Millet is a whole grain high in both soluble and insoluble fiber. The insoluble fiber is a "prebiotic" that feeds the healthy bacterial in your gut, making millet a great 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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Make it a Full Plate Meal: Top your millet with Cauliflower Chickpea Curry.
75% 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.
Make it a Full Plate Meal: Serve your millet as directed in the recipe - with black beans, pico de gallo, avocado, and garnishes.
75% fiber foods – millet, onion, garlic, jalapeño, black beans, tomatoes, fresh cilantro, avocado, scallions
25% foods – olive oil, sour cream/yogurt
Make it a Full Plate Meal: Enjoy this breakfast bowl with a square of chocolate as a fun 25% treat.
75% fiber foods – millet, banana, peaches, blueberries
25% foods – unsweetened soy milk, flaxseed, chocolate
Make it a Full Plate Meal: Make this salad on the weekend, and you can pack it for lunch during the week.
75% 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 amount of fat in the recipe.
Make it a Full Plate Meal: Serve this salad with fresh grapes for dessert.
75% 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 at a healthy level for the meal.