Millet is an exotic grain that Americans mostly feed to birds. The small, round grain is familiar to us, but not as people food.
Millet can usually be purchased as people food in health food stores and sometimes in grocery stores that feature a bulk food section.
One of the oldest known grains to man, millet has a very high quality of protein - 15%. Millet is highly nutritious, non-glutinous and like buckwheat and quinoa, is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold or rainy seasons and climates.
Millet is tasty, with a mildly sweet, nut-like flavor and contains a myriad of beneficial nutrients. It is nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It is particularly high in the minerals iron, magnesium, phosphorous, and potassium.
The seeds are also rich in phytochemicals, including Phytic acid, which is believed to lower cholesterol, and Phytate, which is associated with reduced cancer risk.
Millet is delicious as a cereal and can be used successfully in many creations, from salads to desserts.
To cook millet, you can use various methods.
If you soak the millet first, you will cut the cooking time by 10 minutes. A mild nutty flavor is enhanced by lightly toasting the grains in a dry pan before cooking. Cooking the grain with the ratio of 1 to 3 will give you a dry fluffy product while cooking it 1-4 will give a denser wetter product appropriate for use in blending for sauces and gravies. The grain will take about 30-40 minutes to cook and be ready for use.
Millet flour produces nice pastries with a smooth buttery crust. Up to 30% can be added to whole wheat bread to produce a nice texture and add to the nutrition value of the bread.
See some of the next posts for interesting uses for millet.
