For some time now, millet has also been found in restaurant kitchens. But what is millet? It is an ancient cereal with numerous healthy properties that do not contain gluten, and for this reason, it is also suitable for the diet of celiac. Discover all the properties of millet and some ideas to bring it to the table!
Benefits Of Millet
Regular millet and hulled millet are both rich in nutrients and properties. Millet is rich in natural antioxidants that counteract the production of free radicals. It is a powerful natural anti-inflammatory, and in the diet, it improves blood sugar as it is a low glycemic index food. In addition to these properties, millet is rich in fibre and is an archenemy of bad cholesterol. In addition, millet has high satiating power, and for this reason, it is recommended in low-calorie diets. As we have already said, it is gluten-free.
100 g of millet contains 356 kcal, 11 g of protein, 79 g of carbohydrates and only 3.9 g of fat.
The nutritional values of millet tell us that it contains a similar intake to that of other similar grains such as barley, pasta and rice. There are, therefore, no particular contraindications in the consumption of millet as long as it is used in a sensible and balanced way. Whole millet is certainly richer in fiber than normal, so high consumption is not recommended in case of colitis.
Types Of Millet And How To Choose It
Among the types of millet, the hulled one is now also found in large-scale distribution. There is the whole grain millet and the puffed millet suitable for breakfast or the preparation of desserts. On the other hand, the wild brown millet is still unavailable on the market, but it will not be difficult to find it online, both in whole and flour versions.
How To Cook Millet
With millet cooked, you can create numerous recipes. But how to cook millet? You can consume millet as couscous, pasta or rice: cook it in salted boiling water for about 20 minutes and then enrich it with chicken, meat, fish and vegetables. By extending the cooking for a few minutes, you will obtain a soft and creamy millet suitable for preparing pancakes and meatballs. It is excellent with spices and aromas, but also in combination with legumes. With millet flour, you can also prepare delicious desserts.
Recipes With Millet
Savory Millet Patties
Enriched with cheddar, speck and apples, the savory millet patties are perfect for brunch or to accompany a rich salad.
- Heat the oven to 160 ° C with ventilation.
- Beat the eggs with the whisk in a bowl with the flour and millet, then add the yeast, oil and milk.
- Add the speck, cheese, spring onion, and peeled and grated apples when everything is well blended.
- Mix well by moving the whisk from top to bottom.
- Season with salt and pepper. If necessary, add another tablespoon of flour if the dough is too liquid or 1-2 tablespoons of milk if it is not.
- Butter the box molds.
- Fill with the dough and cook in the hot oven for 25 minutes.
- Remove the patties from the molds.
- They can be served hot, lukewarm or cold. Tips: The apples must be aromatic and rather tart. If you find very small apples (for example, from New Zealand), you can use them for the garnish.
- Ingredients: 120 g of millet, one small onion, two courgettis, ten cherry tomatoes, 100 g of peas, extra virgin olive oil, salt, pepper.
- Preparation: boil the millet in boiling salted water following the times indicated on the package. Meanwhile, finely slice the onion and brown it in a pan with a drizzle of oil. Add chopped tomatoes and courgettis, and add the peas (even frozen). Season with salt and pepper and sauté for 10 minutes. Drain the millet and add it to the vegetables. Stir and serve.
Meatballs Of Millet
- Ingredients: 120 g of millet, two courgettis, mint, one egg, breadcrumbs, seed oil, salt, pepper.
- Preparation: boil the millet in boiling salted water following the times indicated on the package. Meanwhile, cut the courgettis into small pieces and brown them in a pan with a drizzle of oil—season with salt and pepper. Put the cooked millet in the courgettis after having drained it, add the egg, a few minced mint leaves and mix well, adjusting with salt and pepper. Form the meatballs with millet and zucchini, pass them in breadcrumbs and fry them in abundant boiling seed oil until golden and crispy on the outside. Serve the millet patties piping hot with a yoghurt sauce.