Health Foods - Nutrition - Diets - Recipes:
From Muffins to Mains...Recipes for Millet and Quinoa
Here are some recipes taken from 'Recipes to the Rescue', a cookbook full of recipes for those with allergies and food intolerances. It's a good idea to have alternative cookbooks like this on your shelf as it can really open your mindset around what you can use instead of dairy products or wheat or yeast etc.
Note: Tamari (sauce) is Soy based so omit it if you prefer not to have soy.
- 2 Onions, sliced
- 2 Cloves crushed garlic
- 1 cup hulled millet
- 3 ½ cups vegetable stock
- 1 cup carrot juice
- 2 bay leaves
- 1 tablespoon tomato paste
- ½ - 1 tablespoon tamari (optional) or herbal seasoning
- 2 cups sliced mushrooms
- 2 cups sliced carrots
Place all ingredients in a deep round casserole dish with a tight-fitting lid. Bake in a moderate oven for approximately 2 hours or until all the liquid is absorbed. Remove bay leaves before serving. Serve with a variety of green vegetables.
::Millet & Pumpkin Waffles::
- ½ cup mashed steamed pumpkin
- 1 cup nut milk/rice milk
- 2 cups very fine millet meal
- 2 tablespoons arrowroot
- 2 teaspoons mixed spice
Combine pumpkin, milk & egg. Add sifted dry ingredients and mix well. Pour enough mixture into waffle iron to make the desired size waffles. Cook until iron opens easily.
- 2 cups millet flour - fresh and finely ground
- ½ cup rolled millet
- ½ teaspoon bicarb soda
- 1 teaspoon cream of tartar
- 1 medium-large apple, peeled and grated
- 1 ¼ -1 ½ cups rice milk ( the finer the flour, the more liquid will be needed)
- 1 - 2 tablespoons honey or maple syrup (optional)
- 1 teaspoon of cinnamon
Mix the first five ingredients well together. Add rice milk and honey, mixing all well together. Spoon into a lightly greased muffin tray and bake in a moderate over till firm to touch in the centre. Spread with homemade jam or cashew cream.
- 1 cup whole hulled millet
- 3 cups nut or rice milk
- 1 tablespoon honey
- ½ cup coconut milk
- ½ cup chopped nuts
- ½ cup currants (or sultanas, raisins, or chopped dates)
- ¼ shredded coconut
Cook millet in nut(almond), rice milk or soy milk until it boils. Simmer 10-15 minutes, then turn off heat and allow to stand until millet has absorbed all the liquid (approximately 10-15 minutes). Stir in remaining ingredients. Can be served wither hot or hold depending on the season.
Variation:- You can stir through this delicious Berry Sauce
- 1 cup strawberries
- 1 cup blackberries
- 1 - 3 tablespoons honey
- 1 ½ tablespoons arrowroot mixed in 2 tablespoons of water
Mash berries together and mix with honey. Bring to boil then lower heat and stir in arrow root until mixture is thick, then remove from heat. (source: Recipes to the Rescue, Bonner, Kingsmill & Morrow, Pub. Viking/Penquin Australia)
::Millet-Stuffed Winter Pumpkin/Squash::
This recipe comes from one of my favourite cookbooks 'Cooking at The Natural Café in Santa Fe' with Lynn Walters. (Pub:The Crossing Press USA). This recipe might sound basic however it is delightful when serve with black beans and a simple rocket salad with balsamic dressing. It is not difficult but it does require some advance planning.
- ¾ cup millet, covered with cool water and soaked for 6 to 10 hours
- 2 ½ cups water
- ¼ teaspoon salt
- 2 small winter type pumpkin squash (eg Honey Delight, Gold Nugget)
- 1 medium yellow onion, finely diced
- 2 tablespoons unsalted butter or light sesame oil
- ¼ teaspoon ground turmeric
- ¾ teaspoon cumin seed
- ¼ teaspoon klonji (Onion Seed - obtained at East Indian grocery stores/natural food markets)
- 1 small hot green chile (jalapeno) seeded and minced
- 1 stalk celery, finely diced
- ½ teaspoon salt, or to taste
- ¼ cup chopped pecans
- 2 tablespoons minced parsley
- ¼ cup unsalted butter
- 1 tablespoon peeled and minced fresh ginger
- 1/8 teaspoon ground nutmeg
- 2 tablespoons pure maple syrup
- 2 tablespoons chopped pecans
After soaking the millet overnight, drain the water and transfer the millet to a medium saucepan. Add the 2 ½ cups water and the ¼ teaspoon salt. Bring the millet to a boil, then lower the heat, cover, and cook until dry and fluffy, 15 to 25 minutes. Meanwhile, preheat the oven to 375 F.
Make a small cut in the side of each pumpkin squash where you will eventually cut the squash in half. Place the pumpkin squash on an oiled pan and bake until soft but firm, 45 minutes to 1 hour. Remove the pumpkin squash from the oven (leave the oven on) and let them cool until you can handle them. Carefully cut each pumpkin squash in half and scoop out the seeds, and place the cut side down on an oiled baked pan. Proceed as described above. With this method the pumpkin squash will cook somewhat more quickly, 35 - 50 minutes.
In a heavy frying pan over medium-high heat, sauté the onion in the 2 tablespoons of butter until the onion is sweet and golden brown. Add the turmeric, cumin seed, and klonji. Cook until the cumin is fragrant, a few minutes more. Add the chile and celery and sauté only until they turn bright green.
Melt the ¼ cup butter in a small saucepan. Add the fresh ginger and nutmeg. Cook until the ginger is lightly colored. Remove from the heat and add the maple syrup.
Preheat the oven to 375 F.
To assemble the stuffed pumpkin squash place the cut open side up on an oiled baking pan. Prick the flesh of the squash ¼ - ½ inch (approx. 1cm) deep. Drizzle the ginger butter evenly over the pumpkin squash. Fill the pumpkin squash with the millet pilaf mixture, mounding it firmly and leaving a ring of the pumpkin squash visible around the edges.
Top with the 2 tablespoons of pecans and bake until the squash is hot and the top of the stuffing is golden brown, 10 - 15 minutes.
::Mushrooms filled with Spiced Quinoa::
This is great - its from 'The Essential Vegetarian' by Murdoch Books. Aus.
Prep time: 20 minutes
Total cooking time: 40 minutes
- 1 cup (200g/ 61/2 oz) Quinoa
- 2 cups (500ml/16 fl oz) Vegetable stock
- 1 bay leaf
- 1 star anise
- 2 tablespoons oil
- 3 onions, finely sliced
- 1 tablespoon ground cumin
- 1 teaspoon garam marsala
- 155 g (5 oz) feta cheese, chopped
- 1 tablespoon chopped fresh mint
- 2 teaspoons lemon juice
- 4 large field Mushrooms
- 2 tablespoons olive oil, extra
Rinse quinoa under cold water for 5 minutes or until water runs clear; drain well. Place quinoa, vegetable stock, bay leaf and star anise into a heavy-based pan. Bring to boil, reduce heat and simmer for 15 minutes or until quinoa is translucent. Remove from heat and allow to stand for 5 minutes.By this time the stock will be absorbed into the quinoa. Remove bay leaf and star anise.
Heat the oil in a large non-stick frying pan. Add onions and cook over medium heat for 10 minutes or until they begin to caramelize. Add the cumin, garam marsala, feta cheese and quinoa. Cook for 3 minutes or until heated through. Remove from heat and stir in the mint and lemon juice.
Remove the stalks from the mushrooms, chop the stalks finely and add to quinoa mixture. Brush mushrooms lightly with extra oil, place fan-side down on a pre-heated char-grill or barbeque. Cook for 3 minutes or until browned (time will vary according to the size of the mushrooms); turn over and fill caps with the quinoa mixture. Cook for 5 minutes or until the mushrooms are tender.
Serve hot with salad.
Article by Shauna Kendall