Recipes and Nutrition

Gluten free bread recipes are probably our most requested recipe. Baking gluten free bread is very different from a wheat based bread in that every grain reacts differently in the baking process. This means that the consistency is going to be different than what you are used to and in many cases the process even looks different. We have tested many different recipes and are happy to share with you the one we have picked to be our favorite. Oh, and did I mention it's pretty simple.

​1 ½ cups Warm Milk

¼ cup honey

1 tablespoon active dry yeast

1 egg

1 tablespoon apple cider vinegar

¼ cup oil

3 cups flour (CJ Milling, LLC All Purpose or Baking Millet Flour)

1 tablespoon psyllium husk powder (optional)

Combine the warm milk, honey, and dry active yeast in a large bowl. Allow yeast to proof approx. 10 minutes.

Add remaining ingredients and mix until a smooth sticky dough forms.

Transfer dough to a greased 9-inch loaf pan and let rise 30-45 minutes or until dough has doubled in size. Preheat oven to 375⁰.

Bake loaf for 30 minutes or until golden brown.

Remove loaf from pan and place on wire cooling rack

Sugar Cookies

1 Cup Unsalted Butter

1 Cup Granulated Sugar

1 tsp Vanilla

1 Egg

2 tsp Baking Powder

½ tsp Salt

3 Cups Flour (Recommend half Cookie Blend and half All Purpose

Preheat oven to 350. Cream butter and sugar. Beat in extract and egg. In separate bowl combine baking powder, salt, and flour and add to the wet ingredients. The dough will be stiff. Roll onto a floured surface and cut. Bake for 6-8 minutes.

Use this recipe to make:

-Window cookies with crushed hard candy in the middle

-Pinwheel cookies, divide the dough and add food coloring and peppermint extract to half. Roll each half into sheets then stack and roll.

​

Gingersnap Cookies

2 Cups Flour (Recommend half Cookie Blend and half All Purpose)

1 tbsp Ground Ginger

2 tsp Baking Soda

1 tsp Cinnamon

½ tsp Salt

¾ Cup Shortening

1 Cup Granulated Sugar

1 egg

¼ Cup Dark Molasses

Preheat oven to 350. Sift flour, ginger, baking soda, cinnamon, and salt into a mixing bowl. Beat the shortening until creamy, gradually add granulated sugar. Beat in the egg and dark molasses. Slowly add the flour blend to the wet ingredients. Pinch off small amounts of dough and roll into 1-inch balls. Place 2 inches apart on an ungreased baking sheet. Bake until tops are rounded and slightly cracked, approximately 10 minutes.

Pumpkin Spice Cake

6 tbsp CJ Milling Vanilla Cake Mix

2 tbsp Pumpkin Puree

½ tsp Cinnamon

¼ tsp Nutmeg

2 tbsp Ginger Beer or Milk

Combine all ingredients and microwave 2 minutes.

Banana Bread

6 tbsp CJ Milling Pancake Mix

1 Banana

1 tbsp Sugar

¼ cup Walnuts

Cinnamon to taste

1 tsp oil

Combine all ingredients and microwave 2 minutes.

​

Chocolate Chip Cake

6 tbsp CJ Milling Vanilla or Chocolate Cake Mix

1 tbsp Water

2 tbsp Apple sauce

2 tbsp Chocolate chips

Combine all ingredients and microwave 2 minutes

Red Fruit Millet Salad

4 cups water

1 cup hulled millet

1/2 cup orange juice

1/3 cup dried cranberries

1 red apple – diced

½ cup chopped pecans

2 tbsp raspberry vinegar

3 tbsp olive oil

1 tsp salt

Salt and Pepper to taste

​Dry toast millet until lightly golden. Add water to millet and bring to a boil. Reduce heat and allow to simmer for 30 minutes. Let cool.

Soak cranberries in orange juice for at least 15 minutes. Drain cranberries and reserve orange juice for vinaigrette. Combine cooled millet, cranberries, apple, and toasted pecans in a bowl.

Wisk together the orange juice, raspberry vinegar, and olive oil. Toss with millet mixture, salt and pepper to taste. Allow to cool in the fridge at least 30 minutes to allow flavors to combine.

Millet: 10 Reasons to Add this “Grain” to your DietBy Karen Brennan, MSW, NC, Herbalist, BCHN ®

What is Millet?It is a gluten free grain that is tiny in size and round and may be white, gray, yellow or red. Technically millet is a seed not a grain but it is categorized with grains from a culinary perspective. It is thought to have originated in North Africa and has been consumed since prehistoric times.

What are the Benefits to Eating Millet?

• Heart protective: The magnesium and fiber content is what makes this such as heart healthy grain. Since it also contains potassium it can aid in reducing high blood pressure.

• Lowers your cancer, heart disease and type 2 diabetes risk: Adding WHOLE grains (not processed grains) such as millet into your diet has been shown to lower your risk for certain cancers and heart disease and reduce your risk for type 2 diabetes.

• Fiber content: Millet contains insoluble fiber which can help prevent gallstones. The fiber content is also protective against breast cancer. Eating fiber rich grains also lowers the incidence of colon cancer. Fiber in millet is ideal for lowering your LDL (your “bad” cholesterol).

• Protective against childhood asthma: This is also due to the magnesium content. Studies have shown that children consuming a diet of whole grains (and fish) have lower incidence of asthma.

• Nutrient Dense: Millet is a good source of protein, copper, manganese, phosphorus, B vitamins and magnesium. One cup of cooked millet contains 6 protein grams, 41 carb grams 2.26 fiber grams, 1.74 fat grams and 207 calories. Of all the cereal grains, millet has the richest amino acid profile and the highest iron content.

• The magnesium content is also beneficial for migraines and high blood pressure

• Contains plant lignans: These are converted by healthy gut flora in our intestines into mammalian lignans which is thought to protect against breast cancer and other hormone related cancers and heart disease.

• Can improve digestive health: Because of its fiber content, millet can aid with elimination and constipation as well as excess gas, bloating and cramping. It is the easiest of all the grains to digest due to its high alkaline ash content.

• Can aid with detoxification: Millet is rich in antioxidants which are beneficial in neutralizing free radicals.

• Helps to fight fatigue: It is considered among the top foods to eat to fight fatigue due to its B vitamin, iron and macro nutrient content.

How Do I Cook with Millet?Basic cooking method

• Before you use your millet grain you should rinse it under running water to remove any remaining left over dirt and debris.

• After rinsing, you can cook it as one part millet to two parts liquid such as water or broth. After it boils, reduce the heat to low and cover and simmer for roughly 25 minutes. The texture cooked this way will be fluffy like rice. If you want a creamier millet, then stir it frequently and add a little more water to it every now and then.

• If you want a nuttier flavor, then you can roast the grains prior to boiling. Place the grains in a dry skillet over medium heat and stir frequently. When the millet has a golden color then remove from the skillet and add to the water.

Simple Serving Suggestions

• Use as you would quinoa to make a grain/veggie/protein bowl. Add raw or cooked vegetables (use left- over veggies from last night’s dinner) and add a protein such as tempeh, chicken or fish. Toss it with a homemade dressing and you have a simple meal to take to work for lunch!

• Use with your meal instead of potatoes or rice as your starch

• Use ground millet in bread and muffin recipes

• Add cooked millet to your soups

• Combine cooked millet with chopped vegetables, GF bread crumbs, eggs and seasonings. Form into patties and bake at 350 degrees F. until done.

Buying and Storing your Millet

• When not using your millet, store it in your pantry, in a cool and dark place and it will keep for several months.

• You can also store it in your refrigerator. (I store mine in a mason jar in the fridge)

• If your millet has a harsh aftertaste, this means it is rancid and you should discard it.

• It’s shelf life is not as stable as some other grains so do not purchase this one in bulk.

• I recommend purchasing your millet from small companies. In CO you can purchase your millet from CJ Milling www.cjmilling.com. If you don’t have a local source then opt to purchase millet from the refrigerator section of your natural grocery store.

How Do I use Millet Flour?

• Millet flour has a distinct sweet flavor. Purchase in small amounts since it can turn bitter rapidly. If you purchase from a small local company, ask how fresh the flour is. You can also grind your own millet into flour in a high- power blender. Store the flour in the freezer to maintain freshness.

What Else Should I know about Millet?

• Millet contains goitrogen, which is a substance that can interfere with thyroid hormone manufacture. Thus, if you have a thyroid issue, just don’t eat millet every day. But still feel free to consume it in moderation.

• Although it is a gluten free grain/seed, those with celiac disease should start off with a small amount to see if they tolerate it. This is because millet does contain prolamines that are similar to the alpha-gliadin of wheat. That being said, millet is usually well tolerated by those with celiac disease.

• Millet is a GMO free grain and is not sprayed according to Jennifer at CJ Milling in CO. She stated that millet is a very safe grain to grow even conventionally since it is not a GMO nor sprayed crop. You may see organic millet in your store-this is where you save your money and buy this grain/seed non organic.

Recipes: Check out these recipes on the Tru Foods Blog (recipe tabs should pop up at end of the article)

Spiced Pumpkin Millet “Oatmeal”

Kale Millet Egg Bake

Cauliflower Rice with Millet

One Pan Chicken and Millet with Vegetables

Millet PB Chocolate Chip Cookies http://trufoodsnutrition.com/millet-peanut-butter-chocolate-chip-cookies/

Orange Millet Pancakes

Sources

Murray, M. (2005) The Encyclopedia of Healing Foods. NY: Atria Books

Rogers, J. (1991) The Healing Foods Cookbook. PA: Rodale Press.

Wood, R. (2010) The New Whole Foods Encyclopedia. NY: Penguin Press

http://www.Whfoods.com/genpage.php?tname=foodspice&dbid=53

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. Call today at 303-522-0381

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC.

For more information visit www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today!

For more information for your nutritional needs please visit Karen at www.trufoodsnutrition.com

Millet Nutrition Facts

Serving Size 1 cup (174 g)

Amount Per Serving

Calories 210

Calories from Fat 15

% Daily Value*

Total Fat 0g

4%

Saturated Fat 0g

0%

Cholesterol 0mg

0%

Sodium 5mg

0%

Total Carbohydrates 40g

14%

Dietary Fiber 2g

8%

Protein 6g

15%

Vitamin A 0%

Vitamin C 0%

Calcium 0%

Iron 6%

Zinc 10%

Thiamin 10%

Riboflavin 8%

Niacin 10%

Vitamin B-6 10%

Folate 8%

Vitamin B-12 0%

Phosphorus 15%

Magnesium 20%

Vitamin D 0%

Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

Look on a bag of rice. Proso has better nutrition than rice in a number of categories including protein and fiber. And it is grown right here in Colorado.