Tuesday, February 22, 2011

A Mouthful of Millet

Millet is a versatile gluten-free whole grain. Small, yellow and round in shape, it belongs to the grass family, of which rice and corn are members. Millet was first brought to the US to feed animals. You may have seen it in bird seed mixtures. Its nutritional profile is stronger than that of wheat, high in protein, potassium and magnesium. Millet has a sweet and nutty flavor. It can be cooked up as a breakfast porridge, served in salads, side dishes, soups and stuffings. Millet flour has a similar texture to rice flour and produces a nice crumb in baked products, but it’s best combined with other gluten-free flours.

Morning Millet Apple Porridge
This nutty, sweet hot breakfast cereal is perfect during the fall and winter months. It’s a breakfast you won’t skip in the morning.

1 cup whole grain millet, dry and rinsed
2 cups apple juice
2 1/2 cups water
Pinch of sea salt
1 cup apples (sweeter varieties jazz, gala, braeburn, winesap, fuji, cameo), sliced
1 tablespoon butter, optional
2 tablespoons maple syrup

1. Heat a dry pot to medium. Add millet. Stir millet with a wooden spoon. After a few minutes the grains will begin to pop and give off a nutty aroma. When you smell the nutty aroma and the grains begin to brown slightly, add water, apple juice and salt.
2. Bring to a boil. Then reduce heat to low, cover and simmer for approximately 25 minutes, stirring occasionally. Fifteen minutes into cooking add apples.
3. After all of the water has been absorbed, and millet thickens like a porridge, add butter and maple syrup. Taste and adjust salt or syrup. Spoon into your favorite breakfast bowl.

Preparation time: 30 minutes
Makes 2 servings, 1/2 cup each

Chef’s notes: For faster cooking time soak millet in water overnight. In the morning, cook millet in the soaking water along with apple juice. Skip step 1.

Copyright © 2011. Genevieve Sherrow, MS, CN, Original Recipe.

Millet Middle-Eastern Style
2 cups whole grain millet, dry and rinsed thoroughly
4 1/2 cups water
2 teaspoons sea salt
1/2 cup carrots, quartered and thinly sliced
1/2 cup dried currants
1/2 cup green onions, sliced
1/4 cup parsley, finely chopped
1/2 cup almonds, crushed and lightly toasted

For the Dressing:
2 tablespoons apple cider vinegar, raw if available
1 tablespoon freshly squeezed lemon juice
3 tablespoons high quality, unrefined extra virgin olive oil
1 clove fresh garlic, finely minced
1 tablespoon honey, raw is preferred
1/8 teaspoon curry powder
1/2 teaspoon fine sea salt

Combine millet water and salt in a large saucepan. Cover pan and bring mixture to boil. Then reduce heat to medium low, simmer the millet covered until all of the water has been absorbed, for about 25 minutes. Remove from heat, cool and transfer into the refrigerator to chill for 10 minutes.
While the millet is cooling, whisk together all of the ingredients for the dressing in a small bowl until mixture achieves a thickness.
After millet cools, pour the dressing over the millet and toss. Then add vegetables, dried fruit, nuts and herbs. Toss until all ingredients are combined. Taste and adjust salt and oil.

Makes 4 servings, 1/2 cup each
Preparation time 40 minutes

Copyright © 2011. Genevieve Sherrow, MS, CN, Original Recipe.

Apple Spice Muffins with Millet

For topping:
2 tablespoons sugar
1/4 teaspoon cinnamon
1/4 teaspoon allspice
1/4 teaspoon nutmeg

For muffins:
1 cup rice flour or sorghum flour
1 cup Bob’s Red Mill All Purpose GF Flour Blend
1/2 cup whole grain millet
1 1/2 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon allspice
1/4 teaspoon nutmeg
3/4 cup dairy milk or non-dairy soy or rice milk
1/2 cup canola oil
2 eggs, slightly beaten
1 cup applesauce
1 cup packed brown sugar
2 teaspoons vanilla

Preheat oven to 400 degrees F. Coat muffin tins with GF non-stick cooking spray or use non-stick muffin tins.

Mix topping ingredients together in a small bowl and set aside.

In a large bowl, combine flours, millet, baking powder, soda salt and spices; blend together.

In a separate bowl combine, milk, oil, eggs, applesauce, brown sugar, and vanilla. Add wet ingredients to dry and stir to blend.

Spoon batter into muffin tin, filling each cup about two-thirds full. Sprinkle topping mixture evenly on top of each muffin. Bake for 20 minutes for regular muffins and about 30 minutes for large muffins or until an inserted toothpick comes out clean. Let cool for 5 minutes and serve.

Preparation time: Approximately 40 minutes
Makes 12 regular muffins or 6 large muffins

Original Recipe Credit, Shelley Case, RD