I was recently gifted foxtail millet by one of my X followers and to be honest I was super thrilled. Why? I’d see millet on the shelves in several Asian stores in Osu but I never made the move to buy it. What held me back was because it wasn’t packaged and I wasn’t sure of the cooking time and having to ask the Chinese store owners would be a hustle due to our language barriers. But with the thoughtful gift I got, i simply scanned the cooking instructions and i was ready to go!

I have dedicated Pink October for creating healthy one-of-a-kind recipes using the often underutilised ingredients on our Ghanaian market irrespective of whether it’s local or imported. I am a firm believer of combining a wide variety of spices and ingredients for making food to enjoy the vast health benefits each ingredient. I personally don’t limit myself to only what’s local.

A little background on the miniscule foxtail millet:

Foxtail millet is believed to have originated in East Asia over 8,000 years ago. It is one of the oldest cultivated millets known for its drought tolerance and nutritional value. Traditionally grown in China and India, it has played a significant role in the diet of many ancient civilizations.

For women, foxtail millet offers numerous health benefits; it is rich in dietary fiber (supporting digestive health), iron, and calcium, boosting energy levels, and promoting bone strength. It’s also a fabulous meal for breaking a physical or spiritual fast. UAdditionally, its low glycemic index helps regulate blood sugar, making it beneficial for managing weight and reducing the risk of diabetes, conditions often of concern in most women's health especially in Ghana. As women we need to include millet in our diets due as it can reduce cancer risk due to its high content of antioxidants and dietary fiber, which help protect cells from damage and support healthy digestion.

Come to Ghana, we have the pearl millet; the local name is Naara, which translates to Early Milllet, and sorghum millet, a variety which is a significant cereal crop known for being resilient in the dry season as it needs minimal water to grow. It plays a crucial role in food security, especially in the northern parts of the country where rainfall is low and inconsistent. This cereal crop literally can grow in poor soils fantastically, thus making it a smallholder farming jewel. The last time I bought whole millet from the market, I was disappointed about the amount of sand in it, so I usually buy the millet flour, which has been processed to save time. However, the sorghum millet variety is also excellent for cooking as a white rice substitute, but you’d need a 1:1 cup measurement as our sorghum has a thicker pericarp.

Now in Ghana, we commonly use our pearl millet variety in the preparation of "tuo zaafi," a thick steamed porridge which firms up slightly when cooked and it’s rolled into a ball and served with soups like Ayoyo soup and tomato-based stews. Millet flour though not common is also used to make various types of banku, bread and porridge, providing a nutritious alternative to wheat and maize. The grain serves as a source of complex carbohydrates, protein, and essential minerals, contributing to a balanced diet. If you’re embarking on a low-carb diet you should look the way of The millet plant is truly a remarkable agriculture treasure which deserves more investment and consumption other than what’s listed above.
Additionally, millet is used in brewing traditional alcoholic beverages, such as pito, popular in the northern regions. Millet straw, a byproduct of the harvest, is utilized as livestock fodder and in some cases, for thatching roofs or crafting mats.

I cooked the tiny round granules like i would for rice only changing the cup measurements to prevent getting a millet porridge which wouldn’t be a bad thing had I been cooking porridge.

Prepping Time: 2 minutes

Cooking Time: 6 minutes

Total Time: 8 minutes

Serving: 2 portions for 2 adults

Ingredients:

1 cup of millet

Salt

*Dry Herbs (optional)

Kitchen Equipment

Deep saucepan

Fork

Cooking Instructions:

Wash the millet under running water for a minute or two. This washes away the slight bitterness on the cereal.
Place 1/2 cup of water on a medium-high stove, add half-teaspoon salt and bring it up to simmer (little bubbles begins to form)
Pour the millet in and cover.
Once it starts boiling, sprinkle in the dry herbs and cover again.
Lower the heat for slower steam cooking. Remove the cover and fluff out the millet which by now has absorped all the water. If it feels a bit tough , add about a tablespoon of water, cover and allow to cook for another 1 minute. Remove cover to allow it to dry out when done.
Ready to serve!

When cooked it looks just like couscous and it carries a truly delicate aroma and texture.

How do I eat millet cooked like rice?

Just as you would for any rice dish. You can enjoy it with stews like Garden Eggs stew, Agushi stew, Sardine Stew and even with stir-fry sauces.

Is Millet Gluten-Free?

Yes absolutely gluten free if you’re gluten intolerant.

How Do I Store Cooked Millet?

Just store in a bowl and keep it in the fridge. Warm it up whenever you’re ready to serve. It keeps pretty well for a week based on my observation.

What Does Millet Taste Like?

It has a light nutty flavour. It needs some seasoning though, so feel free and include curry spice, basil or fresh parsley to it when it’s cooking for a more delightful taste.

Where Can I Find Millet in Accra?

Any Asian supermarket stocks them. Visit any of them in Osu and grab a handful. For the local sorghum there’s an abundance at the Nima market which is usually sold by Olonka.

The millet plant is truly a remarkable agriculture treasure which deserves more investment and consumption other than what’s listed above.