integrating nutrition, fitness, sprituality, conscious living, and a little sass


Millet is often associated with bird food, but it’s not solely ‘for the birds.’ Millet actually makes a delicious and fluffy rice or couscous like dish. While it is used as a grain, it is actually a small round seed which is usually found in its yellow variety, but also comes in white, gray, or red.

Benefits: Millet, like other whole grains, should be considered a heart healthy choice because of it’s fiber and high magnesium content. Magnesium has been shown to reduce the severity of asthma attacks, reduce migraine’s, and been shown to lower blood pressure. Millet is also a good source of phosphorus, which is important in cell functions, especially the matrix of the bone, and ATP energy production.

How To Use: Millet can be eaten similar to couscous as a rice substitute or in vegetable salads. It can also be an alternative to oatmeal and served as a type of porridge for breakfast with fruits and nuts or seeds. You can also make it creamy like mashed potatoes.

To prepare millet add one cup millet to 2.5 cups boiling water or broth. Once the liquid turns to a boil after adding in the millet, turn down the heat, cover it and let it simmer for about 25 minutes (this will create a fluffy consistency). For a creamier consistency like potatoes, stir it frequently and add water when needed!

Nutrition Facts: Servings Size: 1 cup (cooked)

  • Calories: 207
  • Protein: 6.11 grams
  • Fats: 1.74 grams
  • Carbohydrates: 41.19 grams
    •     Fiber: 2.26 grams
  • Copper: 31.1% DV
  • Phosphorus: 24.8% DV
  • Manganese: 23.5% DV
  • Magnesium: 19.1% DV

** Keep in an airtight container in a cool, dry, and dark place for a shelf life of a couple months.


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