A dynamic of flavors and texture, this millet breakfast with spiced beets will definitely make you want to eat millet for breakfast...
Do you love it cooked, roasted, baked, or raw? Beetroot is one of those veggies that you can eat as dinner, snack, soup, salad, juice, pickles, in desserts, in bread, or for breakfast like in this millet recipe…
This millet breakfast will surprise you. It's sweet full of flavors, and healthy with lots of nutrients. The aroma of spices and especially the cardamon will make you want to make this millet recipe often.
I love to chew on the cardamon seeds, they have got a fruity refreshing aroma. To let the cardamon infuse well in this millet breakfast, or in any of your recipe that calls for it, make sure to smash the cardamon pod to release the small seeds.
This millet recipe calls for fresh shredded coconut, if you are a coconut lover, then you'll love this breakfast. However, you can use coconut flakes.
Is millet new to you? learn how to cook millet the best way
Let's look at the health benefits of beet .
Adding beets into your diet can help you improve your health in various ways. It also comes with a couple of healthy nutrients.
Oxidative stress:
- There're many reasons that can increase oxidative stress in your body. Your body knows how to balance between antioxidants and pro-oxidants molecules.
- Pro-oxidants normally cause oxidation which is known as reactive oxygen and nitrogen species (RONS). At low concentrations, RONS play essential roles at the cellular level.
- However, prolonged exposure to RONS can weaken cell's antioxidant defense thus causing an imbalance (Oxidative Stress), which can eventually lead to diseases.
That's when beetroot comes to your rescue…
- Beetroots are very high in antioxidants. Belatain is pigments that give beetroot its color, they're antioxidants that have shown to have high antioxidant and anti-inflammatory properties.
- Belatain has particularly been studied to prevent cells from oxidative injury.
- Some studies have shown that beetroot, especially juice, protects your DNA against oxidative damage.
- These antioxidants have made beetroots to be considered in clinical diseases caused by Oxidative Stress and Chronic Inflammation, like liver disease, arthritis, cancer, and others…
Anti-inflammation:
- In a study, Osteoarthritis patients were given red beetroot extract for ten days, the patients reported pain reduction by the third day.
- The pro-inflammatory cytokines, tumor necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6), had impressively decreased.
- This is really awesome for someone who is dealing with inflammation and doesn't want to take conventional medicine, like me.
Promote your heart's health:
- Beetroot can help you reduce blood pressure. This is because beetroots are a rich source of dietary Nitrates, which then converts into Nitric Oxide in the blood. Nitric oxide helps in the widening and relaxing blood vessels. Therefore, promoting blood flow in your body.
Maintain your brain function:
- Our brain reduces its functions with age. One of the major reasons is the reduction of cerebral blood flow. This is in part due to less Nitric Oxide.
- This can result in a reduction of the normal function of cerebral energy metabolism, this is glucose delivery and neuronal activity like cellular communication.
- However, beetroots are high in nitrates that have the potential ability to improve blood flow in the brain.
Detoxifying:
- Beetroots are excellent in helping the liver to detoxify. Belatin pigments that we saw earlier have shown to assist in phase 2 body's detoxification process.
- Beetroot increase levels of some enzymes that are involved in detoxification.
There, now you have all the reasons to love beets, even if there's much, I can't cover everything here.
How to cook spiced beetroot.
- Start by heating the spices in a dry saucepan for about 5 mins in moderate heat.
- Then press on the cardamon pods to open them up. Now bring in a spoonful of coconut oil, mix well and lower the heat. Let these release their aroma for about 3 mins.
- Add diced beetroots, stir well and cover for 3 more minutes.
- Cover the beets with some water, and let them simmer for about 15 minutes, at moderate heat depending on how you love the texture of your beets. Salt to your liking.
Spiced beets with millet recipe
- To assemble this beautifully sweet, delicious, and healthy millet breakfast with spiced beets is easy if you have got in your kitchen some round cutters.
- You can make this millet recipe in the evening before and warm both the pearl millet and spiced beet in the morning, but separately.
- Now here we go, in a plate place the round cutter, add pearl millet and press it well with the back of your spoon, add your spiced beetroots press on them gently.
- Finish with the coconut, now lift slowly the round cutter and sit down to enjoy this breakfast.
Oh! please wait!... take a photo and post it in your Instagram, don't forget to tag me.......... enjoy your millet breakfast spiced with beets.
I don't add sugar because beetroots are sugared in general, they make sugar, remember? But if
You did it? or are inspired? pin it and please leave a comment here below.
Am loving you, stay sweet, Githu.
Enjoy more healthy breakfasts
- Overnight millet recipe with rhubarb-strawberry
- Healthy millet breakfast with peaches
- Dark chocolate quinoa breakfast bowl
- Sweet quinoa breakfast bowl
- Toasted overnight oats healthy breakfast with mango
- Baked potatoes with red fruits
- Best breakfast for weight loss
- The best healthy low-carb apple crisp
- Vegan overnight oats with persimmon fruit
- Crunchy caramelized buckwheat groats
Millet breakfast with spiced beets
Ingredients
Spiced beetroot
- 3 -4 pods cardamon
- 1 stick cinnamon
- 2-3 anise star
- pinch ginger powder
- 1 tbsp coconut oil or any healthy oil
- 1 cup finely chopped red beetroot
- 1 cup boiling water
- pinch salt
millet
- 1 cup cooked fluffy pearl millet
coconut
- handful fresh shredded coconut but you can go for store bought,but the taste might vary.
Instructions
- Press on the cardamon pods to extract the seeds using a spoon.
- In a saucepan, add the spices except for the ginger powder.
- Cover them and let them dry heat for about 2 minutes in moderate heat. This will let them release their flavors.
- Add ginger powder, mix well and add your oil.
- Bring the beetroots, stir and cover to let them cook for 3 minutes
- Slightly cover the spiced beets with some water, Increase the heat to let the boiling start.
- Once the boiling has started, lower the heat to moderate, and let the beets simmer for about 15 minutes.
- If you love your beetroots tender then prolong the cooking to your desired texture.
- Now on a plate, using a round cutter of medium size, put your warmed millet and press it using the back of a spoon.
- Add the spiced beetroot and finish with freshly shredded coconut.
- Add the cooking juice from beetroots to add moisture.
- You can add some syrup if you want to.
Notes
Nutrition
source NCBI
Ana
I really love your pictures, I really love the way you write and you present every detail. You could be a good teacher, even a good doctor ! Excelent work for this article and fir the others ones !
Kisses,
Ana
Githu
Oh Ana, this is the best thing anyone has ever told me, you've really warmed my heart with your kindness. Thank you so much. Try out the recipe, if you have any question please come over. I give you lots of love and kissing you a lovely weekend.