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Millet with Dried Fruit Compote

This delicious millet breakfast is a great way to start the day and carry you through the morning.

Prep and Cook Time: 30 minutes Ingredients: 1 cup millet dash of salt 2 cups water 1-½ cups dried apricots and prunes combined 1 cup chopped nuts and seeds such as walnuts, sunflower seeds, or cashews 2 cups orange juice, preferably fresh squeezed 1 TBS fresh lemon juice 1 tsp grated or 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.
2. Remove fruit with a slotted spoon to a small bowl. Continue to cook sauce reducing it to about half in volume.
3. Return fruit to sauce. 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.
4. Stir chopped nuts or seeds into the millet at end of cooking. Top with stewed fruit sauce and a little vanilla yogurt.

Serves 4

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Millet with Dried Fruit Compote is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Millet with Fruit Compote 1.00 serving 272.78 grams 581.69 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin C 69.98 mg 116.6 3.6 excellent omega 3 fatty acids 2.12 g 88.3 2.7 excellent manganese 1.68 mg 84.0 2.6 excellent copper 0.93 mg 46.5 1.4 good dietary fiber 9.87 g 39.5 1.2 good tryptophan 0.10 g 31.3 1.0 good potassium 1082.43 mg 30.9 1.0 good magnesium 120.97 mg 30.2 0.9 good vitamin B1 (thiamin) 0.43 mg 28.7 0.9 good phosphorus 267.26 mg 26.7 0.8 good folate 103.64 mcg 25.9 0.8 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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