Millet Herb Casserole with Sheep Cheese and Olive Oil

🍽️ Purpose

Stable energy, digestive support & iron supply for seniors

🌍 Cultural Style & Nutrition Type

Mediterranean-inspired | gluten-free | vegetarian | senior-friendly

🧬 Biochemical Effects

• Goal: Long-lasting energy, micronutrient support, anti-inflammatory digestion

• Mechanism: Millet provides iron and silica, sheep cheese adds protein and calcium, herbs offer antioxidants and support digestion

• Key Compounds: Iron, silica, calcium, rosemary oil, thymol

🛒 Ingredients (for 1 serving)

Ingredient	Amount	Effect
Golden millet	60 g	Iron, silica, gluten-free
Sheep cheese (mild)	40 g	Calcium, protein, well-tolerated
Zucchini	1/2 pc	Hydrating, rich in fiber
Carrot	1 pc	Beta-carotene, light natural sweetness
Fresh thyme	1 tsp	Antioxidant, digestive support
Fresh rosemary	1 tsp	Anti-inflammatory, boosts metabolism
Olive oil (extra virgin)	1 tbsp	Antioxidant, fat carrier
Egg (organic)	1 pc	Binding agent, protein
Salt, pepper	to taste	Flavor balance, electrolyte regulation

👨‍🍳 Instructions – Step by Step

1. Rinse millet thoroughly and cook with double the amount of water until soft (about 15 min).

2. Meanwhile, finely grate zucchini and carrot.

3. Finely chop thyme and rosemary, mix with the vegetables.

4. Combine the cooked millet with egg, olive oil, and seasonings.

5. Pour the mixture into a greased small baking dish and top with crumbled sheep cheese.

6. Bake in a preheated oven at 180°C (356°F) for about 20 min until golden.

7. ⏱️ Prep time: approx. 35 min

8. 🥣 Servings: 1

9. 🥶 Storage: Up to 1 day refrigerated, reheatable

🔬 Macro & Micronutrients (approx.)

Macronutrient	Amount	Micronutrient/Compound	Effect
Carbohydrates	30 g	Iron (millet)	Blood formation, energy supply
Protein	14 g	Calcium (sheep cheese)	Bone & muscle support
Fat	14 g	Rosemary oil, thymol	Anti-inflammatory, metabolism activating

🧭 Intake Recommendation & Coaching Integration

• Time of day: lunch or early dinner (12:00–18:00)

• Combination: with lemon water or mild herbal tea

• Reset phase: ✅ Yes (if lactose-tolerant)

• Target audience: seniors with digestive issues, low iron, or a need for warm energy meals

🛍️ Shopping List (for 1 serving)

• 60 g golden millet

• 40 g mild sheep cheese

• 1/2 zucchini

• 1 carrot

• 1 tsp fresh thyme

• 1 tsp fresh rosemary

• 1 tbsp extra virgin olive oil

• 1 organic egg

• Salt & pepper

♻️ Variations & Options

• Lactose-free: use lactose-free white cheese

• Low-histamine: omit sheep cheese, blanch herbs briefly

• Gourmet: add lemon zest, pumpkin seeds and a spoon of yogurt on top