So another ingredient which is super quick and easy that I had to cut out of my diet was cous cous ... boo FODMAP! But I googled and googled and googled some more until I came across millet ... yay FODMAP!
The millets are a group of small-seeded species of cereal crops or grains, widely grown around the world for food and fodder. They have been in cultivation in East Asia for the last 10,000 years. They grow in harsh environments where other crops do not grow well. Improvements in production, availability, nutritional content, storage and utilization technology for millets may significantly contribute to the household food security and nutrition of the inhabitants of these areas.
Millets, like sorghum, are predominantly starchy. The protein content is comparable to that of wheat and maize. Pearl and little millet are higher in fat, while finger millet contains the lowest fat. Barnyard millet has the lowest carbohydrate content and energy value. Millets are also relatively rich in iron and phosphorus. The bran layers of millets are good sources of B-complex vitamins. However, millets also feature high fiber content and poor digestibility of nutrients, which severely limit their value in nutrition and influence their consumer acceptability.
The protein content in millet is very close to that of wheat; both provide about 11% protein by weight, on a dry matter basis. Millets are rich in B vitamins (especially niacin, B6 and folic acid), calcium, iron, potassium, magnesium, and zinc. Millets contain no gluten.As none of the millets are closely related to wheat, they are appropriate foods for those with celiac disease or other forms of allergies/intolerance of wheat. (thanks Wiki)
Millet and Flathead
1 cup whole grain millet
Olive oil, as needed
1/4 cup white wine
1 and 3/4 cups hot water
1 jar of artichoke hearts
1 small red capsicum
2 tomatoes
1 medium cucumber
1/2 a lemon
4 flathead fillets
salt and pepper
In a saucepan or pot with a cover, pour a little olive oil into the bottom and set it over medium heat. Add the millet grains and using a wooden spoon stir the millet to toast a bit. After a couple of minutes add in the wine. Stir. Add in the hot water, stir and cover. Lower the heat to a low simmer. Cook the millet for about 25 minutes, till all the liquid is evaporated.
While the millet is cooking, diced the artichoke hearts, capsicum, tomatoes and cucumber. Season with salt and pepper and then set aside - ready to mix into the millet when it has finished cooking.
Heat a teaspoon of olive oil in a non stick pan, and then add the flat head fillets, seasoning with salt and pepper whilst they cook. Once you have turned the flathead squeeze some lemon juice over (to your own taste) - keep the remaining lemon juice to add to the millet.
Mix the veggies through the millet, season with salt and pepper, and then add the lemon juice. You may want to add a little extra olive oil to the millet - but there may be enough liquid from the tomatoes and lemon juice.
The millets are a group of small-seeded species of cereal crops or grains, widely grown around the world for food and fodder. They have been in cultivation in East Asia for the last 10,000 years. They grow in harsh environments where other crops do not grow well. Improvements in production, availability, nutritional content, storage and utilization technology for millets may significantly contribute to the household food security and nutrition of the inhabitants of these areas.
Millets, like sorghum, are predominantly starchy. The protein content is comparable to that of wheat and maize. Pearl and little millet are higher in fat, while finger millet contains the lowest fat. Barnyard millet has the lowest carbohydrate content and energy value. Millets are also relatively rich in iron and phosphorus. The bran layers of millets are good sources of B-complex vitamins. However, millets also feature high fiber content and poor digestibility of nutrients, which severely limit their value in nutrition and influence their consumer acceptability.
The protein content in millet is very close to that of wheat; both provide about 11% protein by weight, on a dry matter basis. Millets are rich in B vitamins (especially niacin, B6 and folic acid), calcium, iron, potassium, magnesium, and zinc. Millets contain no gluten.As none of the millets are closely related to wheat, they are appropriate foods for those with celiac disease or other forms of allergies/intolerance of wheat. (thanks Wiki)
Millet and Flathead
1 cup whole grain millet
Olive oil, as needed
1/4 cup white wine
1 and 3/4 cups hot water
1 jar of artichoke hearts
1 small red capsicum
2 tomatoes
1 medium cucumber
1/2 a lemon
4 flathead fillets
salt and pepper
In a saucepan or pot with a cover, pour a little olive oil into the bottom and set it over medium heat. Add the millet grains and using a wooden spoon stir the millet to toast a bit. After a couple of minutes add in the wine. Stir. Add in the hot water, stir and cover. Lower the heat to a low simmer. Cook the millet for about 25 minutes, till all the liquid is evaporated.
While the millet is cooking, diced the artichoke hearts, capsicum, tomatoes and cucumber. Season with salt and pepper and then set aside - ready to mix into the millet when it has finished cooking.
Heat a teaspoon of olive oil in a non stick pan, and then add the flat head fillets, seasoning with salt and pepper whilst they cook. Once you have turned the flathead squeeze some lemon juice over (to your own taste) - keep the remaining lemon juice to add to the millet.
Mix the veggies through the millet, season with salt and pepper, and then add the lemon juice. You may want to add a little extra olive oil to the millet - but there may be enough liquid from the tomatoes and lemon juice.
This looks delicious, another blog to be buzz from you.
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