Saturday, December 03, 2011

omega-3-rich millet recipe and giveaway contest

A sunshine-yellow, gluten free side, rich in omega-3s
Omega-3 fatty acids. You hear a lot about them in the media, because most Americans are deficient, but what are they. exactly? Omega 3s are basically good fats that support brain, eye and heart health. They are essential to the anti-inflammatory process.

Most people [are primed to] think that omega-3 fatty acids come from fish. Wrong! Fish get their omegas from algae. Most of the salmon that Americans consume actually comes from fish farms. Ironically, even though these farm-bred salmon are touted as good sources of omega-3s, they never even enjoy as much as a nibble of the power-packed algae that supplies omega 3s.

Lots of vegan food sources of omeag-3s exist. Personally, I'm not into algae, but I do add Green Superfoods Powder and ground flaxseeds to my smoothies. [Remember: you need to grind the flax or the beneficial omegas will right pass through your system with the rest of the seeds] Ground flax is also a nice nutty topping when sprinkled over salads and vegan gratins. Walnuts, soybeans and tofu are also excellent omega-3 sources, as is purslane–but it's rarely available here.

This wintry omega-3 millet recipe gets its flavor – and a boatload of phytochemicals–from an earthy triumvirate of mushrooms, and its sunny yellow disposition from a spoonful of turmeric. Did I mention that it's low fat? And if you're interested in trying a vegan omega-3 supplement, scroll down for the giveaway contest details...

This millet makes a tasty foundation for the Blackened Tofu in Isa Chandra Moskowitz' Appetite for Reduction, my latest obsession
oh! Mega-3 Mushroom Millet
  • 1/2 cup dried mushrooms [eg, porcini, oyster, black]
  • 1 cup water
  • 1 tsp oil
  • 4 garlic cloves, minced
  • 1 1/2 inch piece of ginger, peeled and minced
  • 1 shallot, thinly sliced
  • 1/2 pound mixed mushrooms, chopped [eg, cremini, shiitake, oyster]
  • Extra water, broth or white wine for low-fat sauteeing
  • 1 cup millet
  • 1 1/2 cups vegetable broth
  • 1 cup edamame
  • 1/2 tsp turmeric
  • 1/4 cup chopped walnuts, toasted
  • 1/4 cup parsley, chopped

Serves 4-6

  1. Soak dried mushrooms in 1 cup of hot water for at least 15 minutes. Set aside. [Do not toss water.]
  2. Heat oil in a large casserole over medium. Saute garlic, ginger and shallots until soft, about 5 minutes. If they start to dry out, sprinkle with a bit of salt, and add 1 T of water, broth or white wine to reconstitute. This keeps the dish low in fat.
  3. Add chopped mushrooms. Cook until soft. Again, continue adding more liquid as needed to water saute.
  4. Add soaked mushrooms, soaking water, broth, millet, edamame and turmeric. Cover and bring to a boil. Lower to a simmer and cook for about 20 minutes or until all the liquid is absorbed.
  5. Stir in parsley and fluff with a fork. Top with toasted nuts.
Ovega 3 Giveaway Contest
Ovega-3 is a vegan supplement that contains omega-3s in the form of DHA and EPA. The good folks at Ovega sent me some samples to try, and I'm hooked [pun kinda' intended]. I like the fact that I can get my daily dose of brain-boosting DHA and cardioprotective EPA in just one tablet.


Ovega-3 would like to give a bottle of their supplement to one lucky reader. All you have to do is leave a comment. Please make sure there's a way I can contact you, either via email or a blog. I'll pick one lucky winner late next week.

46 comments:

Anne said...

Hi Urban Vegan,
I could use some Omega 3! Can't wait to try the yummy millet recipe...

Amber Shea @Almost Vegan said...

This is one brand of vegan omega-3s I haven't tried, though I've heard a lot about it! I'd love to give it a shot.

Shanna Sandmoen said...

Oh, definitely need to get my Omega-3's in! ssandmoen(AT)yahoo(DOT)com

Lori said...

I only recently discovered your blog but am really enjoying it and can't wait to try some more of your recipes.

lizlemonnights said...

I've never used millet before. Super interested to give this a try!

hapa said...

I could definitely use that, I've only started eating vegan in the last few months and am still working on getting all my nutrients in!

Anonymous said...

Could definitely use some Omega-3's! Would love to try 'em.

shanna.sanders@gmail.com

Art You Dream About said...

You had me at "brain-boosting DHA"

Sherry said...

This millet recipe looks yummy. I need to look into this omega 3, I have not heard of this brand before. We usually buy Deva vegan DHA. Thanks!

Dan said...

Dynise,
Thanks for the tip on Omega-3. I just started cooking vegan for my wife and I six-weeks ago and am still learning about creating balanced meals. The need to include Omega-3 in our diet never crossed my mind. Thanks for the tip; it is one of the reasons I have your blog on my book mark bar. By the way, the Thanksgiving squash recipe you posted has become a favorite - and it's so quick and easy!

VeggieV! @Veggie V's Vegan Adventure said...

I'm always trying to get more Omega 3's in my diet. I've never tried a supplement though. Definitely interested!

In case my blog won't link, email is: veronicarice at hotmail dot com

Rebecca said...

Ahhh i've ran out of my vegan DHA and haven't found any at the stores near me :( this would be perfect!

Babette said...

That recipe looks very good. I don't have many good millet recipes, and I have great hopes for that one.

VirreVojj said...

Looks amazing, definatlely gonna try t!

wingraclaire said...

Thanks for the recipe, because I love millet! I was pretty sure I was the only one still cooking with it... because quinoa seems to be the new millet, somehow. But I will definitely make this recipe.

wingraclaire
hereswhatyouremissing.wordpress.com

selina said...

I haven't had millet recently but my aunt used to make it all the time when I was little. And the Blackened Tofu from AFR is SOOOOOOOO awesome!

Smoni Smo said...

Love your recipes and would love to try this new supplement.

Sarah said...

That millet recipe looks killer! And I could totally use an omega 3 supplement!

Julie said...

I would love to try this! Please pick me!

urban vegan said...

@Dan: Vegan or not, everyone needs omega-3s. Most of us Americans don't get enough.

Get Skinny, Go Vegan. said...

How cool. ANOTHER DHA/EPA supplement!! The demand must be growing because there were not that many just a few years ago!!

The millet looks great!

The Veggie Queen said...

The recipe sounds great. I really like millet and the ingredients you've chosen to include.

Many people need more Omega 3 fatty acids (which are called essential because they are) so it's great that this supplement is available.

Maida W. Genser said...

I tried another (un-namaed) brand of vegan Omega 3 (DHA and EFA) but had problems with capsules breaking in shipment, making the capsules stick together and lasing some of the fluid. Hopefully this new product is better made. I want information on where to order it.

BoulderVegan said...

Can't wait to try this recipe! Looks yummy!
I'm currently breastfeeding and have been looking for a goof vegan DHA supplement. I'd love to try this one!

ashley@BoulderVegan.com

BoulderVegan said...

*good* :)

Millie said...

oh i would love to enter your giveaway and the millet recipe sounds divine.

Summer said...

I never know what to do with millet. I think I should get some and just give this a try.

Chris said...

I'm still working out the whole balanced diet thing with no time due to grad school. I am currently taking several vitamins in the meantime, but I don't think I've thought about Omega-3.

Stephee said...

I'd love to try these! I use Whole Foods brand now.

KTBuns said...

Ooh, this would be great to win!!

Jess said...

Sounds awesome and delicious!

veganlovestocook said...

so, is it just the walnuts in the recipe that are rich in omega 3's?

Kathy Porembka said...

I tried the recipe and it's a hit! My entire family loved it at a pot-luck. I am vegan and pregnant and my doctor has suggested omega 3's, but I'm still not taking them at 4.5 months. I would love a sample, the Doc says, "go for it!"

Carolyn said...

Ooh, ooh! Pick me!! seacrab1(at)hotmail(dot)com

dreaminitvegan said...

This sounds great! I'm always up for trying new omega 3's. I have a 13year old who is also vegan and I'm always trying to get the best nutrition into him.
Oh and that millet recipe sounds awesome.

BrooklynHeart said...

Would certainly love to try Ovega 3!... but guh, I want to try that recipe!

You can reach me at girlfebruary@hotmail.com

Liz - Comfortisse Bra said...

I have Eczema and my natural path told me to take a omega 3. Glad to come across a recipe that has a lot of it. Looking forward to trying out this recipe.

robyn said...

thanks for the giveaway & the yummy recipe!

Roo said...

Sweet deal! Thanks for the recipe -- I've been meaning to try millet out.

Unknown said...

Yeah, Millet - thanks for the recipe!

notatwit said...

I'd love some more omega 3 in my diet - I eat flax in my smoothie every morning, but this would be even better...

PurpleLarkspur said...

I would love to try this!

larkspurpurple (at) gmail.com

Millie said...

I am having a giveaway. hope you enter to win..millie

http://nuestracena-vegancuisine.blogspot.com

trevor said...

yes to more recipes with edamame! I try to eat wildwood soyogurt as many mornings as possible to keep up with my omega 3's but I would love to have these supplements to maintain the balance.

InsufferableVegan said...

Hi, I thought that while many sources can provide Omega-3s, only algae derived ones have DHA. Am I wrong about that?

Danielle said...

I would love to try this!

wilkerson.danielle@gmail.com