Gluten-Free Millet Is Not Just
for the Birds
By Margie
King
You might be vaguely
familiar with whole grain millet. It's easily confused with the great French
realist painter, Jean Francois Millet, who had many grain themes in his
masterpieces, including "The Gleaners," which you may remember from
eighth grade art history class. This millet, however, is a small grain-like
seed that is often the main ingredient in bird feed but, as you might expect,
is not just for the birds.
Millet is an ancient
grain originating in Northern Africa, some say, while others claim China. In
any event, it is believed that millet was introduced into the United States in
the late 1800's and was competitive with corn as a grain source for humans
until it fell out of favor and was relegated to use primarily as livestock and
bird feed.
Because it is gluten
free, easily digested and rich in nutrients, millet is making a slow comeback
in the American diet.
Gluten is a protein
found in wheat which many people cannot digest, particularly those diagnosed
with celiac disease. Symptoms of gluten intolerance may include diarrhea,
flatulence, bloating and fatigue. Millet is a good alternative source of whole
grains both for those with gluten intolerance and those wanting to increase
fiber in their diet.
In addition to
insoluble fiber, millet is a rich source of B vitamins, folate, magnesium and
potassium, among other nutrients. Because it is so small, millet cooks fairly
quickly compared to some other whole grains.
It can be prepared in
many different ways including simply boiled like brown rice or cooked like a
rice pilaf. It can also be served as a sweet, creamy morning porridge by
simmering leftover millet with milk, diced apple or pear, and honey or maple
syrup.
Try this quick and
easy recipe for a millet pilaf.
Millet Pilaf Recipe
Place one cup of millet
into a pan and toast over low heat until slightly brown. Don't overdo it.
Remove from the pan
and sauté 3 cups of chopped vegetables (your choice of any colorful combination
of onions, celery, carrots, bell peppers, etc.) in 2 tablespoons of extra virgin
olive oil for several minutes. Add salt and pepper to taste.
Add back the millet
and 2 cups of vegetable stock. Cover and let simmer for 20 to 30 minutes until
the liquid is absorbed.
Fluff the millet with
a fork. Serve and enjoy.
If you have leftovers,
make a delicious salad using any rice, pasta or quinoa salad recipe.
Margie King is a
certified holistic health coach, Wharton M.B.A. and former corporate attorney.
Margie leads workshops on nutrition, conducts healthy cooking classes, and
offers individual and group health and nutrition coaching to women and busy
professionals.
For more information
and to access her free webinars, check out Margie's website: http://www.NourishingMenopause.com
Read more of Margie's
articles as the National Nutrition Examiner here: http://www.examiner.com/nutrition-in-national/margie-king
Article Source: http://EzineArticles.com/expert/Margie_King/359900
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