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Pack more energy into diet with healthy grains

Eating whole grains has proven health benefits. Changing only one meal a day to include whole grains is significant for those with high blood pressure or weight maintenance issues or others at risk for Type 2 diabetes.

Millet cooks like rice and can be used in pilafs or other rice dishes. It has a more complete amino acid profile than most grains, providing a higher quality protein. Millet can be ground into flour for baking.

Studies have shown that amaranth is also a good source of protein and contains the essential amino acid lysine that is absent in other grains. Buckwheat is second only to oats in proteins, contains a long list of minerals and is high in soluble fibre.

Millet, amaranth, quinoa and buckwheat are naturally gluten-free.

Amaranth or Quinoa Tabouli Salad

Tabouli is a Middle Eastern salad usually made with bulgur wheat.

  • 1 c. amaranth or quinoa 250 mL
  • 1 c. parsley, chopped 250 mL
  • 1/2 c. green onions, chopped 125 mL
  • 2 tbsp. fresh mint, optional 30 mL
  • 1/2 c. lemon juice 125 mL
  • 1/4 c. olive oil 60 mL
  • 2 cloves garlic, minced
  • 1 tomato, diced
  • lettuce leaves, whole

Simmer amaranth or quinoa in an equal volume of water for 12 to 15 minutes. Drain and cool.
Place all ingredients except lettuce in a mixing bowl and toss together lightly. Chill for an hour or more to allow flavours to blend.
Wash and dry lettuce and use leaves to line a salad bowl. Add tabouli and garnish with diced tomatoes.

Einkorn bread

Einkorn is one of the earliest cultivated wheats. A good loaf of einkorn bread has eluded me until now. I didn’t realize that einkorn flours are not all the same.

Many recipes were using white einkorn flour, which removes the bran and germ of the kernel and makes it easier for bread making.
Lemon juice and honey are natural dough enhancers.

  • 3 c. whole grain einkorn flour 750 mL
  • 1 1/2 c. water 375 mL
  • 1/2 tsp. instant yeast 3 mL
  • 1 tsp. fine salt 5 mL
  • 1 tbsp. lemon juice 15 mL
  • 1 tbsp. liquid honey 15 mL

Mix flour, salt and yeast. Mix liquid ingredients in a large measuring cup before adding to the flour mixture. Add liquid ingredients to dry ingredients, mix to incorporate all the flour. Cover tightly with plastic wrap or use a sealed bowl. Ferment for 12 to 13 hours.
When ready to bake, preheat a cast iron pot with lid in a 450 F (232 C) oven for 30 minutes. Place bread dough on a piece of parchment paper and place all in the preheated pot. Bake with the lid on for 30 minutes. Remove lid and continue to bake for 10 more minutes or until the loaf sounds hollow when tapped on the bottom.
Remove from pan and cool on a rack for one hour before slicing.

Millet Scallion Pancakes

They aren’t so much pancakes as latkes, traditional Jewish potato pancakes. They easily replace the potato or starch component of your meal.

  • 3/4 c. millet 185 mL
  • 1 1/2 tsp. kosher salt 8 mL
  • 1/2 c. reduced-sodium soy sauce 125 mL
  • 3 tbsp. rice vinegar 45 mL
  • 2 tsp. sugar 10 mL
  • 2 tsp. toasted sesame seeds 10 mL
  • 1 tsp. Sriracha sauce 5 mL
  • 8 green onions, thinly sliced, divided, plus more for garnish
  • 2 large eggs
  • 6 tbsp. buttermilk 90 mL
  • 3 tbsp. cornstarch 45 mL
  • 1 tsp. sesame oil 5 mL
  • 6 tbsp. vegetable oil 90 mL

Cook millet in a large saucepan of boiling salted water, stirring occasionally, until tender, 15 to 20 minutes, drain thoroughly and cool completely.
Meanwhile, whisk soy sauce, vinegar, sugar, sesame seeds, Sriracha, and 1/4 of green onions in a small bowl. Set sauce aside.

Whisk eggs, buttermilk, cornstarch, sesame oil, and 1 1/2 teaspoons (8 mL) salt in a medium bowl. Fold in millet and most of green onions.

Heat two tablespoons (30 mL) vegetable oil in a large nonstick skillet or cast-iron pan over medium high heat. Add heaping spoonfuls of millet batter to skillet, press to 1/4 inch (2 cm) thickness, and cook until golden brown, about three minutes per side. Transfer pancakes to a paper towel lined plate.

Serve pancakes with green onions, sour cream or Greek yogurt and reserved sauce.

Millet can be cooked two days ahead, cover and chill. Millet batter can be made six hours ahead, cover and chill.

Sarah Galvin is a home economist, teacher and farmers’ market vendor at Swift Current, Sask., and a member of Team Resources. She writes a blog at Contact:

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