Quinoa (pronounced Keenwa)
- Quinoa is an excellent source of protein; it also contains high levels of potassium and riboflavin, as well as other B vitamins. Also a good source of magnesium, zinc, copper and manganese with some folic acid as well.
- Quinoa can be found to be a bit strong or bitter tasting; before cooking, it should be rinsed thoroughly which will remove the bitter taste. There is also available on the shelves a Quinoa that is sold as non-bitter. This has been washed for you and is more expensive to purchase.
- Quinoa cooks up like rice using 2 parts liquid to one part Quinoa. The liquid can be water but for variety, vegetable broth, chicken broth or beef broth can be used.
- Also available are Quinoa Flakes. These are used to make an excellent, nutritious hot cereal. Quinoa Flakes are sold in a box and can be found in the cereal section
- Quinoa Flour is also available and used in some bread recipes; this is ground from rinsed Quinoa seeds so will not be bitter in the product. It provides a protein to the flour mix that makes it more nutritious.
- Amaranth seed is high in protein and fiber and contains calcium, iron, potassium, phosphorus and vitamins A and C.
- It cooks up like rice using 2 parts liquid to one part Amaranth
- Uncooked Amaranth stores best in a sealed container in the fridge, which protects the fatty acids from becoming rancid
- Is not a wheat but is actually related to the rhubarb family. It is rich in rutin which helps our circulation and helps lower bad cholesterol. It is also rich in iron, zinc and selenium.
- Buckwheat is available flour so can be added to a flour mix to increase the nutrient value.
- Buckwheat groats, known as Kasha, is a great replacement for rice. It has a nutty taste and can be used to make pilaf.
- Millet is high in many essential amino acids (a group of organic compounds that combine to form an essential
part of the protein molecule). Millet is a tasty alternative to rice; Dry roasted in a pan before cooking in liquid will increase the nutty flavour of the grain
- A little different cooking from rice; use 3 parts liquid to 1 part millet
- Teff is minute in size and packed with nutrition; very high calcium content and contains high levels of phosphorous, iron, copper, aluminum, barium and thiamin; also high in protein, carbohydrates and fiber
- Teff has a mild, nutty and a slight molasses like sweetness; can be added to soups or stews but probably will not cook down.
- Teff flour is available; when added to a bread recipe, it looks like a brown loaf of bread and is packed with nutrition!
- The “Ancient Grains” can readily be found at Amaranth Whole Foods, Community Natural Foods and Planet Organic in Calgary. Although a bit costly, they are well worth trying!
- As an option, when making rice, try adding some of these. Instead of 1 cup of rice, use ¾ cup rice and ¼ cup of one of the ancient grains. They complement the rice nicely and make them more affordable to use. Remember to use a little extra water though if you’re adding some millet.
- Try these new grains soon and begin getting more nutrition right away!