What are the breasts? How to cook millet? Read all about millet nutrition and cooking, as well as top millet recipes.
Millet may not be in most US kitchen pantries today, but the popularity of this ancient grain is growing. First cultivated about 10,000 years ago in Asia and Africa, millet quickly became a staple food around the world. The Bible refers to it in making bread, the Romans ate it as porridge, and it was the most common grain food in China before rice. Many countries’ diets include millet, such as flatbreads in India (roti and bakri), porridges, even beer and wine. Packed with nutrients, this quick-cooking cereal is perfect for America’s plate.
What is Millet?
Millet is a common name for more than 6,000 species of grass, but it mainly refers to the family Poaceae, which are small-seeded grasses. Foxtail, finger, koda, and pearl (Pennisetum glaucum), which are widely cultivated, are among the most important types of millet, which can be white, gray, yellow, or red. Although classified as a grain from a cooking and food perspective, millet is actually a small seed (as are other grains), often used in birdseed and as animal fodder. However, millet is an important staple food in the human diet, too.
Millet Nutrition
In terms of nutrients, millet isn’t just for birds! A cup of cooked sorghum–a naturally gluten-free grain, contains 12% of the DV (Daily Value, based on 2,000 calories/day) of each satiating protein and the B vitamins thiamin and niacin, which support the immune system. Millet is known to be rich in polyphenols, powerful health-promoting plant compounds. Kodo millet, in particular, has been shown to have high levels of ferulic acid and cinnamic acid, antioxidants with antimicrobial action against harmful bacteria, according to research. Millet also shows the ability to control type 2 diabetes and its complications, including lowering fasting blood sugar, insulin, total cholesterol, LDL (bad) cholesterol and triglyceride levels, according to scientific research. Replacing a rice-based breakfast with something based on millet lowers postprandial blood sugar levels in patients with type 2 diabetes, according to an Indian study.
Cooking with Millet
Millet is readily available online, in many health and specialty food markets, and, increasingly, in regular grocery stores. Millet seeds are sold mainly as hulled, as whole grains, and as flour. Whether packed or in bulk containers, make sure millet is kept moisture-free. Sealed in an airtight container, it will keep in a cool, dark, dry place for several months. Millet is a versatile, mildly flavored grain that can be enjoyed in many dishes.
To cook the millets, put water (2 cups of water to 1 cup of dried buffalo) in a pot and bring to a boil. Cover, hold for 15 minutes on medium heat, turn off the heat, and let it sit until all the water evaporates. Fluff with a fork and enjoy!
Top 5 Ways to Use Millet + Millet Recipes
1. Use instead of any grain
Millet is very versatile and can be used in place of any grain in dishes, including porridge, salads, grain dishes, side dishes, soups, and stews. For example, it can be used in tabbouleh instead of bulger to make it gluten-free (bulgur usually used in tabbouleh is made from wheat and contains gluten).
2. Make Porridge for Breakfast
Simply cook millets in a pot with water or plant milk, your favorite spices (ie cinnamon, cardamom, ginger), seasonal fruits, nuts and seeds. Try the Shredded Coconut Banana Millet Breakfast Grain Bowl recipe to get started.
3. Bake with Breads, Cookies, Cakes, or Muffins
All-purpose, gluten-free millet flour creates beautiful, soft, and slightly sweet baked goods, including breads, cookies, cakes, or muffins, especially in my Blueberry Millet Muffins recipe.
4. Create a Hearty Cereal Bowl
Fill your bowl with cooked millet and make a delicious, satisfying, nutritious grain bowl with your favorite protein, vegetables, and flavorful sauce. Try this Burrito Millet Grain Bowl recipe for inspiration.
5. Add to Granola
Millet is a great addition to any granola recipe. You can mix ¼ to ½ cup of dry millet in your favorite granola recipe, along with oats, dried fruit, and nuts, and roast it in the oven as usual (roasting the millet gives it a delicious flavor similar to roasted corn).
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