How to Cook Millet: Nutritionist Tips

Why cook millet?

Millet falls into the category of ancient grains. Similar to quinoa, millet is a small grain that, after cooking, has a fluffy, rice-like texture. It’s a great fiber source and gluten-free alternative for anyone with celiac disease or a gluten sensitivity.

It’s a great source of complex carbohydrates and fiber. Plus, it contains moderate protein per serving and almost no fat. One cup of cooked millet contains about 207 calories, 41 grams of carbohydrates, 6 grams of protein, 2 grams of fat, and 2 grams of fiber per cup, according to the USDA. It is also a powerhouse of micronutrients with a fair amount of copper, magnesium, phosphorus, potassium, folate, and pantothenic acid. (Here’s more about what is millet.)

When choosing a healthy carb source, it’s important to look at the entire nutrient profile of a food, not just the carb count. Millet is an excellent choice because, in addition to complex carbs, it packs a nutritional punch.

As a registered dietitian and a mom of two, I like to squeeze extra nutrition wherever and whenever I can for my family. And believe it or not, this dietitian is a mom to one picky eater. What’s awesome about millet is that it takes on the flavor of anything you add to it. And although it’s a carb source, the protein content makes it a great choice for kids. If you have little ones that are exclusively carb lovers, millet is a great way to sneak in some plant-based protein. In my house, we have it several times a week.

How to cook millet

When it comes to cooking millet, it has a similar technique to rice and quinoa. But because millet seeds are so small, they cook rather quickly, so make sure to keep an eye on them.

Look for recipes with a millet-to-liquid ratio of about 1 to 2. I use one cup of dry millet and two cups of water or broth. Add dry and wet ingredients to a pot, bring to a boil, reduce to simmer, and then cook until all liquid is absorbed—about 15 to 18 minutes. Use a fork to fluff the millet, and voilà!

Now, although this is a tried-and-true method, it lacks the flavor factor. To enhance the rich nutty flavor of millet, toast it in a skillet before adding liquid to it. I like to add one teaspoon of olive oil to my pan and cook one cup of the grain for about four to five minutes, being mindful not to let it burn.

I then add two cups of water and a pinch of salt to the pan and allow it to boil before lowering to a simmer. Once the grains absorb the water—about 15 minutes—I remove it from the heat and allow it to sit for 10 minutes before fluffing it with a fork. This gives the millet a nutty, almost buttery flavor that really steps it up.

Favorite ways to cook with millet

Use millet as a side instead of rice

Once you know how to cook millet, you’ll be able to try cooking and eating it in many different ways. But one of the most common ways I use millet is as a side dish. It makes for the perfect, fiber-filled side dish. When people ask how to use it, I like to tell them to think about it the same way you would rice or quinoa. You can pair it with just about any vegetable and any kind of dressing, and it would be a great addition to a meal.

Top salads with millet

Let’s face it: Salads aren’t always filling. And while I pride myself on my salad-making abilities, I absolutely admit that there are salads out there that just don’t do it for me. They can be a little lackluster and leave you feeling hungry.

That’s why I like to add about 1/4 cup of millet to any salad. Not only does it make a salad more filling, it also adds a source of complex carbs and more fiber. And because millet, on its own, doesn’t have a super-strong or unique flavor, you can truly add it to any salad you want: Caesar, Greek, Italian, warm roasted veggies, anything you like. Add some healthy salad dressing and you’ve got a well-rounded meal.

Make millet for breakfast

Millet is also a great breakfast option. Much like oatmeal, millet will take on the flavor of whatever you add to it. I cook it in almond milk and cinnamon and have it as a breakfast cereal. I like to add nut butter along with some berries for added fiber and flavor.

Another great idea: peanut-butter-and-banana millet bowl. Cook millet in almond milk with a scoop of chocolate protein powder. Once cooked, top with a tablespoon of peanut butter and banana slices. It may taste like a chocolate peanut butter cup, but it’s packed with lots of nutritional goodness. (Here are other healthy breakfast recipes for when you’re sick of cereal.)

Use millet in place of breadcrumbs or flour

Another sneaky way to use millet: inside things like veggie burgers or falafel. It acts as a great binding agent to help the burger or falafel hold its shape, and it adds an extra source of whole grains and fiber to the recipe. I’ll let you in on a little secret: Sometimes I sneak it into burgers or meatballs and don’t tell my kids. Similarly, you can even use it to make millet tots.

Bottom line

Millet is an excellent whole grain to incorporate into your meal rotation. It’s packed with complex carbs, fiber, and several micronutrients. It’s also a great source of plant-based protein for any vegetarians or picky eaters. If you’re having trouble thinking of ways to use it, think of it just like rice or quinoa—a carb source that can pretty much go with any meal.

Now that you know how to cook millet, try these millet-stuffed red peppers or this seeded whole grain loaf with millet.

Your skin gets discolored

Your skin will change colors—and keep changing—after you die! As gravity takes hold, it becomes purplish-red in spots where blood pools. And some killers make you even more colorful: “If a person dies from carbon monoxide poisoning, the blood turns cherry red,” says Judy Melinek, MD, a forensic pathologist and co-author with T.J. Mitchell of the New York Times bestseller Working Stiff: Two Years, 262 Bodies, and the Making of a Medical Examiner. “It even brightens all the organs internally. Victims of hydrogen sulfide gas poisoning can turn green.” Freaked out by these changes? See what you should do now to get ready for the end of your life.

You might moan or groan

Any air left in your body—from CPR or gas released by bacteria—could make your vocal cords vibrate. And, according to Mary Lachman, MD, a pathologist with Westmed Medical Group, “Sounds like moans, groans, or squeaks could be produced.” But don’t panic over an army of noisy corpses. Dr. Lachman says this reaction only happens if someone’s pressing on your chest or manipulating your body.

Your wrinkles will fade away

Apparently, death is the ultimate Botox. After you pass, “all of your muscles lose tension,” says Dr. Lachman, causing all your wrinkles to smooth away. If you want to get rid of those wrinkles while you’re still with us, here’s everything you need to know about Botox.

Your hair and nails may seem like they grow

You’ve probably heard that your hair and nails keep growing after death—but that’s not true. “The most common misconceptions I get asked about are whether the fingernails or hair continues to grow after death,” Dr. Melinek says. “This apparent lengthening of the hair and nails is due to the drying out of the scalp and the skin of the extremities, exposing more hair and nail underneath the receding tissues.”

You’ll fart—out of all orifices

As bacteria in your body starts to decompose your digestive system, your body could release foul air through any opening—including your mouth! And while that’s not a great funeral topic, here are some things you should say to people who are grieving.

Your bowels and bladder will empty

It’s not so pleasant to think about, but it happens. As all the muscles in your body relax, your sphincter muscles will too—and that means you’ll be releasing any urine and feces that remain in your body, explains Dr. Melinek.

Your body will gradually chill

It takes a while, but your body will get cold—you will lose 1.5 degrees Fahrenheit per hour, for 20 to 30 hours, until you reach ambient temperature, according to Dr. Lachman. Sound scary? Check out these silent signs your body may be in big trouble.

You might move a bit

No, you’re not becoming a zombie or reawakening. But your muscles may still twitch and contract a bit for several hours after you die, which can be very unsettling to anyone who’s around, says Dr. Melinek. Here are 22 ways to move more while you’re still alive!

Your body will produce a terrible odor

Unfortunately, you won’t smell very good after you die, and it can happen quickly. Two to three days in, your internal organs start to decay and produce two chemicals—putrescine and cadaverine—which can create an overwhelming stench, according to Dr. Lachman.

Your body gets really stiff

Within 12 hours of your death, your entire body will become rigid as rigor mortis sets in, according to Dr. Melinek. It will take a couple of days before your body relaxes again. Do you know the day on which you’re most likely to die?

Some parts of you will live longer

While some body parts expire quickly, others may live on for hours after you die. Your eyes, heart, bone, and skin can still be viable for transplant up to 15 hours after you pass away, according to Dr. Melinek. Read the incredible story of the man who held his own heart.

Your body will literally start eating itself

As your cells begin to break down, they are digested by enzymes and bacteria in your body—a process that can kick in quickly, depending on what caused your death. “When you die of sepsis—overwhelming bacterial infection of all your body’s systems—putrefaction is very fast because the bacteria that break down your tissues after death have already spread to every corner of your body,” Dr. Melinek says. “People who overdose on certain drugs that elevate body temperature—like methamphetamine, ecstasy, or cocaine—may also show accelerated decomposition changes.”

You might turn into soap

Strange, but true: “Bodies left in a cool, damp environment often decompose in a chemical process called adipocere that turns the fat into soap,” Dr. Melinek says. “Instead of rotting away to skeletons, they are structurally well-preserved in a blobby pale yellowish or gray sort of way commonly referred to as ‘grave wax.'” Don’t miss these lessons on living from those who spent time dying.

Your eyes will take on colors

“Many people die with their eyes open, and when the whites of the eyes start to dry out they turn blue or gray,” Dr. Melinek says. “This is called ‘tache noir’ and is frequently part of forensic board examinations—to see if the pathologists recognize it as normal post-mortem change or if they mistake it for a disease state or intoxication.”

Most of you will be gone in a few months

At 50 degrees Fahrenheit, it takes about four months for your soft tissue to decompose—but at higher temperatures, you can go much faster, according to Dr. Lachman. Soon, you’ll be a skeleton, cartilage, and bits of dried skin. And if you find this sort of info fascinating, check out these obscure facts you never knew about the human body.

15/15 SLIDES

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