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Millet with Dried Fruit Compote

This millet breakfast is so complete it is all you need for a very nutritious breakfast that will sustain you for a long time.

Millet with Dried Fruit Compote Prep and Cook Time: 30 minutes

Ingredients:
1 cup millet
dash of salt
2 cups water
1 ˝ cups dried apricots, and prunes combined
1 cup chopped nuts and seeds such as walnuts, sunflower seeds and, or cashews
2 cup orange juice, preferably fresh squeezed
1 TBS fresh lemon juice
1 tsp minced lemon zest
2 TBS honey
*optional vanilla yogurt

Directions:


  1. Cut dried fruit into quarters and simmer in small saucepan with orange juice, lemon juice, lemon zest and honey for just about 5 minutes. Remove fruit with a slotted spoon to a small bowl. Continue to cook sauce reducing it to about half in volume. Combine fruit and sauce.
  2. While sauce is simmering bring water to a boil over high heat in medium sauce or soup pan. Add millet and bring back to a boil. Cover, and turn heat to low. Cook about 15 minutes, or until the liquid is absorbed and the millet is tender.
  3. While millet is cooking combine nuts and place in the bowl of food processor. Process just for a minute to coarsely chop. Roast chopped nuts about 5 minutes in dry sauté pan, stirring constantly so they don't burn. Stir into millet at end of cooking. Top with stewed fruit and a little vanilla yogurt.

    Serves 4

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Millet with Dried Fruit Compote
1.00 serving
511.35 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin C 70.52 mg 117.5 4.1 excellent
manganese 1.20 mg 60.0 2.1 very good
vitamin B1 (thiamin) 0.63 mg 42.0 1.5 good
copper 0.80 mg 40.0 1.4 good
dietary fiber 9.76 g 39.0 1.4 good
vitamin E 6.74 mg 33.7 1.2 good
magnesium 129.95 mg 32.5 1.1 good
tryptophan 0.10 g 31.3 1.1 good
potassium 1072.20 mg 30.6 1.1 good
phosphorus 278.40 mg 27.8 1.0 good
folate 110.53 mcg 27.6 1.0 good
iron 4.61 mg 25.6 0.9 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Millet with Dried Fruit Compote

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