Flavors/Temps: Sweet, Salty, Cool

Caution: The excess consumption of millet, that can occur in countries where millet is a main source of dietary food, has been shown to lead in some cases to increases in cases of goiter and thyroid disorders. High levels of millet intake can inhibit iodine uptake and its utilization by the thyroid gland, leading in some cases to goiter, depression, or slow thinking. Regular consumption does not have this effect.

History/Folklore: Like oats, millet is a heart-healthy grain due to its high levels of magnesium which also helps to reduce the severity of asthma. The International Study on Allergy and Asthma in Childhood revealed a reduction of childhood asthma by 50% due to whole grains such as millet as well as a reduction in the frequency of migraine headaches.

The phosphorus in millet, besides being a key mineral in the making of bones, and a compound that is part of the ATP process in the body (ATP, Adenosine triphosphate, is the molecule involved in the production of energy used in every metabolic process that takes place in the body). Phosphorus also plays a role in the structure of every cell in the body.

A serving of 100 grams of millet contains 20% or more of protein, dietary fiber, several B vitamins, and numerous dietary minerals.

Millet is also rich in fiber helping to reduce the chance of gallstones as well as possibly help to prevent breast cancer.

The lignans, a phytonutrient found in millet and other whole grains, may help protect against breast and other hormone dependent cancers, as well as heart disease.

In China, it is recommended that the elderly eat a bowl of millet before going to bed in order to get a good night’s sleep. While sleeping they will also be digesting the important nutrients contained in the grain during the night that can than energize them for the next day. A favorite recipe is mixing cooked millet with chopped pumpkin seeds and honey.

Millet has been consumed in Ethiopia since prehistoric times. It is even mentioned in the Bible as an ingredient for unleavened bread. It is a food staple of many African countries. It is also eaten in India and many other Asian countries as well.

Archaeological evidence suggests that in China millet was cultivated as long ago as the Xia Dynasty (21st – 17th century BC). It has been found mainly along the Yellow River basin, northeast China, and in Inner Mongolia. It was also one of the first grains used to brew liquor.

In the Middle Ages before potatoes and corn were available, millet was the staple grain in Europe.

Millet can be creamed or served like rice. Most store bought varieties are already hulled, though traditional couscous made from cracked millet is also available. The majority of the world’s commercial millet is grown in India, China and Nigeria.

Millet is best stored in a cool, dry and dark place where it can be stored for up to several months. Like all grains it is best to rinse thoroughly before cooking to remove dirt and debris. To impart a nuttier flavor, roast the millet before boiling.