Warm Millet, Blueberry & Kale Salad

HomeClinics & ProgramsELLICSR KitchenWarm Millet, Blueberry & Kale Salad

Skill Level	Easy

Preparation Time	10 minutes	Total Time	20 minutes
Servings	6	Cost Per Serving	$0.49

1/2 cup	Millet, rinsed
1 cup	Kale, finely chopped
1 cup	Blueberries, fresh or frozen
1/2 cup	Red Onion, thinly sliced
1/4 cup	Mint, finely chopped
1/2 tbsp	Ginger
1/2	Lemon, juiced
2 tbsp	Goat Cheese
2 tbsp	Pumpkin Seeds, toasted
1 tbsp	Olive Oil
1 cup	Water
To Taste	Sea Salt and Freshly Ground Black Pepper

Add the olive oil to a medium pot over medium heat. When you can see the oil shimmering add the onion and cook for 2 minutes.
Add millet and toast for about 1 minute, stirring constantly.
Add water, lemon juice and ginger. Bring to a boil. Add kale and cover. Reduce heat to low and cook for about 15 minutes.
Stir in the mint and blueberries and season to taste. Top with goat cheese and pumpkin seeds.

PDF link to nutrition facts table for warm millet blueberry kale salad

Millet is a good source of magnesium, a mineral that may help prevent migraines, lower blood pressure and reduce heart disease risk.
Millet is also high in phosphorus, a mineral needed to form bone, DNA and cell membranes. It is also used to turn fat into energy.
Like other whole grains, millet is rich in plant nutrients called polyphenols. Polyphenols are antioxidants that remove free radicals from the body before they can damage healthy cells, which may reduce the risk of cancer and heart disease. Whole grains also contain plant nutrients called lignans which may help prevent breast cancer and heart disease.
Kale is an excellent source of antioxidant vitamins A, C and K that may help lower overall inflammation. Kale is rich in plant nutrients called glucosinolates that may prevent cancer cells from multiplying. Kale also contains fibre that can help lower cholesterol levels, particularly when it is cooked.