Keen for quinoa
Alternative grains have recently grown in popularity because of their higher nutritional value. Now it’s quinoa’s year in the spotlight, as declared by the UN General Assembly. If you’re not familiar with the grain (pronounced ‘keenwah’) here’s an introduction. Known as the ‘golden grain of the Incas’, it has been eaten in the Andes region for around 5,000 years. Named a ‘super-grain’ because of its high levels of protein, as well as calcium, phosphorus and iron, it has a nutty flavour and chewy texture, and its fast cooking means it can be used in many recipes.
Chia seeds are rich in omega-3 and 'magically' create a gelatinous substance; when ground, they can be used as a vegan substitute for egg white. They are also good thickeners for smoothies or yoghurt and keep you feeling full for longer.
Kamut is a species of wheat with high levels of protein, zinc and magnesium. It is known as ‘high energy wheat’ as it has more complex carbs', and it has a nutty flavour. Legend has it Noah used it on the ark, hence the nickname ‘prophet’s wheat’.
Kasha is hulled buckwheat commonly eaten in Eastern Europe – a typical Slavic breakfast, boiled until soft, then mixed with milk and salt or sugar.
For two people: Finely chop a large bunch of parsley (150g), a few sprigs of mint, a large tomato and a spring onion. Cook two generous tbsp of quinoa in boiling water until the grain fluffs up and you can see the germ. Combine all the ingredients with a slug of olive oil, the juice of a lemon, salt, pepper and a ¼ tsp of allspice.
Other super-grains
Amaranth is another South American delicacy. It can be boiled or gently heated so that it pops like corn. Mixed with honey or chocolate, it can become a sweet treat, or sprinkled to add texture.Chia seeds are rich in omega-3 and 'magically' create a gelatinous substance; when ground, they can be used as a vegan substitute for egg white. They are also good thickeners for smoothies or yoghurt and keep you feeling full for longer.
Kamut is a species of wheat with high levels of protein, zinc and magnesium. It is known as ‘high energy wheat’ as it has more complex carbs', and it has a nutty flavour. Legend has it Noah used it on the ark, hence the nickname ‘prophet’s wheat’.
Kasha is hulled buckwheat commonly eaten in Eastern Europe – a typical Slavic breakfast, boiled until soft, then mixed with milk and salt or sugar.
Quinoa Tabbouleh
This classic Middle Eastern salad (top) typically uses bulgur wheat and makes a light relief to heavy food when served alongside spicy, tomatocovered meatballs. Herbs and tomato are the stars and the grain makes it more satisfying.For two people: Finely chop a large bunch of parsley (150g), a few sprigs of mint, a large tomato and a spring onion. Cook two generous tbsp of quinoa in boiling water until the grain fluffs up and you can see the germ. Combine all the ingredients with a slug of olive oil, the juice of a lemon, salt, pepper and a ¼ tsp of allspice.