Millet is an ancient grain, and was one of the earliest of cultivated plants. It is a staple food in many countries around the world. It is highly nutritious and millet plants can mature in a little over two months time while growing in poor and dry soils. Millet is cooked as a porridge, used to make flat breads and eaten as a rice equivalent, as well as in many other recipes.
Millet was eaten by the original European Colonists in the USA, but gradually fell out of use in favor of wheat and rice and was regulated to use as a bird seed.
The Nutritional Qualities of Millet
However, millet has many excellent nutritional qualities and these are currently being recognised as it comes back into vogue. Millet is high in protein (nearly 12%, similar to wheat) as well as fiber, and also contains good amounts of vitamin B6, niacin and folic acid as well as calcium, iron and other minerals. It is gluten-free, so it can be eaten by those with celiac disease as well as gluten intolerance. It does contain very small amounts of a substance that can inhibit the thyroid, so is not recommended in large amounts for people with existing thyroid conditions. This should not affect people without a pre-existing condition.
Cooking With Millet
Millet can be used as a substitute for rice in the following way:
Rinse out the millet grains to remove any dust. Soak them overnight to reduce cooking times if preferred but it only takes off 15 minutes or so. For a stronger flavor, spread the millet grains evenly into a frying pan then dry roast over a medium heat. Constantly stir or gently shake the pan to keep the grains from burning. The grains will release a nutty scent when they are ready (generally 3-5 minutes). Then, simply add the grains to boiling water or stock and cook at a simmer until all liquid is absorbed. The amount of liquid will depend on how dense the final product is required to be. Usually, it will be around 2.5 parts of liquid to 1 part of millet. The more liquid used, the more dense the final grains, whereas less liquid results in fluffier millet. After the liquid is absorbed, take the grains off the heat and cover for 10 minutes, then serve like couscous or rice.
Millet flour can be used in baking, although it cannot be used in rising breads without adding a glutinous flour, xanthan gum or similar. Millet flour can also be used as porridge, cooked as oat porridge would be. Millet grains can be added to baking to create a crunchy texture. Millet grains can also be sprouted and used in salads, sandwiches or as part of a raw foods diet.
Millet is an ancient grain that can make a valuable addition to a balanced diet. It is a particular boon to those with gluten intolerances, but can add value and diversity to any recipe.
Rachel Sawaya - Rachel Sawaya is a freelance writer from New Zealand (who also has US citizenship), and currently lives in Auckland, the big smoke of New ...
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