Barley, buckwheat, sometimes millet, potatoes, or maybe rice … If you are bored with these standard side dishes, try other alternative options. They are extremely valuable and can be the perfect basis for virtually any meal. Their downside is, unfortunately, a fairly high price.
Quinoa
Quinoa Willd, is classified as the so-called. alleged cereals. It has amazing nutritional properties, it is valued not only for its high amount of protein (15%), but also for its excellent amino acid composition. In addition, quinoa is a very good source of vitamins and minerals, it also contains at least a few beneficial compounds, i.e. phytosterols, polyphenols. As a reminder, phytosterols are valued especially for their lowering bad cholesterol, anti-inflammatory, anti-thrombotic, anti-cancer properties, while polyphenols have proven anti-inflammatory properties. A study published this year in Food Chemistry identified at least 23 phenolic compounds in free or conjugated form in white, red and black quinoa. Most of them were phenolic acids, mainly vanillic acid, ferulic acid and its derivatives, as well as flavonoids, mainly quercetin, kaempferol and their glycosides. When it comes to use in the kitchen, quinoa has good water-holding, gelling, emulsifying and even foaming capacity, so it can be used in a variety of ways.
Amaranth
The high content of protein and unsaturated fatty acids are the main advantages of amaranth. It is also a good source of squalene, which has a proven anti-cancer and immune-boosting effect, which I wrote about when using shark liver supplements. Amaranth seeds have a higher amount of protein and, above all, much higher lysine content than popular cereal grains. Lysine is an exogenous amino acid, i.e. one that our body cannot produce itself. Its functions include protein synthesis and calcium absorption. It is especially important for physically active people.
Amaranth grains consist of 6 to 9 percent. oil, including 77 percent. unsaturated fatty acids.
Amaranth flour is an excellent source of magnesium and dietary fiber. Research clearly shows that its constant introduction into the diet reduces the consumption of saturated fat and trans fat, which has significant benefits, including for hypertensive people.
Milky Abyssinian (Teff)
Teff is high in dietary fiber, valine, calcium, and folate. Among the proteins (8–15% of the mass) of teff, glutelins, albumin, prolamines and globulins dominate, while the small proportion of prolamines facilitates its digestion. Teff is characterized by a high content of methionine and cysteine and a large amount of lysine compared to other cereals.
Teff is quite persistent and its fat is less prone to rancidity. It can be stored at home for a long time.
Teff is usually used as a flour, which is great for baking, for example, biscuits. You can also successfully cook whole grains that taste like quinoa.
The alternatives to the popular carbohydrate supplements are very interesting. Even if we cannot afford to eat them regularly, it is worth introducing them to your diet from time to time to diversify and learn about new tastes.
The photos are from: 1, 2, 3, 4.