Millet is traditional in many cultures. Studies have shown that it effectively reduces blood triglycerides and probably is effective in combating cardiovascular disease. It helps in combating high blood sugar levels and cholesterol. It is a good choice for a diabetic eating program and is high in antioxidants.
Although it is naturally gluten-free certain random samples have found gluten cross-contamination. Be sure to read the label carefully if you require gluten-free foods.
Buckwheat on the other hand, also gluten-free, showed no cross-contamination. Buckwheat also lowers blood glucose levels.
I served these to my vegetarian sister and she loved them both. Her comment, "I feel like I am eating in a health food restaurant."
Millet Scallion Pancakes
These cook up similar to regular pancakes. There are bubbles that burst when it is ready to turn. My dough was quite soft but worked well. Scoop by large spoonfuls and press to flatten. Brown rice or quinoa can be substituted for the millet however, I have not tried it myself.
¾ cup millet
1½ teaspoon kosher salt, plus more
⅓ cup reduced-sodium soy sauce
3 tablespoons unseasoned rice vinegar
2 teaspoons sugar
2 teaspoons toasted sesame seeds
1 teaspoon Sriracha
8 scallions, thinly sliced, divided, plus more for serving
2 large eggs
6 tablespoons buttermilk or yogurt
3 tablespoons cornstarch
1 tablespoon toasted sesame oil
6 tablespoons vegetable oil
Cook millet in a large saucepan of boiling salted water, stirring occasionally, until tender, 15–20 minutes; drain, shaking off as much water as possible. Spread out on a rimmed baking sheet and let cool.
Meanwhile, whisk soy sauce, vinegar, sugar, sesame seeds, Sriracha, and ¼ of scallions in a small bowl; set sauce aside.
Whisk eggs, buttermilk, cornstarch, sesame oil, and 1½ tsp. salt in a medium bowl. Fold in millet and ¾ of scallions.
Working in 3 batches, heat 2 Tbsp. vegetable oil in a large nonstick skillet or well-seasoned cast-iron pan over medium-high heat. Add heaping spoonfuls of millet batter to skillet, press to ¼” thickness, and cook until golden brown, about 3 minutes per side; transfer pancakes to a paper towel–lined plate.
Garnish pancakes with green onions and serve with Greek style yogurt. Serves 8.
Millet can be cooked 2 days ahead; cover and chill. Millet batter can be made 6 hours ahead; cover and chill. The cooked pancakes can be frozen and crisped in a hot pan before serving.
Nutritional Information per serving
Calories (kcal) 220
Fat (g) 15
Saturated Fat (g) 2.5
Cholesterol (mg) 55
Carbohydrates (g) 18
Dietary Fiber (g) 2
Total Sugars (g) 2
Protein (g) 5
Sodium (mg) 670
Warm Buckwheat Salad with Roasted Shallots, Apples and Lettuce
1 cup coarsely cracked buckwheat groats or kasha
5 large shallots, peeled and quartered
2 tart-sweet apples such as Gala, cored and cut into 1/2-in. wedges
1 teaspoon kosher salt, divided
1 teaspoon pepper, divided
5 tablespoons olive oil, divided
3 tablespoons lemon juice
1 tablespoon Dijon mustard
1 teaspoon maple syrup
1 cup lettuce pieces
1/2 cup chopped flat-leaf parsley
Bring 2 cups water to a boil in a medium pot. Add buckwheat, cover, and reduce heat to low. Cook until water is absorbed, about 10 minutes. Set aside.
Slice apples into thin wedges and squeeze lemon juice over to prevent browning.
Preheat oven to 425°. Toss shallots with 1/2 tsp. each salt and pepper and 1 tbsp. oil, spread on a baking sheet, and roast, stirring occasionally, until lightly caramelized, 12 to 15 minutes.
Whisk together remaining 4 tbsp. oil, remaining 1/2 tsp. each salt and pepper, the vinegar, mustard, and honey in a large bowl. Add reserved buckwheat, apples and shallots, lettuce, parsley and toss gently. Serve.
Nutrition Information per serving
Calories from fat: 41%
Saturated fat: 1.6g