In human life, grains and seeds have remained a major part of nutritional foods. The seeds of grass family are called cereal grains and that of others are called as seeds.
The grains are made up of starch and proteins, so are good source of carbohydrates and proteins. The good carb in the seeds are due to fiber which is present in seed coat. Along with fiber, they have certain proteins such as albumin, globulin, gluten etc. Wheat and rice are the most abundantly grown and consumed grains all over the world, however due to their Glycemic index impact, they are not included on the top of the nutritional food list.
The fiber which is present in grains’ seed coat is mainly insoluble type and the one which is present in legumes, fruits, fish, lean meat etc. is of soluble type. Our body needs both the type of fibers to keep our intestinal, liver and heart health appropriately.
Hence our food plate should consist of good carbs/sugars 2gm, proteins 4 gms, fiber 4 gm and fat 2gm, derived from living foods such as vegetables, fruits, legumes, fish, poultry, dairy and whole grains.
Amongst the grains, wheat, barley and rye are gluten rich .Gluten is a kind of protein present in these grains that can cause various health problems. The typical problems due to gluten sensitivity are allergies, joint pain, acne, nausea, fatigue, weight gain, hormonal imbalance, migraine, diarrhea, bloating, constipation that can lead to Celiac Disease. The symptoms are not curable unless the diet is free from gluten rich grains. Hence, it is very essential to identify these symptoms if related to gluten sensitivity and address.
The grains which are free from gluten are millets, quinoa, buck wheat, bulgur etc. These grains are equally nutritional as wheat and other gluten rich grains. They are fiber rich, hence carry good carbohydrates and do not spike sugar in the blood as compared to white rice. They also support the weight management protocols due to good quality carbs and fiber.
The recipes using quinoa, millets and buck wheat are better choice as compared to white rice. For they have no gluten and are fiber rich. The sugar is controlled better than other grains and are not indicated to have allergies.
All rice preparations like pulao, biryani, khichadi etc are delicious when rice is replaced by quinoa.
Quinoa dishes
TABOULI:
Tabouli, a mid-eastern salad, try it with quinoa for a delightful new taste.
Ingredients
• 2 cups quinoa, cooked
• 1 cup chopped parsley
• 1/2 cup chopped scallions
• 2 TBL fresh mint or 1 TBL dried mint
• 1 garlic clove, pressed
• 1/4 cup olives, sliced
• 1/2 tsp basil
• 1/2 cup lemon juice
• 1/4 cup x-virgin olive oil
• Field Greens or crispy lettuce
• Salt and Pepper to taste
• Cherry Tomatoes sliced in half
Directions
Place all ingredients except field greens and olives in a mixing bowl and toss together lightly. Chill for 1 hour or more to allow flavors to blend. Fill salad bowl with field greens OR use crispy lettuce. Add tabooli and garnish with olives & Cherry Tomatoes. Serves 4
Spicy Quinoa:
Ingredients:
• 2 tablespoons canola oil
• 2 teaspoons minced garlic
• 1 teaspoon crushed red pepper flakes
• Chicken broth (amount to serving size on Quinoa directions)
• Quinoa
• Salt and freshly ground black pepper
Heat oil in a medium saucepan over medium-low heat. Saute garlic with red pepper flakes for 2 minutes being careful not to burn garlic. Add the chicken broth, turn up heat to medium-high and bring to a boil. Stir in Quinoa, cover and remove from the heat. Let stand 5 minutes. Season with salt and pepper and fluff with fork. Transfer to a serving bowl and serve.
Chitra Thakur
TLS coach
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