Making Carbs Count pseudograins



Recipe overleaf

Nutritional content of

certain pseudograins

cholesterol and blood pressure.

Buckwheat: A fruit seed related

to rhubarb and sorrel, buckwheat is a

suitable grain substitute for people who

are sensitive to wheat or other grains that

contain protein glutens. Health benefits:

Rich in flavonoids and phytonutrients,

both of which protect against disease

by extending the action of vitamin C,

while acting as antioxidants. Buckwheat

is a great source of protein, manganese

and vitamins B and E and helps to

balance and lower cholesterol levels while

also protecting against heart disease.

Buckwheat is also claimed to have moodenhancing and mental clarity properties.

Quinoa: an amino acid-rich (protein)

seed that has a fluffy, creamy, slightly

crunchy texture and a somewhat nutty

flavor when cooked. Most commonly

considered a grain, quinoa is actually

a relative of leafy green vegetables

like spinach and Swiss chard. Health

benefits: It is a complete protein,

providing all essential amino acids. It's

also high in fibre, calcium and iron.

Teff: While still growing in the fields,

teff appears purple, grey, red or yellowishbrown.

Seeds range from dark-reddishbrown

to yellowish-brown to ivory. Health

benefits: Teff leads all the grains-by a

wide margin-in its calcium content, with

a cup of cooked teff offering 123 mg. It's

an excellent source of vitamin C, a nutrient

not commonly found in grains. Teff is

also high in resistant starch, a type of

dietary fibre that can benefit blood-sugar

management, weight control and colon


Wild rice: Wild rice is really an aquatic

seed found mostly in the freshwater

lakes of Canada, Michigan, Wisconsin

and Minnesota. Cooked wild rice has a

rich, nutty flavor, sometimes described

as a smoky flavor, and a texture that is

satisfyingly chewy. It can be as long as

one-inch and the colours can vary from

medium-brown to nearly pure black.

Health benefits: It is a source of lysine

(an essential protein) and B vitamins,

has almost twice the protein content of

venerable brown rice and almost six times

the amount of folic acid as brown rice.

GREAT PRETENTERS. Pseudograins black, red and white

quinoa (left) and buckwheat (above).


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