Looking for a new breakfast idea for the weekend. This breakfast casserole is a spin on the popular oatmeal casseroles but I’ve changed it up to include low sugar and an easy to digest grain such as millet. Not that there is anything wrong with oats but for many people that suffer with digestive issues, oats can often cause a reaction like cramping, sore tummy, gas and bloating, nausea and perhaps diarrhoea. Some of these reactions occur because oats are often grown on a rotational basis along with wheat, rye or barley, which results in oats being contaminated by the gluten present in those grains. However, now you can buy oats that are not grown rotationally with other grains and therefore not contaminated by gluten. But it seems there are other problems with oats that make them hard to digest. One could be the phytic acid, commonly found on most grains and nuts. The simple solution is to soak the oats prior to cooking (preferably overnight). If there is still a problem then it’s possible the intolerance is caused by the oat protein, known as Avena Sativa. This would be true for my daughter, no matter how many different ways I would try and cook oats, it was always the same result, didn’t go down well and would cause a sore tummy and cramping. So as much as my daughter would love to eat oats the reality is oats did not love her.
The good thing about oats is the flavour. Oats often blend in easily in recipes and they have a wonderful creamy texture that makes them true comfort food. I’m always looking for other grains to substitute for oats but often left disappointed. That’s why when I made the Gingerbread Millet Breakfast Casserole I was delighted with the result. Creamy, soft, full of flavour and best of all, easy to digest. Topped with a fodmap friendly fruit such as berries or a small serve of banana and yogurt and you have the perfect breakfast. It stores well in the fridge and can be eaten hot or cold.
- 2 cups cooked millet (soaked overnight)
- 4 eggs (preferably free range or organic)
- ½ cup melted coconut oil
- ½ cup melted butter
- 2 cups milk (dairy, rice, almond)
- ½ cup rice syrup
- 4 tsp baking powder
- 1 tsp cinnamon
- 1 tsp allspice
- 1 tbsp ground ginger
- 1 tsp grated fresh ginger (optional)
- To cook millet, drain soaking water and place millet in saucepan with a pinch of salt and 4 cups of filtered water.
- Bring to the boil and then turn down to simmer with lid on.
- Simmer for approx 25 minutes or until all water has been abosrbed.
- Preheat oven to 180 ° C
- Combine millet with spices and baking powder.
- Whisk eggs with melted coconut oil and butter.
- Add in the rice syrup milk and beat well.
- Pour wet ingredients into dry and stir to combine.
- Pour mixture into a 35 cm x 25 cm (9 in x 13 in) greased casserole.
- Bake for 30-40 minutes.
- Serve warm or cold with fruit, yogurt or milk.
NB: For sugar free meal plan phase 1 (first 4 weeks), and anti candida omit rice syrup and replace with a couple of drops of stevia.
Do you use millet for anything? Would you try this recipe with oats or millet? Let me know how it turns out for you.
This recipe is suitable for:
- anti candida – omit rice syrup
- sugar free 1 – omit rice syrup