Millet, a cereal belonging to the sweet grass family, is making a comeback in Europe. The reason is that it has excellent beneficial properties and makes a very important contribution to keep the body healthy.
This is what you should know about millet
Being the grain richest in minerals, millet is making a comeback in many kitchens. Millet, the oldest known cereal, has long been a staple food for people on every continent. In ancient times and the Middle Ages, it was the cereal that was most widely cultivated. The word millet comes from the ancient Germanic word hirsi, which means satiety and nutritiousness. Being the grain richest in minerals, millet is making a comeback in many cuisines after being forgotten for a while. The spread of millet is mainly due to the fact that vegans and vegetarians have discovered the healthy all-rounder for themselves. Also the advantages are estimated opposite other grain kinds, for example wheat and rye, which cause ever more frequently incompatibilities. The valuable ingredients of millet are of course equally convincing.
Importance for health
Millet contains numerous important minerals and trace elements, especially silicon, iron and magnesium. Therefore, the grain has a very positive effect on the bones, joints, skin, hair and nails. In terms of iron content, millet is one of the top performers compared to other cereals. Millet contains two to three times more iron. The trace element is important for blood formation, helps in the transport of oxygen in the body, in the production of energy as well as in cell division. Iron also helps with chronic fatigue. Magnesium is also an important mineral contained in millet. It is involved in almost all bodily functions. A deficiency can lead to many different chronic diseases, for example cardiovascular problems, diabetes, chronic inflammatory processes, etc. Since millet does not contain gluten, it is easily digestible and easily digestible. Unlike many other cereals, millet is alkalizing rather than acidifying. This leads to less mucus formation in the body. People prone to gallstones should eat millet more often, as the grain is said to have a preventive effect. The yellow millet grains swell up strongly, so that they fill the stomach quickly and fewer calories are absorbed. At the same time, this leads to keeping fluctuations in blood sugar levels low. Millet can thus protect against diabetes and obesity. The high content of silicon, which is in the cereal grain, ensures beautiful hair, nails a healthy complexion. Fluorine contained in millet has a positive effect on dental health and enamel.
Ingredients and nutritional values
Millet contains about 10 percent protein, 70 percent carbohydrates, up to 5 percent fat, B vitamins, some beta-carotene and the important vitamin C. Particularly with regard to vitamins B1, B5 and B6, it is quite respectable. It also contains many minerals and trace elements, especially silicon, iron and magnesium. Other valuable ingredients of millet are potassium, calcium, silica, sodium and fluorine.
Intolerances and allergies
Millet should not be eaten raw, as it contains protein-damaging enzymes. Only by a cooking or roasting they are made harmless. The protein of the cereal grain is not of high biological quality. A long-term diet of only millet would therefore result in a protein deficiency. In addition, the small yellow millet pearls are rich in phytin. This substance inhibits or reduces the absorption of important minerals such as calcium, iron, magnesium and zinc.
Shopping and kitchen tips
There is not much to go wrong when buying millet. In Germany, the cereal grains are usually packaged, peeled and sold in the raw form. Here, you should only make sure that the millet comes from an organic and ecological cultivation. This millet is qualitatively better. Also, the peeling of millet went more gently with these cereal grains. During storage, the best before date should be observed. In addition, they should be stored in a dark and dry place, for example, in the cellar, otherwise the millet can become rancid, which can be detected by the smell. If the millet is bought fresh from the farmer, it probably needs to be post-dried.For this purpose, it is spread flat and initially shoveled at intervals of one or two days. If the millet is stored properly, it is possible to keep it in stock for several years without any problems. Storing it in the refrigerator will not extend its shelf life. For preparation, the millet grains are soaked in water for one or two hours before cooking. In this way, some of the incompatible phytin found in and under the husk of the grain can be removed. In addition, the abundant minerals are better utilized later. However, the water is then poured away so that no residue gets into the food. After that, the preparation of millet can begin.
Preparation tips
Millet was already consumed 8000 years ago, for example in China. For this purpose, flatbreads were prepared from the grain. Millet is still very popular in wholefood cuisine today. This is not surprising, as it contains many healthy nutrients. Millet, which has a slightly nutty taste, is versatile in the kitchen. For example, it can be cooked in broth and served like risotto, either plain or enriched with vegetables or herbs. When prepared similarly to rice, it should be noted that millet absorbs much more water. Therefore, it may be necessary to constantly add liquid. In addition, good salting is a must to achieve a granular consistency. Otherwise, the result is a porridge with no bite, which of course may be intentional with young children. Cooked millet can also be formed into dumplings and used as a chowder in a soup. Millet is also suitable for casseroles, making pancakes and fritters, and making beer. Some producers use the grain to make gluten-free beer. This can also be enjoyed by people suffering from celiac disease. For millet fritters, a creamy porridge is first prepared. Here, instead of water, broth can also be used with pleasure. The porridge is then mixed with finely chopped vegetables and fresh herbs to form millet patties, which are fried on both sides in a little fat. This delicious meal, where the ingredients can be chosen as needed, delights not only the vegans and vegetarians. There are many tasty millet recipes, ranging from millet porridge, millet groats, millet casserole or salad, millet gnocchi, fritters to pizza dough with millet. However, millet should always be eaten together with fruit or vegetables containing vitamin C, because then the body can optimally utilize the numerous minerals and vitamins it contains. The vegetable iron contained in millet can also be better utilized in this way. For an optimal protein supply, vegetarians should prepare millet with eggs or dairy products.