Millet is a gluten-free grain high in fiber, protein, and many essential nutrients.

Dates, when part of a healthy eating pattern, can reduce your risk of cardiovascular disease, type 2 diabetes, certain cancers, and obesity. They provide important minerals, phytochemicals, vitamins, and fiber, which are concentrated because fluids have been removed.

Dates may even contribute to colon health due to their prebiotic fiber compounds, which support the growth of healthy bacteria to maintain the gut health. In addition, because the fruit is dry, it has a longer shelf-life, unlike their fresh counterparts.

Try this meal from our Nutrition Team as a change from cereal or oatmeal.

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Millet with Goji Berries, Dates, and Walnuts

Prep Time 2 minutes

Cook Time 18 minutes

Total Time 20 minutes

Ingredients

• 1 cup raw millet
• 3 tablespoons goji berries
• 9 jujubes (Chinese dates)
• a handful of chopped walnuts
• 3 cups of water

Instructions

1. Toast millet in a saucepan for a few minutes until you can smell the aroma, no oil needed
2. Add 4 cups of water, along with goji berries and jujubes
3. Turn the flame to high and bring to a boil
4. Turn the flame to low and let simmer for 6 minutes. Keep stirring to prevent sticking on the bottom of the saucepan
5. Remove from heat and place in a serving bowl
6. Add some walnuts

Recipe Notes

This recipe makes about 3½ cups. Enjoy!

Nutrition Facts

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