 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. The protein content in millet is very close to that of wheat; both provide about 11% protein by weight. Millet is tasty, with a mildly sweet, nut-like flavor and contains a myriad of beneficial nutrients. Millets are rich in B vitamins, especially niacin, B17 (see nitrilosides), B6 and folic acid, calcium, iron, potassium, magnesium, and zinc. Millets contain no gluten, so they are not suitable for raised bread. When combined with wheat or xanthan gum (for those who have coeliac disease), however, they can be used for raised bread. Alone, they are suited for flatbread. As none of the millets are closely related to wheat, they are appropriate foods for those with coeliac disease or other forms of allergies/intolerance of wheat. However, millets are also a mild thyroid peroxidase inhibitor and probably should not be consumed in great quantities by those with thyroid disease. Food Fun Facts: Millet is delicious as a cooked cereal and in casseroles, breads, soups, stews, soufflés, pilaf, and stuffing. It can be used as a side dish or served under sautéed vegetables or with beans and can be popped like corn for use as a snack or breakfast cereal. The grain mixes well with any seasoning or herbs that are commonly used in rice dishes and for interesting taste and texture variations it may be combined with quinoa and brown or basmati rice. Millet may also be sprouted for use in salads and sandwiches. Millet is one of the oldest foods known to humans and possibly the first cereal grain to be used for domestic purposes. It is mentioned in the Bible, and was used during those times to make bread. Millet has been used in Africa and India as a staple food for thousands of years and it was grown as early as 2700 BC in China where it was the prevalent grain before rice became the dominant staple. It is documented that the plant was also grown by the lake dwellers of Switzerland during the Stone Age. from: http://chetday.com/millet.html Current uses of millet: Millet beer in Cameroon Millets are major food sources in arid and semi-arid regions of the world. In Western India, millet flour (called "Bajari" in Gujarati and marathi) has been commonly used with "Jowar" (Sorghum called "Jwari" in Marathi) flour for hundreds of years to make the local staple flat bread (called "Rotla"). Millets are traditionally important grains used in brewing millet beer in some cultures, for instance by the Tao people of Orchid Island and, along with sorghum, by various peoples in East Africa. Millet is used to prepare boza fermented drink in Balkan peninsula countries. Millet is the base ingredient for the distilled liquor rakshi in Nepal. Millet porridge is a traditional Russian food, eaten sweet (with milk and sugar added at the end of cooking process) or savory with meat or vegetable stews. Millet porridge is a traditional Chinese food, eaten without milk or sugar. Frequently beans, sweet potato, and / or various types of squash will be added. Coeliac patients can replace certain cereal grains in their diets by consuming millets in various forms including breakfast cereals. Millet can often be used in recipes instead of buckwheat, rice, or quinoa. Millet sprays are often recommended as healthy treats to finicky pet birds, as they are easily eaten and (in the case of destruction-prone hookbills) easily broken. Millet, along with birdseed, is commonly used as fillings for juggling beanbags. Simple from Scratch: The basic preparation consists in washing the millet and toasting it while moving until one notes a characteristic scent. Then five measures of boiling water for each two measures of millet are added with some sugar or salt. The mixture is cooked covered using low flame for 30-35 minutes. There are many cooking variations to be found for millet. A good general guideline is to use 3 parts water or stock and 1 part grain, add grain to boiling water, and simmer covered for approximately 30 minutes or until water is completely absorbed. Remove from heat and let steam, covered for ten minutes more. The grain has a fluffier texture when less water is used and is very moist and dense when cooked with extra water. The flavor of millet is enhanced by lightly roasting the grains in a dry pan before cooking; stir constantly for approximately three minutes or until a mild, nutty aroma is detected. If millet is presoaked the cooking time is shortened by 5 to 10 minutes. An intriguing suggestion for cooking millet is found in the book Hunza Health Secrets: Soak the grain overnight, heat water or other liquid in top of a double boiler, add millet and steam over boiling water for thirty minutes or until the millet is tender. Individual preferences can be addressed by experimenting with cooking times, methods, and liquid amounts. Other Recipes: Sprouted Millet Soup from CSA member Meaghan Sprout millet in a container covered with water and two big tablespoons of yogurt. Cook with rice with some broth and cream instead of water. Add a bit of cheese, salt, and pepper. Curried Millet, Shiitake, and Corn Salad
Preparation:
In a large skillet heat 1 tablespoon oil over moderately high heat and cook millet, stirring frequently, about 3 minutes, or until it makes popping sounds and begins to turn golden. Remove skillet from heat.
In a small saucepan bring water to a boil and stir in millet. Cook millet, covered, over low heat 20 minutes, or until water is absorbed. Transfer millet to a large bowl and fluff with a fork. In cleaned skillet heat 1 tablespoon oil and sauté onion, stirring, until softened. Add shiitake and cook, stirring, until softened, about 2 minutes. Add corn and cook, stirring, until crisp-tender, about 2 minutes. Still in curry powder, soy sauce, vinegar, remaining 2 tablespoons oil, parsley, and salt and pepper to taste and add to millet. Serve alongside a salad (mustard greens, spinach, etc.) dressed with a simple balsamic vinegar/olive oil dressing. There are two other simple recipes in "The Ayurvedic Cookbook" by A. Morningstar with U. Desai below Herbed Millet Preparation time: 35 minutes + Vata, + Pitta, -- Kapha* 1 cup dry millet, 2 and 1/2 - 3 cups water, 1/4 teaspoon sea salt, 1/2 small onion, finely chopped, 3 small cloves of garlic, unpeeled (or 1 peeled and minced), 1 teaspoon sage Put all ingredients in a medium saucepan and bring to a boil. Cover and reduce heat to low. Cook 30 minutes or until millet has absorbed all the moisture of the water. It is a good idea to check it at 20 minutes, as sometimes the millet cooks faster. Comments: This goes well with AJWAN TEA or OSHA TEA, especially on those bloggy mornings when a cold might be upon you. A good breakfast or dinner dish. Add the greater amount of water if you like a creamy consistency or are working to calm Vata, the lesser if you prefer it like a dinner grain. Good in rainy weather. * Fine for occasional use for Vata and Pitta: use the larger amount of water for Vata, and skip the garlic for Pitta. Spicy Millet and Potato Preparation time: with pre-cooked grain, 10-15 minutes with fresh grain, 40-50 minutes + Vata, 0 Pitta, - Kapha 1 and 1/2 cup cooked millet, 1 medium potato, well-scrubbed, 2 tablespoons sunflower oil, 1/8 teaspoon hing, 1/2 teaspoon mustard seeds, 1/2 teaspoon curry powder, 1 teaspoon fresh ginger chopped or 1/8 teaspoon dry ginger powder, 1/2 teaspoon sea salt Garnish: fresh chopped coriander leaves, if available Wash and dice potato. Heat oil in medium frying pan and add hing and mustard seeds. When the mustard seeds pop, add potatoes and curry powder. Stir and cook over low heat for 5-7 minutes. Add cooked millet and all other ingredients. Mix well and remove from heat. Comment: This goes well with goat yogurt and vegetable curries. |
|
|
Our Sponsor |
Food-a-pedia >
Millet |