© By Amina Eastham-Hillier (BH.Sc Naturopathy)

Millet is an ancient yellow grain which has been used for thousands of years worldwide.

Due to its adaptable growth in hot dry lands it is a major food and even staple food for 1/3 of the worlds population, such as Africa e.g. Kenya, Ethiopia. In India, they make flat thin cakes called roti from millet flour.

In Nigeria millet porridge (Oji) is made by soaking the millet for 24 hours, then washing and grinding to a blend and soaked again for up to72 hours, then cooked. It becomes fermented type porridge commonly fed to babies from 9 months old as a supplement to breast milk (1). Millet is also very popular in Russia, North China and other Asian countries, and for the Hunza of Himalaya, used as breakfast cereal, breads eg. Chapatti and in soups. The Hunza are renowned for their longevity. In Western society we often only use millet as bird seed!

There are many different types of millet but the most common for human consumption is Pearl millet (Pennisetum glaucum), followed by Foxtail Millet (Setaria italica), then Proso Millet ( also known as common millet, broom corn millet, hog millet or white millet) (Panicum miliaceum) and Finger millet (Eleusine coracana) 2. Although Millet is often hulled for human consumption, it is believed that the nutritious value is still kept at a high content.

Nutritional constituents :

Millet is very nutritious particularly high in a number of amino acids (nearly 15 % protein), fibre, B Vitamins (niacin, thiamine, riboflavin), vitamin C, choline, folic acid and some vitamin E. There are a number of minerals such as iron, silicon, magnesium, potassium, boron, calcium, copper, manganese, molybdenum, phosphorus, selenium, silicon, and sodium. It has higher iron content than other grains apart from amaranth. This makes it a great food for vegetarians too and makes a good alternative wheat or rice and is often used together with rice, quinoa (pronounced keenwa), oats, corn and even potato.

Due to Millet’s high mineral and vitamin content it is believed to help a number of conditions from digestive symptoms to helping ease painful joints and bone cartilage strengthening. It can actually be used as a poultice for sore joints and rheumatism if applied warm to the affected area.

Millet is a non glutenous grain (3). It is more alkaline than most grains so much easier to digest especially for those prone to allergies and sluggish digestion and even those with coeliac disorder. The actions of Millet on the body work as an anti inflammatory and as a Nervine, which helps sooth the nervous system as well as strengthen the body as a Tonic.

Medicinal properties :

Millet can help to prevent miscarriage. Anti fungal so one of the best grains for Candida albicans overgrowth. Also useful for diarrhea (roast millet before cooking), vomiting (millet soup or congee), indigestion and diabetes. Soothes morning sickness – eat millet soup or congees regularly. Caution : Millet is not recommended for those with signs of very weak digestive functions such as consistently watery stools 4).

“It is of interest to read, after World War I, millions of Russian peasants faced starvation, and in desperation, they ate the millet, which had been put away for the hens that they no longer had. Not only did these people survive the long famine, but they soon discovered they were enjoying better health than they had ever known while consuming their former, varied diet. One of the men had suffered from stomach ulcers for 15 years, found that his ulcers disappeared completely in 6 months on his forced diet of nothing but millet.”(5)

To date there has not been much research done on the nutritional value of millet but there have been research promises to delve further into the many benefits of this untapped resource.

How to cook Millet

One cup of dry millet will swell to 3 cups when cooked so you can use it sparingly. Millet can be dry roasted or toasted in a pan prior to cooking which can add to it’s sweet nutty taste. It can be marinated with herbs, spices, garlic and ginger. Can be cooked in vegetable stock too. One cup of millet needs 3 cups of water.

Wash and drain the millet first and it is a good idea to soak millet before cooking as this can help shorten cooking time and enhances the energetics of the grain though soaking is not necessary. Millet will need to be cooked for minimum 30 minutes.

To sprout millet purchase unhusked seed from a farm produce store (as husked seed from a health food shop may have the germ injured, or scraped off in processing). Soak seeds 5-7 hours, sprout in a jar, sprouter or bag. I use a saucer when wishing to use the sprouts to make juice for drinks. When requiring sprouts as a cereal and in baked recipes, grow to 1/2cm long. (5)(From Issabelle Shippards book on Sprouting)

Once Millet has sprouted, gently steam the sprouts before you eat them to make easier digestion. Add to stir fry’s, soups, casseroles or you can juice them.

References

Fallon, Sally. Nourishing Traditions, New Trends Publishing, Washington, 2001 Wikipedia, the free Online encyclopedia (2)

Haas, Elson M., M.D., Staying Healthy With Nutrition, Berkley, California; Celestial Arts, 1992 (3)

Pitchford, Paul. Healing with Whole Foods, Oriental Traditions and Modern Nutrition North Atlantic Books, California, 1993 (4)

Shipard, Isabell, Sprouts, ‘Living food’ book. www.herbsarespecial.com.au (5)

Millet Recipes

Millet Mash potatoes

By mixing millet with other vegetables, not only do the vegetables and herbs add flavour to the millet, you are also adding protein to your veggies.

1 cup hulled Millet, washed and soaked in filtered or rain water 4 medium organic potatoes 1 small organic sweet potato 6 cloves garlic ½ an organic cauliflower Pinch of sea salt and cracked pepper Sprinkle of Mixed herbs & chives 50 g Butter to mash Add 3 cups of fresh water to the millet to cook.

I have a steamer which sits on my pan of millet so I steam the potatoes and all other veg whilst cooking the millet but you can cook them in the same pan as the millet. Just make sure you keep on a low simmer and stir occasionally and check there is enough water to cook them all. You may need to add more water so there is at least ½ finger nail depth above the millet. If you have not soaked the millet you may need to cook it for 10 mins before you add potatoes and other ingredients. When the potatoes and other veg are cooked soft and the millet is soft you can mash them all up with the butter. I put my millet mash in an oven dish and bake to brown a little on the top.

This recipe accomplishes fresh baked fish very nicely especially with a yummy herb parsley sauce (see www.angelmothers.com recipe pages).

Georgia’s Millet porridge

1 cup hulled millet, washed and soaked over night Grated nutmeg pods 1 cinnamon stick 1 peeled and chopped organic apple Sultanas and/or other dried fruit Add all of the above ingredients in a pan with 3 cups water. Cook using the absorption method. (Heat until boiling, then reduce heat and simmer slowly for 20 minutes, stirring occasionally. Turn the heat off and leave the lid on for another 5 minutes, until ready to serve).

Recipe by Georgia M, Cooran, Queensland

Millet Pikelets/pancakes/waffles

½ cup millet flour ½ cup buckwheat or barley flour 1 tsp baking powder 1 organic egg, whisked 2 tbsp brown sugar 1 tbsp cinnamon 1 tbsp olive oil 1 cup water or milk (to desired consistency) Mix all dry ingredients. Add egg and slowly stir in milk/water, until you get a droppable consistency. Drop spoonfuls into the already heated oil in a medium pan and cook until firm. Flip over with a spatula. You can serve with any breakfast spreads or serve as they are. For more savoury pikelets, do not add sugar or cinnamon but herbs and salt.

Recipe by Toni M, Cooran, Queensland

Millet slice

Soak 1 cup millet and ½ cup hulled sunflower seed in 2 cups water for 12 hours; drain off any water, add 1/2 cup chopped dates, 1/4 cup wheat germ, lecithin meal, coconut, sultanas, raisins, dried apricots, 100g melted butter, 2 lightly beaten eggs, 3 tbsp. honey, 1/2 tsp. cinnamon, 1 tsp. sea salt. Gradually add 1/2 cup water or sufficient to make a fairly stiff mixture. Press into an oiled oven dish and bake at 94° C (170° F) until golden brown, approximately 30 minutes; cut into squares while it is still warm.

(Recipe from Isabell Shipard’s website, www.herbs are special.com.au)

For more healthy, yummy and easy recipes go to http://www.angelmothers.com/healthy%20recipes.html

Amina Eastham-Hillier N.D