Millet (Panicum miliaceum)

Introduction:

Millet is one of the oldest cereals. Due to its nutritional properties and health-promoting ingredients, it is making its way back into our kitchens after being known mostly as bird food.

Use/Preparation:

The grain should not be eaten raw because of the enzymes it contains, such as phytin, which blocks the absorption of zinc and iron. Millet is suitable for sweet dishes such as porridge, pancakes or puddings as well as for savoury dishes such as millet salad, millet patties, as a side dish, in casseroles or as dumplings in soups. Millet flour can be used for gluten-free baked goods. As flour for baked goods, as a side dish, in salads, in casseroles, as dumplings in soups, millet fritters, prepared as risotto, in millet porridge and couscous, pancakes

Health:

Millet contains numerous vitamins, minerals and trace elements, including magnesium, calcium, iron, copper and zinc, as well as B vitamins. The grains are also rich in vegetable protein. As millet is gluten-free, it is particularly suitable as a grain substitute for people suffering from coeliac disease or gluten intolerance. Millet is one of the few alkaline-forming grains.

Alternatives:

Rice, quinoa, amaranth, buckwheat or gluten-free oats are suitable gluten-free alternatives. If you are not gluten intolerant, you can also use spelt or green spelt. In baked goods, a binding agent (e.g. locust bean gum) should always be added to the gluten-free flour to replace the gluten protein.

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Average nutritional values	per 100 g
Energy (kcal/kJ)	360/1525
Fat	3,9 g
Healthy fatty acids	0,9 g
Carbohydrates	69 g
Sugar	1,5 g
Protein	11 g
Salt	0 g