Gluten-free wholegrain salads for autumn: teff and millet recipes

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Consuming wholegrains doesn't need to be limited to heavy loaves of bread and starchy porridges. Traditional, unrefined wholegrains are a great addition to a leafy green salad: they can be sprinkled on top as garnish, used as a base for roast vegetables, or toasted into a crunchy crouton.

Millet

Gluten-free millet is a small grain with a light flavour. It can be used as a base for porridges and pancakes, and be added to soups and stews as a bulking agent during the final stages of cooking. Millet salads are also quick and easy to prepare.

Preparation

Millet can be soaked before cooking. This is an optional step, but it will shorten the cooking time and make the millet easier to digest by reducing the amount of naturally occurring phytic acid. The best method is to cover the grains with warm water and a teaspoon of apple cider vinegar or lemon juice. Rest in a warm spot overnight and drain and rinse before cooking.

Millet with roast beetroot and pistachio salad

Ingredients

3 small beetroots, rinsed and trimmed

1½ cups vegetable stock or water

¾ cup millet (dry volume)

1 stick of celery (leaves included), finely chopped

¼ cup medjool dates, pitted and finely chopped

1 ripe orange, peeled, pith removed and sliced into small pieces

1 generous tbsp sherry vinegar

¼ cup flat-leaf parsley, finely chopped

¼ cup pistachios, lightly toasted

seeds from ½ pomegranate

1 heaped tbsp goji berries

a few sprigs of fresh mint

olive oil as required

Method

1. Remove the green tips from the beetroot and scrub off any dirt. Season with salt and pepper and massage generous amounts of olive oil and vinegar into the skin. Wrap them in foil or place them in a small, covered baking dish and bake for 20-30 minutes in a preheated 200C oven until soft.

2. Once cooked, allow the beetroot to cool before slicing into small bites.

3. Prepare the millet by putting it into a small saucepan with the vegetable stock. Bring to a boil and gently simmer, stirring occasionally. Keep the pot partially covered and cook for 15-20 minutes, or until soft. Check liquid levels regularly and add water if required.

4. When the grain starts to soften, remove the lid and boil off any excess liquid.

5. Season generously and drizzle millet with a teaspoon of olive oil before fluffing it with a fork. Remove from heat and set aside.

6. Mix the celery, dates, orange, parsley, goji berries and beetroot through the millet. Garnish with pistachio nuts, mint and pomegranate seeds and serve immediately.

Teff has traditionally featured in Ethiopian cuisine as injera, a fermented flatbread served with meals. Recently it has become a familiar staple ingredient in a wide range of gluten-free waffles, muffins, pancakes and salads.

Teff has a similar consistency to semolina and polenta. Its rough texture works especially well when cooked into a thick porridge but, when cooled, it can also be toasted to make crispy croutons and crispbread.

Brussels sprouts salad with toasted teff croutons and bacon

Ingredients

1 medium or large cos lettuce, washed and outer leaves removed

1 large avocado, sliced into 1cm cubes

3 large-sized preserved artichoke hearts, finely sliced

2 large free-range bacon rashers, cut into small cubes

2 cups brussels sprouts

2-3 tbsp olive oil

2 tsp apple cider vinegar

½ cup wholegrain teff

1 tbsp psyllium husk

1 cup water

Pinch sea salt

Method

1. Prepare the croutons: combine the teff and water in a small saucepan and bring to a boil. Reduce to a gentle simmer and cook for 15-20 minutes or until soft and no longer crunchy.

2. Season to taste, stir through the psyllium husk and simmer any excess liquid from the pan. Remove the saucepan from the heat and pour into a small, square-shaped dish (the teff mixture should be 1-2cm high). Refrigerate until firm.

3. Fry the bacon for 1-2 minutes on each side, or until lightly brown. Remove from the frypan and set aside.

4. Prepare the brussels sprouts by trimming off any brown or yellow leaves, rinsing them of any dirt and grit, and cutting any larger sprouts in half. Add them to the frypan with a dash of olive oil and saute over a medium heat for 10-15 minutes or lightly browned. Allow to cool to room temperature.

5. Take the teff mixture from the fridge and cut into 1cm cubes. Place on a baking tray and drizzle lightly with olive oil. Place tray in a pre-heated, fan-forced oven at 200C and bake for 15 minutes or until dry and crispy. Set aside.

6. Assemble the salad by tossing together the sprouts, bacon, preserved artichokes, cos lettuce and avocado. Season to taste. Mix the oil and vinegar then drizzle over the salad. Toss together gently and garnish with the teff croutons.