Millet Pilaf (Provided photo — Yvona Fast)

Before Sir Walter Raleigh brought potatoes to his Irish estate near Cork in 1589, the Irish ate oats, barley and millet. They raised sheep, pigs, cows and chickens.

In the 5th century, when Patrick was a teenage boy of 16, he was captured from his home in Britain and brought to Ireland as a slave. He writes that he lived there for six years as an animal herder before escaping and returning to his family.

Oats became popular in the cold, damp climates of the British Isles, Ireland and Scandinavia as a food staple for Celts and Scots. Highlanders carried a pouch with oats to mix with seawater to form dough, then baked as oat cakes on a hot stone over a fire. But before they were domesticated about 3,000 years ago, oats were considered weeds in fields of wheat, barley or rice.

Most Americans are familiar with rolled oats — whole oat grains pressed and flattened with steel rollers. Steel-cut oats — known as Scottish, Irish or pin oats — are popular in Europe. When whole, these are about the size of long-grain rice, with a distinctive, sweet oat flavor — and take a long time to cook. They’re cut into smaller pieces that take less time to cook and resemble tiny grains of rice. They’re becoming more popular, are available in most supermarkets and can be used in place of rice or other grains at suppertime. writes Jill Nussinow, MS, RD.

This complex, gluten-free carbohydrate contains more soluble fiber than any other grain. The fiber fills you up, improves digestion and helps stabilize blood glucose levels. According to David Grotto, R.D., director of nutrition education at the Block Center for Integrative Cancer Care in Evanston, Illinois,

In addition to fiber, oats are a good source of protein, omega-3 fatty acids, folate, vitamin E, B vitamins and many minerals: zinc, selenium, copper, iron, potassium, manganese and magnesium. They have anti-inflammatory properties and have been clinically shown to help heal dry, itchy skin, so they’re used in soaps and skin care products.

Barley is an ancient grain. It has been gathered for 9,000 years and cultivated for more than 7,000 in parts of Asia and Africa. Ancient Israelites, Greeks and Romans all enjoyed this nutritious grain. It was once a staple crop in most of Europe. Today, the largest producers are Canada, Russia and Ukraine. The largest consumer is Morocco, where barley soup, porridge and traditional breads are staples.

Barley is an excellent source of complex carbohydrates, protein and soluble and insoluble fiber. In many grains, the fiber is found primarily in the bran; but barley has fiber throughout the kernel, so even heavily pearled (polished) barley contains ample fiber. It is also a good source of vitamins B complex, Niacin, E and minerals chromium, copper, selenium, phosphorus and manganese.

Barley adds heartiness, flavor and texture to soups and stews — but don’t limit yourself. Use it instead of rice or potatoes, or combine it with spices to make a pilaf or grain salad. Barley flakes make a great breakfast cereal. The sweet nutty taste mixes well with fruit, so try it in a fruit salad or substitute for rice in rice pudding. Add barley flour to breads and muffins for a sweet, earthy taste. Pearled or hulled barley is great in casseroles, or in a stuffing for meat, stuffed peppers or stuffed zucchini.

Of the grains consumed in Ireland before the potato reached its shores, millet is the least familiar to modern-day Americans. Some know it as an ingredient in birdseed. But before corn and potatoes crossed the Atlantic, millet and barley were the main staples in most of Europe. Archaeologists have documented that millet was grown by the lake dwellers of Switzerland during the Stone Age.

Native to arid north Africa, this ancient cereal grain predates rice and wheat. One of man’s oldest foods, Panicum Miliaceum was used in Africa, China and India since prehistoric times. It’s mentioned in the Old Testament and was common in Babylon and Assyria. Marco Polo wrote that millet cooked in milk was a popular cereal in central Asia. It thrived in the dry climate of northern China, where it was considered one of the five sacred crops. It still sustains 1/3 of the world’s population and is a dietary staple in Africa and Asia. In India, it’s used to make the flatbread roti.

Nutritionally, millet’s protein content is about 15% — close to wheat. This gluten-free grain is one of the most digestible and least allergenic grains. It has lots of fiber, is high in many essential amino acids, contains important vitamins like B complex (B6, niacin, thiamine, riboflavin) and vitamin E, the minerals iron, potassium, magnesium, calcium and zinc and other phytochemicals. Today, the gluten-free and highly alkalizing grain is growing in popularity as a tasty alternative to rice, which is more acidic.

This delicious, versatile grain goes well with foods from meat to beans to vegetables. Like oatmeal, it can be a great hot breakfast cereal to start the day. Its texture can be fluffy like rice or creamy like mashed potatoes.

For a dry, fluffy grain dish, use 1 cup millet and 1 teaspoon salt for just 1 1/2 or 2 cups liquid. Bring to a boil, stir, lower heat to a simmer and cook for only 15 to 20 minutes. Taste for doneness; stir with a fork and when done to your liking leave uncovered to allow extra steam to escape.

For a creamy, dense porridge, use up to 3 1/2 cups liquid for each cup of millet, and cook it longer — 30 to 40 minutes — until liquid is absorbed. Remove from heat and let steam, covered, for ten minutes more. For a creamy consistency, stir frequently and add water a little at a time, as you would for risotto. You can also bake millet in a covered casserole: combine millet, salt and liquid and bake about 45 minutes at 350 degrees F.

The next time you’re looking for a tasty alternative to pasta, rice or potatoes, try millet.

Hot Breakfast Millet

You can make the millet any consistency you like, from soupy to thick. Experiment to discover your preferences.

Ingredients:

1/2 cup millet

3/4 cup water (a little more, if needed)

3/4 cup milk

1/4 teaspoon salt

1 to 2 teaspoons butter

1 to 2 teaspoons maple syrup, honey or other sweetener

1/2 cup walnut or pecan pieces, toasted dried, frozen or fresh bite-sized fruit, such as berries, diced apples or pears or sliced bananas

Directions:

Bring millet, salt, water, milk and butter, if using, to a boil. Turn heat to low, cover, and simmer for 20 to 25 minutes or until millet is tender and of the consistency you desire for a hot cereal. While millet cooks, toast nuts in a dry skillet for 2 to 3 minutes or until fragrant and softened.

To serve, stir in toasted nuts, drizzle with a little maple syrup or honey, and top with fruit. You can also add dried fruit and cook it with the millet to absorb some liquid. If using frozen fruit, add during the last 10 minutes of cooking. Add fresh fruit at the end.

Serves 2.

Main Dish Grain Salad

Grain salads are better the second day, which allows time for the flavors to blend.

Ingredients:

1 1/2 cups broth, water or a combination

1/2 teaspoon salt (less if using broth)

1/2 cup barley, millet or Irish pin oats

1/2 teaspoon salt

1 large or 2 small cloves garlic

2 Tablespoons olive oil

1 teaspoon Dijon style mustard

3 to 4 Tablespoons lemon juice

2 teaspoons dill weed

10 ounces frozen peas (about 1 1/2 cups)

1 sweet onion, like Vidalia, or a few scallions (about 1 cup or a bit more)

1/2 cup finely diced ham

1/3 cup chopped red pepper

1/3 cup chopped green pepper

2 Tablespoons fresh chopped parsley

Cook the grain according to the directions above.

Crush garlic with salt; place in large bowl. Add oil, mustard, lemon juice and dill. Blend well with a wire whisk or fork.

Chop onion, ham and peppers and set aside.

When the grain has finished cooking, stir in the peas. Cover and let stand about five minutes. Stir this hot mixture into the dressing in the bowl. Add chopped vegetables, ham and parsley; stir. Chill until ready to serve.

Grain and Veggie Pilaf

Ingredients:

1 large onion

4 oz. mushrooms

1 Tablespoon olive oil or butter

1/2 teaspoon salt

1/4 teaspoon pepper

2 cups broth

1 cup water

1 cup steel-cut oats, millet or barley

4 carrots

2 cups frozen green peas

1/2 cup minced fresh parsley

Diced cooked chicken or ham, optional

Directions:

Peel and dice the onion; clean and slice the mushrooms.

In a medium saucepan with a tight-fitting lid, melt butter or heat oil over medium heat. Add onions and mushrooms. Sprinkle with salt. Cook until softened, about 5 minutes.

Add broth and water; bring to a boil. Stir in oats, cover and lower heat to simmer. Cook 30 minutes or until oats are soft and creamy.

Shred carrots (use a food processor or coarse side of a box grater). Stir into oats after about 15 minutes (halfway through cooking).

Stir in peas and cook just 1 to 2 minutes; remove from heat, stir in parsley and serve.

Makes about 6 to 8 side dish servings.

For a complete meal, stir in 2 to 4 cups diced cooked chicken or ham along with peas. Serve with a salad of fresh greens, or with a pickle salad.

Try varying the veggies; for example, instead of carrots and peas, try zucchini and bell peppers.

When barley has finished cooking, stir in the peas. Cover and let stand about five minutes. Stir this hot mixture into the dressing in the bowl. Add chopped vegetables, ham and parsley; stir. Chill until ready to serve.