I’ve been experimenting with Millet recently. While millet has been used primarily for birdseed and livestock fodder in Europe, it is now gaining popularity as a delicious and nutritious grain that has gained in popularity because it is naturally gluten-free.  It’s good for making creamy like mashed potatoes or fluffy like rice, and goes well with many types of food. It’s got a cous cous or quinoa like quality and is a very versatile grain – excellent for making porridge, salads and even cereal breakfast bars as I’ve just discovered. It’s also good source of some very important bone nutrients, including copper, manganese, phosphorus, and magnesium.

It’s also remarkably cheap coming in at about £2.50 kg. Not as cheap as cous cous but much more nutritious! I made a large batch up last week and we’ve been eating it for lunch sprinkled with sprouted chickpeas and salad. Here’s the recipe –

Weigh out 200g (1 cup) of dried millet. In a large, dry saucepan, toast the raw millet over medium heat for 4-5 minutes or until it turns a rich golden brown and the grains become fragrant. Don’t let it burn. Add 2 cups of water and a pinch of salt, give it a good stir and bring to the boil. Simmer with the lid on until all the water is absorbed (about 15 minutes). Switch off the heat and let the millet stand and steam for 10 minutes – this way all the water is absorbed and the grain becomes lovely and fluffy.

Millet (like cous cous) is very versatile, so it’s a perfect way to get rid of leftover veg. I used cucumber, tomato, some grated red cabbage, fresh herbs and sprouted chickpeas and seasoned with salt, pepper, lemon juice and olive oil. It would be delicious with some crumbled feta and toasted nuts and seeds too!

Budget?

200g millet = 50p
Herbs = from the garden
Lemon, olive oil, salt & pepper = 20p
Vegetables & chickpeas = £1

Total = £1.70 for 4 (43p per portion)

I love parsnips, roasted and sweet on a Sunday lunch. But quite often there’s a lot leftover, or we get extra in our veggie box delivery, and if there are, this is what I like to turn them into –  a spicy soup.

Research shows that compounds found in parsnips have anti-inflammatory, anti-fungal, and anti-cancer function and offer protection from colon cancer and acute lymphoblastic leukaemia! They’re also a rich source of many B-complex vitamins such as folic acid, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid as well as vitamin K and vitamin E. And also contain healthy levels of minerals like iron, calcium, copper, potassium, manganese and phosphorus; important for bone and heart health.

All you need to do to make this soup is fry 2 white onions and 4 cloves of garlic in a little olive oil until soft and brown. Add 1 tbsp of garam masala and 1 small red chilli and continue to fry for a minute or two. Then add in 3 parsnips and 2 carrots chopped into small pieces. Add 100g creamed coconut and 6 cups of water. Season with salt and pepper and simmer for 30 minutes until the vegetables are soft enough to blend. If you’re using already roasted parsnips then this time will be much shorter. Blend with a hand blender and serve with crusty bread. It’s a Winter warmer.

Coconut  = 50p
Parsnips & carrots = 50p
Onions, garlic & chilli, garam = 15p
Total = £1.15 for 4 generous bowls