Quick Apple Cinnamon Millet

2 cups cooked millet
4 apples
1 lemon
1/2 teaspoon cinnamon

1 TBSP raw sugar

1/4 cup walnuts

Core and slice apples thinly. Mix with cinnamon and sugar, and microwave 5-10 minutes until apples are soft. Mix in millet and walnuts and serve warm.

Jam-filled Protein Muffins

1/2 c whole wheat flour
1/2 c cornmeal
1 1/2 TBSP brown sugar
1/2 teaspoon baking soda
1/4 teaspoon salt

2 scoops non-sweetened vanilla flavor protein powder

1 egg
1 cup (8 ounces) plain nonfat greek yogurt

1 tsp vanilla

3 TBSP natural jam or preserves (no added sugar)

Heat oven to 400 and spray a 6 cup muffin tin with cooking spray.

In a medium bowl, mix dry ingredients. In a small bowl, mix wet (except jam). Form a hole in the center and add wet ingredients into dry. Stir until just combined.

Split HALF of the batter between the 6 muffin cups. Add a 1/2 TBSP of jam to each in the center, and then distribute the last half of the batter over the jam. Firmly bang the pan on the counter after adding batter each time to flatten, and release any air bubbles.

Bake 15-18 minutes. Cool 5 minutes and move to a cooling rack. Let cool completely before storing.

160 calories (per 3" large muffin)

21g carbs

2 g fat

16 g protein

334 mg sodium

Summer Pesto

1 bunch cilantro, washed and dried
1 clove garlic, smashed
2 limes, zest and juice
1/4 cup roasted sunflower kernals
4 TBSP olive oil

Put first 4 ingredients in a food processor. Pulse while slowing streaming in olive oil.

This is delicious in place of your usual pesto. Try it on pasta salad, over sliced tomatoes and mozzarella, grilled meat, or on sandwiches.

Monkey Quesadillas

These are definitely more of a sweet treat than appetizer, but warm, gooey and perfect for hungry little kids.

Per serving:

1 high fiber/whole wheat tortilla
1 TBSP peanut butter
1 TBSP chocolate hazelnut spread

1/2 banana

Heat an indoor grill, grill pan, or skillet on medium-high heat. Spread peanut butter on one half of the tortilla, and chocolate spread on the other. Spray pan with cooking spray and lay tortilla down.

Thinly slice banana and place over the peanut butter side. Once bottom of tortilla is brown and crispy, fold in half with chocolate side over peanut butter and banana. Use a pizza cutter to cut into thirds.

Roasted Artichoke Salad

3 cups cooked millet (see cooking directions below)

2 lemons, zested and juiced
1 TBSP olive oil
1 clove garlic, grated
1/8 tsp black pepper
1 14oz can quartered artichoke hearts, drained
3 scallions, thinly chopped
1/2 cup chopped cilantro (about 1 fistful whole)
1/3 cup dried cranberries
1/4 cup walnuts

In a serving bowl, whisk lemon, olive oil, garlic, and black pepper until combined. Add millet and stir well to coat. Set aside.

Set broiled to high. Spray a small baking sheet with cooking spray and spread artichokes in a single layer. Spray the tops with cooking spray, and sprinkle with salt and pepper. Roast 5-10 minutes until slightly charred. Add to millet.

Wipe small baking sheet and spread walnuts out. Toast under the broiler for 3-5 minutes, watching carefully. Add to millet.

Add scallions, cilantro and cranberries. Let stand at least 30 minutes to allow flavors to combine.

Stats:

210 calories

33g carbs

6g fat

6g protein 

4g fiber 

193mg sodium  

HOW TO COOK MILLET

Heat a deep skillet on high heat. Add 1 cup of dried millet and toast 3-4 minutes until golden, being careful not to let it burn and lowering the heat if necessary. Add 2 cups boiling water and reduce heat to medium. Cook 20-25 minutes until liquid absorbed and fluff with a fork.