With growing numbers of people developing gastrointestinal sensitivities to gluten (or Celiac disease) and many more wanting to lose weight, more and more are turning gluten-free (GF). Fortunately, the decision to go GF doesn’t necessarily mean that a person’s diet must become severely limited. There are quite a few gluten-free grains to choose from, including millet, sorghum, quinoa, chia seeds and teff. Below are three mouth-watering breakfast recipes that make use of millet and/or sorghum as an alternative to wheat.
Fluffy lemon chia seed pancakes
Cottage cheese in the batter makes these lemony pancakes light and fluffy, with a flavour reminiscent of cheesecake—a wonderful breakfast surprise! Chia seeds give them a cheerful polka-dotted appearance and a subtle crunch.
Makes 12 pancakes
» 2/3 cup (150 mL) millet or sorghum flour
» 1/3 cup (75 mL) tapioca starch
» 1/2 tsp (2 mL) baking soda
» 1/4 tsp (1 mL) fine sea salt
» 2 tbsp (30 mL) fine crystal cane sugar
» 1 1/2 tbsp (22 mL) chia seeds
» 4 large eggs
» 1 cup (250 mL) cottage cheese
» 1/2 cup (125 mL) milk
» 2 tbsp (30 mL) melted virgin coconut oil or unsalted butter
» 1 tbsp (15 mL) finely grated lemon zest
» Non-stick cooking spray
1. In a large bowl, whisk together millet flour, tapioca starch, baking soda and salt.
2. In a medium bowl, whisk together sugar, chia seeds, eggs, cottage cheese, milk, coconut oil and lemon zest until blended.
3. Add the egg mixture to the flour mixture and stir until just blended.
4. Heat a griddle or skillet over medium heat. Spray with cooking spray. For each pancake, pour about 1/4 cup (60 mL) batter onto griddle. Cook until bubbles appear on top. Turn pancake over and cook for about one minute or until golden brown. Repeat with the remaining batter, spraying griddle and adjusting heat as necessary between batches.
Tips:
» You can use 1 1/2 tsp (7 mL) lemon extract in place of the lemon zest.
» An equal amount of poppy seeds can be used in place of the chia seeds.
Storage Tip:
Let pancakes cool completely on a wire rack, then wrap individually in plastic wrap and store in an airtight container in the refrigerator for up to two days, or in the freezer for up to one month. Reheat in the microwave on High for 45 seconds, until warmed through (no need to thaw), or toast in the toaster oven for one to two minutes or until toasted and warmed through.
Baked millet, apple and raisin breakfast “cupcakes”
Part muffin, part cereal and 100 percent delicious, these portable millet “cupcakes” are the new definition of fast food.
Makes 12 cupcakes
» 12-cup muffin pan, greased
» 1 1/2 cups (375 mL) unsweetened apple juice
» 2 large tart-sweet apples (such as Gala, Braeburn or Golden Delicious), peeled and shredded
» 1 cup (250 mL) millet
» 3/4 cup (175 mL) raisins or other chopped dried fruit
» 1/4 tsp (1 mL) fine sea salt
» 2 tbsp (30 mL) warmed virgin coconut oil
» 1/2 cup (125 mL) chopped toasted nuts or seeds (optional)
1. In a medium saucepan, bring apple juice to a boil over medium-high heat. Reduce heat to medium-low and stir in apples, millet, raisins, salt and coconut oil; cover and simmer for five minutes. Remove from heat and let stand for 15 minutes. Uncover and stir in nuts, if using.
2. Meanwhile, preheat oven to 350°F (180°C).
3. Divide millet mixture equally among prepared muffin cups.
4. Bake for 25 to 30 minutes or until tops are pale golden and slightly puffed. Let cool in pan on a wire rack for 15 minutes, then transfer to the rack to cool completely.
Tips:
» An equal amount of olive oil or melted unsalted butter can be used in place of the coconut oil.
» An equal amount of amaranth or quinoa, rinsed, can be used in place of the millet.
Storage Tip:
Store the cooled “cupcakes” in an airtight container in the refrigerator for up to five days or in the freezer for up to three months. Let thaw at room temperature for one to two hours before serving.
Carrot bread with coconut and cardamom
The exotic scents of coconut and cardamom instantly elevate this quick and easy bread into a very special treat. It’s also loaded with good-for-you ingredients, which means you can savour it for breakfast and snacks.
Makes 12 slices
» Preheat oven to 350°F (180°C)
» 9- by 5-inch (23 by 12.5 cm) metal loaf pan, greased
» 2/3 cup (150 mL) sorghum flour
» 2/3 cup (150 mL) millet flour
» 2/3 cup (150 mL) potato starch
» 2 tsp (10 mL) GF baking powder
» 1 tsp (5 mL) ground cardamom
» 1/2 tsp (2 mL) baking soda
» 1/2 tsp (2 mL) fine sea salt
» 1 cup (250 mL) packed light brown sugar
» 2 large eggs
» 1/2 cup (125 mL) melted virgin coconut oil
» 2 cups (500 mL) shredded carrots
» 1 1/4 cups (300 mL) unsweetened flaked coconut
1. In a large bowl, whisk together sorghum flour, millet flour, potato starch, baking powder, cardamom, baking soda and salt.
2. In a medium bowl, whisk together brown sugar, eggs and coconut oil until well-blended.
3. Add the egg mixture to the flour mixture and stir until just blended. Gently fold in carrots and coconut.
4. Spread batter evenly in prepared pan and loosely tent pan with foil.
5. Bake in preheated oven for 80 to 90 minutes, or until top is golden and a tester inserted in the centre comes out clean. Let cool in pan on a wire rack for 20 minutes, then transfer to the rack to cool completely.
Tip:
An equal amount of olive oil or melted unsalted butter can be used in place of the coconut oil.
Storage Tip:
Store the cooled bread, wrapped in foil or plastic wrap, in the refrigerator for up to three days. Alternatively, wrap it in plastic wrap, then foil, completely enclosing bread, and freeze for up to three months. Let thaw at room temperature for four to six hours before serving.
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Camilla V. Saulsbury is a freelance food writer, recipe developer, cooking instructor and creator of the healthy cooking blog powerhungry.com. She has been featured on The Food Network, Today, Good Morning America and Katie, and in The New York Times. She is also a fitness trainer and endurance athlete. Camilla resides in Texas.Courtesy of Bob’s Red Mill Everyday Gluten-Free Cookbook by Camilla V. Saulsbury, 2015 © www.robertrose.ca Reprinted with publisher permission. |
