millet

I hope you're already on the whole-grain wagon. Full of protein and fiber, whole grains help keep hunger at bay, so including them in your daily diet can help you maintain a healthy weight. I am here to help you expand your whole-grain horizons, so here are my reasons you should give millet a try.

Yes, it's true that millet is the main ingredient in bird seed, but it's great for people, too. It has a texture similar to couscous and tastes slightly like corn. I do have a millet disclaimer, though: it is not a whole grain but a seed, so it's gluten-free. Millet is high in magnesium and the B vitamin niacin, which can help lower cholesterol.

If you want to see what millet looks like cooked and how it compares nutritionally to other grains, read more

Refined carbs are linked to so many unhealthy things, like obesity, acne, and even throat cancer, so avoiding them is certainly part of a healthy lifestyle. If you are trying to eat more whole grains like rice, oats, and barley, have you ever considered millet? Yes, it is the main ingredient in bird food, but it's great for people, too. You can find it at most health-food stores on the shelf alongside other grains (it is only about $2.25 a pound). If you've never tried millet, here are some reasons to give it a shot.

1. Millet isn't actually a whole grain, it's a seed, which means it's gluten free. It's also a great source of protein. Half a cup of cooked millet has 5.5 grams of protein. That's more than long-grain brown rice, which has 2.5 grams.
2. It can lower high blood pressure and reduce your risk of heart attack because it's a great source of magnesium. This mineral can also help reduce the severity of asthma and migraines. One cup of cooked millet has 26 percent of your RDI of magnesium.
3. When cooked, it has a texture similar to couscous or rice. Adding extra liquid and cooking it a bit longer, gives the millet a creamier texture similar to polenta. Since it has a bland, slightly nutty taste, you can flavor with all types of herb and spices. You can add it to cooked cereals, casseroles, soups, and side dishes.

What else should you know about millet? To find out read more

Although there are many types of sunflower seeds, black oil sunflower seeds ($4.99 for five pounds) are the most popular for wild birds. These are a great source of high quality protein and oil during cooler months that (unfortunately) don't immediately end on the first day of Spring. Just add them to a pretty tube feeder like this one ($41) or use a flexible alternative that attaches right to a window! I'm sure even your kitties would love it . . . but likely scare the birdies away by their peeking.

By themselves, the black oil sunflower seeds will attract goldfinches, chickadees, woodpeckers, nuthatches, titmice, redpolls, and pine siskins. The soft outer shell makes them easy for smaller wild birds to nibble – by adding a tray to the tube feeder, you'll attract a different set of flutters. Find out and read more

I only wish I had a tree (or backyard) to tempt many birds to come for a visit. Even North loves watching things fly by! For those lucky suburban or rural dwellers, this ecotastic twofer is completely made up of reused materials! The unique Recycled Birdfeeders ($49) are tray-hanging, platform feeders constructed with recycled parts from birdhouses and leftover asphalt roof shingles.

Simply adding corn to a platform feeder like this one will attract a different group of birds than our millet version — if you're curious why (and who) read more

I'm kicking off a Feed the birds extravaganza! I've only got one pet in my family, but it's fun to pretend the birds that come visit my windowsill are like my pets, too. Each day for the next two weeks, I'll share a new feeder and seed combo – and share what kind of feathery friends will likely stop by for a snack!

Start out with a tray feeder like this sleek Eva Solo Bird Table ($154.99) and add some millet. Millet is lower in fat than other seeds and very nutritious with high levels of proteins, carbohydrates, B-complex vitamins, calcium, phosphorus, and magnesium in addition to a host of other important nutrients. Because it's very appealing to many bird species, switch it up and add some white millet ($5.99 for five pounds) and red millet ($8.99 for five pounds). To see what kind of birds you'll likely attract with this combo, read more