I enjoy eating millet porridge for breakfast as well as steamed millet as a side dish. I recommend millet porridge in particular to many of my patients because it is so easy to digest and so nourishing.
Millet is one of the oldest cultivated grains in the world. It is a versatile and nourishing grain acknowledged in both Chinese Medicine and Western culture as having a wide range of health-promoting properties.
In Chinese Medicine, millet is highly beneficial for many reasons:
- Energetically, it is one of the most neutral foods, meaning it is not too warming nor too cooling. For this reason, it can be enjoyed by anyone regardless of health condition or constitution.
- It is particularly valued for its ability to strengthen and nourish the Spleen and Stomach. It’s a mild, easily digestible grain that has a soothing and anti-inflammatory effect on the digestive system.
- Millet can resolve dampness in the body by promoting the proper flow of fluids and by having a mild diuretic effect. Internal dampness is a pathological by-product that occurs when the body is not metabolizing water effectively. Excess dampness can be associated with digestive issues, a sluggish metabolism, a tendency to accumulate excess fluids, a feeling of heaviness in the body, and weight gain.
- Millet supports Kidney function which is considered the source of vitality and the foundation of all life processes.
- Millet also supports Lung function by moistening the Lungs to reduce dryness. As such, it is beneficial for individuals who experience a dry cough or dry skin.
Millet provides a mild, steady source of energy and is often recommended for those recovering from illness or surgery. Its gentle and balancing properties make it an excellent choice for individuals with digestive weakness, fatigue, or those seeking to support overall health and vitality.
From a Western perspective, millet is also seen as having a wide array of health benefits:
- Millet is a naturally gluten-free grain, making it an excellent choice for those with Celiac disease or gluten sensitivity.
- Millet is rich in nutrients and fiber. It’s a good source of niacin, riboflavin, B6, magnesium, potassium, phosphorus, iron, and zinc. These nutrients support overall health, energy metabolism, immune function, and bone health. It’s high in both soluble and insoluble dietary fiber, which helps regulate blood sugar levels, lower cholesterol levels, and promote gut health. Additionally, it contains prebiotics which help promote the growth of beneficial gut bacteria.
- Millet has a low glycemic index compared to many other grains. This makes it a good option for people with diabetes or those trying to manage blood sugar levels.
- Millet is beneficial for heart health because it is rich in antioxidants. Antioxidants help protect the body from oxidative stress and inflammation and reduce the risk of cardiovascular diseases. Additionally, the high fiber content in millet can help lower LDL cholesterol levels, reducing plaque buildup in arteries.
Millet is a nutrient-dense, gluten-free grain that offers a host of health benefits, including improved blood sugar control, heart health support, and digestive benefits. Millet is a valuable addition to a modern, health-conscious diet.
Because millet is gentle and soothing to the digestive system, it’s an exceptional choice to break your fast in the morning. In China, millet is often served as a porridge for breakfast. It’s made by simmering millet with water (or sometimes broth) until it becomes a smooth porridge with starchy water between soft-cooked grains of millet.
A simple recipe for Millet Porridge
Ingredients
- 1 cup Millet (organic if possible)
- 1-2 Tbsp oil (walnut, coconut, avocado, butter, or ghee recommended)
- ½ tsp salt
- 6-8 cups water or broth (heat in a separate saucepan to speed cooking)
Directions
Add millet to a pot and rinse with water. Let the millet settle to the bottom of the pan, then pour off the rinse water. Repeat 3 times. On the final rinse, drain the millet in a strainer to remove as much water as possible.
Add the washed millet back to the pot and dry-fry on medium-high heat for a few minutes until the grains turn just slightly darker and smell mildly toasty. You can skip this step if you’re short on time.
Add the oil and stir into the millet thoroughly. Add the salt. Add enough water to cover the grains. Bring the water to a boil, stir, then reduce the heat to a gentle simmer. Stir the grains every 5 minutes or so. Add more water as the grains absorb the water, using care to prevent the millet from drying out. Simmer for approximately 45 minutes. The porridge will be done when there is creamy water between soft-cooked grains of millet.
Serve warm with or without additions (see below). Refrigerate leftovers and warm in a saucepan for later meals. Add a bit of water upon reheating to get the creamy texture.
Additions
Millet porridge can be served plain or with various additions based on preference or for specific health benefits. Additions can transform the porridge into a sweet, savory or protein-rich dish. Common traditional additions include red dates, goji berries, longan fruit, fresh ginger, shiitake mushrooms, scallion, pickled vegetables, lotus seeds, peanuts, black sesame seeds, egg, chicken, and many other medicinal herbs. Other nutritious additions can include pepitos, blueberries, hemp hearts, chia seeds, flaxmeal, adzuki beans, walnuts, collagen powder, sweet potato, and more. Be creative and cater to your tastes! Some items can be stirred in after cooking or while heating up leftovers, other items should be added during the original cooking process.
