Move Over Quinoa, Millet is Ready for its Close Up
By Laura Carson Miller
Hearty grains have become the focus of many a healthy diet in the last few years, and because they are both delicious and nutritious, rightly so. Grains benefit the body by providing fiber, which keeps us full and energized, while also providing B vitamins and minerals such as magnesium. Whole grains can also assist in maintaining a healthy weight and help prevent some chronic diseases.
I spoke with nutritionist Keri Glassman R.D., a regular contributor to the Today Show and Women’s Health magazine, about the merits of millet, a grain I’ve heard a lot about lately but am not very familiar with personally. According to Glassman, millet is an ancient grain that has a great nutritional profile, but it’s also amazing for it’s versatility when incorporating it into recipes. She said it can be served crunchy or soft, and is well loved for its slightly nutty flavor. I’m in! Let’s learn more…
Huge Health Benefits!
“It’s high in phosphorus which is needed to repair bones and support muscle function, manganese to support your connective tissue, and magnesium to support both your immune system and nervous system,” says Glassman. “Newer research is even showing that added millet protein can increase insulin sensitivities, and reduce blood glucose level, making it a great option for people with diabetes. Not to mention millet is also a whole grain, meaning that it has a healthy portion of filling fiber to boot.”
“Millet in general can be cooked similarly to rice or quinoa,” advises Glassman. “Bring 2 ½ cups water with one cup millet to a boil, then cover and let simmer for 15-20 minutes. It is also quite tasty as a porridge for breakfast, used as a breading alternative for your chicken filets, or even use in place of other grains or pastas in dishes like stuffed peppers, tabbouleh, or pasta salad.”
Now that you know the miracles millet can offer, you have no choice but to add it to your warm weather menus. Make your goal to eat it at least once a week and get friends and family on the bandwagon as well!