Millet - A Grain Without Gluten

Millet is an ancient, gluten-free grain that comes from East Asia. It is resistant to drought, which made it popular. It came to Europe around 5000 BCE. The Russians and Chinese like millet as a porridge and it was used a lot in Africa. In today's world India is the world's largest producer of millet. 

Millet is a tasty grain that is often found in bird seed. It is good for birds, and also good for humans. It can be fixed in a creamy form like mashed potatoes or made fluffy like rice. Couscous is sometimes made with cracked millet. In India they make a flat bread from millet.  If you want to eat gluten free, millet is a good alternative. Millet contains the nutrients copper, manganese, phosphorus, and magnesium. It is also an antioxidant.

Millet is a heart healthy food and the magnesium in it appears to help hypertension, asthma and migraine headaches. It helps relieve inflammation and it seems to be helpful for controlling diabetes. Scientists in Seoul, South Korea did a study of rats with hyperipidemia. The conclusion was that millet decreases triglycerides and c-reactive protein.

Here is a recipe for millet porridge:

1 Cup millet
3 Cups water
1/4 teaspoon salt
1 tablespoon butter

Toast the millet in a large, dry saucepan over medium heat for 4-5 minutes or until it turns golden brown . Add the water and salt to the pan. Bring mixture to a boil, then turn heat down to simmer. Add the butter and cover the pot. Simmer and stir every few minutes until most of the water is absorbed. Remove from the heat and let stand, covered for 10 minutes. The millet will soak up what is left of the water. Fluff with a fork. Add additional salt or butter to taste. Serve while it is still warm.  

A search of the internet will bring up many millet recipes, some for couscous, some for entrees, some for breakfast, and many other ideas.

Sources:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=53
http://wholegrainscouncil.org/whole-grains-101/health-benefits-of-millet
http://wholegrainscouncil.org/whole-grains-101/millet-and-teff-november

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Valerie Lull
Author
Ten Healthy Teas
valerielull923@gmail.com