SHA Magazine Healthy nutrition
Millet Dumplings Recipe
This recipe includes three of the basic food groups of SHA nutrition: whole grains, fruits and nuts. That’s why it’s not only delicious, but also very healthy.
Due to its extraordinary nutritional and therapeutic properties, millet is considered a sacred food in traditional Chinese medicine. It is the only whole grain that is alkaline and gluten-free, so it can be safely consumed by people with coeliac disease or gluten intolerance. This small-grained, yellow-coloured seed is a source of fibre, which regulates digestion, strengthens the digestive system, and has a satiating effect. It is also a source of complex carbohydrates, which release energy slowly, help the body to warm up and control the craving for sweets, as well as a source of B vitamins, amino acids, minerals, and trace elements, such as magnesium, calcium, iron, phosphorus, and potassium. For this reason, millet is an ideal choice for weight loss diets, as an energising breakfast to start the day with your batteries recharged, or as a snack before doing exercise. It also lowers cholesterol, prevents cardiovascular disease, and improves mood.
Nuts, such as almonds, walnuts and cashew nuts, are high-energy, antioxidant foods rich in fibre, protein, vitamins, healthy fats and essential minerals such as potassium, phosphorus, manganese and calcium. Their moderate consumption helps to reduce cholesterol, protects musculoskeletal health and the cardiovascular system, prevents cognitive deterioration, and improves memory.
Red fruits are a source of vitamins and antioxidants, which neutralise the harmful effects of free radicals and delay cellular ageing. In particular, cherries are high in beta-carotene and anthocyanins, which are flavonoids with purifying properties that accelerate the elimination of toxins. This is why they prevent neurodegenerative diseases, reduce inflammatory processes and improve both eye health and intestinal transit. Currants provide fibre, proteins, polyphenols, vitamin C, iron, and potassium, which strengthen the immune system. Finally, coconut is rich in fibre, iron, selenium, and potassium, which is why it regulates digestion, increases satiety, lowers cholesterol, and controls blood glucose levels.
60 gr Cashew nuts & Walnuts
20 gr Freeze-dried cherries
Mix all the ingredients for the dough and form into balls.
Coat the balls evenly with the different toppings, to taste.
Serve and decorate.