In the last years of the last century, a new topic related to healthy eating began.
The focus was on cereals and pseudocereals that have eight amino acids, many minerals and vitamins and are gluten-free. https://celiac.org/gluten-free-living/what-is-gluten/
Teff (originally from Ethiopia) was taken out of oblivion, quinoa and chia, which the world fell in love with in vain, entered the big door, and millet, buckwheat, corn, chestnuts… were no longer considered poor food but healthy.
LCHF flour is obtained by fine grinding of stone fruits and seeds.
Think of almonds, hazelnuts, walnuts, sesame, flax, sunflower, pumpkin seeds (tick)…
If you make flour from these fruits yourself, you should keep in mind that grinding must be light and not longer than 15 seconds, then take a break , grind again… and so circle until you get flour.
If you grind without a break, you will get butter.
Almond flour – plenty of protein and plant fiber, but also elevated levels of omega 6 fatty acids, so use this flour in moderation.
Hazelnut flour – rich in fats and proteins. It has a wonderful taste, it is perfect for fine cakes.
Coconut flour – great for diabetics (low glycemic index) and those suffering from constipation (plenty of fiber).
Pumpkin flour – rich in zinc, protein and fiber. It is greenish in color.
Flaxseed flour – unfortunately, it burns easily if not kept cold. It is rich in omega-3 fatty acids and plant fibers. It has a slightly bitter taste.
Sesame flour – contains two strong antioxidants, sesamol and sesamolin, which contributes to a long shelf life with unchanged properties. It is rich in calcium and vitamin E, also called the vitamin of youth. It tastes sweet.
Amaranth or amaranth (Amaranthus retroflexus) is a pseudocereal, like buckwheat and quinoa. Although it is not biologically a cereal, it has all its properties. There are about sixty species of amaranth.
The plant is used, primarily leaves, whole grains and flour. Amaranth grain is small, shiny black and, unlike other cereals, resistant to moisture.
Contains high-value proteins (12-18%); essential amino acids: lysine, methionine and cysteine; fats (5-9%), namely unsaturated fatty acids; carbohydrates mainly in the form of starch; little sugar; minerals: sulfur, magnesium, iron, calcium, potassium, zinc, phosphorus, copper, selenium, small amounts of sodium. Of the vitamins it has: A, vitamin B complex (B1, B2, B3) and E. Amaranth grain is rich in both fiber and phytosterols.
Amaranth leaves have exceptional nutritional value and are very tasty. It has minerals: calcium, potassium, magnesium, phosphorus, zinc and iron; and vitamins: beta carotene, niacin, riboflamin and vitamin C.
Amaranth seeds (available in health food stores) should be crushed or ground immediately fried. It has the ability to thicken soups and sauces, and also contributes to the aroma of fir. The simplest way is to mix it with yogurt and have breakfast.
Rice noodles with amaranth :
packaging of rice noodles (500 g)
500 g chopped amaranth leaves
2 tablespoons butter
2-3 cloves chopped garlic
1/2 dl of water
Pour ice water over the rice noodles, separate them with a fork and leave until the amaranth is ready. Fry the garlic briefly in butter until it smells good, add the amaranth, add salt and water, and simmer over medium heat. When all the water evaporates, it’s over. Cook the noodles for 2-3 minutes in salted boiling water, strain and serve with amaranth and grated parmesan.
Quinoa originates from the Andes. In addition to being a fantastic source of protein, fiber, B vitamins and iron, it also contains all eight amino acids.
It should be soaked, strained, then cooked. When cooking quinoa, it swells quite a bit and, although soft, spirals appear around each grain, which gives it a slightly crunchy taste.
You can cook quinoa in water or broth, it is important that the measure is 1: 2 – two measures of liquid go to one quinoa measure.
For an even better taste, add lemon zest during cooking.
You can grate or put the whole crust, but clean it well from white parts.
Salad with quinoa, peppers and zucchini
a cup of quinoa
two cups of boiling water
grated rind and juice of 1 lemon
2 red peppers cut into rings
1 zucchini cut into rings and grilled
2 tablespoons olive oil
Cook the quinoa and lemon zest in salted water to soften, about 15 minutes. When it boils, reduce the heat, cover and simmer. Strain, then combine with the other ingredients.
Teff is originally from Ethiopia, it is one of the basic foods there. It is used to make traditional Ethiopian bread (which looks like a pancake to us) – injera.
Teffa grains are very small but rich in nutrients.
Teff contains five times more calcium, iron and potassium than all other cereals. It is a good source of phosphorus, magnesium, zinc and thiamine. It also contains eight essential amino acids.
Carbohydrates from teff are slowly broken down into glucose and are a much more durable source of energy than refined carbohydrates.
Teffu’s global popularity skyrocketed when it was announced that it kept satiety the longest of all cereals, so it is very effective in diets. Ask the models.
Teff flour has the property of thickening, it is great for sauces and puddings.
1/4 cup tef flour
3/4 cup almond flour
a cup of wild yeast
a cup of water
pinch of salt
Mix both types of flour, gradually add water.
The mixture should be smooth, without lumps. Stir in the wild yeast, then add salt.
Cover with a cloth and leave the dough to ferment overnight, which will give it a slightly sour taste.
Fry the interior like pancakes, but fry only one side, do not turn it.
The interior is airy, it has bubbles on the unbaked side.
Traditionally, injera is placed on the side or a dish is placed on it – it serves both as bread and as cutlery, because you use it to collect food like a fork.
Wild yeast is made in the following way: mix a cup of flour with a cup of water, leave it in a warm and dark place, but occasionally add the same amounts of flour and water for the next 3-4 days.