April Harvest: Millet
By Aleece Raw
Did you know that Colorado grows more millet than any other state in the country? We’re responsible for more than half of the U.S. millet supply, actually.
Millet is a super grain. It’s a staple food for people throughout the world, while in the U.S. it is used primarily for birdseed. It’s beginning to gain popularity though, as a high-protein, gluten-free grain option – similar to quinoa, but a fraction of the cost. A flexible and highly affordable option for people looking to incorporate gluten-free into their diets, millet can be purchased at natural grocery stores for $1 to $2 per pound.
Unlike most other grains, this versatile, gluten-free grain is alkaline, which makes it easy to digest and helps balance the body’s natural tendency towards acidity. Millet is also an excellent source of dietary fiber, making it a great solution for those looking to add more fiber to their diet. It’s also loaded with B vitamins and important minerals like phosphorous and magnesium.
Millet plants are not only adapted to poor, droughty, and infertile soils, but they are also more reliable under these conditions than most other grain crops. Now I know why we grow more millet in Colorado than any other state in the country. We’ll test our first millet crop this year and would love to share tips and techniques. Have you grown millet? Give us a shout and share your thoughts.
Like all grains, rinse millet thoroughly before cooking and pick through it to remove any dirt or debris that you may find. After rinsing, add one part millet to two-and-a-half parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 25 minutes. The texture of millet cooked this way will be fluffy like rice. If you want the millet to have a more mashed potato like consistency, just add more water and cook longer. Millet has a gelatinous quality so the more water you use, the heavier and stickier it will be.
Next time you are looking for an alternative to rice or potatoes, try millet instead. Cooked millet can also be served as a breakfast porridge to which you can add your favorite nuts and fruits. Ground millet flour can be added to bread and muffin recipes. Toss cooked and chilled millet with your favorite chopped vegetables and chicken or baked tofu cubes. Add your favorite dressing and voilá ….. an easy to prepare, delicious meal.
We especially like millet as a base for veggie burgers and encourage you to try out a new recipe this year in our Happy Meal Challenge.
Aleece Raw is executive director of the Sunshine Food Project.
Happy Meal Challenge
How much food can you make for the price of one McDonald’s Happy Meal? How about for a whole family?
Pair these Millet Sliders (or your own variation) with your favorite slaws, salads and sides to make a truly delicious, nutritious and affordable Happy Meal and share your results. How much did it cost? How many people did you feed? How long did it take? How did the taste compare? How does the nutrition compare? How did you feel afterward?
Take photos and/or write a brief summary of your adventures and email it to info@sunshinefoodproject.org or send it to the Sunshine Food Project at 3435 Albion St., Denver, CO 80207. Results will be published on our website at http://www.sunshinefoodproject.org/ and winners will receive a free gift.
Millet Sliders
Especially wonderful as a base served with chives and fresh salsa or other flavorful dressings or dips. Feel free to experiment and zest up the base recipe with your favorite spices and herbs like cumin, sage, red pepper flakes, etc.
Makes 8-12 sliders
What you need:
– 2 cups mushrooms (any variety), chopped
– 1 tablespoon olive oil
– 1 tablespoon tamari (or soy sauce or liquid amino acids)
– 1 cup millet
– 2 cups water
– 2 cups or 1 can cooked pinto beans
– 2 tablespoons toasted sesame oil, split
– Sea salt and pepper to taste
How to make it:
Combine mushrooms, olive oil and tamari in a bowl and toss until mushrooms are well covered. Set aside to marinate while cooking millet.
To cook millet, combine millet and water in a saucepan over medium-high heat. Heat to boiling, then cover, reduce heat and simmer for about 20 minutes until millet is fluffy and water is absorbed. Stir once or twice, adding additional water as needed to prevent sticking or burning.
Combine mushrooms, millet, beans, and 1 tablespoon sesame oil in a food processor. Perform in batches as needed. Salt and pepper to taste. Form patties and place on a parchment-lined baking tray. Note: you can also individually wrap and refrigerate or freeze the patties at this point to eat later.
Preheat oven to 350 degrees. Brush the remaining sesame oil on top of each burger and bake for about 20 minutes, until patties are firm.
Serve with your favorite toppings. Leftovers can be stored in the refrigerator or freezer. To reheat, sautee in olive oil over medium heat for 5-10 minutes.