Saturday, March 14, 2009

Lignans, millet, and a recipe: Quinoa and Millet Italienne

Research has shown that lignans, a chemical compound found in plants, are inversely related with risk of uterine fibroids, particularly the type that is present in millet. (There is even a lignan supplement, Brevail, that I just discovered researching this blog post. Brevail is claimed to help with fibroids and from what I can tell I think it may be helpful if you think you are estrogen dominant and don't get enough lignans in your diet, but personally I prefer to get my lignans naturally in food.)

Millet is also a good food for those seeking to shrink their fibroids because it is rich in nutrients and fiber and has a good amount of protein. Also it alkaline when cooked (unlike many other grains).

I find that I don't care for millet on its own -- too mushy -- but it adds a nice texture when added to quinoa or oatmeal.

Here's a delicious recipe I served for brunch today, using millet and that other friend of fibroid shrinkers, protein-rich quinoa.

2 cloves garlic, minced
1/2 red onion, chopped
1 tablespoon olive oil
1 cup quinoa
1/2 cup millet
3 cups water
1/4 cup sun dried tomatoes
2 cups chopped Italian flat leaf parsley
1 small can tomato paste

Saute the garlic and onion in the olive oil till transluscent. Add the quinoa, millet and water and bring to a boil. Lower heat and cook for 15 minutes. Add the remaining ingredients and simmer for another 5-10 minutes until all liquid has been absorbed and the added ingredients have heated through.

Serve with steamed broccoli or green beans, or sauteed spinach. Delicious!

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