Millet

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Millet / Panucum sp./ is an annual tall plant, which in appearance is significantly close to corn. Its height varies from 40 cm to 2 meters, depending on the variety.

Although millet most often associated with the grains we put in bird feeders, it is not just that. Creamy as a mashed potato or in the form of grains like rice, millet is a delicious cereal that can be added to a variety of foods. Like most cereals, it is available in stores all year round.

Millet has small round grains that can be white, gray, yellow or red. Its most common form, which can be found in stores, is its pearly peeled variety, although the traditional couscous made from cracked can often be seen. millet.

Millet is believed to have originated in North Africa, or Ethiopia in particular, where it has been consumed since prehistoric times. Today, it is still an extremely important food in Africa, where it is used to make the traditional bread known as interior.

Since ancient times, millet has been very popular in Asia and India, and in the Middle Ages it gained popularity in Europe, especially in its eastern part.

Today, the main producers of millet are India, China and Nigeria.

Technically, millet is a seed, not a grain, but since we are looking at it in a culinary aspect here, we will call it that. The term millet refers to different types of grains, some of which do not belong to the same genus. The types of millet that we consume as food mainly belong to the scientific categories Panicum miliaceuem or Setaria italica. Because millet does not contain gluten, it is a great grain alternative for people who are allergic to gluten.

Composition of millet

Simplicity is very rich in vitamins A, E, B1, B2, PP, and the best minerals are silicon, potassium, magnesium and phosphorus. Millet has a high content of fiber, starch, glucose, rapidly oxidizing fats. Millet also contains copper, nickel, zinc, iodine.

In 100 g of millet porridge, which is prepared without water and any additives, there are 11.33 g of protein; 3.07 fat; 69.23 carbohydrates; 0.33 g of water.

Selection and storage of millet

Millet it can be offered to us either in its whole grain form or cracked. As with other foods that we buy packaged, we must make sure that the package is tightly closed and does not contain moisture.

Store millet in a container with a lid in a cool, dry and dark place, where it will be protected for several months.

Millet in cooking

Like other whole grains, millet should be well washed and free of stones or other debris.

- About 1 cup millet add two glasses and a half of water.

- After the millet is added to the water and it has boiled, reduce the heat, cover and leave at low temperature for about 25 minutes.

- If you want the millet to have a creamy appearance, add a little water and stir.

- Cooked millet can be served as a breakfast porridge to which you can add your favorite nuts or fruits.

In our country, millet is a traditional raw material for the preparation of many people's favorite boza.

It should be noted that the yellower the millet, the tastier and more nutritious it actually is. Many soups, porridges with vegetables and desserts are prepared with millet.

Benefits of millet

- It has heart-protecting properties. The magnesium contained in millet reduces the risk of asthma and the frequency of migraine attacks. In addition, it lowers high blood pressure, thus reducing the risk of heart attack, especially in people with atherosclerosis or diabetic heart disease.

- Develops and restores body tissues. Phosphorus provided by millet plays an important role in the structure of every human cell. It is an important component of nucleic acids, which are the building blocks of the genetic code.

- Millet and other whole grains reduce the risk of diabetes II. Millet, as well as other whole grains, are a rich source of magnesium - a mineral that acts as a cofactor for more than 300 enzymes, including those involved in the use of glucose and insulin secretion.

- Helps prevent the appearance of gallstones

Eating foods rich in insoluble fiber, such as millet, can help women prevent gallstones. A study found that women who ate more fiber-rich foods showed a 13% reduced risk of stones.

- Fiber from whole grains and fruits protects against breast cancer. A diet rich in fiber and fruit has been found to offer significant protection against breast cancer in pre-menopausal women. Studies have shown that eating fiber-rich foods reduces the risk of breast cancer by 52%.

- Whole grains and fish act as a strong protector against childhood asthma. Studies show that whole grains and fish can reduce the risk of childhood asthma by up to 50%.

- They offer significant cardiovascular benefits for postmenopausal women. Eating whole grains, such as millet, at least six times a week is a particularly good idea for postmenopausal women who have high cholesterol, high blood pressure or signs of cardiovascular disease.

- Protect against heart failure. A study in the United States, where heart failure is the leading cause of hospitalization in the elderly population, found that people who ate a whole-grain breakfast daily had a 29 percent lower risk of heart failure.