Millet is one of the most ancient cereals, cultivated by man as early as 6000 BC in Mesopotamia. For thousands of years, it was a widely used ingredient in Asia, Africa and Europe, yet its significance diminished as it cannot be used to make good quality bread. Nevertheless, it has a wide range of potential uses, from one-pot dishes, entrées, side dishes, desserts, breakfast dishes or snacks. Due to its beneficial effects, it’s worth including it in our diet.
Significance, effects:
Due to its complex carbohydrate content, millet has a low glycemic index and can be easily included in the diets of those with diabetes, insulin resistance or when dieting. Its high fiber content stimulates digestion, provides a sense of fullness and can also mitigate the sense of bloating. Its proteins have an ideal composition of amino acids, particularly concerning its methionine and cysteine content which have a liver-protecting effect, therefore the consumption of millet is recommended in the case of liver conditions and can also have a beneficial effect on inflammatory diseases (bronchitis, kidney inflammation, pneumonia).
Millet has a slightly greater fat content than other cereals (this should be taken into consideration during storage as it is more prone to rancidity – it might be worth refrigerating). It has favorable fatty acid content as it contains polyunsaturated fatty acids (linoleic acid) that can help reduce “bad” and boost “good” cholesterol. Additionally, millet plays a role in the prevention of tumors and the treatment and prevention of heart and circulatory conditions.
It has an exceptionally high vitamin and mineral content compared to other cereals. It is a major source of Vitamin B, zinc, magnesium, folic acid, iron and silicon. These contribute to the health of the nervous system, bones, skin, hair and nails. Millet is a cereal with a heating effect.
Millet contains no gluten, therefore it is suitable for those with coeliac disease.
Use: Millet is not only suitable when cooked or used as a side dish or porridge, as it has many other possible applications. It can be used to make one-pot dishes, stuffed vegetables, fritters, scones, soufflés as well as a range of other desserts and creams. It has a cooking time of approx. 20 minutes. Cook the cereal in 2.5 parts water.
Ingredients: millet*
*= from a Certified Organic Source HU-ÖKO-01
Certified by: Biokontroll Hungária Nonprofit Kft.
Nutritional value (per 100 g):
| Energy: |
1493 kJ / 357 kcal |
| Fat: |
3,9 g |
| - of which saturates: |
0,9 g |
| Carbohydrate: |
68,8 g |
| - of which sugar: |
1,4 g |
| Protein: |
9,8 g |
| Salt: |
0,008 g |
Storage: Keep in a cold, dry place!
Country of origin: Ukraine
