Common millet is the fruit of the grass 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 of a non-fermented 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 component of 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 destined for human consumption, and the rest for 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 lacks gluten, It has been rediscovered in Europe associated with healthy cuisine.

It is one of the grains richest in iron (60 g covers 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).

Its content in vitamins B1, B2 and B9 triples those of other cereals, making it a very appropriate cereal for regenerating the nervous system and for women during pregnancy and lactation.

Health benefits of millet

• As a cereal exceptionally rich in iron, millet is recommended in cases of physical weakness, fatigue, anemia, asthenia, lack of spirit and heavy menstruation. It is also very useful for pregnant or breastfeeding women.
• Favors the 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 combating exhaustion and allowing recovery after physical effort, it relieves muscle cramps and strengthens muscles.
• Millet is equally effective for defend against stress and nervous irritability, to reduce the intensity and frequency of migraine attacks, and as support in weight loss regimens.
• It is also among the few gluten-free cereals, which is interesting for celiac people.

Millet in the kitchen

Millet can constitute 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 before a sports day or a hiking trip.

In general, it has a mild flavor, which some people associate with butter and some 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 baked lentils or millet with chickpeas), with soy in its different forms (tofu, tempe, miso), and with vegetables and greens, especially sweet ones (millet pudding with carrot and ginger; millet gnocchi with red cabbage; millet and cauliflower au gratin…).

It is also a good ingredient of pizzas and vegetable burgers, and creams and vegetable 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 dish.

Purchase and conservation

Millet is generally available in its whole form. It is available in pre-packaged containers and for sale in bulk.

As with any other food that can be purchased in the bulk section, you want to make sure that the containers containing 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 odors.

At home, millet is kept in a airtight container in a cool, dry, 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 lightly toast it in a pan, and then immediately cook it in hot water, wait for it to boil, and leave it. over low heat for about 20 minutes or until it acquires a spongy texture.

Once cooked, the slight bitter aftertaste completely disappears.

It is usually cooked unevenly, so that some grains may be fully cooked and open while others remain firm and crisp.

When it comes to preserving millet optimally, it is advisable Store it in airtight containers, preferably glass, and keep them away from heat and humidity.