Whole Grains: Millet
(Gramineae/Poaceoe)
(Gramineae/Poaceoe)
by
Karen Railey
Millet is one of the oldest foods known
to humans and possibly the first cereal grain to be used for domestic purposes.
It is mentioned in the Bible, and was used during those times to make bread.
Millet has been used in Africa and India as a staple food for thousands of
years and it was grown as early as 2700 BC in China where it was the prevalent
grain before rice became the dominant staple. It is documented that the plant
was also grown by the lake dwellers of Switzerland during the Stone Age.
Today millet ranks as the sixth most important grain in the
world, sustains 1/3 of the world’s population and is a significant part of the
diet in northern China, Japan, Manchuria and various areas of the former Soviet
Union, Africa, India, and Egypt.
Millet is a major crop in many of these
countries, particularly Africa and the Indian subcontinent where the crop
covers almost 100 million acres, and thrives in the hot dry climates that are
not conducive to growing other grains such as wheat and rice.
The
Hunzas, who live in a remote area of the Himalayan foothills and
are known for their excellent health and
longevity also enjoy millet as a staple in their diet.
Millet is used in various cultures in
many diverse ways: The Hunza’s use millet as a cereal, in soups, and for making
a dense, whole grain bread called chapatti.
In India flat thin cakes called roti are often made from millet flour
and used as the basis for meals.
In Eastern Europe millet is used in porridge and kasha, or is fermented
into a beverage and in Africa it is used to make bread, as baby food, and as uji, a thin gruel used as breakfast
porridge. It is also used as a stuffing ingredient for cabbage rolls in some
countries.
Millet was introduced to the U.S. in 1875,
was grown and consumed by the early colonists like corn, then fell into
obscurity. At the present time the grain is widely known in the U.S. and other
Western countries mainly as bird and
cattle feed. Only in recent years has it begun to make a comeback and is
now becoming a more commonly consumed grain in the Western part of the world.
The plant is now grown in the U.S. on
200,000 acres in Colorado, North Dakota, and Nebraska, but much of the crop is
still used for livestock, poultry, and bird feed. It is remarkable that despite
the grain being an ancient food, research on millet and its food value is in its infancy and
its potential vastly untapped.
Research results so far are promising,
showing the grain to have great aptitude and versatility and more and more uses
for millet are being discovered every year, including its potential benefits in
the American diet. Millet is superior feed for poultry, swine, fish, and
livestock and, as it is being proven, for humans as well.
Millet is related to sorghum, which is
used to make the thick dark sweetener, sorghum syrup. Discrepancies exist
concerning exactly what family millet actually belongs to, with some references
giving the family name as Gramineae,
and others claiming it is in the family Poaceae.
There are many varieties of millet, but the four major types are Pearl, which comprises 40% of the world
production, Foxtail, Proso, and Finger Millet. Pearl Millet produces the largest seeds and is the
variety most commonly used for human consumption.
Millet is a tall erect annual grass
with an appearance strikingly similar to maize. The plants will vary somewhat
in appearance and size, depending on variety, and can grow anywhere from one to
15 feet tall. Generally the plants have coarse stems, growing in dense clumps
and the leaves are grass-like, numerous and slender, measuring about an inch
wide and up to more than 6 feet long.
The seeds are enclosed in colored
hulls, with color depending on variety, and the seed heads themselves are held
above the grassy plant on a spike like panicle 6 to 14 inches long and are
extremely attractive. Because of a remarkably hard, indigestible hull, this grain must be hulled before it can be used
for human consumption. Hulling does not affect the nutrient value, as the germ
stays intact through this process.
Once out of the hull, millet grains
look like tiny yellow spheres with a dot on one side where it was attached to
the stem. This gives the seeds an appearance similar to tiny, pale yellow
beads. Millet is unique due to its short growing season. It can develop from a
planted seed to a mature, ready to harvest plant in as little as 65 days. This
is an important consideration for areas where food is needed for many.
Millet
grows well on poorly fertilized and dry soils and fits
well in hot climates with short rainfall periods and cool climates with brief
warm summers. The plants need good drainage, have a low moisture requirement
and do not do well in waterlogged soils.
Millet
is highly nutritious, non-glutinous and like buckwheat and quinoa, is not an
acid forming food so is soothing and easy to digest.
In fact, it is considered to be one of the least allergenic and most digestible
grains available and it is a warming grain so will help to heat the body in
cold or rainy seasons and climates.
Millet is tasty, with a mildly sweet,
nut-like flavor and contains a myriad of beneficial nutrients. It is nearly 15%
protein, contains high amounts of fiber, B-complex vitamins including niacin,
thiamin, and riboflavin, the essential amino acid methionine, lecithin, and
some vitamin E. It is particularly high in the minerals iron, magnesium,
phosphorous, and potassium.
The seeds are also rich in phytochemicals, including Phytic acid,
which is believed to lower cholesterol, and Phytate, which is associated with
reduced cancer risk.
Millet has an interesting
characteristic in that the hulls and seeds contain small amounts of
goiterogenic substances that limit
uptake of iodine to the thyroid. In large amounts these "thyroid
function inhibitors" can cause goiter and some researchers feel this may
explain, at least in part, the perplexing correlation between millet
consumption and goiter incidence in some of the developing countries where
millet constitutes a significant part of the diet. In many of these countries
another contributing factor may be a lack of sufficient dietary iodine.
Obviously these substances are
diminished during the hulling process but there is definitely controversy concerning the idea that the process of cooking
largely destroys those that are left in the seed itself. Some researchers
including Dr. Jeffrey Bland believe that cooking greatly diminishes these
substances; others claim that it doesn’t and that in fact if millet is cooked
and stored in the refrigerator for a week, a practice common in many cultures,
these substances will actually increase as much as six fold.
Millet is not alone in possessing this
characteristic. Commonly eaten foods that also contain these goiterogenic
substances include brussel sprouts, broccoli, cabbage, cauliflower, kale,
mustard greens, spinach, turnips, rutabagas, cassava, soy beans, peanuts,
peaches, and pears.
All of these foods are nutritionally
valuable as is millet and this is generally not cause for alarm. A healthy,
whole foods based diet containing an abundant variety of foods will ensure that
an excess of these goiterogenic compounds is not consumed. It is important to note that Jeanne Wallace, PhD, CNC, states that for
those with hypothyroidism a significant guideline would be to consume three
servings a day or less of the foods containing goiterogenic compounds.
There are many cooking variations to be
found for millet. A good general guideline is to use 3 parts water or stock and
1 part grain, add grain to boiling water, and simmer covered for approximately
30 minutes or until water is completely absorbed. Remove from heat and let
steam, covered for ten minutes more.
The grain has a fluffier texture when
less water is used and is very moist and dense when cooked with extra water.
The flavor of millet is enhanced by lightly roasting the grains in a
dry pan before cooking; stir constantly for approximately three minutes or
until a mild, nutty aroma is detected.
If millet is presoaked the cooking time
is shortened by 5 to 10 minutes.
An intriguing suggestion for cooking
millet is found in the book Hunza Health Secrets:
Soak the grain overnight, heat water or other liquid in top of a double boiler,
add millet and steam over boiling water for thirty minutes or until the millet
is tender.
Individual preferences can be addressed
by experimenting with cooking times, methods, and liquid amounts.
Millet is delicious as a cooked cereal
and in casseroles, breads, soups, stews, soufflés, pilaf, and stuffing. It can
be used as a side dish or served under sautéed vegetables or with beans and can
be popped like corn for use as a snack or breakfast cereal. The grain mixes
well with any seasoning or herbs that are commonly used in rice dishes and for
interesting taste and texture variations it may be combined with quinoa and
brown or basmati rice.
Millet
may also be sprouted for use in salads and sandwiches.
Millet flour produces light, dry,
delicate baked goods and a crust that is thin and buttery smooth. For yeast
breads up to 30% millet flour may utilized, but it must be combined with
glutinous flours to enable the bread to rise. For a delightful
"crunch" in baked goods, the millet seeds may be added whole and raw
before baking.
Properly stored, whole millet can be
kept safely for up to two years. The grain should be stored in tightly closed
containers, preferably glass, in a cool dry place with a temperature of less
than 70° or in the refrigerator. The flour deteriorates and becomes rancid very
rapidly after it is ground, so it is best to grind the flour right before it is
to be used.
As we have seen, millet is a highly nutritious, healthful and versatile grain that
would be a worthy addition to anyone’s diet.
Black Bean
and Millet Salad
1 cup millet, uncooked
3 cups water
2 cups black beans, cooked
2 large tomatoes, chopped
1 medium onion, (or substitute green onions), chopped
1 medium cucumber
1 cup millet, uncooked
3 cups water
2 cups black beans, cooked
2 large tomatoes, chopped
1 medium onion, (or substitute green onions), chopped
1 medium cucumber
Dressing
1/3 cup water
3 Tablespoons lemon juice
1 Tablespoon balsamic vinegar
2 teaspoons garlic, minced
1 teaspoon sea salt
1/2 teaspoon allspice
1/4 teaspoon black pepper
1 teaspoon cumin
1/3 cup water
3 Tablespoons lemon juice
1 Tablespoon balsamic vinegar
2 teaspoons garlic, minced
1 teaspoon sea salt
1/2 teaspoon allspice
1/4 teaspoon black pepper
1 teaspoon cumin
Cook the millet in 3 cups of water
until water is absorbed, about 30 minutes. Fluff with fork and allow to cool.
In a large bowl, combine millet, black
beans, tomatoes, and onion.
Peel several strips from the cucumber
(it should look striped) and cut it lengthwise into four pieces. Remove the
seeds and cut into 1/2-inch slices. Add the cucumber to the salad.
Mix all dressing ingredients until well
blended and pour over the salad, tossing to blend. (Experiment with the
seasonings to suit taste.) Cover and refrigerate until the salad is well
chilled. Serve on lettuce leaves or stuff into pita bread.
Recipe adapted from Internet
Chef
Millet
Muffins
1-1/2 cups Millet flour
1/2 cup soy flour
1 Tablespoon baking powder (non-aluminum)
1/2 teaspoon salt (optional)
1/4 teaspoon orange flavoring
1 cup water or orange juice
1/4 cup vegetable oil
1/4 cups brown rice syrup or honey (or substitute Stevia)
1-1/2 cups Millet flour
1/2 cup soy flour
1 Tablespoon baking powder (non-aluminum)
1/2 teaspoon salt (optional)
1/4 teaspoon orange flavoring
1 cup water or orange juice
1/4 cup vegetable oil
1/4 cups brown rice syrup or honey (or substitute Stevia)
Combine all dry ingredients in a medium
bowl. Mix all liquid ingredients together, then add to dry ingredients. Put
mixture in well-oiled muffin tins. Makes 12 muffins.
Bake at 375 for 15-20 minutes or until
done.
Recipe from Arrowhead Mills
References
"Black Bean and Millet Salad" found at http://www.ichef.com, March 23, 1999, Bumgarner, Marlene Anne, The New Book of Whole Grains New York, First St. Martin’s Griffin, 1997
"Black Bean and Millet Salad" found at http://www.ichef.com, March 23, 1999, Bumgarner, Marlene Anne, The New Book of Whole Grains New York, First St. Martin’s Griffin, 1997
"Cook It Right"
http://www.phys.com/b_nutrition/02solutions/06database/grains/millet.html
March 25, 1999, Crowley, Marilyn, "Not Just for the Birds", Chatelaine; October, 1995
http://www.phys.com/b_nutrition/02solutions/06database/grains/millet.html
March 25, 1999, Crowley, Marilyn, "Not Just for the Birds", Chatelaine; October, 1995
Haas, Elson M., M.D., Staying Healthy With Nutrition, Berkley,
California; Celestial Arts, 1992
"Hulled Millet" at http://www.glness.com/agway/millet.html, March 23, 1999
"Millet" at http://encarta.msn.com/index/conciseindex/25/02545000.htm,
March 25, 1999
"Millet" at http://www.orst.edu/food-resource/g/millet.html, March 25,
1999
"Millets" at http://teach1cses.vt.edu/cses3444/3444lec9.html, March 28,
1999
"Pearl Millet" at http://www.znfu.org.zm/technical/pearl.html, March 28, 1999
Raloff, Janet, "Goiter, Do you eat
millet?" Science News, May 3,
1986
Roehl, Evelyn, Whole Food Facts, Rochester, Vermont; Healing Arts Press, 1996
Strauss, Karen, "Mighty Millet:
This Nutrition-packed, Mild-flavored Grain Isn’t Just for the Birds" Vegetarian Times, February 1997
Taylor, Renée, Hunza Health Secrets, New Canaan, Connecticut; Pivot Health Books, 1978
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