Healthy Cooking: Making Millet & More, Val Wilson

Cooking for the holidays can be a joy or stressful. Here are some tips to keep things upbeat. Use recipes that are simple when making dishes for the holiday. Trying to follow an elaborate recipe can create stress, especially if you spend a lot of time on it unsuccessfully. Prepare some dishes ahead so you’re not overwhelmed on the big holiday. Loafs can be made the night before, or even a couple of days ahead, and refrigerated. Then all you have to do is bake it the day of your holiday dinner.  


Millet is creamy, nutty, slightly sweet, and gluten free, plus the easiest whole grain to digest. Millet has a high amino acid protein profile and iron content. It also contains B vitamins, phosphorus, 15 % protein, and feeds and nurtures your spleen, pancreas, and stomach.  


Tempeh is a complete protein containing all eight essential amino acids, and is 19.5% protein. Made by partially cooking, then fermenting soybeans, tempeh is easy to digest. Soybeans have easily absorbable iron, many B vitamins, and carotin, and support detoxification. Known for promoting vitality, and having anti-cancer properties, soybeans feed and nurture the lung and large intestines.


Kudzu is a thickening agent that is also very medicinal. When purchased, it looks like white chunks. Dissolve the chunks in water before adding them to the hot gravy for thickening. Kudzu helps to alkalize your body, relieve stiff muscles, and may help relieve migraine headaches by dilating blood vessels. The plant arrowroot is also a thickening agent used in cooking. Arrowroot is very soothing to your digestive tract.  


Tempeh Millet Loaf with Onion Gravy 

1 cup millet 
2 cups water 
1/2 tsp. sea salt
1 (8oz.) package tempeh 
1/2 onion (diced) 
3 garlic cloves 
1/4 cup walnuts 
3 T. tamari
5 T. tahini 
1 tsp. basil 
1 tsp. marjoram
1/2 tsp. paprika 
1 carrot (grated) 
1/2 cup rolled oats 
2/3 cup water

Put millet in a soup pot with 2 cups of water and bring to a boil. Boil for 2 minutes, reduce heat to low, cover and simmer 20 minutes until all water has been absorbed and millet is soft. Let sit 5 minutes, then stir in the 1/2 tsp. sea salt. Puree the tempeh, onion, garlic, walnuts, tamari, tahini, basil, marjoram, and paprika until smooth. In a large bowl, mix together the millet, pureed tempeh mixture, grated carrots, rolled oats, and water. Press into an oiled loaf pan, bake at 350 degrees for 45 minutes. Let sit for 5 minutes before cutting. 

Onion Gravy 

4 cups water 
1/2 onion (diced small) 
1 tsp. sea salt 
3 T. tamari 
4 T. kudzu or arrowroot, dissolved in 1/2 cup water 
1/4 cup minced parsley 

Bring water to a boil in a pot. Add the onions, reduce heat, and simmer for 5 minutes. Add the sea salt and tamari. Simmer for 5 more minutes. Dissolve the kudzu or arrowroot in the 1/2 cup water and add to the pot, whisking as you add the thickening agent. Gravy will thicken as it continues to cook. Turn off heat once thick, and add the parsley. 

Chef Valerie Wilson, aka Macro Val, has been teaching cooking classes since 1997. She now offers cooking classes you can attend through Zoom. Visit http://www.macroval.com.for class schedule, purchase of any of her five cookbooks, phone consultation appointments, or radio show, Facebook Macro Val Food.

Excerpted with permission from the Winter 2020-2021 issue of Health & Happiness U.P. Magazine. Copyright 2020, Empowering Lightworks, LLC. All rights reserved.

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