Millet, an energizing cereal

What is millet and what does it contain

Il millet (Panicum miliaceum) is a minor cereal belonging to the Poaceae or Graminaceae family.

THEenergy intake of millet it is equal to about 350 kcal per 100 grams of product, a value comparable to that of other cereals. A serving of millet corresponds to about 80 grams.

Millet contains above all complex carbohydrates (about 70%) they provide energy and fiber; the latter helps to promote intestinal regularity. Millet also provides about 10% vegetable protein and 4% fat.

Among the micronutrients present in millet we find different mineral salts, including phosphorus and iron and, to a lesser extent, calcium, potassium and sodium.

Unlike other cereals, millet does not contain gluten, therefore it can also be consumed by people with celiac disease or represent a valid alternative to other cereals, also to vary their diet.

Millet is an energizing cereal. Once absorbed, in fact, carbohydrates are used for the most part in glycolysis and in Krebs cycle, metabolic processes that have the purpose of supplying energy to our body starting from the glucose molecules.


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How to cook millet

Before proceeding with cooking, millet must be washed carefully, rinsing it several times until the water appears clear. To avoid wasting water, it is possible to stir the cereal in a bowl, changing the water periodically.

Why wash the millet? Because by doing so, any impurities are eliminated and a bitter taste in subsequent cooking. 

After draining the millet, it is recommended to toast the beans in a pan with a drizzle of oil, stirring for a few minutes.

Next, we proceed to the cooking millet. It is sufficient to immerse it in boiling salted water, equal to double its volume, and let it cook over medium-low heat for about twenty minutes starting from boiling. 


How millet is consumed

Once boiled, millet can be used in numerous recipes.

It is very common, for example, to accompany it with vegetables prepared separately: it goes particularly well with leeks, pumpkin, aubergines and mushrooms.

improve the nutritional profile and provide the body with all the amino acids necessary for protein synthesis, a portion of legumes can be added.

Finally, millet can also be used to prepare croquettes, meatballs, flans and burgers, or added to soups and sweet dishes.


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Photo: deeaf 


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