Kiele Jael Blog

Food, Cooking, and Sensuality + Relationships Made Easy + How I Fell In Love With Millet

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I had no idea what millet was until 2014 when I started at the Natural Gourmet Institute in New York City. Learning about different kinds of grains and whole foods that I never knew existed blew my mind. I will never forget the moment I fell in love with millet. I learned it was the “grain of the gods” as it has an amazing amount of protein, fiber, B vitamins, and is one of the only grains that has all 9 amino acids that are essential for digestion. Plus, taste-wise, it’s a perfect mix of pasta + grits + rice flavors! It’s delicious, inexpensive, and goes with everything. By far my favorite grain to cook with.

I recently was sharing my love of millet (and other whole foods) with Dr. Abby Medcalf on her podcast Relationships Made Easy when we spoke about Food, Cooking, and Sensuality, and I thought I’d share a recipe on my blog! We both have a similar appreciation of food and cooking (her dad was a chef!) and are always up for recipe testing…and of course, eating :)

Me on the left, Chef Annalyce Loretto in the center, and Chef Julie Gragert on the right. Natural Gourmet Institute 2014, NYC

Me on the left, Chef Annalyce Loretto in the center, and Chef Julie Gragert on the right. Natural Gourmet Institute 2014, NYC

Baked Millet Croquettes with Cucumber Raita and a dill sprig


Baked Millet Croquettes with Cucumber Raita and dill

Baked Millet Croquettes with Cucumber Raita and dill

  • 1 cup of millet, washed and drained

  • 2 cups of water

  • 1/2 cup sunflower seeds, toasted and ground in a food processor

  • 1/4 cup sesame seeds

  • 1/2 bunch of parsley, minced

  • 1 small carrot, very finely grated

  • 2-4 tablespoons shoyu or tamari

  • ancient salt to taste

  • 1/2 English seedless cucumber, grated

  • 1 cup Greek yogurt

  • 1 cup whole milk plain yogurt

  • 1/2 teaspoon cumin

  • 1-2 pinches cayenne

  • 3 tablespoons mint, chiffonade

  • 1-2 teaspoon lime juice

  • 1 tablespoon honey or maple syrup (or more if you like)

  • chaat masala to taste (optional)

  • handful of dill sprigs

  • ancient salt to taste


  1. Preheat your oven to 350 Degrees F. In a sauce pot, dry roast millet over medium heat, stirring constantly for about 5-10 minutes or until it is dry and smells like popcorn. Add water and salt to millet, and bring to a boil. Cover and simmer for 25-30 minutes or until all water is absorbed. Transfer the millet to a large bowl to cool to the touch. Add sunflower seed grounds, parsley, and carrot to the millet. Add shoyu to taste, and squeeze mixture together with yoru hands until it’s soft and sticky. Using a 1/4 measuring ucp, form the croquettes and bake on parchment-lined sheet tray until golden brown, about 30 minutes.

  2. For the cucumber raita, sprinkle a few pinches of salt on the grated cucumber and drain it in a colander for 10 minutes. Squeeze out the excess liquid. Combine the cucumber, yogurts, cumin, cayenne, mint, lime juice, and sweetener. Add chaat masala and salt to taste.

  3. Once cooled out of the oven, add a dollop of cucumber raita on top, and add a dill sprig to garnish.

Healthy notes:

This dish has tons of energetic properties and is amazing for your digestion.

The cucumber is cools the body, the yogurt helps with liver and gall bladder, the millet is a grounding, earthy grain that aids digestion and focuses on the stomach and spleen.

This dish is great for someone who has excess heat patterns in the body, and is a healthy,

hearty hit at parties!



Blueberry Lavender Flower Popsicles


  • 1 can full-fat coconut milk (13-ish ounces)

  • 3 cups fresh blueberries

  • 2–3 tablespoons pure maple syrup

  • 1t lavender (optional)

  • a handful of edible flowers (like pansies. This is optional!)


  1. Add coconut milk, blueberries, lavender, and maple syrup to a blender or food processor. Blend until smooth, scraping down the sides of the blender as needed.

  2. Tear some petals off the edible flowers, and put inside the popsicle mold. Pour this mixture into a popsicle mold. Make sure to leave about ¼” of space at the top of the mold to allow the popsicles to expand in the freezer. Insert popsicle sticks into the mold, or follow instructions for your mold.

  3. Freeze for 6-8 hours.

  4. Remove from freezer. Allow to thaw for a minute or two. If needed, run popsicle mold under lukewarm water to help the popsicles loosen.

  5. Place the popsicle mold on a flat surface and wiggle the popsicles out. Enjoy!

Check out my sensual cooking coaching program called FULL!

I love hummus. All kinds and flavors! But this one - is by far my favorite.

This was a HIT at the Find Your Free Retreat in Sedona! April 2019

This was a HIT at the Find Your Free Retreat in Sedona! April 2019

It’s a bean-free hummus made with all vegetables and seeds. And it’s delicious. Always a hit with my clients!4 cups peeled & chopped raw zucchini.

  • 1 cup zucchini, peeled, sliced, and boiled until soft

  • 3/4 cups tahini

  • 1/2 cup fresh lemon juice (or lime works, too!)

  • 1/4 cup olive oil

  • 3 cloves of garlic, peeled

  • 2 tsp kosher or sea salt

  • 1 Tbsp ground cumin

  • Water

In a high speed blender, add zucchini, olive oil, tahini. Blend until smooth. Add a little water to thin and blend evenly. Then add the garlic, salt, and cumin. Enjoy!

Last month for the season premiere of Game of Thrones, my Arizona cousins and I celebrated by making a feast. A big, serious GOT themed feast.

We made Greyjoy tenderloin, Hot Pie’s hand pies, 2 large Frey pie’s, and what had to have been the highlight of the meal: Sansa’s lemon cakes

Here’s the sweet recipe:

Sansa’s Lemon Cakes

Total time: 40 minutes | Makes 12


  • 1 ¼ cups all purpose flour (or GF flower mix: oat, tapioca, and almond)

  • ½ cup + 2 tablespoons sugar (or coconut sugar or maple crystals)

  • 2 eggs + 1 egg yolk (you can make a flax egg, but I don’t recommend it)

  • ½ cup melted butter (or melted coconut oil)

  • ¼ cup sour cream (or vegan yogurt)

  • 2 teaspoons baking powder

  • 1 teaspoon vanilla extract

  • Pinch of salt

  • Zest & juice of 1 lemon

  • 1 cup water

  • 1 cup sugar

  • 2 to 3 Meyer lemons

  • 1/2 tub Mascarpone cheese

  • 2t powdered sugar


  • Large mixing bowl

  • Cutting board & knife

  • Medium sauce pot

  • Tongs

  • Baking tray lined with parchment

  • Whisk

  • Zester

  • Muffin baking pan

  • Pan spray

  • Ice cream scoop

  • Slice Meyer lemons into 12 thin circles.

  • In a sauce pot, simmer water and sugar. Place the lemon slices in the pot and simmer for 5 minutes.

  • Remove the slices from the sauce pot and dry overnight on greased parchment paper.

  • Preheat oven to 325°F.

  • Grease a muffin tray and then lay a candied lemon slice in each muffin cup.

  • In a large mixing bowl, whisk together eggs, yolk, sugar, lemon zest, lemon juice, vanilla extract, and sour cream.

  • In a separate bowl, whisk together flour, baking powder, and salt. Gently fold in the wet mixture and then fold in melted butter.

  • Scoop about 1½ ounces of batter into each muffin cup. Bake for 12 to 14 minutes.

  • Remove from the oven and immediately flip onto a parchment lined baking sheet. Allow the cakes to cool for 5 minutes in the tray and then remove.

  • Optional! Add mascarpone cheese and powdered sugar in a bowl, whisk to creamy perfection. Scoop a dollop onto each cake.

  • TaDa! The Game of Thrones Sansa’s Lemon Cakes are finished and ready to serve to your kingdom!

Raw Chocolate Coconut Truffles

Lemon Farro Risotto

Shrimp and Vegetable Fresh Summer Rolls

During my TV segment recently with Your Life Arizona, I spoke about how to gain more energy with foods and how to shift your perspective on food and cooking to a more positive, sensual, meditative place, and why that’s important for your health. Whether you’re a busy mom, dad, single, entrepreneur, or you have multiple jobs, careers, kids, it’s important to make time to cook in order to become in-tune with your body and your health to become a better parent, lover, friend, and improve your relationships and live an overall healthy life. Here are some tips to give you energy and boost your mood every day.


Eat foods that are naturally up-lifting.

Foods should nourish us on the highest level. The more we connect to the food we cook, the moer we connect to our bodies. In this recipe, I’ve highlighted 6 specific fire energy foods that are mood-boosting and give you more energy: Shrimp, strawberries, quinoa, radicchio, dandelion greens, and sunflower seeds. These specific foods help with circulation in your bloodstream, focus on your heart, small intestine, and vascular system, and help you take action, boost your energy, and give you the feeling of joy.

Balance out cooked and raw vegetables.

Sometimes raw foods are tough on your digestive system and can expel a ton of energy. Cooked foods made with good quality saturated fats will digest quicker in your system, and not be too harsh on your stomach.

Eat every 3-4 hours.

This way, you’re eating for energy, not instant gratification when you body goes into starvation mode. 

Have the majority of your protein in the morning.

Why? Your stomach expels the most energy in the morning, and in order to get the most nutrients and energy distributed n your body throughout the day, having protein in the morning is key. Your body breaks it down quicker. 


Here’s my recipe for my Spicy Balsamic Strawberry Salad with Shrimp, Quinoa, Sunflower Seeds, and Feta Cheese:

Balsamic-honey Reduction:

  • 3/4 cup balsamic vinegar

  • 3T honey

  • Balsamic Shrimp:

  • 1/2-1 lb raw wild-caught shrimp, rinsed and cleaned

  • 1 Tbsp olive oil

  • 1 clove of garlic grated with a microplane

  • 1T  balsamic vinegar

  • 1T honey

  • good quality salt

  • a pinch of cayenne pepper

  • Quinoa:

  • 1 cup quinoa

  • 1.5 cups of water

  • pinch of salt

  • Salad:

  • a handful of radicchio, chopped

  • 1/2 shallot, thinly sliced

  • a handful of frisée, broken up into pieces

  • a handful of dandelion leaves, chopped

  • toasted and roasted sunflower seeds

  • Strawberries, cut into quarters

  • Feta Cheese (optional)

Balsamic reduction: Whisk balsamic vinegar and honey in a small sauce pot, over medium-high heat, and bring mixture to simmer. Once it starts to simmer, turn the heat down to medium. Let vinegar slow simmer, stirring occasionally. It will take 10 minutes roughly, and will become thick very fast. Keep an eye on it the entire time! Also: turn on your kitchen fan so the smell isn’t as strong.

Quinoa: Rinse quinoa well and drain. In a medium sauce pot, add water and quinoa and salt, cover and bring to a boil. Once the water is boiling, reduce to a simmer. Let simmer for around 20 minutes until it looks like the water is evaporated (tip: take the sauce pan and with the lid ON, move up and down to see if there's still water. If there is still water, keep simmering). Once water is evaporated, turn off the heat and keep covered for 5-10 minutes. Uncover and fluff with a fork. Quinoa should be perfect.

Shrimp: Preheat a medium sauté pan on medium heat. Make sure all your ingredients are ready, at hand. Add olive oil, balsamic vinegar, honey, garlic, and cayenne pepper to the pan and whisk all together. Add shrimp and some salt for flavor. Sauté shrimp until turns pink on one side, flip and cook until shrimp turn pink on the other side as well. Set aside with sauce.

Salad: Mix all greens together and top with some sliced strawberries, feta cheese, sunflower seeds, shrimp, shallots, and drizzle with balsamic reduction.

This recipe is energy and mood-boosting, Enjoy!





Whether you’re committed or curious about transitioning to a holistic diet, spring is an ideal time to beta-test one. With an abundance of foods that activate, arouse and revive, spring is practically programmed to meet a holistic nutritionist’s criteria: whole-food healing, environmental awareness and seasonal sustainability. Here are a few tips on how easy it is to live a holistic lifestyle in the season of bounty and bloom.  

Eat in season. Support Local.

Energetically speaking, it’s important to eat local to connect you to your environment. Seasonal eating gives you access to the freshest food available to you, reduces your carbon footprint, and supports small farms and businesses.  Need another reason?

If you’re eating out of season, you’re missing out on nutrients. That weekly bunch of bananas in your fruit bowl had to be flown in from a tropical location so far away, the produce wasn’t even ripe when picked.

Most grocers stock produce “staples” like apples, onions, pineapples, bananas, celery and carrots year-round.  

They may not be in season, and also the produce may be grown in non-ethical ways (GMO, mono-cropping) because of the supply and demand of that one type of food. 

If you wouldn’t find it at the farmer’s market this time of year, skip it at the supermarket.

Eat the seeds, roots, stalks, stems, leaves and flowers of your vegetables.

According to Eastern medicine, each have different nutritional value and energetic properties that are beneficial to the body.

I recommend these Eastern-medicine-based guidelines:

·      Seeds hold all energetic potentials for the plant, are full of protein and minerals, and are a slow-releasing energy source. Eat to aid digestion, kidneys, reproductive and respiratory systems.

·      Roots anchor and ground the body because they’re loaded with nutrients and vitamins. Center your system and internal organs with them.

·      Stalks nourish and strengthen, and stems boost your outward energy.

·      Leaves send energy outward. They contain abundant vitamins and nutrients and correspond with limbs, hands and feet.

·      Flowers affect the head, sinus, and heart. If you’re having headaches, sinus issues, drink some flower tea.