Friday, October 1, 2010

How to cook millet

This tiny gluten-free seed is packed full of nutrients and is a real body healer. It contains magnesium, phosphorous, silicone and insoluble fibre, which together repair tissue and nurture the heart, kidneys and gut -  to name a few benefits. You can read up more on the health properties of millet at The World's Healthiest Foods.

Choosing millet
There are lots of different kinds and colours, but the most commonly available in New Zealand is the pearled variety. Look for an organic hulled packet, such as this CeresOrganics one.

It's important to soak millet before cooking to break down the phytic acid that would otherwise inhibit your absorption of its fantastic minerals.
  • 1c dry hulled organic millet
  • 3c water
  • 2T sour dairy, eg. whey, kefir, natural yoghurt
1. Rinse millet in a fine sieve to remove any stones or unhulled pieces.

2. Mix 1 cup millet in 3 cups water mixed with 2T of sour dairy, eg. kefir, natural yoghurt, whey. 

3. Leave for 8-24 hours to break down the phytic acid, so your body can properly absorb the millet's goodness.

4. Drain the millet. It is now ready to cook.

  • 1c millet, soaked
  • 2 - 2 1/2c water (depending on how soft you like it)
  • pinch of salt
1. Pour millet into a saucepan and add the water and salt.

2. Bring to the boil.

3. Turn down to lowest heat and let simmer with lid on until cooked - about 30 minutes. Millet will turn from yellow to white once cooked.

Millet can be used to replace rice or couscous in recipes, like in this roast vegetable and millet (usually couscous) salad.

1 comment:

  1. Thanks for that lovely description - very helpful


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