Meet millet, kamut, teff and sorghum cereals

When we think of cereals, we do so in the different formulations that we know as breakfast cereals and in the cereals that generally compose them: rice, corn, wheat ... Hopefully, some other less common cereals also come to mind, such as barley or spelled.

The reality is that there are other lesser known cereals that have equally interesting properties. These are cereals that seem "new" because until now we have not heard much about them. However, some of them have been known and consumed long before our most common cereals.

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Millet, or rather millets, since they are a group of similar cereals, of which pearl millet is the most widely used, are very ancient cereals that have served as the basis of food in areas such as China and India. Its consumption is not very widespread in Spain and it is usually known to be part of canary seed or bird food, but the reality is that it is an interesting cereal that we can incorporate into our diet. It does not contain gluten and therefore can be consumed without problem by people with celiac disease.

Nutritionally we can also highlight its fiber content, as it provides around 9 g of fiber per 100 g, more than other gluten-free cereals like corn and rice, even wild rice. Regarding minerals, its content in potassium and magnesium and, to a lesser extent, calcium, iron and iodine. The vitamins that we can highlight are folic acid and different B vitamins such as niacin, riboflavin and thiamine.

Culinary suggestion: Salmon, millet and mushroom cake // Millet soup with broccoli, carrot and leek.

Kamut

Kamut is a variety of wheat, actually the oldest known. It was the food of ancient Egypt, which is why it is known as “Pharaoh's wheat”. With a larger grain, especially more elongated, it is used to make bread and pastries, although its commercialization is usually limited to health food stores or organic products or traditional bakeries, therefore its consumption is still scarce.

As a peculiarity, we will highlight that kamut has a certain sweet taste which makes it very suitable for bakery products and breakfast cereals (it is marketed in the form of puffed grains for example). In any case, pasta such as macaroni with a pleasant flavor and creamier texture are also made with it.

Nutritionally, kamut wheat is somewhat more energetic than white wheat, it contains more protein and more fat, and less carbohydrates. It also has a higher mineral and vitamin density than white wheat, and more closely resembles whole wheat. Among the minerals we can highlight potassium, calcium, iron, phosphorus and magnesium and regarding vitamins, mainly group B as is common in cereals, B1, B2, B3 and also contains vitamin E.

Culinary suggestion: Pumpkin, avocado, green sprouts and kamut salad // Kamut spaghetti with artichokes.

Teff

Teff has been used in Eritrea and Ethiopia for thousands of years, but the reality is that in Spain it is a great unknown, despite the cultivation of this cereal in Palencia for about a decade, it is still not known and used at a level. popular, at least consciously. Mainly breads and pastries are made with it.

Nutritionally, teff is a gluten-free cereal, rich in slow-absorbing carbohydrates and fiber, with little fat and protein, the fats it contains are fundamentally unsaturated. As for minerals it contains iron and zinc, also calcium, manganese, phosphorus and copper. Contains vitamins of group B (B1 and B6 mainly) and vitamin C. In addition, teff has a low glycemic index, which means that the digestion and absorption of its carbohydrates occurs slowly.

Culinary Tip: Blueberry Currant Teff Muffins. // Teff polenta with tomatoes, onion and mushrooms.

Sorghum

The sorghum that is currently cultivated comes from its wild ancestor from northeast Africa. Its current consumption is very low or negligible in most countries. Moreover, its consumption has remained stagnant in the last 35 years, unlike the rest of cereals that have increased their consumption. The countries that take it the most are Ethiopia and Somalia, Botswana, Lesotho, Yemen and some provinces of China or states of India. Sorghum grain varies in color, ranging from white to dark shades of red, brown, and purple. The grains are generally spherical, but vary in dimension and shape. Long grains are often preferred for human consumption.

Nutritionally, sorghum, like millet, is fundamentally starchy. Regarding its protein content, it is also very similar to millet and comparable to wheat and corn. And like the latter, it also does not contain gluten. In minerals we can highlight iron, phosphorus and calcium. It is also remarkable its high fiber content and the low digestibility of its nutritional elements, something that reduces its acceptability by the consumer. In terms of vitamins, whole grains are a important source of B vitamins, especially concentrated in the outer layers of the grain bran. Also some more yellowish varieties contain beta carotenes.

Culinary suggestion: Sorghum and lentil stuffed peppers // Sorghum porridge.

• There are little known and used cereals that are actually older than the ones we usually consume.
• Their nutritional composition is similar, but they are often richer in vitamins and minerals.
• They provide different textures and flavors and also properties. Some are even suitable for celiacs.

Remember that… When it comes to taking care of the health of your whole family, you can take these cereals into account, but it is also advisable to hire one that offers you a wide range of coverage. You can hire those that you think are most important or necessary for all members of your household.