Why it is so important to add herbs and seeds to your daily diet, says Cathy Newkirk of the Michigan State University Extension in her article. The material presented is very interesting. But since tef is poorly known in our country, we supplemented the article a little.
The benefits of whole grains
Studies at Michigan State University have shown that whole grains have certain health benefits for the human body.
They provide fiber, vitamins and minerals, and some of them are also good sources of protein. In particular, some studies have provided evidence that whole grains can help prevent type 2 diabetes and some heart diseases. Dathy Newkirk from Michigan State University Extension
Whole wheat, barley, corn, and brown rice are well-known cereals. However, research by Cathy Newkirk provided data on what other grains can be tasty and nutritious. About them and tell below.
Reference. Cathy Newkirk – deals with the prevention and treatment of chronic diseases. Primarily specializes in type 2 diabetes. Participates in a number of programs aimed at finding ways to treat diabetes.
This is a culture with small grains. Grown around the world as a grain crop. It is used not only for human consumption, but also as animal feed.
Note! In Ukraine, millet is relatively common. It is used to make porridges, soups. In the US, this culture is not so well known, and therefore became the subject of research by Cathy Newkirk.
The vast majority of millet is produced in developing countries such as India, Nigeria and Niger, and has been cultivated in East Asia for the past 10,000 years! The most widespread species is pearl millet.
Millet has a soft, sweet taste and does not contain gluten. It is easy to prepare, can be used as an alternative to rice in salads and fries. You can also cook it in the form of breakfast cereal or add it to the bread mixture to obtain a crispy texture.
Millet is a good source:
- group B vitamins.
Only a quarter of a cup of dried millet provides nine grams of fiber and seven grams of protein.
Another herb that is just beginning to be cultivated in the United States of America is teph.
Reference. Tef is an annual, herbaceous, highly bushy, self-pollinating plant. The height of the stem reaches 40-60 cm. The inflorescence is a long, friable, drooping, strongly grained panicle. The fruit is a very small, membranous, white (white teph) or reddish-brown whisk.
Tefa is home to Ethiopia, where it has been an important food grain for thousands of years. The plant is characterized by high content:
And there is no gluten in it!
A quarter cup of dry teff contains four grams of fiber, seven grams of protein, 10% of the daily intake of calcium, and 20% of the daily intake of iron.
Tef is like millet because it is cooked quickly, it has a soft, nutty taste. Tef can be added to stews, pilaf or pastries.
An excellent use of the plant will be its addition to its vegetarian hamburgers and bakery products for a healthy diet. Crushed tef will be an excellent additive for regular wheat flour.
Reference. In Ethiopia, tef accounts for more than 30% of all acreage. This culture is mainly alpine, especially red tef cultivated in the mountains at altitudes up to 2500 m above sea level and even sometimes higher. White tef is grown mainly at altitudes of 1700–2000 m above sea level. Air temperature of 16-18 ° C is quite sufficient for the growth and development of plants.
Tefa grain has excellent healing properties – the consumption of grains helps in the restoration of the blood, which is explained by the high content of iron in it.
Amaranth is actually a seed and has about 60 officially recognized species.
The history of amaranth is 8000 years old, even the Aztecs used it as a food product. Today it is grown in Mexico and in South American countries such as Guatemala and Peru, but its use has spread to both Europe and parts of North America. The grain of amaranth
It is a good source of protein, in fact, it is 30% more protein than cereals, such as rice, sorghum and rye. It is also rich in a unique amino acid called lysine. Like millet and tef, amaranth does not contain gluten.
A quarter cup of dried amaranth provides seven grams of fiber, eight grams of protein, and 20 percent of your daily recommended iron.
Amaranth has a pleasant, light nutty aroma. It can be cooked in completely different ways. For example, cook from it soups, porridge. Or cereal, “popcorn.” And also sweets are made from it – especially, amaranth desserts are popular in Mexico.
Amaranth seeds can be ground into flour, adding it to ordinary wheat flour, and cooked:
- other pastries;
- pasta and more.
A small study conducted by Cathy Newkirk from the Michigan State University Extension, found that in addition to amaranth, there are other grains, plants that can provide the body with the necessary amount of nutrients.
In addition, they, like amaranth, do not contain gluten. What is important for patients with celiac disease. That is, they have the opportunity to diversify their daily diet.