«Millet Recipes Developed by students in FTEC 570, Fall 2010 Dr. Martha Stone, instructor What is millet? The term millet is applied to various annual ...»
Developed by students in FTEC 570, Fall 2010
Dr. Martha Stone, instructor
What is millet?
The term millet is applied to various annual grass crops whose seeds are harvested for food or feed. The five
millet species of commercial importance are proso, foxtail, barnyard, browntop and pearl. When the grain is
threshed, most of the seed remains enclosed in the inner hull. Hulls are extremely variable in color and,
depending on the variety, may be white, red, yellow, brown or striped. Colorado is the top millet producing state. More information is available from the Colorado Department of Agriculture, http://www.colorado.gov/cs/Satellite/Agriculture-Main/CDAG/1251568494181 Project coordinated by Twila Henley, CSU graduate student assistant Millet donated by Golden Prairie, Inc., http://www.goldenprairieinc.com/ Photography: Mike Barry, email@example.com Funding of this project by the Colorado Dept. of Ag. is gratefully acknowledged.
Black Bean and Millet Medley Created by Alex Brandt, CSU Animal Sciences graduate student A savory Southwestern entrée or side dish that is vegetarian, gluten-free, and provides a complete source of protein.
3 ½ cups water 1 cup uncooked millet 1 orange bell pepper, chopped 1 green bell pepper, chopped 1 red bell pepper, chopped 2 large tomatoes, diced 1 sweet yellow onion, chopped 1 ¾ cups cilantro, chopped 1 avocado, chopped 2 ½ cups drained unsalted canned whole black beans 5 tablespoons + 2 teaspoons freshly squeezed lime juice 4 tablespoons balsamic vinegar 3 tablespoons olive oil 2 teaspoons top flake coarse salt ½ teaspoons black pepper ½ teaspoons ground cumin
Bring water to a boil in a medium saucepan and add in uncooked millet. Allow water to come to a boil again and then cover saucepan and reduce heat to low to medium low. Cook covered for 30 minutes or until the millet absorbs all the water in the saucepan. Remove from heat and allow millet to cool uncovered for 30-45 minutes. Break up clumps and fluff cooled millet with a fork. The final cooked millet amount will be around 4 cups.
Add chopped bell peppers, tomatoes, onion, and cilantro, to a bowl and toss to mix. Avocado can be added at this time as well if dish will be served immediately; otherwise wait until just before serving to add avocado in order to avoid unwanted browning. Drain black beans and add to the vegetables. Squeeze juice from 3 medium limes and mix with balsamic vinegar and olive oil. Pour over the vegetables. Add salt, black pepper, and cumin and then mix in cooked millet until everything in the mixture is well dispersed. Serve immediately or chill until serving.
Yield: 16 (6.9 ounces) servings ***************************************************************************
A vegan, gluten-free twist on an old homestyle favorite.
4 medium sized green bell peppers 1 cup dry millet 2 ½ cups water 2 tablespoons olive oil 1 medium red onion, diced 1 cup white mushrooms (cut into 1/8s or smaller) 1 to 2 cloves garlic (depending on size), minced
14.5 ounce can of diced tomatoes ¼ cup water 15 ounce can plain tomato sauce ½ cup white cooking wine ½ teaspoon salt ½ teaspoon pepper 1 teaspoon Italian seasoning
Preheat oven to 400°F Bring water to a boil in a medium sauce pan. Add millet, reduce heat, cover and simmer for about 25 minutes. Remove from heat and allow it to cool for at least 5 minutes before fluffing with a fork. While millet is cooking, cut tops from peppers and clean insides. Microwave peppers on high for 15 minutes until soft; do not overcook.
In a frying pan on medium heat, add olive oil, onions and mushrooms. Cook until onions are translucent. Add the garlic and cook until browned. Add water and the diced tomatoes. Add salt, pepper and Italian seasoning.
Cook on medium for 10 minutes to thicken.
Add sautéed tomato mixture directly to millet. Stir until evenly mixed. Stuff peppers with mixture and place in a casserole dish. Add white wine to the bottom of the pan. Pour tomato sauce over the peppers. Cover with aluminum foil and bake for 30 minutes.
Meat Version: Replace ½ a cup of millet with ½ pound of ground meat of your choice. Add ground meat to sautéed mushrooms and onions to cook. When cooking ½ cup of dry millet, 1 ¼ cups of water are required.
Yield: 4 servings ***************************************************************************
Hearty, gluten-free salmon cakes that make a great appetizer or entrée.
Salmon Cake Ingredients:
1 cup millet 1 ½ cups water 1 pound salmon 1 tablespoon olive oil ½ medium onion, diced (about ½ cup) ½ medium red bell pepper (about ½ cup) 1 stalk celery, diced (about ½ cup) 1/4 cup chopped cilantro 1/4 cup ground flax ¼ cup millet flour 1/2 cup chopped walnuts 2 teaspoon sea salt 1 teaspoon black pepper 1 teaspoon lime zest 1 tablespoon lime juice 3 eggs Nonstick cooking spray
Salmon Cake Instructions:
Preheat oven to 375 degrees. Combine millet and 1 ½ cups water in a medium saucepan. Bring to a boil. Cover and reduce to a simmer. Simmer for 20 minutes. Turn off heat. Take off lid and let sit for 10 minutes. Fluff with a fork and proceed with recipe. (Note: 1 cup of dry millet cooked is about 4 ½ cups.) While millet is cooking, poach salmon over medium low heat for about 8 minutes per side. Add enough liquid so that it travels about halfway up the salmon fillet. Put 1 tablespoon olive oil in a large non-stick pan over medium heat. Add onions, pepper and celery to the pan. Sauté for 5 minutes, stirring occasionally, until veggies are beginning to soften. Remove from heat, stir in cilantro and cool for 5 minutes. Flake salmon into a large bowl; remove any bones. In a separate small bowl, toss cooked millet with ground flax and millet flour until millet is coated. Add millet/flax mixture and walnuts to salmon, set aside. In a small bowl, whisk together sea salt, pepper, lime zest, lime juice and eggs. Add cooled sautéed vegetables to the salmon and pour egg mixture over the salmon. Gently toss all ingredients together with a fork. Using approximately ¼ to 1/3 cup of the salmon mixture per patty, measure out and form 16 salmon patties.
Spray two cookie sheets with nonstick baking spray. Using approximately ¼ to 1/3 cup of the salmon mixture per patty, measure out and form about 16 patties. Spray the tops of the patties, then put them into the preheated oven for 18-20 minutes. While cakes are baking, mix the yogurt dipping sauce.
Yogurt Dipping Sauce Ingredients:
1 (7 ounce) container Greek yogurt 2 scallions, thinly sliced using both white and green parts Juice of 1 lime (approximately 1/4 cup) ¼ teaspoon Dijon mustard ½ teaspoon sea salt ¼ teaspoon black pepper ¼ teaspoon cayenne pepper
Whisk all ingredients together in a small bowl. Chill until service. Makes 1 ½ cups of sauce.
Yield: 16 servings ***************************************************************************
This classic American dessert incorporates millet flour and can be made gluten-free if desired.
1 cup whole millet flour 1 cup quick cooking oats 2/3 cup sugar ½ cup (1 stick) butter
3 cups chopped (6-8 foot-long stalks) rhubarb 3 cups chopped strawberries ½ cup sugar 3 tablespoons cornstarch
1. Chop the rhubarb and strawberries and combine them in a large saucepan. Simmer over medium-low heat for 20 minutes.
2. While the fruit mixture is simmering, combine the millet flour, quick cooking oats, and 2/3 cup sugar in a large mixing bowl. Melt the butter and add it to the mixing bowl and mix well (hands work best). Take half of this mixture and press it evenly on a 9” x 9” baking tray with walls at least 2 inches high (or a similarly sized pie dish). This will form the bottom crust.
3. Preheat oven to 425°F.
4. After the fruit mixture has been simmering for 20 minutes, drain some of the liquid (approximately 1/3 cup) from the fruit mixture into a bowl and let cool for at least 2 minutes. Add 3 tablespoons of cornstarch, mix well until there are no visible clumps, and add back into the simmering fruit mixture. Add the ½ cup of sugar and cook for an additional 10 minutes, then remove from heat and let cool for at least 20 minutes.
5. Pour the fruit mixture over the bottom crust. Sprinkle the remaining crust mixture on top of the fruit mixture. Bake at 425°F for 30 minutes or until top crust turns golden brown. Remove from oven and let cool for at least 20 minutes before serving.
Modifications, additions, and serving suggestions:
To make gluten-free, use 1 cup of gluten-free oats or rice flakes in place of the quick cooking oats.
A variety of fruits can be used to make the filling for this recipe. The total volume of the fruit mixture should be approximately 6 cups.
Depending on the fruits used, a variety of spices can be added to the crust and/or filling (e.g. cinnamon, nutmeg, cloves, ginger, etc.) This dish goes well with ice cream, whipped cream, and frozen or regular yogurt.
Yield: 9 (3x3” squares) servings ***************************************************************************
A simple, yet elegant, whole grain vegetarian appetizer topped with fresh fruits.
¾ cup millet, uncooked 24 ounce vegetable stock ¼ cup butter ¼ teaspoon white pepper ¼ teaspoon salt 1/3 cup + 1 tablespoon gorgonzola cheese, crumbles 1 ¾ cup raspberries, fresh 1 tablespoon Balsamic vinegar 1 ½ tablespoons sugar ¾ cup + 1 tablespoon olive oil ½ cup spinach 1 ½ cups arugula ½ cup blackberries
1. Pulse millet in a small blender until it resembles cornmeal. Set aside until needed.
2. Line a 9x9 baking pan with plastic wrap.
3. Bring stock and butter to a boil.
4. Add millet, pepper, salt and reduce to a simmer. Stir constantly for 20 minutes.
5. Pour half of the mixture into the baking pan. Evenly distribute the cheese over the millet in the baking pan. Pour the remaining millet over the cheese. Cool millet to at least 40 º F. Cut polenta into 9 even squares.
Chill until needed
6. Puree 1 cup (4.5 ounces) raspberries, balsamic and sugar together with an immersion blender. Slowly pour in oil while blending until the entire mixture is emulsified. Chill in refrigerator until needed.
7. Combine spinach and arugula. Refrigerate until needed.
8. To serve: Grill polenta on both sides. Place an even amount of salad greens on each piece of polenta.
Drizzle a little more than 2.5 tablespoon (1.6 ounces) of raspberry sauce over salad. Garnish with left over berries.
Yield: 9 (3x3” squares) servings
A sweet salad or dessert packed with antioxidant-laden fruits and whole grain millet.
2 2/3 cups water 3/4 cup uncooked millet 1 ½ cups drained crushed canned pineapple (1, 20 ounce can) 6 ½ cups miniature marshmallows (1, 10.5 ounce bag) 1 cup softened cream cheese – (1, 8 ounce package) ½ cup sugar 1 tablespoon salad dressing (such as Miracle Whip) 1 cup drained canned apricot, diced ½ cup dried cranberries ½ cup walnuts, chopped ¼ cup sweetened coconut 1 ½ cups whipped topping
Bring water to a boil in a medium saucepan and add in uncooked millet.
Allow water to come to a boil again and then cover saucepan and reduce heat to low to medium low. Cook covered for 30 minutes or until the millet absorbs all the water in the saucepan. Remove from heat and allow millet to cool uncovered for 30-45 minutes. Break up clumps and fluff cooled millet with a fork.
Drain pineapple very well; if drained improperly it will make mixture very wet. Add drained pineapple and marshmallows to a large mixing bowl and mix well. Mix cream cheese, sugar, and salad dressing in a bowl until smooth. Add this mixture to the pineapples and marshmallows. Next, mix in the 3 cups of cooked millet, diced apricot, cranberries, walnuts and coconut into the mixture of pineapples, marshmallows, cream cheese, sugar, and salad dressing. Fold in whipped topping last after all other ingredients are mixed well. Chill before serving to help mixture to solidify.
Yield: 22 (4.2 ounces) servings
A creamy, spiced, gluten-free dessert that incorporates the warm comforts of fall in a classically spiced dessert.
1 ¼ cups water ½ cup dry, whole millet 1 (14 ounce) can lite coconut milk 2 tablespoon honey ½ teaspoon nutmeg ½ teaspoon cinnamon ¼ teaspoon cloves 1 teaspoon vanilla extract ½ cup raisins (any variety)
1. Boil 1 ¼ cups water and add millet. Simmer on low for about 25-30 minutes, until millet has absorbed all of the water. Let cool for 5 minutes and then fork to a fluffy consistency.
2. In a separate saucepan, combine cooked millet and coconut milk.
Simmer over medium heat for about 15-20 minutes until mixture has thickened. Remove from heat.
3. Stir in honey, nutmeg, cinnamon, cloves, vanilla, and raisins. Serve warm.
Yield: 6 (5.4 ounce) servings
A quick, nutritious solution to dinner-time dilemmas. This vegetarian chili is gluten-free and will fill even the biggest appetites on a cold winter night!
1 tablespoon olive oil 1 large white onion, diced 1 green bell pepper, diced 4 cloves of garlic, finely chopped 1 jalapeño pepper, finely chopped 1 teaspoon salt 1 teaspoon ground black pepper 1 teaspoon chili powder 1 teaspoon cumin 1 (15 ounce) can of corn kernels 1 (15 ounce) can dark kidney beans 1 (15 ounce) can light kidney beans 2 (15 ounce) cans of vegetable broth 1 cup millet 1 (6 ounce) can tomato paste 1 (15 ounce) can diced tomatoes