Health & Food

Sweet and Crunchy Millet and Oat Granola (low FODMAPs Friday!)

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Looking for a new favorite whole grain?  I’ve found one for you; millet.  Not only is it a whole grain, but it’s gluten-free (you know, in case that’s important for you).  Although millet may not have all the amazing qualities of a few of the other whole grains with which I’ve experimented (amaranth, teff, and quinoa as of lately), it’s still worthy of the World’s Healthiest Foods website. Check out all the benefits millet has to offer!  And if you don’t want to read, let me tell you briefly; 1-cup cooked millet contains a good source of thiamin and niacin, as well as zinc, manganese, and copper (all essential minerals) and lignans (which may be protective against hormone-dependent cancers such as breast and prostate cancer). And while I still haven’t tried it in any way other than baked in granola, you can find some other great millet recipes on Pinterest(it’s quite versatile, like so many other whole grains).

So, this is what it looks like in its raw state…..

And this is what it looks like right before it gets baked, along with some old fashioned oats (you have those in your pantry, right!?).

And this is what it looks like in the final product that I’ll be sharing with you today.  This granola is crunchy, sweet (but not too sweet) and filling. What more could you ask for?!  The only issue that I’ve found with all these tiny grains and seeds (amaranth, millet, chia to name a few) is that you really need to make sure to look at your teeth in the mirror before you leave for work.I was once at work for a full two hours before I realized I had a millet grain stuck in my teeth (along with chia seed). Thanks for telling me everyone, I really appreciate it

Sweet and Crunchy Millet and Oat Granola

Modified from a recipe found on www.GoldenPraireInc.com

Serves: 8

Ingredients

  • 2 1/4 cups rolled oats (use a gluten-free variety if needed)
  • 1/2 cup uncooked millet
  • 1/3 cup maple syrup (or honey)**
  • 1/4 cup peanut butter
  • 2 Tbsp. water
  • 1/3 cup pumpkin seeds
  • 1/3 cup sunflower seeds
  • 1 Tbsp. chia seeds
  • 1 Tbsp. sesame seeds

Directions

Preheat oven to 250 degrees.  Place rolled oats and millet on a baking sheet.  Roast for 1 hour.  In a small pan, melt syrup, peanut butter, and water together over low heat (or use a microwave-safe bowl).  In a large bowl toss the roasted oats and millet with the seeds and add the melted peanut butter mixture until completely coated.  Spread on an un-greased baking sheet and bake for 30 minutes.  Stir once or twice during baking. Cool completely and store in an airtight container

**NOTE:  If you are following a low FODMAPs diet use maple syrup instead of honey.  This is a gluten-free recipe.

Estimated Nutrition Facts for 1/8th of recipe
Source: CalorieCount.com

Nutrition Highlights:  Good source of fiber, iron, and protein. Loaded with healthy promoting unsaturated fatty acids, as well as (not seen on the label) magnesium and vitamin E.

I actually made this with a version of maple syrup that used half stevia, therefore it was fewer calories.  You could find this and other similar products online if you’re interested (the nutrition reflects regular maple syrup). This granola was in the word “Delicious”.  You could also add dried fruit at the end (after baking) if you’d like.  I don’t really dig dried fruit though, so of course, I didn’t choose to do this.

Perfect little mid-afternoon snack.

A perfect topping for my Greek yogurt and frozen blueberry breakfast.

Question:  Have you ever cooked with millet?

Thanks for reading!

The Candid Rd

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