Millet Recipes

Millet is a whole grain high in both soluble and insoluble fiber. The insoluble fiber is a "prebiotic" that feeds the healthy bacteria in your gut, making millet an excellent food for digestive health. The fiber also adds bulk to the stool, reducing the risk of colon cancer. Since millet isn't a popular grain, it's harder to find in some stores. If that's the case for you, purchase it online and try it in one of the recipes below.  

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How to Cook Millet

Make it a Full Plate Meal: Top your millet with Cauliflower Chickpea Curry.

75% water-fiber foods – millet, onion, garlic, ginger, cauliflower, chickpeas, crushed tomatoes, fresh cilantro
25% foods – coconut milk

Recipe Note: Use lite coconut milk to reduce the amount of saturated fat in this meal.

Black Bean Millet Bowl

Make it a Full Plate Meal: Serve your millet as the recipe directs - with black beans, pico de gallo, avocado, and garnishes.

75% water-fiber foods – millet, onion, garlic, jalapeño, black beans, tomatoes, fresh cilantro, avocado, scallions
25% foods – olive oil, sour cream/yogurt

Millet Breakfast Bowl

Make it a Full Plate Meal: Enjoy this breakfast bowl with a square of chocolate as a fun 25% treat for breakfast. 

75% water-fiber foods – millet, banana, peaches, blueberries 
25% foods – unsweetened soy milk, flaxseed, chocolate

Millet Salad in a Jar

Make it a Full Plate Meal: Make this salad on the weekend, and you can pack it for lunch during the week.   

75% water-fiber foods – millet, scallions, cucumbers, cherry tomatoes, chickpeas, fresh parsley, fresh mint, garlic
25% foods – olive oil, feta cheese

Recipe Note: Use 1-2 tablespoons of olive oil to reduce the fat in the recipe.

Palestinian Millet

Make it a Full Plate Meal: Serve this salad with fresh grapes for dessert.

75% water-fiber foods – millet, red lentils, garlic, fresh parsley, grapes
25% foods – olive oil, dried apricots, dried cranberries

 Recipe Note: As always, use 1-2 tablespoons of olive oil to keep the fat healthy for the meal.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.