As with the other gluten free grains that have been mentioned on this blog, millet too should be properly (traditionally) prepared in order to A) get the full spectrum of nutrients it has to offer, and B) prevent the protective coating called “lectin” from irritating your intestinal lining. Pretty much all grains have some sort of coating on them in order to protect the seed from insects and animals. These coatings prevent us from absorbing the nutrition in the grain and often even block the absorption of nutrients from food we consume with the grain. Some examples of these “anti-nutrients” are the phytic acid in wheat and quinoa, the hemicellulous in corn and the lectins in amaranth and millet.
This porridge (recipe and image from Fountain Avenue Kitchen) may be prepared the night before, refrigerated, and gently reheated in the morning for a speedy breakfast. You can also make a bigger batch and portion into several bowls for easy breakfasts throughout the week. When preparing in advance, simply remove from the heat about five minutes early as the millet will continue to absorb the liquid overnight and as it is reheated.
- 1/3 cup millet, rinsed and drained in a fine mesh strainer
- 1/2 cup milk of choice (I like almond or coconut; skim milk works well, too)
- 3/4 cup water
- 1/4 teaspoon cinnamon
- 1/2 teaspoon vanilla
- 1/8 teaspoon kosher salt
- 1 tablespoons raisins, optional
- Optional toppings: sliced bananas, peaches, berries, or fruit of choice; nuts of choice, shredded coconut
- In a small saucepan, combine the millet through optional raisins and bring to a boil. Reduce the heat to low, cover, and cook at a very low simmer for 20-25 minutes, without stirring, or until the liquid is absorbed and the millet is the consistency of oatmeal or cream of wheat.
- Remove from the heat, drizzle with maple syrup or desired sweetener, and add toppings of choice.