Millet Breakfast Bowl

A heaping bowl of whole grains is my favorite base for any meal. If it is breakfast, add nuts, fresh or dried fruit, honey & maybe some spices (cinnamon & nutmeg work well). At lunch, mix with beans and fresh veggies (toss with oil, vinegar and herbs) to create a filling salad. For dinner, top your grains with veggies and lean protein (chicken, fish, tofu or tempeh). This really is the simplest and healthiest way to eat. Not to mention, the possibilities of combinations are endless.

Here are a few suggestions for grains you can use as the base:

• Amaranth
• Bulgur
• Cornmeal (polenta)
• Millet
• Quinoa
• Brown rice
• Teff
• Oats
• Buckwheat
• Farro 

A serving of grains is about 1/4 cup, before cooking. For more information on cooking with grains, check out The Whole Grains Council website, for a chart that simplifies the process. The best part about cooking with grains is that you can make a big batch ahead of time and keep it in the fridge to use for about 4 days. This makes meal prep time super easy!

As an example, here is the combination I tried with millet for breakfast this morning…

My challenge to you: Try your own variation! Experimentation is the best part of cooking at home and you learn a lot in the process.

Millet before cooking

Millet Breakfast Bowl

Ingredients

• ¼ cup millet
• ½ cup water
• ¼ cup sliced almonds
• 2 Tbsp dried cranberries
• 1 Tbsp honey

Preparation Instructions

1. Add millet and water to pot, bring to a boil, then reduce to simmer and cover for 15 minutes, or until all of the water has been absorbed.
2. Remove from the burner and mix in honey, almonds & dried cranberries.
3. Enjoy!

Fuel Facts

Numbers:  450 calories, 5 g protein, 14 g fat, 74 g carbs, 8 g fiber

Ingredient Breakdown:

v Millet – One cup of this gluten-free grain provides 19% of the daily value for magnesium and 17% of the daily value for phosphorus, both of which are essential to the production of ATP. If you remember back to your biology days, ATP stores energy in the mitochondria of the cell, then releases the energy when it is needed by the body.

      

      The grain also has great versatility in the kitchen. It can be cooked into a fluffy grain for use in place of rice/pasta, or as a base for a grain salad (much like quinoa). Millet can also be prepared into a slightly mushier consistency as a breakfast porridge, or mashed up like potatoes. When cooked like this, it can additionally be pressed into a pan and placed in the fridge to make a millet polenta.

v Almonds – Almonds are high in monounsaturated fats, similar to those found in olive oil, providing heart-healthy benefits. Almonds are also a great source of vitamin E, one of the most important nutrients for preventing oxidative stress. Vitamin E, when applied topically, has also been found to protect the skin against UV damage from the sun. It is believed by some researchers that this same protective effect can be achieved through consumption of foods rich in vitamin E, such as almonds.

v Cranberries – The berries get their beautiful color from anthocyanins, phytonutrients in the flavanoid category. Cranberries contain several other phytochemicals as well, all of which may have anti-inflammatory and antioxidant properties.

      

      The acidity of cranberries has long been credited for their ability to prevent urinary tract infections (UTIs). However, recent studies have shown that this may be due to the content of another phytonutrient, proanthocyanidin (PAC). PAC may prevent bacteria from attaching to the urinary tract lining which in turn protects against UTIs. Researchers believe this same anti-bacterial effect may help prevent the development of stomach ulcers.

v Honey – Due to the combination of glucose and fructose, honey will keep you energized longer than it’s sweet counterparts. Glucose is used quickly by the body, providing an immediate energy source. Fructose takes longer to absorb, sustaining blood sugar levels. When blood sugar is kept stable, your energy will also remain constant, so say goodbye to the afternoon crash.

Honey is also a great natural healer. For starters it is packed with polyphenols, antioxidants that have immune boosting properties to keep you from becoming sick. In addition, honey contains an enzyme that produces hydrogen peroxide which is why it is believed to be antibacterial in nature. Honey can be used topically to treat burns, wounds, and even acne. Honey fights off impurity-causing bacteria while also hydrating the skin.