Anti-Aging Risotto With Mushrooms, White Beans, & Kale

This risotto is made with millet, which as well as being gluten-free, is high in resistant starch that’s great for both our gut and our blood sugars. Add the longevity-inducing ergothioneine in the shiitake and portobello mushrooms, as well as the well-balanced mix of macro- and micronutrients, polyphenols such as lutein (important against neurodegeneration) not to mention more beneficial phytochemicals in the seasonings, and we have a very anti-aging dish!

You will need

• 3 cups low-sodium vegetable stock
• 3 cups chopped fresh kale, stems removed (put the removed stems in the freezer with the vegetable offcuts you keep for making low-sodium vegetable stock)
• 2 cups thinly sliced baby portobello mushrooms
• 1 cup thinly sliced shiitake mushroom caps
• 1 cup millet, as yet uncooked
• 1 can white beans, drained and rinsed (or 1 cup white beans, cooked, drained, and rinsed)
• ½ cup finely chopped red onion
• ½ bulb garlic, finely chopped
• ¼ cup nutritional yeast
• 1 tbsp balsamic vinegar
• 2 tsp ground black pepper
• 1 tsp white miso paste
• ½ tsp MSG or 1 tsp low-sodium salt
• Extra virgin olive oil

Method

(we suggest you read everything at least once before doing anything)

1) Heat a little oil in a sauté or other pan suitable for both frying and volume-cooking. Fry the onion for about 5 minutes until soft, and then add the garlic, and cook for a further 1 minute, and then turn the heat down low.

2) Add about ¼ cup of the vegetable stock, and stir in the miso paste and MSG/salt.

3) Add the millet, followed by the rest of the vegetable stock. Cover and allow to simmer for 30 minutes, until all the liquid is absorbed and the millet is tender.

4) Meanwhile, heat a little oil to a medium heat in a skillet, and cook the mushrooms (both kinds), until lightly browned and softened, which should only take a few minutes. Add the vinegar and gently toss to coat the mushrooms, before setting side.

5) Remove the millet from the heat when it is done, and gently stir in the mushrooms, nutritional yeast, white beans, and kale. Cover, and let stand for 10 minutes (this will be sufficient to steam the kale in situ).

6) Uncover and fluff the risotto with a fork, sprinkling in the black pepper as you do so.

7) Serve. For a bonus for your tastebuds and blood sugars, drizzle with aged balsamic vinegar.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• The Magic Of Mushrooms: The “Longevity Vitamin” (That’s Not A Vitamin)
• Brain Food? The Eyes Have It!
• The Many Health Benefits Of Garlic
• Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
• 10 Ways To Balance Blood Sugars

Take care!