Breaking
FoodNerdy Recipes Management System
Tag

Grain

Browsing
health

Healthy Inca Grain? 9 Things You Need to Know About Quinoa

Suddenly everyone is eating quinoa, organic stores sell it, veggie burgers are based on it. Utopia took a closer look at the hype grain and discovered a lot of positive things about Andean millet – but also a downside.

In the Andes region of South America, quinoa has been considered a nutrient- and energy-rich staple food for about 6000 years. The Spanish conquerors regarded the “Inca wheat” as cheap poor people’s food, and in some cases they banned it. Unlike corn, the plant was therefore practically unknown in Europe until a few decades ago.

It wasn’t until the 1990s that quinoa was rediscovered as a food here: the nutrient-rich grains were particularly popular in health food stores and alternative cuisine. In 2013, the plant was even voted “Plant of the Year”, and today it is considered a gluten-free superfood. But the hype surrounding quinoa also causes problems.

Quinoa: what is it anyway?

Quinoa is an ancient annual crop and, like amaranth, belongs to the foxtail family. You can eat the young sprouts and leaves of quinoa, but you mainly use the seeds by simply cooking them like rice (see 8. Recipes).

White quinoa is the most common, and usually a little cheaper. It is the lowest in fat and has a nutty taste. The cooking time is 10 to 15 minutes.
Black quinoa doesn’t really taste any different, but it is a bit harder, and takes 15 to 20 minutes to cook.
Red quinoa takes a little longer to cook than black quinoa. Because it keeps its shape and looks pretty, it’s a popular choice for salads.
Puffed quinoa is, so to speak, the popcorn of the Incas and, like quinoa flakes, is mainly used as an ingredient in muesli.
Quinoa blends with two or three colors are also common. Because the Inca grain, unlike rye or wheat, is not a sweet grass, the seeds are gluten-free. The plant is therefore also referred to as a “pseudo grain”, since in practice there is hardly any difference to grain.

The quinoa plant is undemanding: it is sown on loose soil that is as weed-free as possible; Fertilizing and watering is practically not necessary and can even reduce the yield. However, cultivation is now leading to social and economic problems in the growing countries – see point 9: Sustainability.

Nutrition facts: is quinoa healthy?

The Incas revered quinoa as a miracle plant – and rightly so: its nutritional values make the pseudo-cereal extremely healthy. Quinoa is an excellent source of essential amino acids such as lysine, tryptophan or cystine and provides polyunsaturated fatty acids. In addition, quinoa has a high content of minerals – including magnesium (approx. 300 mg), iron (approx. 8 mg), potassium (approx. 800 mg) and calcium (approx. 120 mg), but also manganese.

This made quinoa interesting as a healthy source of protein for vegans, but also caused a certain amount of hype for conventional healthy diets. However, just because you eat quinoa doesn’t make you “healthier”. And with a balanced diet with regional fruit, vegetables and grains, you can do without the Inca food in this country, the procurement of which is associated with sustainability problems.

Quinoa and carbohydrates: is the trend suitable for the low-carb diet?

Eating quinoa as a grain substitute as part of a low-carb diet does not make sense. The pseudo-grain is very high in energy (depending on the variety, around 400 kilocalories per 100 grams). It also supplies this energy via the fats it contains (mainly unsaturated), but mainly from carbohydrates.

After all, these are rather complex carbohydrates that have to be broken down before they can be used by the body. In contrast to normal cereals, quinoa keeps you full for longer and avoids food cravings. But if you want to avoid carbohydrates, you should look for alternatives.

Ingredients: Is quinoa unhealthy?

As with all foods, there are components in quinoa that are not particularly digestible. To protect against pests, the shell of the seeds contains the bitter saponins, which can damage the intestinal mucosa and blood cells. In the unpeeled state, the seeds are therefore not suitable for consumption. Even when peeled, the grains should always be rinsed well or boiled to remove the remaining saponins as much as possible.

Particular caution is required for people with diseases of the intestine or for small children up to about two years of age: In both cases, the intestinal mucosa is not robust enough, the saponins can get into the blood and attack the red blood cells in particular. Seeds available in Germany are already hulled. You should wash them again though.

No gluten – ideal grain substitute

Since the plant is not a sweet grass, quinoa does not contain any gluten. This makes the seeds an interesting alternative as a side dish, especially for people with celiac disease or a milder form of gluten intolerance.

When baking, however, the “gold of the Incas” is not an alternative: the gluten protein ensures that dough for bread or cakes becomes fluffy and airy during baking. Since quinoa lacks gluten, baking with quinoa flour alone is difficult; however, you can substitute some of the regular flour with it to lower the gluten content of the pastry. There are also gluten-free pasta varieties with the pseudo-grain quinoa.

But here, too, the following applies: Eating the gluten-free pseudo-grain “as a preventive measure” without a specific need, in the hope that it is somehow healthier, is rather nonsensical in view of the sustainability problems. Gluten-free cereal substitutes only make sense if you have actually received a medical diagnosis for celiac disease, i.e. real gluten intolerance. Gluten-free pasta often contains more cornmeal and rice flour than quinoa.

Is quinoa suitable for a diet?

Quinoa is healthy, contains many nutrients and is gluten-free. However, the pseudo-grain also contains a lot of energy, which at first glance makes it unsuitable for a diet. At second glance, it is noticeable that the ratio of energy to nutritional value is significantly higher here than with conventional grain.

In this respect, the Inca wheat can be easily integrated into a balanced nutrition plan, since more nutrients can be absorbed with a smaller amount and the total calorie intake can be reduced. Instead of going on a diet, it makes more sense to fundamentally change your diet – and that can also be done with regional products.

Buying quinoa: what is important?

Because quinoa is part of the superfood hype, you can now buy it in many places – unfortunately only rarely as a fair trade product. Even discounters have the seeds in their program again and again. The prices for the pseudo-grain vary between around five and twelve euros per kilogram for peeled, natural quinoa seeds. Puffed grains or flakes are slightly more expensive because they have been further processed.

The easiest way to obtain the products is through health food stores, natural food and organic shops, but also supermarkets, drugstores with a food department and organic supermarkets.

When buying quinoa, in addition to processing, it is particularly important to look for organic seals or symbols and the Fairtrade seal on the packaging. This is the only way for farmers in the Andes in Peru and Bolivia to benefit from their work with the cultivation of the grain substitute.

Quinoa recipes and tips

Although the pseudocereal can be enjoyed in many ways, the most popular variant is still as a side dish, cooked like rice.

Put the quinoa grains in a saucepan with twice the amount of cold water and bring to the boil.
Then the grains should simmer for about 10 minutes on a low flame and then swell for another 10 minutes with the stove off.
Refined with a little salt and butter or olive oil before serving, the nutty taste of quinoa comes into its own.

Alternatively, quinoa can be enjoyed fresh and summery as a tasty quinoa salad with avocado, mango and onions, perfect for a bit of the exotic in cloudy German summers. For lovers of fiery, South American delicacies, there is a chili con quinoa, where the meat is replaced with the seeds. The versatile grains set virtually no limits to the imagination when preparing them.

Sustainability: Downsides of the quinoa boom

When it comes to sustainability, there is a lot to be said against Inca wheat. Because quinoa is only rarely cultivated in Europe and Germany, the pseudo-grain grows almost exclusively in its region of origin in the Andes.

About 95 percent of the total world production is grown in Peru, Bolivia and Ecuador. The transport routes from the fields in South America to Europe are extremely long (similar to rice), which means that, given the current level of transport, there is a high level of climate pollution from fossil fuels.

Keep Reading
By
health

Vitamin B5 / Pantothenic Acid – Mushrooms, Legumes and Whole Grain Products

Vitamin B5 – better known as pantothenic acid – is involved in many processes in the body. Utopia explains how you can cover your daily needs and what happens in the event of a shortage.

Pantothenic acid is part of the vitamin B complex and, like all B vitamins, is water-soluble. Our body can absorb the vitamin as pantothenic acid directly from food or produce it ourselves from dexpanthenol, a provitamin. Many creams and tinctures contain dexpanthenol as an active ingredient, which can promote wound healing but do not contribute to the supply of the vitamin.

The functions of pantothenic acid

In order to convert food into usable energy, the body needs the help of the vitamins of the vitamin B complex. Pantothenic acid plays an important role in this: it is involved in the production of coenzyme A. Coenzyme A, in turn, is contained in all living cells as a component of enzymes and is involved in a large number of processes. Not without reason is the meaning of the Greek word “pantothen”: everywhere.

In this way, vitamin B5 contributes to the processing of carbohydrates, proteins and fats. In addition to converting the food consumed into usable energy, pantothenic acid plays an important role in the formation of important substances such as amino acids, the blood pigment heme, cholesterol, provitamin D and bile acids.

Pantothenic acid is often referred to as “brain food” because, in addition to its role in energy metabolism, it is also involved in the formation of the neurotransmitter acetylcholine. Contrary to what many supplements promise, however, vitamin B5 does not provide “nerves of steel” or “anxiety reduction.” There are only four statements – so-called health claims – that are scientifically proven and legally approved:

Pantothenic acid contributes to normal energy metabolism.
Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters.
Pantothenic acid helps reduce tiredness and fatigue.
Pantothenic acid contributes to normal mental performance.

What happens with vitamin B5 deficiency?

A sole deficiency of pantothenic acid is rare, usually the body also lacks other B vitamins at the same time. If there is a vitamin B5 deficiency, the following symptoms may occur:

easy fatigue
sleep disorders
headache
swaying gait
anemia
immunodeficiency
stomach pain
muscle weakness
If the body is undersupplied with vitamin B5 for months, a very figuratively named disease can occur: “Burning Feet Syndrome” (burning feet syndrome), which was first described in prisoners of war in World War II. Not only the soles of the feet, but also the palms of the hands are noticeable as burning or stinging. In general, however, a deficiency only occurs in the case of extreme malnutrition or alcoholism.

Overdose side effects

There is no excessive intake of vitamin B5 / pantothenic acid through normal nutrition. Digestive problems such as diarrhea are only possible due to the wrong dosage of food supplements.

Because apart from that no adverse health effects of an overdose of vitamin B5 are known, the Federal Institute for Risk Assessment (BfR) has not set a maximum level for pantothenic acid. At the same time, this does not mean that a lot also helps a lot: Instead of relying on advertising promises, you should – as with all dietary supplements – have the intake checked by a doctor.

Daily requirement of vitamin B5

The amount of 6 mg per day recommended by the German Society for Nutrition (DGE) for adults is covered with a balanced diet. Those who suffer from chronic inflammation or alcoholism, however, have a slightly higher need.

Which foods contain the vitamin?

Like most of the vitamins in the vitamin B complex, pantothenic acid is also found in particularly high concentrations in the liver and other offal. Other animal foods such as fish, meat, dairy products and eggs also help to meet the need for vitamin B5 / pantothenic acid.

Since pantothenic acid is found in almost all foods, supply is generally considered unproblematic. Vegetarians and vegans can cover their needs with legumes and mushrooms or – regardless of the seasonal calendar – with crunchy nuts and whole grain products. Wheat bran contains a particularly large amount of vitamin B5 / pantothenic acid, which can easily be added to mueslis, smoothies or pastries.

With a large plate of pea stew (300g) it is possible to cover the daily requirement of vitamin B5 with just one meal.

Keep Reading
By
Estonia

Can you explain the process of making “kama,” a traditional Estonian powdered grain mixture used in desserts and drinks?

Introduction: What is “kama” and Its Significance

“Kama” is a traditional Estonian powdered grain mixture that has been a staple food in the country for centuries. The term “kama” is derived from the Livonian word “kama,” which means “flour mixture.” The mixture is a combination of several different grains that are roasted, ground, and mixed together to produce a nutritious and tasty powder that can be used in a variety of dishes.

Kama has a special place in Estonian cuisine, and it is often consumed as a snack, dessert, or even a breakfast food. It is also used to make porridges, pancakes, and other sweet treats like pies and cakes. Besides its culinary significance, kama is also an important cultural symbol that represents Estonian identity and traditions.

The Ingredients Used in Making “Kama”

The ingredients used to make kama vary slightly depending on the region and the recipe used. However, the main components are always grains, such as wheat, rye, barley, and oats. Some recipes also include buckwheat or peas. The grains are usually roasted before being ground to give the kama a distinct flavor and aroma. Sugar or salt may also be added to taste.

The Process of Preparing the Ingredients

To make kama, the grains are first cleaned and then roasted in a hot oven. The roasting process not only enhances the flavor but also makes the grains easier to grind. After roasting, the grains are left to cool before being ground in a mill or a food processor. The ground grains are passed through a sieve to remove any large pieces.

Mixing the Ingredients Together

Once the grains have been ground and sieved, they are mixed together in the desired proportion. Sugar or salt may also be added at this stage, depending on the recipe. The mixture is usually stirred well to ensure that the sugar or salt is evenly distributed.

Cooking the Mixture

To make kama, the mixture is usually not cooked. However, some recipes call for the addition of milk or yogurt to make a porridge or a drink. In this case, the kama is mixed with the liquid and heated until it thickens to the desired consistency.

Turning the Mixture Into Powder

After the mixing and cooking process, the kama may still be in a coarse form. To turn it into a fine powder, it is usually ground again in a mill or a food processor. The powder is then passed through a sieve to remove any large pieces, giving it a smooth and silky texture.

Storing and Using “Kama”

Kama can be stored in an airtight container at room temperature for several months. Once opened, it should be consumed within a few weeks to ensure freshness. Kama can be used in a variety of dishes, including porridges, pancakes, and cakes. It can also be mixed with milk, yogurt, or water to make a refreshing drink.

A Few Popular Recipes that Use “Kama”

There are many recipes that use kama as the main ingredient. One popular dish is “kamavaht,” which is a sweet and light dessert made by mixing kama with whipped cream and sugar. Another popular recipe is “kamapannkoogid,” which are pancakes made with kama, flour, milk, and eggs. Kama can also be used to make a healthy smoothie by blending it with yogurt, berries, and honey.

Keep Reading
By
Food

Fresh Grain Porridge as a Healthy Breakfast Alternative

What was it like: eat like a king in the morning, like a king at lunchtime, and like a pauper in the evening.
Easily said, but our breakfast culture is pretty bad. Quickly bought a roll from the bakery on the way or sweet bars for school, people are in a hurry in the morning and after a rested night the stomach only comes up later. It is particularly important early in the morning to start the day well and, above all, healthy.

As an alternative to bread, rolls, or nothing at all, there are delicious grain products such as cornflakes, muesli, or various homemade fresh grain dishes. Fresh grain is the be-all and end-all of a healthy diet, and with the delicious fresh grain porridge, you can prepare a tasty dish that will keep you full all morning. The practical thing about fresh grain porridge is that it can be made with minimal preparation time and without much effort.

For this, you need a grain mill or at least a grain flaker in order to always prepare the grain dish fresh. A mill is a valuable kitchen helper that really pays off in the long run, because freshly ground flour or grist can be used in many ways.

The basic recipe for a cereal porridge

Coarsely grind three tablespoons of grain per person and mix with unboiled cold tap water to form a paste and leave to soak overnight. Please calculate enough water so that nothing is thrown away. The next morning, the fresh grain porridge is served with fresh fruit, honey, yogurt, or fresh whipped cream. You can add nuts or raisins if you like. One variant is a freshly grated apple, which makes the fresh grain porridge particularly fluffy.

Millet porridge with raspberries

  • 3 tbsp millet
  • 50 grams of raspberries
  • 1 banana
  • 2 tablespoons sweet cream or 2 tablespoons natural yogurt
  • 1 MS vanilla, lemon juice
  • 1 tsp neutral honey

The millet is so fine-grained that it can be soaked without being crushed. Mix with the ingredients the next morning and season with vanilla, lemon juice, and honey.

Three-grain kiwi porridge

  • 1 tbsp each of wheat, rye, oats
  • 1 kiwi
  • small apple
  • 50 grams of strawberries
  • 2 tbsp cream or 2 tbsp natural yogurt
  • 1 MS vanilla
  • 1 tsp honey
  • 2 -3 walnuts

Prepare the ground grain with the tap water. Leave to soak overnight and add the indicated ingredients. Decorate with chopped nuts. All types of grain can be used without any problems, you will find your personal taste by trying them out and soon you will no longer want to delete the fresh basket rice from your menu as a healthy breakfast.

Keep Reading
By
Food

Emmer: How Healthy is The Ancient Grain?

The ancient grain emmer is currently experiencing a comeback. It’s not just better for the environment. Products from it are also healthier. To what extent, you will find out in this article.

What is emmer?

Wheat, barley, maize, rapeseed and rye: these five crops dominate 75 percent of arable land in Germany. There is hardly any room left for old types of grain, such as emmer, mainly for reasons of yield. Although emmer belongs botanically to the wheat genus, it is quite different from its modern “descendant”.

Zweikorn, as emmer is also called, was already cultivated 11,000 years before Christ. Long forgotten, more and more farmers are rediscovering the old grain variety. The reason is not only the increasing regional and health awareness of consumers. Emmer also needs less fertilizer than today’s wheat and thus protects water and soil.

Emmer is particularly suitable for the production of bread and beer. Emmer grains are also suitable for soups, stews or vegetable patties.

What distinguishes the ancient grain emmer?

The grain is up to 1.50 meters high and thus grows higher than today’s wheat or rye. He has two grains per ear. These are surrounded by so-called husks – a shell that protects the grain from harmful external environmental influences such as pollution from the air or from diseases. Modern high-yield wheat has had its husks bred away, so the use of pesticides is necessary. The reason for new breeds is obvious: removing the husks means another work step that causes costs. Mills that process emmer must accept the need to remove the husks.

Other features:
Ear colors: red, black and white emmer
Different varieties: Ramses, Roter Heidfelder, Späth’s Albjuwel
Cultivation area: Emmer gets along well with a low supply of nutrients, even on poor and dry soil, and is usually cultivated in the vicinity of a few innovative mills.
Endangerment: The grain can be found on the Red List of Endangered Native Crops.

Why is emmer healthy?

Due to the high protein and protein content and the many minerals, processed emmer is significantly healthier than light wheat flour. It also contains zinc, iron, magnesium and vitamin E. This is a cell protection vitamin and protects blood vessels, for example. Whether it also has a preventive effect against cancer is discussed, but has not yet been scientifically proven.

According to the German Celiac Society, one in every 1,000 people in Germany suffers from celiac disease, i.e. gluten intolerance. Those affected are allergic to gluten, a protein contained in cereals. What may come as a surprise, however, is that, contrary to popular belief, ancient grains, including emmer, contain more gluten than modern wheat.

According to the Stuttgart University of Hohenheim, however, there is a possibility that people with celiac disease can still enjoy old grain worries, such as emmer, in bread. The key therefore lies in the gluten structure, which differs from that of wheat and a traditional baking method. “The dough is prepared with sourdough and left with sufficient rest and maturing times between the individual work steps, we speak of a ‘long dough process’,” explains Tobias Pfaff, head of the baker’s technical school in Stuttgart.

Keep Reading
By
Food

Are Oatmeal Always Healthy? If You Should be Careful When Eating Grain Products

Oatmeal is considered healthy. In some cases and combinations, however, they can also become unhealthy.

When oatmeal can be unhealthy

Oatmeal is considered a nutritious and filling food. In addition to iron, magnesium and biotin, they receive other healthy nutrients. They give you energy for the day and also for sports, for example. Externally, the use of oatmeal can also have health-promoting effects.

So that the positive effect does not turn into the opposite, you should pay attention to a few points. Oatmeal can become unhealthy in these three cases:

In combination with too much sugar: If you eat fresh, pure oatmeal for your morning breakfast, you can sweeten your portion as you like. It can become problematic if you use ready-made muesli mixtures, as they can contain a large amount of sugar.
Incorrect storage: It is also important that you store oatmeal correctly. In particular, if you are stocking up, you should make sure that it is stored in a cool, dark and dry place so that, for example, there is no breeding ground for pests. The humidity should also remain the same. It is ideal if you free the oatmeal from the original packaging and pack it airtight. If the oatmeal has expired, you should check whether it is still edible or not; you shouldn’t eat them if they’re rancid, for example.
Oatmeal Only: Be careful not to overeat on oatmeal. Since these have a satiating effect, it can lead to you not really feeling hungry and missing out on a balanced, healthy diet that is necessary for you and your body, for example for muscle maintenance and muscle building.
The consumption of oat flakes can also lead to symptoms and allergic reactions for people with an intolerance to oats or an oat allergy. If you suffer from a gluten intolerance, you should be careful with the consumption of oatmeal.

Tip: Also pay attention to the quality of the oatmeal. Oatmeal contaminated with nickel, mold and mineral oil is not good for your health.

Keep Reading
By
Food

Ancient Grain Spelled: How Healthy is Spelled – and What is Important When Eating it

Spelled is considered healthy and can be used in a variety of ways in the kitchen. Here you can find out what you can use it for and what you should pay attention to when recycling it.

Spelled – the healthier alternative

Spelled is said to be healthier than wheat. It is considered to be rich in minerals, protein and vitamins. It is also considered to be less stressed and is said to have very positive effects on digestion.

The grain can be used in many ways in the kitchen. For example, you can use it in baked goods and pasta. You can also use spelled muesli for muesli. In general, there are now many spelled products as an alternative to wheat products: spelled rice, spelled couscous and even spelled milk.

Spelled grist can be processed into meat-free patties, especially in vegetarian and vegan cuisine. There are also alternatives to conventional products in gourmet cuisine. For example, you can try spelled beer or spelled coffee.

Peculiarity Green core

Green spelt is spelled that is harvested before it is ripe. If spelled is harvested at the right time – while the milk is ripe – the grains are easier to digest and very nutritious. Green spelt is considered the healthiest form of spelled and is said to have a positive effect on our organism. It contains many vitamins, magnesium, phosphorus, iron and protein.

Important: Spelled is therefore a suitable alternative to wheat. However, people with gluten intolerance should be careful with both spelled and unripe spelt and switch to gluten-free foods. Spelled is said to contain even more gluten than wheat.

Keep Reading
By
Food

Millet: Interesting Facts About The Healthy and Gluten-Free Grain

Millet contains many healthy ingredients, but these vary from variety to variety. In some parts of Africa and Asia, millet is still a staple today – in German millet means “saturation”.

Millet: What the color reveals about the ingredients

Millet is not just millet: the healthy grain comes in different colors and each type of millet has slightly different ingredients. Yellow millet contains a lot of beta-carotene and red and brown millet more antioxidants. Glassy-white millet, on the other hand, is rich in protein. All millet varieties contain a lot of the following healthy ingredients:
Protein,
Iron,
vitamins B1, B3, B5, B6,
Fluorine,
Zinc,
Magnesium,
Silicon.
Since children and babies in particular need the amino acid leucine from millet, millet porridge is a popular food for babies and toddlers. However, you must not eat millet raw, as some enzymes in millet are toxic when uncooked. Before cooking, you should soak millet to extract phytin. It blocks the absorption of important nutrients such as iron and zinc.

Millet helps with diabetes

As scientists from the Memorial University of Newfoundland (Canada) found out, millet can prevent excessive insulin release. This makes the grain particularly attractive for diabetics. Researchers at the University of Agricultural Sciences also attribute a positive property to millet for diabetics: a millet cure over 28 days can lower blood sugar levels and raise HDL cholesterol levels.

Does millet make you slim?

The combination of amino acids and complex carbohydrates makes millet a real slimmer. Because millet fills you up for a long time and has only 114 kilocalories per 100 grams. A lot of roughage and the high protein content prevent ravenous hunger attacks.

Beauty secret “millet”

Beautiful hair from millet? In fact, millet is rich in silicon, which ensures beautiful skin, hair and nails. Millet can help against dry skin and also tighten the connective tissue. Millet can even strengthen the hair.

Millet also supports the immune system and can thus protect against flu. Anyone who already has a flu can also get help from millet: unlike other types of grain, millet does not form mucus, it also supports the production of antibodies and regulates the immune system.

Is millet a whole grain product?

If you suffer from gluten intolerance, you probably already know millet. Because the grain is gluten-free and is sold shelled, just like oats and barley. Millet is therefore not a real whole grain product, but it has many of the properties of a whole grain cereal. Because the nutrients are distributed throughout the grain (unlike other types of grain). This makes millet as healthy as real whole grains. You get millet in whole grains, as millet flour, millet flakes and millet semolina.

Exception: brown millet is a real whole grain product, as the grains are processed into flour with the shell.

How sustainable is millet?

Millet often comes from China, Canada and the USA and is imported to us in Germany. This results in a poor CO2 balance and often affects organic millet as well. Millet can also be grown in Germany, as some companies have demonstrated.

In organic farming, old, native varieties are often cultivated, thus promoting biodiversity. Millet does not need much water and is very resilient. This makes the use of pesticides superfluous, which is why millet is well suited for organic farming. The stalks of the millet plant can also often be reused as natural fibres.

Keep Reading
By
Food

Einkorn: What Makes This Ancient Grain so Special

Thousands of years ago, our ancestors valued einkorn for its nutritious properties. Find out here what special features the grain has and why it is so healthy.

What is einkorn?

Like emmer and spelt, einkorn is one of the ancient grains. It rightly bears this name, since einkorn was used as a food in Asia 7,000 to 10,000 years ago. From there it came to Europe and became an important food here for a long time. However, since it is not as productive as wheat, it was less and less cultivated until it was almost completely forgotten.

Now, however, the grain is making a comeback. It is not only its health benefits that put einkorn back in the limelight, but also its suitability for organic cultivation. Since it is very resistant to pests, there is no need to use chemicals to keep them away. In addition, einkorn is relatively undemanding and grows on rather poor soil without artificial fertilizers.

Today, einkorn is once again being cultivated in some European countries, such as Germany, Austria, Italy and Turkey. Incidentally, the ancient grain bears the name “Einkorn” because only a single grain grows from each spindle on its ears – in contrast to most other types of grain.

What makes einkorn so healthy?

Einkorn is considered a healthy alternative to wheat because it contains significantly more micronutrients. For example, it is rich in minerals and trace elements such as magnesium, copper, manganese, zinc and iron. It also contains many essential amino acids and, like all whole grain products, valuable fiber.

Einkorn is also easy to digest and can therefore be eaten as part of a light diet. For people with a wheat allergy, the grain may be a good alternative.

The ancient grain owes its slightly yellowish color to its high beta-carotene content. Einkorn is said to have the highest carotene content of all types of grain. On the one hand, beta-carotene is converted into vitamin A in the body and as such fulfills vital functions. However, it also acts as an antioxidant against excessive levels of free radicals in the body.

What is einkorn used for?

Einkorn has a slightly nutty and sweet aroma. Many baked goods and pasta made from einkorn, such as bread, pasta or cakes, are now available, especially in organic shops and health food stores. However, you can also just buy it as flour and get creative in the kitchen yourself!

If your morning porridge is too boring for you, you can use einkorn semolina to make an equally delicious and nutritious breakfast porridge. You can also refine salads and Buddha bowls with sprouted einkorn.

Keep Reading
By
Food

Emmer: Interesting Facts About Ancient Grain

Emmer is one of the oldest types of grain in the world. The ancestor of our modern wheat is rich in nutrients and tastes spicy and nutty. Here you can find out why you should try Emmer.

What is emmer?

Emmer (also Zweikorn) is one of the oldest cultivated cereals in the world, along with Einkorn. Almost 10,000 years ago, the ancient grain was cultivated in the region of the Fertile Crescent in the Middle East. The grain is an ancestor of today’s wheat.

Later, emmer also came to Europe: In Rome, Julius Caesar developed a taste for the grain – under him the ancient grain became one of the most important staple foods. As higher-yielding varieties became known, emmer was increasingly pushed out of European fields.

In contrast to einkorn, emmer grows two grains per spikelet – hence the name “two-grain”.

Emmer cultivation: entirely without sprays

Along with einkorn, spelled and kamut, emmer is one of the four ancient grain varieties. The healthy grain belongs to the “wheat” genus and is very similar to our current durum wheat. Both grow tall and develop very hard grains.

Emmer is mainly grown in organic farming, because: It doesn’t need any pesticides! The ancient grain is naturally resistant to pests, fungal attack and negative environmental influences. The reason for this is the husk: each grain of husked grain is surrounded by a solid shell that protects the grain in the field and makes it easier to store.

Unlike modern wheat, emmer also thrives in lean, nutrient-poor fields. As a result, its cultivation protects the soil and contributes to ecological diversity. Emmer is therefore extremely frugal to grow – according to the Initiative Urgetreide, however, the yield is significantly lower than that of modern wheat. While the highly cultivated wheat yields eight tons of grain per hectare, Emmer only has two to four tons. In addition, the husk has to be removed in an additional step before the grains can be processed further.

Black Emmer – A special variety

The slightly higher-yielding black emmer developed naturally from emmer. The grains have a black color that protects the grain from UV light. This makes black emmer one of the most resilient types of grain there is. In the course of climate change, however, the UV-resistant ancient grain could soon gain in importance.

Emmer: properties and use

Emmer is available as a whole grain, flakes, grist or as flour in the organic market or health food store. Emmer grains have a hearty and nutty taste. If you bake bread from them, it gets a dark color. In addition, beer is brewed from the Urkorn.

If you cook the whole grains, you can also use them as a side dish in soups, casseroles, or salads. The minestra di farro is traditionally cooked with emmer – this Tuscan soup used to be served mainly to soldiers.

In Germany, emmer is mainly used to make bread. However, pure emmer bread is hard to find, as the grain is less sticky than wheat. Therefore, flour mixtures are often used for the bread. Because it is very similar to durum wheat, emmer is also ideal for pasta. Due to the hard grain, the pasta remains al dente after cooking.

As the ancestor of wheat, emmer also contains gluten. Urkorn is therefore not an alternative for people who suffer from gluten intolerance. However, the gluten in Emmer is structured differently – people with a mild gluten intolerance can often eat it without any problems. Information about gluten-free flour can be found here.

What makes Emmer so healthy?

Emmer contains many valuable ingredients: Because of the many minerals it contains and the high protein content, the original grain is much healthier than white wheat flour. Here is a brief overview of the nutritional values per 100 g:
Calories: 325g
Carbohydrates: 62 g
Protein: 13 g
Fiber: 9 g
Fat: 2.7g
With around 13 g of protein per 100 g, emmer contains about twice as much protein as wheat. Your body not only needs this to build muscle, but it also keeps you full for a long time. Emmer also scores with a lot of zinc, iron and vitamin E. The carotenoids it contains preserve the eyesight. Overall, the nutrients in emmer are similar to those in spelled.

Keep Reading
By