Millet Grain Bowl
This recipe contains key micronutrients that support the nervous system and production of our brain messengers involved with sleep and our daily circadian rhythms helping the body to regulate our sleep-wake cycle.
Millet benefits from being gluten free so it’s kinder on the digestive system. It’s rich in calcium (needed for nerve function) and probiotic fibre supporting the gut and the immune system. Crucially it also contains tryptophan, a compound required to maintain our sleep-wake cycle.
- 320 g Millet
- 680 ml Vegetable stock
- 100 g Spinach
- 45 g Watercress
- 1 Head of broccoli
- 320 g Garden peas
- 100 g Pistachios roughly chopped
- 60 g Pumpkin seeds and sunflower seeds
- 3 tbsp Cold pressed extra virgin olive oil
- Sea salt & black pepper
- 125 g Tahini
- 35 g Sesame oil
- 7 g Mustard powder
- 50 ml Filtered water
- Juice & zest of 2 small lemons
- Sea salt & black pepper
Place the millet and the vegetable stock in a medium sized saucepan, cover and simmer for 15-20 minutes until the stock has been absorbed and the millet has softened – tip: regularly stir the millet during cooking for a creamier finish.
Meanwhile steam broccoli over a pan of simmering water for 5 minutes, then plunge into a bowl of cold water to halt the cooking process.
Cook the peas in a saucepan of boiling water for 5 minutes, then then plunge into a bowl of cold water to halt the cooking process.
Make the dressing by combining all the ingredients in a bowl with a whisk.
Once the millet has cooked dress with the extra virgin olive oil (to help prevent it clumping together) and season to taste.
Now combine all the ingredients together in large bowl – a tip is to dress the broccoli and peas with the tahini dressing first and then mix everything through to prevent the leaves from wilting.
Notes: You can substitute any of the green vegetables and leaves with others e.g. kale, cavolo nero, savoy cabbage, bok choy, swiss chard, rocket, green beans, runner beans etc. However, it is important to keep the dark green vegetables as the main ingredients as these provide magnesium (energising), chlorophyll (cleansing), vitamin C (immunity), calcium (nervous system) and the cabbages are cruciferous vegetables (key players for liver detoxification). Combined these nutritional components significantly help support a sleep deprived body.
Notes: Dulse is a seaweed. Here it’s been used instead of salt to cut through the sweetness. However, it also benefits from being rich in iodine supporting the thyroid for energy and metabolism and rich in polyunsaturated omega 3 fatty acids vital for brain health to support sleep.
Source: Francesca Klottrup
- containing key micronutrients that support the nervous system and neurotransmitter production involved with sleep and circadian rhythm mechanisms e.g. magnesium, calcium, B vitamins, tryptophan, lactucarium etc.
- Millet will be soaked to defuse compounds termed as ‘antinutrients’ which can block other micronutrients being absorbed in the gut – discuss how we explore soaking of grains, pulses, nuts and seeds on NC diploma.
- Evaluate the versatility of this recipe, can be served hot or cold to work the energetics of the person – most of us live acidic heating lives, can disrupt our natural balance and disrupt sleep.
Swap millet for another gf grain.
Swap spinach for kale.
Peas for broad beans.
Broccoli for cauliflower.
It can be part of salad, side to a main course.
It’s important to be flexible with your approach in cooking to ensure you able to make healthy choices. On NC students gain an understanding of the different nutritional qualities as well as flavour profiles of different ingredients so to be adaptable with their recipe creations.