Millet breakfast bowl

By Sari Huhtala

Tired of the same old breakfast routine? Try this gluten-free, high-protein, nutrient-packed breakfast bowl, which has been shown to slow down the progression of prediabetes, and promote satiety for the long haul.

Millet, an ancient grain, not only provides a boost of proteins, fiber, vitamins, minerals, antioxidants and essential fatty acids, but has been found to have anti-artery clogging, anti-inflammatory and blood pressure-lowering qualities. Plus, it helps aid in regulating blood sugar, according to a 2024 review in the Frontiers of Nutrition.

Another review, Millets Can Have a Major Impact on Improving Iron Status, Hemoglobin Level, and in Reducing Iron Deficiency Anemia–A Systematic Review and Meta-Analysis, found millets provide an “excellent source” of iron, particularly for those struggling with iron deficiency anemia.

Since all grains contain phytic acid, compounds that, in large amounts inhibit the absorption of essential minerals like iron, calcium and zinc, soaking millet overnight before cooking the grain will help to significantly reduce the phytic acid, while at the same time improve digestion.

Millet can be prepared ahead of time in larger batches and reheated to make a quick breakfast bowl in the morning. If reheating, simply add about 1/8 cup of water to one cup cooked millet and reheat. Much like quinoa, millet needs to be cooked before consuming to make it more digestible.

Since millet doesn’t contain the essential amino acid lysine, add apple or pear, or dried apricots or figs, to the millet breakfast bowl to turn it into a complete protein, or eat it with a banana.

How to soak millet

For every cup of millet, add two cups of water. Soak overnight, or at least six hours, in a bowl. Adding a touch of apple cider vinegar or lemon juice, something acidic, will help improve the breakdown of phytic acid. Once soaked, drain and discard the water, and rinse the millet a few times to remove traces of phytic acid.

Cook immediately, or store in fridge in fresh water for up to five days, then cook.

Millet breakfast bowl (makes 4 one-cup breakfast bowls)

• 1 cup raw millet
• 2 cups water (or use a nut milk or coconut milk if desired)

Optional: to add a different flavour profile, when cooking the millet add a few cinnamon sticks, dates for sweetness, dried or fresh organic orange rind wedges, and cardamom seeds)

Bring water to a boil and add millet. Add flavour options if desired. Simmer for about 20 minutes, until water is absorbed. Remove the cinnamon sticks and orange rind wedges. Fluff with a fork, and serve or store.

Top with ground flax seeds, other nuts and seeds, and fruit if desired.

Sari Huhtala is the creator, publisher and editor of Alive and Fit Magazine, which was created in 2007.  She has over 25 years of experience in journalism and over 15 years of experience as a certified personal trainer and fitness instructor, and is a holistic chef, offering holistic cooking and edible wilds workshop, and My Farmacy workshops. She is an organic farmer, wild-crafter and grandmother, who has spent over 20 plus years navigating a holistic, healthy path for her family. Reach her at friends@thelaughingforest.ca