Wikepedia: Millet are a group of highly variable small-seeded grasses, widely grown around the world as cereal crops or grains for fodder and human food. Millets are important crops in the semiarid tropics of Asia and Africa (especially in India, Mali, Nigeria, and Niger), with 97% of millet production in developing countries. The crop is favored due to its productivity and short growing season under dry, high-temperature conditions.
My introduction to millet was as bird feed. Then I started realizing that I saw this whole-grain pseudocereal in the bulk section and started to run across it in recipes. I cooked and ate a sweet millet porridge with fruit and now know that it is eaten all over the world.
HealthyHomeEconomist: Surprisingly, cultivation of millet in prehistoric times was more prevalent than even rice, particularly in what is now China and the Korean peninsula. This gluten free cereal crop is drought resistant and has a protein structure similar to wheat. It is ground into flour, used to make bread, makes a sweet porridge, and chips.
Health Benefits: Millet contain much higher amounts of fiber and essential minerals than wheat, rice and other cereal grains. Specifically, it is a rich source of fiber, minerals like magnesium, phosphorous, iron, calcium, zinc and potassium. These little grains are a powerhouse of nutrition, which help in improving heart health and can effectively reduce coronary blockage. It is enriched with the goodness of magnesium, which can effectively reduce blood pressure and risk of stroke and heart attacks.
There are various types of millet, although I have only cooked with pearl millet. These variations are called: Jowar (Sorghum) , Ragi (Finger Millet), Foxtail millet, Bajra (Pearl millet), Barnyard millet, Proso millet, and Little millet. They all vary in their nutrition and color (white, red, yellow, or gray), but taste similar. Pearl Millet is the most common found in the USA.
To cook it is like cooking a rice, but needs a lot more water. Otherwise it gets very gritty.
- General ratio: 2.5C water to 1C millet; 1C raw millet = 3C cooked.
- Cooking Soaked Millet: Measure 1C millet, combine with 3C water and soak ~8 hours. Drain and rinse, Place in pot with 2.5C water and 1/2t salt, bring to a boil and cover, simmering for ~10min. Remove from heat and fluff with a fork.
- Cooking Unsoaked Millet: Place 1C millet in pan, add 2.5C boiling veggie stock or water and 1/2t salt. Return to a boil, cover and simmer ~25 minutes. Remove from heat and fluff with a fork.
- Toasting millet: Measure 1C millet and in a dry preheated skillet over medium heat, stir frequently, until golden brown. Combine millet with 2.5C water in a covered pot and bring to a boil. Turn down to simmer ~25min. Remove from heat and fluff with a fork.
- Millet Sweet Porridge: Measure 1C millet, combine with 3C water and soak ~8 hours. Drain and rinse, Place in pot with 2.5C water and 1/2t salt, bring to a boil and cover, simmering for ~10min. Then add 1/2t cinnamon, pinch nutmeg, 1/2t vanilla extract, 1/2C milk. and 2T golden raisins. Mix to fully integrate and then remove from heat. Taste and adjust as needed.
- Millet Savory Porridge: Grind 2/3C millet into a course grind. Place 2t oil into a pot over low heat. Cook 2t minced garlic until light golden brown add the ground millet with 1/4t salt and toast. Slowly pour in 1.5C milk and 1C water, stirring well. Raise heat and bring to a boil, then add a lid and lower heat to simmer for ~10min. Remove from heat, but cook greens (chard or kale) and poach an egg. Serve over the millet.
CAUTION: Journal: While pearl millet does not contain gluten it does contain goitrogens which are substances that suppress thyroid activity and can lead to goiter if it is your main grain. The PaleoDiet argues to eat millet in moderation, for when consumed regularly may adversely affect iodine metabolism and elicit goiter. DrWei: writes those with thyroid issues should avoid millet. My take is all things in moderation, and wash the millet well; I eat millet about once a month as an alternative porridge.
