A few words about millet groats…
Millet is one of the few groats that de-acidify our body. It is a gluten-free groats –easy to digest, suitable for both sweet and salty dishes. It is a product of high nutritional value.
This cereal is a good source of vitamins and minerals, including vitamin B: vitamins B1, B2, B6 and non-ferrous iron and copper. 100g of dry product has 346 kcal, 3 g of fat, 11 g of protein and 72 g of carbohydrates. For comparison, its ‘gluten-free’ competitor, who often visits Polish cuisine – pearly barley grout in 100g of dry product contains 327 kcal, 2.2 g of fat, 6.9 g of protein and 75 g of carbohydrates. Therefore, it is high in protein, so it is recommended for use in vegetarian and vegan diets.
This cereal can also be used in people with celiac disease. Only those with diabetes or those with a low glycaemic index diet should be more careful when consuming it, as it is high in carbohydrates. It is worth mentioning its alkaline-making property, so that it plays an important role in restoring the acid-alkaline balance in the body. Similar properties are shown in buckwheat groats, which are also classified as gluten-free groats.
Another feature of this cereal product is the high content of so-called silica, vitamin E and lecithin. First of all, silica as an microelement plays an important role in bone mineralization, preventing them from decalcifying. Second, it is also a an important component of the diet responsible for the beautiful appearance of hair, skin and nails. Vitamin E is also responsible for young skin appearance, antioxidant activity and prevents premature aging. Lecithin, on the other hand, supports our memory; therefore, the mash should be consumed by people with memory problems.
It is important to properly prepare millet to get rid of the bitter taste that remains after cooking. The key to success is to rinse the groats before cooking (I start with cold water and then pour the boiling water over it), soaking it for a long period of time, preferably overnight with lemon juice, to inactivate, to some extent, the phytate contained in this group of cereal products that hinder the absorption of minerals.
When it comes to culinary applications, I add it to everything. Morning porridge with fresh fruit or peanut butter. As an addition to the grilled zucchini salad, olive oil and pumpkin seeds or meat dishes as a substitute for potatoes or other cereals, and the latest discovery – no bake cakes with mash such as the coconut cheesecake. I would highly recommend it as your breakfast or an afternoon snack!
Millet cheesecake without baking:
- 1 can of coconut milk
- 300 g of dry millet
- 3 tablespoons of brown sugar/10 dates/honey/xylitol or other sweetener of choice
- 100 g of desiccated coconut
- Dark chocolate
I cook groats with the addition of milk and sugar. At the end of cooking I add about half of desiccated coconut . I then blend it on a smooth mass. I add another half of desiccated coconut. I pour the mass into a prepared cake tin (24cm),then sprinkle the top with a bit more desiccated coconut. When the cake cools down, I dissolve the dark chocolate and pour on top of the cake . You can also decorate it with seasonal fruit – my advice would be strawberries! Tasty – super simple recipe that always works;)
Written by Agnieszka Tokarz