Millet, no 'run of the mill' grain.
The Facts. Millet is the generic name for over 6,000 species of grasses, but mostly refers to those of the Poaceae family, which are small seed grasses. Foxtail, finger, koda, and pearl (Pennisetum glaucum) are among the most important species of millet, which can be white, gray, yellow, or red. Millet is a tiny seed and a common ingredient in bird and animal feed. In terms of nutrients, millet is hardly for the birds. A cup of cooked millet contains 12% DV (Daily Value, based on 2,000 calories/day) each of protein and the B vitamins thiamin and niacin.
The Findings. Millet is known to be rich in polyphenols, powerful health-promoting plant compounds. Kodo millet, in particular, was shown to have high levels of ferulic acid and cinnamic acid, antioxidants with antimicrobial action against harmful bacteria (Food Chemistry, 2017). Millet also shows potential for managing type 2 diabetes and its complications, including reducing fasting blood glucose, insulin, total cholesterol, LDL (bad) cholesterol, and triglyceride levels (Frontiers in Plant Science, 2016). Replacing a rice-based breakfast item with a millet-based item lowered post-meal blood glucose levels in patients with type 2 diabetes, according to one study (The Indian Journal of Medical Research, 2016).
The Finer Points. Readily available in health food and specialty markets and, increasingly, in mainstream grocery stores, millet is mainly sold hulled, as a whole grain, and as flour. Whether packaged or in bulk containers, be sure it's free of moisture. Sealed in an airtight container, it will keep in a cool, dark, dry place for several months. Prepare this versatile grain as you would rice and serve it with vegetables as a savory side dish, as breakfast porridge with fruit and nuts, or baked into bread or muffins. Toasting it first enhances millet's nutty flavor.
Notable Nutrients: Millet 1c (174 g) cooked Calories: 207 Protein: 6 g (12% DV) Thiamin: 0.2 mg (12% DV) Niacin:2mg(12%DV) Magnesium: 77 mg (19% DV) Phosphorus: 174 mg (17% DV) Zinc: 2 mg (11% DV) Copper: 0.3 mg (14% DV) Manganese: 0.5 mg (24% DV) Note: c=cup, g=gram, mg=milligram, DV=Daily Value, based on 2,000 calories/day Millet With Zucchini And Chickpeas 3 Tbsp extra-virgin olive oil, divided 2 medium zucchini, diced Salt and pepper (to taste) 1 large yellow onion, diced 4 doves garlic minced 2 c millet 3 c low-sodium vegetable broth 3 c water 1 tsp curry powder 1 15-oz can chickpeas, no salt added, rinsed and drained 3/4 golden raisins 1. In a medium pot, heat 1 Tbsp olive oil over medium heat. Add zucchini, salt and pepper and saute for 4-5 minutes, until crisp-tender. Remove zucchini from pot and set aside. 2. To the same pot, add 2 Tbsp olive oil, onions and garlic and saute for 4-5 minutes, until soft. 3. Add millet and toast for 2-3 minutes, stirring. 4. Add vegetable broth, water, and curry powder. Cover and bring to a boil, then simmer over low for 15-20 minutes. Remove from heat, sit for 5 minutes, and fluff with a fork. 5. Add zucchini, chickpeas, and raisins. Makes 8 servings
Nutrition Information Per Serving: 370 calories, 9 grams (g) fat, 63 g carbohydrate, 10 g protein, 9 g dietary fiber, 320 milligrams sodium
Recipe adapted courtesy Oldways, Oldwayspt.org
Caption: Millet is packed with protein and B vitamins.
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|Title Annotation:||EN on Foods|
|Date:||Aug 1, 2017|
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