This tropical millet porridge is a great way to
start the day! It’s creamy and contains delicious hints of coconut, strawberry
and banana. Millet is a versatile low FODMAP grain and makes a great porridge
alternative if you can’t tolerate oats.
To make mornings easier, you can
cook the millet in advance and reheat it with low FODMAP milk in the morning (see
cooking notes).
Dried shredded coconut can contain moderate levels
of FODMAPs at a ½ cup serve. This recipe only contains 1 tablespoon per serve
so it is well within the safe low FODMAP limits.
Tropical Low FODMAP Millet Porridge
Serves 2
Cook time: 30 minutes
INGREDIENTS
- 130g (4.6oz or 2/3 cup) hulled millet seed
- 1 & 2/3 cups water (boiling)
- Pinch of salt
- 170ml (2/3 cup) soy protein milk (lactose free milk or almond milk)
Toppings
- 2 tbsp dried shredded coconut (1 tbsp per person)
- 6 medium strawberries (3 per serve)
- 60g common banana (30g per serve)
- Few pinches (up to ¼ tsp) cinnamon
- 2 tsp pure Maple syrup (1 tsp per serve)
METHOD
- Toast the millet seed in a saucepan over medium high heat for about 2-3 minutes until it starts to go golden. Add the boiling water and a pinch of salt. Then cover and simmer on the lowest heat setting for 15 to 20 minutes, until most of the water absorbs and the millet is soft. Allow to stand for 5 minutes.
- Peel and slice the banana, and cut the strawberries into quarters.
- Once the millet is cooked you can then stir through your choice of low FODMAP milk until it is creamy (add more low FODMAP milk if needed). Stir through the shredded coconut and a few pinches of cinnamon. Divide between two bowls and top with the strawberries, banana and a drizzle of pure maple syrup. Enjoy!
Notes for cooking millet night before: Complete step one in the method. Store
the millet in an air tight container in the refrigerator. In the morning break
up the millet using a fork. Transfer to bowls and add your low FODMAP milk.
Heat in the microwave until warm. Then stir through
the cinnamon, shredded coconut and low FODMAP fruit. Drizzle with maple syrup.
