Millets Recipe Book

This recipe book is a legacy of the IYM 2023 and aims to raise awareness of the diversity of millets and to promote their consumption by sharing enticing recipes embracing different regions, tastes, cuisines, cooking skills and the versatility of millets.


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International Year of Millets 2023 Recipe Book

 

 

 

Embracing millets as part of a nutritious and sustainable future

Dietary patterns hold profound implications for our health and well-being and that of our planet. In this context, the exploration of nutritious grains becomes not only a culinary adventure but also an act of conscious sustainability.

Celebrating the IYM 2023, FAO launched a Global Chefs Challenge on Instagram, calling for chefs and hobby cooks across the world to showcase traditional and innovative millet recipes, highlighting the incredible versatility of these ancient grains. A careful selection of the finest submissions has been featured in this recipe book, offering culinary inspiration from unique millet creations.

From mouth-watering main courses and delectable desserts to delightful snacks, each recipe has been carefully curated to showcase the unique flavours and textures of these ancient grains with tastes from around the world. Whether you are a seasoned chef or an enthusiastic novice, this book will inspire you to embrace the bounty of millets and expand your culinary repertoire.

International Year of Millets Recipe book - credits: B.Hall

Helpful tips for preparing and cooking millets

Preparation

Rinse: before cooking millets, rinse them thoroughly until the water runs clear to remove any impurities.

Soak: soaking millets, especially whole grains, for a few hours or overnight can help reduce cooking time and enhance their digestibility. Before cooking, drain the soaking water and rinse the millets again

Ratios: the cooking ratio for millets varies depending on the variety and desired texture. As a general guideline, use a 1:2 ratio of millets to water for a fluffy texture, and a 1:3 ratio for a softer consistency.

Cooking methods

Stove: place the rinsed millets and water in a pot. Bring it to a boil over medium-high heat, then reduce the heat to low, cover the pan with a lid, and let it simmer. Cooking time ranges from 15 to 30 minutes, depending on the variety. Stir occasionally to prevent sticking.

Rice cooker: add the rinsed millets and water to the rice cooker pot and select the cooking setting for rice or grains.

Pressure cooker: for quicker results, add the rinsed millets and water to a pressure cooker.

Oven: after preheating the oven, combine the rinsed millets, water and any additional ingredients in a baking dish. Cover the dish with foil or a lid and bake until the millets are tender and the liquid is absorbed, typically around 30 to 40 minutes.

Measurements


tbsp tablespoon

tsp teaspoon

l litre

g gram

ml millilitre

approx. approximately

International Year of Millets Recipe book - credits: B.Hall

IYM2023 Global Chefs Challenge

Celebrating the IYM 2023, FAO launched a Global Chefs Challenge on Instagram, calling for chefs and hobby cooks across the world to showcase traditional and innovative millet recipes, highlighting the incredible versatility of these ancient grains. A careful selection of the finest submissions has been featured in this recipe book, offering culinary inspiration from unique millet creations. From starters to main courses and desserts, each recipe is a testament to the endless possibilities that millets can offer.

The recipes

 

Starters
Blue crab and carrot millet chawanmushi
07/10/2023

Chiara Pavan 

Cold millet salad
06/10/2023

Chef Alfredo Oropeza

Fonio salad
05/10/2023

Chef Binta

Navratri bruschetta
04/10/2023

Anahita Dhondy

Millet appe with fresh coconut chutney
03/10/2023

Shreya Futela

Main dishes
Snacks
Finger millet smoothie
20/10/2023

Adhya S.

Plantain banana bread
18/10/2023

Nathalie Brigaud Ngoum

Sweet and savoury ragi churma
17/10/2023

Vanshika Bhatia

Desserts
Pistachio and millets bliss balls
23/10/2023

Shridula Chatterjee

Sorghum, orange and ginger cake
22/10/2023

Mokgadi Itsweng

Chocolate mousse with millets
21/10/2023

Bela Gil

Millets can play a vital role in ensuring food security and nutrition. Millets are deeply rooted in Indigenous Peoples’ cultures and traditions and, for centuries, they have been a traditional staple crop for hundreds of millions of people in sub-Saharan Africa, South Asia and East Asia. In arid areas, millets are often the only crops that can be harvested in the dry season and are a crucial part of the household food basket. By overcoming food scarcity in difficult periods, they can contribute to the food security and nutrition of vulnerable populations. Promoting sustainable consumption
of millets, leveraging market opportunities and creating additional revenue sources, millets can support the livelihoods of different actors involved across the value chain, including smallholder farmers, young people, women and Indigenous Peoples.

Millets offer numerous advantages for those who produce them. With their high yield potential, even in unfavourable growing conditions, their short growth cycles and their resilience to pests and diseases, they are a sustainable and economically viable choice. Multiple harvests in a year provide flexibility, while lower reliance on pesticides and synthetic fertilizers promotes environmentally friendly practices. Enhancing the production of millets can support the transformation to more efficient, inclusive, resilient and sustainable agrifood systems.

In their diversity, millets provide various essential nutrients and can contribute to healthy diets with the vitamins, dietary fibre, antioxidants, protein and minerals, including iron, they offer. As whole grains, their dietary fibre can help regulate bowel function, blood sugar and lipids, and promote satiation. Their diverse flavours and textures add variety to our meals and enhance culinary experiences.

The sustainable cultivation of millets supports climate-resilient food production. Millets withstand drought, heat and poor soil conditions, and require minimal inputs and maintenance. Millets are tolerant or resistant to diseases and pests, and are more resilient to climate shocks and stresses than other cereals. Millets require less water compared to other grains, making them suitable for territories facing water scarcity. They also contribute to soil conservation and biodiversity preservation. By covering arid areas, they contribute to soil restoration and reduce degradation.