In Africa they are cultivated for hundreds of years (teff for even 3 millennia). The merit is of their resistance and profitability, but also of beneficial properties. Until recently unknown to most consumers, these grains start today appear on the shelves of some "traditional" supermarkets. The most difficult to find is fonio, which in Guinea, Senegal and Ghana is mainly used to prepare couscous.
THE RIGHT DOSE OF CEREALS
«Cereals always have to be present in a healthy and balanced diet, because they are very rich in carbohydrates, which represent the main source of energy for the body », explains the doctor Monia Farina, nutritionist biologist and naturopath.
According to the guidelines of the Society of the country of human nutrition (downloadable from the site ), we should eat every day at least one serving of 70-80 g of beans.
QUALITY GREEN PROTEINS
"For those who eat neither meat nor fish, spelled, barley, rice, millet (like the lesser known amaranth and quinoa) are also very important for proteins », explains Dr. Farina. "They contain some essential amino acids (methionine, lysine, cysteine) and, combined with legumes, allow to obtain proteins of biological quality similar to that of foods of animal origin».
MANY ANTI-DRY FIBERS
"But unrefined cereals have another great value," adds the nutritionist biologist. "They contain a lot of fiber, which fight laziness of the intestine and, in addition, they reduce the absorption of fats and sugars, to the advantage of the line ". In addition, in whole grains you can find vitamins, minerals and other valuable substances for your health.
A DELICATE TASTE
"It was thegluten intolerance to push me to discover new grains », says Felicia Sguazzi, author of the new book La cucina dei 5 cereals. "In addition to the nutritional properties, teff, fonio and sorghum they boast a delicate flavor, perfect for sweet and savory preparations ».
Look below and discover all its advantages (plus a recipe to try immediately), grain by grain.
TEFF (DA ETIOPIA ED ERITREA)
The teff has very small seeds, but rich in nutrients. Provides lots of carbohydrates and a good dose of protein. Contains iron, magnesium and calcium, as well as B vitamins, which improve the use of food for energy purposes. It is a digestible, satiating, nutritious food with a low glycemic index. More it is gluten free.
Baskets of aubergines - To fill up with energy
For 2-4 people: 2 striped aubergines, 100 g of carrot, 80 g of teff, 1 Tropea onion, dried thyme, sesame seeds, white pepper, sea salt, 1 tablespoon of extra virgin olive oil.
Wash the aubergines, cut them in 2 lengthwise and steam them for a few minutes. Empty them with a small knife (to make baskets) and put the pulp in a blender with the onion. Blend and then pour into a saucepan with the teff. Cover with water and leave on the stove for 20 minutes. Combine the grated carrot, thyme, salt, pepper and oil. Fill the aubergines with the mixture, sprinkle with sesame seeds and bake at 180 ° C for 10 minutes.
FONIO (FROM SENEGAL, GUINEA AND GHANA) - For the beauty of skin and hair
The fonio is one mineral salt mine: zinc, manganese, calcium, magnesium and iron. It provides many carbohydrates and some amino acids (methionine and cysteine) that our body is unable to produce on its own and which have aimportant anti-aging action especially for skin and hair. It is gluten free.
For 16 bundles: 100 g of fonio, 2 heads of red radicchio, 1 small onion, 1 teaspoon of dried savory, 1 of dried ginger, 1 of Dijon mustard, sea salt, sunflower seeds, extra virgin olive oil.
Blanch 16 radicchio leaves. Cut the rest into strips and pour it, with the fonio, into a saucepan where you have stewed the onion. Cover with water (equal to double the volume), cover and cook for 10 minutes. Season with salt, spices and mustard and use the mixture to stuff the radicchio leaves. Shape into small bundles, brush them with oil, sprinkle them with the chopped seeds and leave them in the oven for 10 minutes at 180 ° C.
SOURCE - For intestinal health
Sorghum is a 'excellent source of fiber (ideal for the intestine) and carbohydrates, but it is low in fat and protein. Not containing the essential amino acid lysine, it should be consumed together with legumes who, on the contrary, are rich in it. Provides iron, calcium, potassium, vitamins B3 and E and antioxidants. Finally, it is gluten-free.
For 2-4 people: 200 g of shelled peas (preferably fresh), 150 g of sorghum, 1 cm of fresh ginger root, 1 lemon, salt.
Leave the sorghum to soak for at least 2 hours. Run it under the tap, drain it and put it in a large pan with the peas. Cover with water (equal to double the volume of the other 2 ingredients), cover and cook for about 20 minutes (the beans must be al dente). Season with the chopped ginger, the grated zest of 1/2 lemon and a pinch of salt. Leave to flavor, distribute in molds, compact and after 1 minute unmold.