Low FODMAP Tropical Millet Porridge
A soothing, Monash-verified gut-friendly tropical millet porridge safe for the IBS elimination phase, featuring hulled millet at 100g per serving with low FODMAP coconut, strawberries, and banana toppings.
Equipment
- Medium saucepan with lid
- measuring cups
- measuring spoons
- Wooden spoon or stirring utensil
- Fork (for breaking up the millet)
Ingredients
- FOR THE MILLET BASE
- 130 g hulled millet seed (safe low FODMAP grain)
- 417 g boiling water
- 1 pinch salt
- 170 g soy protein milk (or lactose-free milk / almond milk)
- FOR THE TROPICAL TOPPINGS
- 40 g dried shredded coconut (safe serving limit is 1 tbsp per bowl)
- 50 g fresh strawberries, quartered
- 60 g firm banana, sliced
- 12 g pure maple syrup (optional)
- 1 pinch cinnamon, to taste
Instructions
- 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.
- Once the millet is cooked you can then stir through your choice of low FODMAP milk until it is creamy (add more milk if needed). Divide between two bowls and add the tropical toppings.
Notes
Meal Prep Tip: Cook the millet base the night before and store it in an airtight container in the refrigerator for up to 3 days. In the morning, break up the grains with a fork, add your choice of low FODMAP milk, and reheat before adding fresh toppings. Safe serving limit for dried shredded coconut is 1 tbsp per bowl, do not exceed. Use soy protein milk, lactose-free milk, or almond milk (max 120ml) as your low FODMAP milk option.
Nutrition
Calories: 465kcalCarbohydrates: 57.7gProtein: 11.9gFat: 18.6gSaturated Fat: 12.3gSodium: 150mgFiber: 10.5gSugar: 10.6g
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