A Sensational Creation

Before going through the Natural Chef program at Bauman I would cruise through the bulk section at the Berkeley Bowl and bypass most of the items out of sheer lack of knowledge of what they were and how to use them. I have found that most individuals that I know tend to do the same. I am starting this series to introduce you to a variety of grains that you may have seen in your local market but have never used, giving you nutrition information, basic tips on preparation, recipes and tid bits on their historic uses.

The first grain I want to share with you is Millet. Millet is one of the oldest grains found to be used in Africa, Northern China and the Korean peninsula and was more prolific than even rice as a staple food in these areas dating back to almost 7000 BC. Millet is a very small, round cereal grain with a mildly nutty flavor and a creamy texture. It is cultivated in fairly arid temperatures but is consumed in most parts of the world today. It is also a very versatile grain and can be prepared like wild rice, flatbreads, porridges or milled into flour and used as a gluten-free flour substitute.

Nutritionally speaking, Millet is not closely related to wheat and is a great gluten-free alternative for those that have intolerances, allergies, celiac disease or are dealing with other conditions that need a reduction in gluten like MS or candida. It shouldn’t however, be consumed in great amount by people dealing with thyroid conditions as it does have a mild thyroid peroxidase inhibitor. Millets contain approximately 11-15% protein (similar amount as wheat) and are also rich in fibre, B vitamins, folic acid, calcium, iron, potassium, magnesium and zinc. Uniquely, millet is not acid-forming when metabolized which helps to alkalize the body unlike many other grains. It also contains natural lecithins and choline which help maintain healthy cholesterols.

Here is a simple savory recipe to try. This recipe was an improv idea but really turned out to be quite fabulous. I could see them being on their own as a snack with a little butter or as a wonderful addition to many meals like black bean chili or the caramelized onion and brussel sprouts that accompanied them in the original dish.

Spicy Millet Muffins
*makes 14-16 muffins
2 1/4 cup whole wheat pastry flour
1/3 cup millet
1 Tsp baking powder
1 Tsp baking soda
1 Tsp fine sea salt
1 jalapeno seeded and minced fine
1 Tbsp toasted cumin seeds
2 Tbsp toasted pine nuts
1 cup buttermilk
1/2 cup olive oil
1/2 cup agave
1 egg whisked

Preheat oven to 400 degrees Fahrenheit.

Oil a 12 cup muffin tray and line the bottom of each with cut parchment paper (you may want to do 2 pans as this recipe makes a little more than a dozen).

Mix all dry ingredients with the jalapeno, toasted pine nuts and the cumin seed. Mix all wet ingredients together then fold into the dry ingredients until incorporated well.

Fill each cup 3/4 full and bake for approximately 15 minutes. Let cool and remove from tin.

*bibliography
http://www.alive.com/2102a5a2.php?subject_bread_cramb=491
http://en.wikipedia.org/wiki/Millet
http://www.todaysdietitian.com/newarchives/tdmay2007pg10.shtml

Tags: recipes