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Winter, 2001 - 2002

Millet Fact Sheet
courtesy, Rainbow Natural Foods

What is Millet?

  • small round seed of an annual grass that is eaten as a cereal in Africa and Asia
  • not of true grain cereal, but is related to sorghum
  • light delicate flavour with an ideal texture for molding
  • pan roasted millet tastes like toasted cashew nuts

Nutrition and Millet

  • good source of protein
  • contains more amino acid, lysine, than do wheat, oats and rice
  • excellent source of B vitamins thiamin, riboflavin, niacin, pyridoxine and folate
  • minerals - magnesium, zinc, copper and iron
  • rich source of mineral building phytochemical phytic acid

Health and Millet

Esophageal Cancer

  • Populations where millet is a staple have a lower risk of developing esophageal cancer

Cancer Prevention

  • Millet is rich in phytate. This phytochemical appears to reduce colon and mammary gland cancer in animals.

How to Buy Millet

  • hulled millet (must be hulled for human consumption)
  • milled flour

Millet sold as bird seed has not been hulled. Unless you have a beak, buy only hulled millet for human consumption.

How to use Millet

  • an extremely versatile grain
  • can be steamed directly or toasted in a dry skillet before steaming
  • cooked millet makes an excellent porridge or pudding
  • can be served as a pilaf, stuffing or as an addition to soups and green salads
  • raw, it can be added to other grains as a crunchy topping
  • raw millet is a smart alternative to fat-rich nuts and seeds
  • added to breads for texture
  • flour can be used in baking (see Millet-Rice Quick Bread/Muffins)

Basic Cooking Instructions

Millet readily absorbs water so be prepared to add extra. This grain has a light delicate flavour that takes on the character of whatever it is cooked with. Be creative in your choice of cooking liquids. Use one cup millet (toasted or plain) with one cup water, juice or broth. Add salt to taste.

Using a Plastic Steamer

Fill water reservoir and turn on machine. Add ingredients to rice bowl and steam for 35 to 40 minutes.

Toasted Millet

Place raw grain in a hot, dry skillet and stir until grains turn a slight golden brown. Be careful not to overcook. Toasted millet can be stored for up to two days in the refrigerator before steaming, but it is better if steamed immediately. (Serves 4)


Breakfast Millet
Millet Pilaf
Millet and Potato
Millet Salad
Herbed Millet
Millet Burgers

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Copyright © 1999-2012 Robin L. Russell