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Recipe of the month | Millet-Cauliflower “Mashed Potatoes”

This iron- and calcium-rich grain offers even more taste and nutrition to a holiday side staple

Hulled millet on wooden spoon and bowl

Consumed since prehistoric times, millet is often referred to as a grain but technically it’s a seed. Here’s why you should add this nutrient-packed ancient grain to your diet.

Millet is a gluten-free grain that delivers fibre, protein and B vitamins. It’s an excellent source of magnesium, a mineral that helps regulate blood pressure and blood sugar levels. One cup of cooked millet, for instance, supplies 25 per cent of a day’s worth of magnesium for women and 20 per cent for men.

The ancient grain also provides some iron, zinc, potassium and phosphorus. Plus, it also has a high antioxidant activity thanks to phytochemicals called phenols. Research in animals has shown that millet helps lower cholesterol, blood glucose and C-reactive protein, a marker of inflammation.

This simple recipe, which you can personalize to your taste with the optional ingredients listed below, offers more nutrition than the traditional mashed potato side dish. Enjoy!

 ½ cup millet
2 ½ cups water
1 ½ cups sliced cauliflower stems and florets
1/2 tsp sea salt
Optional butter, roasted garlic, wasabi, horseradish, and/or sour cream to taste


Wash and drain the millet, then put it in a saucepan with a lid. Add the water, cauliflower, and salt.

Bring to a boil and reduce the heat to the lowest simmer. Cover and cook for 35 minutes, checking and giving it a stir after 30 minutes. The millet will break open and thicken the liquid in the pot. When the millet is very soft and thick, take it off the heat and let stand for 5 minutes.

Use a blender for the smoothest puree, but a food processor will work almost as well. Purée until the mixture is as smooth as you can get it.

Add butter or other flavourings, if desired, and serve as a side dish.

Creates 2 servings.

Per serving: 200 calories, 7 g protein, 2.5 g total fat (0 g saturated fat), 39 g carbohydrate, 5 g fibre, 610 mg sodium

Source:  Oldways Whole Grain Council 

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