Millet: all the properties and health benefits

Common millet is the fruit of the grassy plant of the cereal group known by the name of Panicum miliaceum, which has shiny grains, 2-3 mm in diameter, slightly flattened on one side and which, depending on the variety, has a white, yellow, reddish or black color.

It is one of the oldest human foods. Millet, which is mentioned in the Bible as the main ingredient in unfermented bread, comes from central Africa where its cultivation may have spread 2,000 years ago to India and China to the east, and to Asia Minor and Europe to the north.

Millet continues to be a staple in the diet in many African countries. Of the 30 million tons of millet produced each year in the world, 90% is used by developing countries.

Of this amount, approximately two thirds are used for human consumption, and the rest for animal feed, the production of alcoholic beverages and agricultural uses.

millet properties

This cereal with a delicate flavor, widely consumed in Asia and Africa and which gluten free, It has been rediscovered in Europe associated with healthy cooking.

It is one of the grains richest in iron (60 g cover 41% of daily needs) and magnesium (29%), which is why it is recommended in cases of physical or mental weakness.

It is one of the most energetic cereals (41 g of carbohydrates in 60 g), with a moderate amount of protein (6 g) and little fat (2 g).

Your content in vitamins B1, B2 and B9 It triples those of the rest of cereals, making it a very appropriate cereal to regenerate the nervous system and for women during pregnancy and lactation.

Millet Health Benefits

As an exceptionally iron-rich cereal, millet is recommended in cases of physical weakness, fatigue, anemia, asthenia, low spirits and abundant menstruation. It is also very useful for pregnant or lactating women. It promotes Cell regeneration and therefore it is considered excellent for strengthening the health of the skin, hair, nails and teeth. Due to its high magnesium content it is a cereal very appropriate for athletes, They lose many minerals with sweat. In addition to fighting exhaustion and allowing recovery after physical exertion, it relieves muscle cramps and strengthens muscles. Millet is equally effective for fend off stress and nervous irritability, to reduce the intensity and frequency of migraine attacks, and as a support in slimming diets. It is also among the few gluten-free cereals, which is interesting for women celiac people.

millet in the kitchen

Millet can be a interesting alternative to rice or wheat pasta. In Africa, different nutritious breads and cookies are made with it, as well as certain alcoholic beverages.

It is a very energetic cereal, ideal for breakfast –in cereal muesli, for example, although it is unusual– or to integrate it into the diet prior to a sports day or an excursion.

In general, it has a mild flavor, which some people associate with butter and who would define it as nutty, but in any case it gives good results together with other ingredients with a stronger or more intense flavor, to which it provides a fine, very special nuance. .

Can include in various salads, but it also combines well with legumes (millet with lentils in the oven or millet with chickpeas), with soy in its different forms (tofu, tempe, miso), and with vegetables, especially sweet ones (millet pudding with carrot and ginger ; millet gnocchi with red cabbage; millet and cauliflower gratin…).

It is also a good ingredient vegetable pizzas and burgers, and vegetable creams and soups, among other options. Its crunchy texture captures well the aromas of the ingredients that accompany it and does not tire the palate, since its flavor does not dominate the plate.

Purchase and conservation

Millet is generally available in its whole form. Is available in prepackaged containers and for sale in bulk.

As with any other food that can be bought in the bulk section, you should make sure that the containers that hold the millet are covered and that the store has a good rotation of products to ensure maximum freshness.

Whether you buy millet in bulk or in a packaged container, there should be no moisture or bad smells.

At home, millet is kept in a airtight container in a cool, dry and dark place, where it will remain for several months.

How is it prepared

It is a quick-cooking cereal, very easy to cook. As the grain is very small, before cooking it, it must be washed and drained well.

Then it is lightly toasted in a frying pan, to immediately cook it in hot water, wait for it to boil, and leave it over low heat for about 20 minutes or until fluffy.

Once cooked, the slight bitter aftertaste that it gives off completely disappears.

It is often unevenly cooked, so some beans may be fully cooked and open while others remain firm and crisp.

When it comes to preserving millet in an optimal way, it is recommended Store it in airtight containers, preferably glass. and keep them away from heat and humidity.