Jonathan - Millet: The Ultimate Recipe Guide - Over 30 Gluten Free Recipes

Millet The Ultimate Recipe Guide Copyright ENCORE PUBLISHING. All rights reserved. This book is copyright protected and intended for personal use only. You may not amend, distribute, sell, use, quote, or paraphrase any part of or any content within this book without the full consent of the author, publishing company, and/or copyright owner. Making copies of these pages or any portion for any purpose other than your personal use is a violation of United States copyright laws. DISCLAIMER Encore Publishing and its authors have used their best efforts in preparing these pages and their publications.

Encore Publishing and its authors make no warranty of any kind, expressed or implied, with regard to the information supplied. LIMITS OF LIABILITY Encore Publishing and its authors shall not be liable in the event of incidental or consequential damages in connection with, or arising out of, the providing of the information offered here. Want Free Ebooks Every Week? Receive free ebooks delivered directly to your inbox! We promote our eBooks FREE for the first 5 days of every publication. That means you will be the first to know when new books are published. (up to 5 books per week!) That is a lot of books! Not to mention our other exclusive promotions. Our collection encompasses a wide variety of topics including healthy natural foods, food allergy alternatives, gourmet, desserts and pastries.

Just to name a few. CLICK HERE to start receiving your free ebooks! Encore Publishing Presents Millet - The Ultimate Recipe Guide View the complete Best Selling Recipe Book Series HERE. Wheat Free Mom Wheat Free Mom provides Gluten-Free Recipes, as well as tips & tricks for those living the gluten-free lifestyle. A wife and proud mother of 3, I have had a love/hate relationship with food my entire life. For me, food allergies and intolerances have come and gone, which meant constantly reframing what I could and could not eat. Being diagnosed as Celiac three years ago was actually the best thing that could have happened to me! My mission with Wheat Free Mom is to provide you with the opportunity to say the same thing.

Not only does Wheat Free Mom provide gluten free recipes at no cost that taste great, but also recommends tasty gluten-free packaged food and offers tips on maintaining a gluten-free lifestyle while still enjoying the adventure. Click Here to view over 300 gluten free recipes at no additional cost! An Introduction Dont give up on millet if you hear someone dismiss it as birdseed. Millet is a common ingredient in birdseed, but its also a healthy food for human consumption. It's a gluten-free grain and a good source of protein. You can also count on getting fiber and more than 10 percent of the recommended dietary allowance of six vitamins and minerals. Millet refers to a family of several different types of small-seeded grains.

While its a dietary staple in various regions around the world, millet is not as common in the American diet. Its mild flavor makes it a versatile ingredient. You can make it savory and mix it with veggies, chicken and your favorite seasonings. It also works well topped with fruit and nuts, just like a bowl of oatmeal in the morning. Prepare millet by boiling it in water until the grains are tender. If you toast it before boiling, youll get a fluffier texture.

Grinding the grains before cooking creates a creamy texture. Carbs and Protein One cup of cooked millet has 207 calories and 41 grams of total carbs. The carbs consist almost entirely of starches, which digest slowly to provide long-term energy. Youll also get 2 grams of fiber and 6 grams of protein. Even though this makes it a good source of protein, millet is not a complete protein because it doesnt have enough of one amino acid: lysine. Beans are good sources of lysine, according to the University of Maryland Medical Center, so if you mix them with millet, youll create a dish with quality protein.

Minerals For foods to qualify as a good source of any nutrient, one serving must provide at least 10 percent of the recommended dietary allowance, or RDA, for that nutrient, according to U.S. Food and Drug Administration regulations. An excellent, or rich, source supplies at least 20 percent of the RDA. By those guidelines, 1 cup of cooked millet is a good source of magnesium, zinc and copper and a rich source of manganese. Magnesium, copper and manganese are all essential for normal metabolism. Magnesium and manganese help build bones, while zinc produces protein and supports the growth of new cells.

Vitamins You will get a range of B vitamins from 1 cup of cooked millet. Its a good source of thiamin and niacin. It doesnt contain quite enough folate or vitamin B-6 to qualify as a good source, but youll still get 8 percent of your RDA from a 1-cup serving. All of these vitamins help convert food into energy. Theyre essential to maintain healthy skin and to keep your nervous system working properly, according to Harvard Health Publications. Folate ensures you have healthy red blood cells.

It also has such a vital role in the production of new cells that it prevents birth defects that occur in the first few weeks of pregnancy. Provides Antioxidants Eating millet may help to reduce your risk of developing chronic diseases. According to a study published in the "Indian Journal of Biochemistry and Biophysics" in February 2009, millet contains significant amounts of phenols. These compounds function as antioxidants that help prevent oxidative stress and damage in your body caused by harmful free radicals. A diet high in antioxidants may help to prevent degenerative diseases such as heart disease, cancer, osteoporosis and diabetes, according to a 2005 article in "The American Journal of Clinical Nutrition." Gluten-Free Food If you're following a gluten-free diet due to celiac disease, a wheat allergy or gluten intolerance, millet is a safe grain for you to consume. Cutting out gluten, the protein found in the grains wheat, rye and barley, can be challenging at first.

Hearty grains, such as millet, are an easy and filling alternative to gluten-containing pastas and bread products. You can also purchase or grind your own millet flour to use in gluten-free baking. It provides extra nutrition and flavor to breads, muffins and cereals. Vegetarian Protein Source Millet provides you with a good source of vegetarian protein. According to the U.S. Department of Agriculture, 1 cup of cooked millet gives you 6 grams of protein.

If you're following a vegetarian diet or simply trying to reduce your meat intake, millet is a good high-protein, low-fat addition to your pantry. However, millet does not contain all the essential amino acids that your body needs in adequate amounts. Pairing it with beans, such as making a millet and garbanzo bean salad, will give you all the amino acids your body needs to assemble proteins. Table of Contents Breakfast and Breads