Written by: Ceri, ZENXIN Masterchef
To upsize your rice bowl, one simple way is to add millet!
This tiny yet mighty alkaline, gluten-free grain supports gut flora with its high fibre content, reducing susceptibility to ulcers and colon cancer. Known in Traditional Chinese Medicine and Ayurveda as a healing food, millet is beneficial for sufferers of diarrhoea, Irritable Bowel Syndrome, and other bowel disorders. In addition, this grain is also helpful for diabetes type-2 as the high fibre content means that glucose is released slowly into the bloodstream. The millet also assists in reducing bile acid secretion and intestinal transit time, helping prevent the formation of gallstones.
Millet’s abundant flavonoids boost detoxification supporting both liver and kidney function and protect the body against oxidative stress. Some essential B-complex vitamins found in millet are thiamine B1, riboflavin B2, niacin B3, pantothenic acid B5, pyridoxine B6, folate B9 and choline (formerly known as B4) , all of which are beneficial for the central nervous system, and with phosphorus support formation, repair of cells.
To make the mineral content of magnesium, iron, phosphorus, zinc and selenium in millet more bioavailable, soak the whole grain overnight, this effectively reduces inhibitors such as phytic acid.
To further improve the nutritional profile of this recipe, root vegetables grown in healthy organic soil are specially chosen for their rich minerals and antioxidants. Purple and orange sweet potatoes are rich in fibre, with vitamin C, carotenoids and anthocyanins; beetroot contains purple betalain, are high in nitrates to support cardiovascular health plus fibre, folate and manganese. Carrots brimming with vitamin K and carotenoids are thought to lower the risk of certain cancers. Last but not least, sweet nutty parsnips with high folate and vitamin C content act on boosting your immune system.
These root veggies have been steamed whole in their skin to preserve the nutritional content. While the beetroot takes the longest to steam, the sweetness it rewards you at the end of the wait makes it worthwhile.
- Preparation: Overnight + 5 mins
- Cooking time: 40 mins + 5 mins
- Total: Overnight + 45 mins
- Serves: 2-4
- 1 cup Simply Natural Organic hulled millet
- 2 small ZENXIN Organic orange sweet potatoes
- 2 small ZENXIN Organic purple sweet potatoes
- 2 medium ZENXIN Organic beetroot
- 2 medium ZENXIN Organic parsnips
- 3 tbsp Simply Natural Black gold honey
- 20g organic grass-fed butter
- 3 tsp organic wholegrain mustard
- A few sprigs of ZENXIN Organic fresh thyme to garnish
- Rinse millet carefully through a fine sieve, cover with water and put to soak overnight.
- Next morning, drain the millet carefully and put to steam for 25 mins.
- Wash, top and tail the root vegetables and steam.
- Beetroot takes the longest (approx 40 mins) to steam, sweet potatoes, parsnips and carrots require 20 to 30 mins.
- As each item is steamed, allow to cool and peel off the skin and slice.
- Melt the butter in a ceramic pan and add the mustard. Turn off heat and add honey.
- Coat each vegetable separately beginning with parsnip and ending with beetroot.
- Fluff up the millet, plate into a serving dish, add each veggie after coating with sauce.
- Garnish with fresh thyme and any leftover sauce. Serve immediately.