Millet Breakfast
February 10, 2020 by Ginger Hultin MS RDN
If you need a delicious, easy breakfast that’s easy to prep ahead of time and heat up when you need it, I’ve got a new recipe for you. Breakfast is a meal that needs to pack nutrition and energy that’s going to sustain you for a long time. Simple carbs like waffles or pancakes with syrup or a piece of toast just aren’t balanced. You’ll find yourself feeling hungry again within the hour. When you’re able to get some protein, fiber, and healthy fat in your meal, you’ll start your day out in a more balanced way. This recipe is simple and easy to make and I really love the flavors that it combines.
There are so many kinds of whole grains out there – millet is just one versatile option you can create a lot of dishes with. I’m talking this week on Seattle television show “New Day NW” about gluten-free vs gluten-containing grains. There are so many reasons to go gluten-free – if you have Celiac disease or a gluten-intolerance or a wheat allergy for example. And there are a a lot of reasons not to cut this type of protein found in some whole grains like wheat out of your diet. Why eliminate something that you don’t need to? In the current environment of low-carb lifestyles, sometimes going gluten-free is another way to eliminate some carb options. But the good news is that there are tons of options for gluten-free grains that also offer the fiber, vitamins, minerals and antioxidants that you need. Enter my Millet Breakfast.
Health benefits of Millet Breakfast
This breakfast bowl is balanced and hearty. It also comes along with many health benefits. Millet is rich in protein, fiber, and B-vitamins, which are essential for energy production and overall health. It also contains important minerals like manganese, copper, magnesium, and phosphorus that support bone health, metabolism, and energy levels. The protein is such a wonderful aspect of this whole grain because you can add more protein if you want, in the form of nuts and seeds like almonds, hemp or sunflower seeds, or you can enjoy it as it is.
You can boost the protein even further by adding nuts and seeds like almonds, hemp, or sunflower seeds, or enjoy it as is for a balanced, hearty start to your day. Plus, millet is naturally gluten-free, making it an excellent choice for those with gluten sensitivities or Celiac disease.
Choosing gluten-containing vs. gluten-free grains
This recipe highlights millet, a naturally gluten-free grain that’s perfect for anyone with gluten sensitivities, Celiac disease, or a preference for gluten-free options. Its mild, nutty flavor and fluffy texture make it an excellent base for this breakfast bowl.
If you’re looking to switch things up, other gluten-free grains you could try include amaranth, quinoa, corn, rice, and buckwheat. Buckwheat is a particularly interesting option—it’s completely gluten-free despite having “wheat” in its name, making it a great alternative. The grains that do contain gluten include wheat, rye, barley, and farro.
There are a lot of gluten-free options today that are excellent. For example, if you love pasta, you can try one of the many bean or lentil pastas available. You’ll also get more fiber and protein. I love the flavor!
And if you need a few more super simple breakfast ideas, I’ve got a variety for you up on the blog. Check out my Gluten-Free Quinoa Porridge, Egg Sandwich, Blueberry Coconut Oatmeal Bake and Lemon Curd Overnight Oats.
Millet Breakfast
Ingredients
- 1 cup millet
- 1/2 teaspoon salt
- 1 large lemon zested and juiced (about 3-4 tablespoons)
- 1.5 tablespoons pure maple syrup
- 1 teaspoon extra virgin olive oil
- 1/2 cup dried cranberries juice-sweetened if possible
- 1 cup fresh blueberries
- 2 cups baby spinach and/or arugula
Instructions
- Pour the millet in a medium saucepan and cook over medium heat, swirling the pan and moving the millet with a wooden spoon until toasted (about 5 minutes).
- Add 2 cups of water and salt then bring to a boil over high heat. Cover and reduce the heat to low. Simmer until water is absorbed and millet is soft yet al dente (about 15-20 minutes).
- While the millet is cooking, zest and squeeze the lemon into a large mixing bowl. Add the maple syrup and oil, whisking ingredients until combined.
- When millet is finished cooking, fluff with a large fork and allow to cool for ~5 minutes. Add the millet to the mixing bowl with dressing and then add cranberries and blueberries. Fold gently to combine.
- Serve millet mixture over a bed of fresh greens and enjoy.
Nutrition
12 Comments
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Ginger Hultin,MS, RD, CSO
Thanks for visiting! If you're struggling with a cancer diagnosis, autoimmune condition, gut health problems, or even a medical mystery, nutrition can make a HUGE difference in your day-to-day life. I run a virtual, concierge private practice where I partner with my clients over time to help them improve their health through nutrition. Be sure to visit the blog for easy, plant-based, anti-inflammatory recipes and our "Resources" page for a variety of self-paced programs, books, e-books, and nutrition podcast episodes.
This sounds yummy, Ginger! Gonna have to give it a try 🙂
(Saw this posted on the Academy newsletter. Nice work!)
Ahhh thank you so much! It’s such a great breakfast to make ahead for the week 🙂
I am always looking for something different to make for breakfast. I am going to try this.
I hope you love it! Let me know how it goes 🙂