MILLET - FACTSHEET
What is millet?
Millet has a long history of cultivation in Africa and Southeast Asia. It is a gluten-free, starchy grain that is rich in carbohydrates as well as vitamins and minerals. Millet has more calcium than other grains and it has many of the essential amino acids that your body needs yet cannot make so they must come from our diet.
Health Benefits
Millet has many health benefits. It is high in fibre and is a prebiotic food which means it has the potential to aid digestion. It is a low GI food which means it is helpful in managing blood sugar levels, and it may also help manage blood fats, blood pressure and cholesterol. In addition, it is high in antioxidants which means it contributes to disease prevention including heart disease and cancer.
Uses
It can be used to substitute pasta, couscous and rice, and can be made into a mashed potato style substitute. It also comes as a flour.
Alternative Cooking Methods
Millet can be soaked if digestion is an issue. It can also be toasted lightly by dry frying in the pan before cooking to give it a nutty flavour.
Go Slow
If you have not eaten millet before, start with a small portion and leave it a few days before you eat it again. This will allow time for you to ensure your body does not react negatively to it.
How to Cook Millet – 1 portion
¼ cup / 50g – millet
¼ cup – 60ml – cold water
Rinse the millet before use in the saucepan.
Add the cold water and place on a medium to high heat.
Bring it to the boil with the lid on.
Once it starts to boil, immediately turn it to a low heat and let it simmer for 12 minutes, still with the lid on. If it looks like it is drying out add a couple of tablespoons of additional water.
After 12 minutes, remove from the heat but leave the lid on for a further 10 minutes. This will finish of the cooking gently by steam.
This method produces millet slightly al dente and with clearly separated grains, which is ideal if you are intending to add a salad dressing or serve with a sauce.
If you prefer a softer version, you can add 1-2 tablespoons of extra water at the start of cooking (so around 90ml of cold water).
Variations:
Results may vary depending on your saucepan and hob temperatures, as well as the size of the millet you use. I often find that it takes a couple of attempts to cook a new food to your liking so don’t give up if you don’t get the perfect millet on your first attempt. If it goes too soft you can always use it make the mash potato alternative recipe included.
