📋 Ingredients (Makes 2–3 Servings)
- ½ cup hulled millet
- 1½ cups filtered water (or mild low-histamine broth)
- 1–2 tsp olive oil or tolerated fat (e.g., sunflower oil)
- Pinch of sea salt (optional)
- Optional: ¼ cup steamed swede or pumpkin for extra softness
👩🍳 Method
- Rinse millet well under cool water using a fine sieve.
- In a small pot, combine millet and water. Bring to a boil.
- Reduce heat to low. Cover and simmer for 18–20 minutes, until soft and water is absorbed.
- Remove from heat. Let sit, covered, for 5 minutes.
- Stir in oil and optional veg. Mash with a fork or blend for smoother consistency.
✅ Suitability Table
| Dietary/ALPIMS Need | ✅/⚠️ | Notes |
|---|---|---|
| Low-Histamine | ✅ | Cook fresh and eat promptly; millet is low histamine |
| Low–Moderate Salicylate | ✅ | Millet and olive oil are well tolerated |
| Gluten & Dairy-Free | ✅ | Naturally safe |
| GERD-Safe | ✅ | Mild, non-acidic, gentle on digestion |
| IC/PBS-Compatible | ✅ | Avoid salt or pair with soothing veg if flaring |
| Neurodivergent-Aware | ✅ | Soft texture, neutral flavor, adaptable to preferences |
| Low-GI / Anti-Inflammatory | ✅ | Fiber-rich, low reactivity, good for blood sugar support |
🍽️ Serving Ideas
- Base for poached chicken, zucchini, or steamed swede
- Mix with steamed pumpkin for orange mash
- Blend into millet congee with extra broth for Red Zone support
- Spoon into zucchini boats or serve chilled in sensory-friendly slices
