Vegetarian Delicacy

Gluten-free Millet Bowl with Roasted Plums

5
Average: 5 (6 votes)
(6 votes)
Gluten-free Millet Bowl with Roasted Plums

Gluten-free Millet Bowl with Roasted Plums - Warming food for the fall. Photo: Marieke Dammann

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Health Score:
7,6 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
435
calories
Calories

Healthy, because

Even smarter

Nutritional values

Millet is rich in magnesium, a mineral which supports muscle and nervous system function.

Instead of butter you can also use nut or coconut oil.

1 serving contains
(Percentage of daily recommendation)
Calorie435 kcal(21 %)
Protein13 g(13 %)
Fat20 g(17 %)
Carbohydrates51 g(34 %)
Sugar added9 g(36 %)
Roughage3.6 g(12 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.2 μg(1 %)
Vitamin E3.7 mg(31 %)
Vitamin K9.9 μg(17 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.4 mg(29 %)
Folate37 μg(12 %)
Pantothenic acid1.2 mg(20 %)
Biotin17 μg(38 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C8 mg(8 %)
Potassium569 mg(14 %)
Calcium280 mg(28 %)
Magnesium93 mg(31 %)
Iron3.4 mg(23 %)
Iodine26 μg(13 %)
Zinc2.5 mg(31 %)
Saturated fatty acids8.4 g
Uric acid40 mg
Cholesterol29 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
6 ounces Millet
3 teaspoons cinnamon
26 ounces milk (or plant based milk)
4 tablespoons Maple syrup
10 ounces Plum
4 teaspoons butter
2 teaspoons Agave syrup
2 ounces Hazelnuts
How healthy are the main ingredients?
PlumMilletMaple syrupcinnamonAgave syrup

Preparation steps

1.

Place the millet and cinnamon in a medium sized pot and mix. Add the milk while stirring constantly and bring to the boil. Stir in maple syrup.

2.

Cook the millet for 3-4 minutes at low heat, stirring constantly. Then turn off the heat, but leave the millet to swell for 10 minutes while stirring occasionally.

3.

Meanwhile, wash the plums, cut them in half, remove the seeds and quarter or eighth depending on size.

4.

Heat butter in a medium frying pan and add plums and agave syrup. Simmer over medium heat for about 5-8 minutes, stirring occasionally, until they are soft.

5.

Roast the hazelnut kernels in a hot pan without fat at medium heat for 3 minutes.

6.

Pour the porridge into glasses or bowls and serve with roasted plums and hazelnut kernels.