Weeknight Dinner: Millet Skillet

There’s toasted millet in my skillet tonight. I added the freshly cooked millet to a variety of veggies and black beans steamed in kalamata olive water.

Let me answer a few questions you have at this point.

QUESTION #1: Why TOASTED millet?

ANSWER: Untoasted millet is bland. Toasting your millet in a dry non-stick pan adds a bit of nuttiness (and flavor depth) to your millet. It is times like this where I appreciate the value of my investment in a small Berndes brand non-stick skillet that is a perfect accessory for oil-free cooking.

METHOD: Add dry millet to a dry, non=stick skillet on medium heat. Stir occasionally with a wooden or silicon-coated spoon, and heat for 4-5 minutes, being careful not to scorch the millet.

Thank you, Cathy Fisher of www.straightupfood.com for introducing me to the Berndes brand, made in Germany, for a truly non-stick, oil-free cooking experience.

QUESTION #2: Kalamata water? What’s that?

ANSWER: I have to thank Katie Mae of The Culinary Gym in Sonoma County, California ( www.TheCulinaryGym.com ), for introducing me to homemade olive water. If you want added flavor with no added oil, you can try this creative substitute for olive oil:

  • Olives PLUS Water

Add about six kalamata (or your favorite) olives to your blender with enough water so you can buzz these two ingredients into liquid.

With this magical olive water, you can steam, rather than saute, your veggies. Just put a lid on a large skillet over medium heat for about 5 minutes and voila! you have veggies ready to mix into whatever grain you just finished cooking on another stove burner.

Note: We all need FAT in our diets. We don’t need PROCESSED OILS in our diets. Our bodies will thank us for any meals where we skip the oil, not the fat.

 

Let’s talk about millet. Millet is gluten-free. It is also a great component of a diet aiming for reduced carbs. Occasional consumption of millet, NOT daily consumption of millet, is my recommendation. Why? Because Millet interferes with your thyroid’s use of iodine.

Millet is a good source of protein, manganese, magnesium, phosphorous, copper, zinc, niacin (vitamin B3), thiamin (vitamin B1), and zinc.

My tip is to toast it and mix it with a variety of whole foods and enjoy!

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RECIPE:

Millet Skillet, by Veganbythebook

MAKES: 6-8 servings

INGREDIENTS:

  • I cup toasted millet (see instructions above)
  • 2 cups water
  • ¼ – 1/3 cup olive water (see instructions above)
  • 1 can (15 ounces) organic black beans, drained and rinsed
  • 1 ½ cups frozen corn
  • 1 cup broccoli florets
  • About 1 cup beet greens, chopped
  • 2 tablespoons fresh basil, chopped
  • ¼ teaspoon ground cumin
  • 1 – 2 tablespoons lime juice (to taste)
  • Freshly cracked ground pepper to taste

DIRECTIONS:

  1. Bring water to a boil in a medium saucepan. Add the toasted millet and cover. Reduce heat to low and cook for about 30 minutes.
  2. While the millet is cooking, make the olive water in your blender.
  3. Add the olive water to a large skillet on medium heat. Then add the black beans, corn, and broccoli and cover the skillet.
  4. After 5 minutes, stir into the skillet of veggies the cooked millet, beet greens, basil, cumin, and lime juice. Reduce heat to low for 5 minutes.
  5. Add cracked pepper and serve.

NUTRITION SUPERSTAR: Beet Greens

Beet greens are mild tasting and are a rich source of

  • Vitamin K
  • Vitamin A
  • Vitamin C
  • Copper
  • Vitamin B2 (Riboflavin)
  • Manganese
  • Potassium

Beet greens are also a good source of

  • Magnesium
  • Vitamin E
  • Calcium
  • Iron
  • Vitamin B1 (Thiamin)
  • Vitamin B6 (Pyridoxine)

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