Friday, 4 December 2015

Tropical Low FODMAP Millet Porridge Recipe

By Alana Scott, low FODMAP cook from A Little Bit Yummy 





This tropical millet porridge is a great way to start the day! It’s creamy and contains delicious hints of coconut, strawberry and banana. Millet is a versatile low FODMAP grain and makes a great porridge alternative if you can’t tolerate oats.  To make mornings easier,  you can cook the millet in advance and reheat it with low FODMAP milk in the morning (see cooking notes).

Dried shredded coconut can contain moderate levels of FODMAPs at a ½ cup serve. This recipe only contains 1 tablespoon per serve so it is well within the safe low FODMAP limits.




Tropical Low FODMAP Millet Porridge

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Serves 2

Cook time: 30 minutes
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INGREDIENTS

Millet porridge
  • 130g (4.6oz or 2/3 cup) hulled millet seed 
  • 1 & 2/3 cups water (boiling)
  • Pinch of salt
  • 170ml (2/3 cup) soy protein milk (lactose free milk or almond milk)
Toppings
  • 2 tbsp  dried shredded coconut (1 tbsp per person)
  • 6 medium strawberries (3 per serve)
  • 60g common banana (30g per serve)
  • Few pinches (up to ¼  tsp) cinnamon
  • 2 tsp pure Maple syrup (1 tsp per serve)
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METHOD
1. Toast the millet seed in a saucepan over medium high heat for about 2-3 minutes until it starts to go golden. Add the boiling water and a pinch of salt. Then cover and simmer on the lowest heat setting for 15 to 20 minutes, until most of the water absorbs and the millet is soft. Allow to stand for 5 minutes. 

2. Peel and slice the banana, and cut the strawberries into quarters.

3. Once the millet is cooked you can then stir through your choice of low FODMAP milk until it is creamy (add more low FODMAP milk if needed). Stir through the shredded coconut and a few pinches of cinnamon. Divide between two bowls and top with the strawberries, banana and a drizzle of pure maple syrup. Enjoy!
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Notes for cooking millet night before: Complete step one in the method. Store the millet in an air tight container in the refrigerator. In the morning break up the millet using a fork. Transfer to bowls and add your low FODMAP milk. Heat in the microwave until warm. Then stir through the cinnamon, shredded coconut and low FODMAP fruit. Drizzle with maple syrup.
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NUTRITIONAL INFORMATION
NUTRITION INFORMATION per serve
Energy total
Protein
Fat total
         - Saturated
     Carbohydrate
     Fibre
352KJ
3.8g
2.6g
0.003g
7.9g
1.6g





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