Gluten-free Millet Bowl with Roasted Plums
Gluten-free Millet Bowl with Roasted Plums - Warming food for the fall. Photo: Marieke Dammann
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.
(Percentage of daily recommendation)
| Calorie | 435 cal. | (21 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 9 g | (36 %) | ||
| Roughage | 3.6 g | (12 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 9.9 μg | (17 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 17 μg | (38 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 569 mg | (14 %) | ||
| Calcium | 280 mg | (28 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 29 mg |
Ingredients
- Ingredients
- 6 ozs Millet
- 3 tsps cinnamon
- 26 ozs milk (or plant based milk)
- 4 Tbsps Maple syrup
- 10 ozs Plum
- 4 tsps butter
- 2 tsps Agave syrup
- 2 ozs Hazelnuts
Preparation steps
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.
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.
Meanwhile, wash the plums, cut them in half, remove the seeds and quarter or eighth depending on size.
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.
Roast the hazelnut kernels in a hot pan without fat at medium heat for 3 minutes.
Pour the porridge into glasses or bowls and serve with roasted plums and hazelnut kernels.
