Diet Tips:Low FODMAP Summer Millet Salad

By Alana Scott, low FODMAP cook from A Little Bit Yummy 

Image via Alana Scott- A Little Bit Yummy

This low FODMAP summer millet salad makes the perfect salad to take to a summer BBQ! I also love mixing pan-fried fish through the salad to create a light main meal. It is packed full of low FODMAP veggies and refreshing summer flavours. Millet is a relatively unknown low FODMAP food that comes from an ancient seed and is naturally gluten free. It has a light and ever so slightly nutty flavour, which makes it a perfect substitution for bulgar (bourghal) wheat (high FODMAP in serves greater than ¼ cup).

Buying tips: Make sure your low FODMAP stock doesn't include onion, garlic or other high FODMAP ingredients. Garlic infused oil is often found in the oil section of the supermarket.

Summer Millet Salad       ............................................................................................. Serves 6 Cook time: 30 minutes .............................................................................................. INGREDIENTS 200g (7.05 or 1 cup) hulled millet seed  500mls (2 cups) low FODMAP stock (chicken or vegetable) 4 common tomatoes 1 red capsicum (bell pepper) 1 large cucumber 40g (1 &1/2 cups or 1.41oz) rocket (arugula) 15g (1 cup or 0.53oz) fresh parsley 18g (1/3 cup packed or 0.63oz) spring onion (green tips only) 6g (1/3 cup or 0.21oz) fresh basil 2 tsp garlic infused oil 3 tbsp olive oil 3 tbsp lemon juice, 2 tsp zest (2 large lemons) Salt & pepper .............................................................................................. METHOD 1. Place the millet in a medium sized saucepan with the low FODMAP stock. Add a pinch of salt. Cover the saucepan with a lid and place over medium high heat. Bring to a rolling boil and then turn down the heat to low. Allow to simmer for 15 to 20 minutes or until the liquid is absorbed. Remove from heat and stand for 10 minutes to allow the millet to become fluffy. 2. While the millet cooks, prepare the salad ingredients. Deseed and dice the tomatoes and red capsicum (bell pepper), peel and dice the cucumber, roughly chop the rocket (arugula), and finely chop the parsley, basil and green spring onion tips. Zest one of the lemons. Juice the lemons. 3. Place the cooked millet into a large salad bowl. Add the vegetables and herbs. Pour over the garlic infused oil and olive oil, add 2 teaspoons of lemon zest, and 3 tablespoons of lemon juice. Season with a few grinds of black pepper. Mix the salad well. Taste and add more lemon juice or salt as needed. 4. Keep chilled until you are ready to serve. This dish is lovely on its own or makes a great side salad.                .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION per serve Energy total Protein Fat total          - Saturated Carbohydrate Fibre 1345KJ 10.6g 16.4g 2.3g 30.8g 5.4g

Diet Tips:Tropical Low FODMAP Millet Porridge Recipe

By Alana Scott, low FODMAP cook from A Little Bit Yummy 



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 Millet porridge 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 1. 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.  2. Peel and slice the banana, and cut the strawberries into quarters. 3. 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.               .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION per serve Energy total Protein Fat total          - Saturated      Carbohydrate      Fibre 352KJ 3.8g 2.6g 0.003g 7.9g 1.6g