Millet and nut pilaf Recipe: Low Fat, Low Sugar
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Millet is best soaked for at least one hour in cold water before use. It should be placed in twice its own volume of water, brought to the boil and then simmered gently for 40 minutes. Millet keeps a firmer texture than rice. The larger green grained millets have a better texture than the smaller yellow grained millets.
For four people
8 oz / 200 g millet
1 oz / 25 g butter
1 small onion, finely chopped
2 tablespoons olive oil
4 oz / 100 g chopped mixed nuts. cashew nuts, peanuts, pine-nuts, flaked almonds, chopped hazel nuts, chopped brazil nuts or sesame seed
fresh herbs, chopped
soya sauce to taste
salt to taste
1 pint / 550 ml vegetable stock
Copyright Peter Thomson 2012-May-21
Why the low sugar, low fat lifestyle is easy
What is a healthy balanced diet?
Starchy foods - the basis of the diet
Plenty of fresh fruit and vegetables
Health is also dependent on exercise
Maintain a healthy body weight
Food Supplements pros and cons
Carbohydrates, Fats and Protein
Vitamins, Minerals and Trace Elements
Eat whole grain cereals, not highly refined flour
Further tips for a healthy lifestyle
How preserving affects nutrients
Getting Started - Changing your diet
Equipment for pressure cooking
Food mixers, food processors, grain mill
Ready meals, takeaways and cook/chill
Entertaining and special occasions
Picnics and children's party ideas
Diets for life stages - Pregnancy
Feeding Baby- breast or bottle
The Main Starch Grains: Wheat, Oats, Barley, Rye, Maize
The main starch grains: rice, millet and sorghum
Other starchy grains and flours: amaranth, buckwheat, quinnoa, teff, wild rice
Starchy roots and tubers: potato, sweet potato, jerusalem-artichoke, yam
Sesame, pumpkin, sunflower seeds
Starchy fruit: breadfruit, banana-plantain, water chestnut
Oils and fats: butter, olives, olive oil
Recipes for low-fat and low-sugar cookery
Rice with a hot vegetable sauce
Stuffed vine or cabbage leaves
Chestnuts with brussels sprouts
Chicken soup - pressure cooker
Vegetable spaghetti bolognaise
Low-fat yogurt sauces and dips
Spicy broad bean and pine kernel salad