5 High-Carb Super Grains and Recipes for Athletes

Super Grain #5: Millet

Another gluten-free grain, millet is loaded with antioxidants and high in magnesium, a mineral that maintains muscle and nerve function. There are four types of millet: pearl, foxtail, proso and finger. In India, finger millet is most commonly used to make roti, a flatbread staple. In Africa, millet is typically eaten as a porridge.

Millet can be ground into flour and, because of its mild taste, can be combined easily with other flours in baking applications; it can be toasted and boiled for use in pilafs, casseroles, soups and stews; whisked with plenty of water, broth or milk to create a creamy substitute for oatmeal or polenta; and can be popped for a snack (like popcorn) or puffed for cereal.

Marshmallow Millet Treats Recipe

Ingredients
  • 1/4 cup butter, canola oil or coconut oil*
  • 4 cups sugar-free marshmallows (see recipe below)
  • 5 cups puffed millet cereal

Heat oil or melt butter in a large sauce pan over low heat. Add marshmallows and stir until melted. Cook for about 2 minutes, stirring constantly, then remove from heat. Add cereal, and stir until well coated.

Spray a 13x9-inch baking pan with nonstick spray. Cover bottom and sides with parchment or wax paper. Dump mixture into pan and spread out mixture evenly with a spatula. Allow mixture to cool in pan. When completely cool, cut into 2x2-inch squares.

*Can substitute peanut, almond or cashew butter for the oil/butter in this recipe to increase the protein and heart-healthy fat content of this recipe.

More: Healthy Fats: How Much Should You Eat?

Sugar-Free Marshmallows Recipe

Ingredients
  • 1 1/2 cups water
  • 3 tablespoons gelatin
  • 1/3 cup maple syrup or agave nectar
  • 2 teaspoons vanilla extract

Mix 1/2 cup water and gelatin together in a large bowl. Let sit for 10 minutes.

In a small saucepan over medium-high heat, heat 1 cup of water to boiling, then remove from heat.

With a hand mixer or standing mixer, begin mixing the water and gelatin mixture on low speed. Slowly stream in all of the hot water. Mix in maple syrup or agave and vanilla, then turn mixer speed to medium-high. Beat for 1 to 2 minutes, then increase speed to high; continue for 10 to 12 minutes or until mixture is thickened.

Spray a bread loaf pan with nonstick spray and line the bottom and sides with parchment paper. Pour marshmallow mixture into loaf pan, spreading mixture out with a spatula until even. Let sit at room temperature for 4 to 5 hours to set.

When set, grip the parchment paper and lift marshmallows out of pan. Cut into small wedges, and store in an airtight container in the refrigerator.

Note: You can find black rice in Asian markets, specialty grocery stores, and on Amazon.com. Buy farro, amaranth, teff and millet at health-food stores, in the specialty health foods aisles in some large grocery stores, and online from Bob's Red Mill.

More: 5 Plant-Based High-Carb Recipes for Athletes

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