Millet
The Beauty Food
Millet is an ancient grain that has been valued as a staple food in various cultures for thousands of years. Originally from Africa and Asia, millet has spread to many parts of the world and is becoming increasingly popular due to its nutritional benefits. The small, round grains are particularly valuable for a balanced diet, as they are a rich source of protein, fiber, vitamins, and minerals.
Naturally gluten-free, millet is an excellent choice for people with celiac disease or gluten intolerance. The grains are high in essential nutrients like iron, magnesium, and phosphorus, which contribute to the support of bones, muscles, and the body's energy balance. Additionally, millet contains antioxidant compounds that may help reduce oxidative damage and strengthen the immune system.
Millet can be prepared in various ways: it can be used as a side dish similar to rice, mixed into salads, served as a breakfast porridge, or incorporated into baked goods. Its adaptability and health benefits make millet a valuable component of a healthy diet.
Often dismissed by the uninformed as "bird feed," millet is known and loved by others as a beauty food. This ancient grain, one of the oldest in the world, has been recognized since antiquity for its filling properties, and the Brothers Grimm even dedicated a fairy tale, "The Sweet Porridge," to millet porridge.
Originally, this small-grained hulled cereal, which belongs to the grass family, hails from Central and East Asia. From there, millet began its triumphant spread into Central Europe during the Bronze Age. It was only when the potato conquered the European continent that millet fell into obscurity in many areas. Now, millet is making a comeback.
There are many different types of millet. The most important and well-known varieties include pearl millet, proso millet, foxtail millet, finger millet, and teff (dwarf millet). The latter is especially considered a staple food in Ethiopia. Broomcorn millet is specifically cultivated as bird feed.
This gluten free grain is primarily consumed in its hulled form due to the high levels of cyanide present in the husk, which results in a relatively low fiber content. Thanks to its composition of 70% complex carbohydrates and 10% protein, millet is a true satiating food. As a beauty food, it is recognized for its vitamins A, C, E, and various B vitamins, as well as the minerals and trace elements iron, silicon, and magnesium. These nutrients not only help tighten the skin but also provide the necessary strength to hair and nails.
Preparation Tips
Raw millet contains protein-degrading enzymes, which is why it should only be consumed cooked or fermented. Traditionally, it is cooked in double the amount of water. Whether as a side dish, such as in the form of patties, as a base for salads or sweet porridge, or even puffed in muesli, millet demonstrates its versatility. When ground, it serves not only as a base for delicious flatbreads in Ethiopia but is also gaining popularity here as a gluten-free flour alternative. Another preparation method, particularly common in Asia, is fermentation. Millet beer and the millet spirit "Maotai" are quite popular in that region.