
a
cu
to
1/2
til all th liqui
inutes, or un
for 20-25 m
cashews
ons pumpkin
absorbed.
3 tablespo
e warm.
fork and serv
s
Fluff with a
seed
3.
r
curry powde
1 teaspoon
grated
1 teaspoon
ginger
sea salt
1 teaspoon
Nutrition
Integrative
k or water
2 cups stoc

Institute for Integrative Nutrition | Used with permission