A GRAIN FOR WOMEN’S HEALTH
Ease premenstrual discomfort
Speed wound healing
In many parts of the world, millet, a nutritious, mild-tasting grain that looks like a tiny yellow bead, has been a staple for about 6,000 years. In Ethiopia, for example, it’s cooked into a porridge. And in India, millet is used to make bread.
In this country, though, millet is eaten more by birds than people. When you pour out a tray of bird feed, you’ll see pale little pellets filling the spaces between sunflower seeds. Those pellets are grains of millet.
We would do well to take a hint from our feathered friends, since millet is a very nutritious grain. It contains magnesium, an essential mineral that may help ease premenstrual discomfort. In addition, millet is higher in protein than most other grains, which is good news for those folks who eat little or no meat. And, like all grains, millet contains dietary fiber, although much of the fiber is lost during processing. Still, a half-cup of cooked millet contains more fiber than an equal amount of cooked brown rice.
You can find millet in natural food stores and many general markets. Use it as a cereal base, cooking it the same way you would barley or oatmeal, says Jeannie Gazzaniga Moloo, PhD, RD, a Sacramento, California– based spokesperson for the American Dietetic Association. Or you can add the grain to a soup, and allow it to simmer the same way you would rice or barley in a soup.
Magnesium takes part in controlling more body functions than just about any other nutrient. It regulates the heartbeat, helps nerves function, and keeps bones strong. In addition, it may even play a role in easing women’s premenstrual discomfort.
Research has shown that women with premenstrual syndrome (PMS) often have low levels of magnesium. “A marginal magnesium deficiency could make certain women more susceptible to PMS,” says Donald L. Rosenstein, MD, chief of the psychiatry consultation service at the National Institutes of Health.
A half-cup of cooked millet contains nearly 53 milligrams of magnesium, which is about 13 percent of the Daily Value (DV) for the mineral. Eating more millet, along with various other magnesium-rich foods like tofu, avocados, spinach, bananas, and peanut butter, could help ease the irritability, sadness, and other emotional ups-and-downs that some women experience every month, says Dr. Rosenstein.
Unlike brown rice, millet doesn’t take forever to go from pot to plate. And it’s very easy to make.
In a large saucepan, mix 1 cup of whole millet with 2½ to 3 cups of water, bring to a simmer, and cook, covered, until the grains are tender, usually about 30 minutes. Although millet is usually cooked plain, here are some ways that you can customize the taste and texture.
The body uses protein for building and repairing muscles, connective fibers, and other tissues. Getting more protein in your diet is particularly important when you’ve cut yourself, been burned, or had surgery, says Michele Gottschlich, PhD, RD, director of nutrition services for the Shriners Burns Institute in Cincinnati. “Without plenty of protein in the diet, wound healing can be delayed,” she explains.
A half-cup of millet contains nearly 4 grams of protein, or more than 8 percent of the DV. Compare that to a similar amount of brown rice, which supplies only 2.5 grams of protein.
While meat is also a potent source of protein, it also can be high in cholesterol-raising saturated fats, adds Lynne Brown, PhD, associate professor of food science at Pennsylvania State University in University Park. One cup of cooked millet provides about as much protein as an ounce of beef, making it a low-fat, cholesterol-free alternative.
Shop for the whole grain. While cracked millet cooks more quickly than whole millet, it loses some of its nutrients during processing. So to get the most value, it’s a good idea to shop for the whole grain.
Fit in some flour. Using millet flour in place of wheat or corn flour is an easy way to pack more of this healthful grain into your diet. However, since millet lacks gluten, the protein in wheat flour that allows yeast breads to rise, it’s best used for quick breads and other recipes that don’t call for yeast.
Store it carefully. Millet can go rancid rather quickly, giving up both its good taste and some of its essential nutrients. To keep millet fresh, be sure to store it in an airtight container in a cool, dry place.
In a medium saucepan, cook the millet over medium-high heat, stirring frequently, until the grains are fragrant, browned in spots, and just beginning to crackle, about 4 minutes.
Add the water, broth, and salt. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer until the millet is tender, some grains have burst, and the water has evaporated, about 25 minutes. Remove from the heat and let stand, covered, for 10 minutes.
Meanwhile, in a small bowl, soak the raisins in the sherry.
In a small skillet, heat the oil over medium heat. Add the almonds, and cook, stirring frequently, for 4 minutes, or until lightly toasted. Stir in the rosemary and raisins, and cook, stirring, for 30 seconds. Remove from the heat.
Fluff the millet with a fork. Stir in the almond mixture, and sprinkle with the parsley.
Makes 4 servings
Calories: 342
Total fat: 10 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 389 mg
Dietary fiber: 6 g