Discovering the Magic of Millet, Quinoa, and Amaranth: Whole Protein Wonders

Hello and blessings to everyone,

Wow, we've finally reached our tenth article.
So what have we covered so far?

• Our series began with a discussion on buying food wisely, choosing the right products, and understanding the ingredient labels on packages.
• We moved to early morning topics, discussing breakfast options, what to pack in a midday sandwich, and the basics of carbohydrates.
• We covered lunchtime essentials, the importance of proteins, amino acids, and how to craft a healthy and nutritious lunch using grains and legumes.
• Now I want to continue with lunchtime and proteins – let me tell you about... well, I'm not quite sure what to call them... they're not exactly grains, legumes, or seeds.
  But they are very healthy, some contain all essential amino acids and are considered complete proteins in their own right.

Let's start with millet, first mentioned in the book of Ezekiel: "And you, take wheat and barley and beans and lentils and millet and spelt, and put them into one vessel, and make yourself bread thereof."
"Millet? Isn't that bird food?" you ask, and I respond:
Millet is rich in essential nutrients – minerals like iron, calcium, magnesium, potassium, zinc, and fluoride (a mineral that strengthens teeth).
It is abundant in B vitamins, vitamin E, and antioxidants.
Due to containing all essential amino acids, it is regarded as a complete protein.
Millet is easy to digest, making it perfect for post-holiday lunches.
As you'll see later, it can be the star of countless delightful dishes.
Since millet is not one of the five grains in terms of blessings and the mitzvah of challah, the blessing over it is "shehakol" and "borei nefashot" (Tractate Eruvin, chapter 1).

Who discovered America?
Was it Columbus in 1492? Amerigo Vespucci? Maybe the Vikings 500 years earlier?
Does it really matter?
So they discovered America... and "along the way" discovered quinoa.
It comes in white, red, and black (almost like the American flag), and it is incredibly delicious.
Just like millet, quinoa is considered a complete protein.
It also contains vital minerals: potassium, magnesium, iron, calcium – a cup of quinoa contains as much calcium as a cup of milk.
It provides B + E vitamins, omega-3 fatty acids (researched for aiding attention and concentration), and omega-9.
Quinoa has antioxidants (quercetin and kaempferol) known for their anti-inflammatory, anti-cancer, and even anti-depressive properties.
With so many benefits, NASA recognized quinoa as the preferred food for astronauts on long space missions.
In short, the term "American gold" might just be referring to quinoa.

And then there's amaranth.
Another complete protein, it's packed with essential minerals and vitamins just like its friends, millet and quinoa.
Amaranth is rich in precursors to vitamin A, important for healthy vision.
Its taste is slightly sweet, making it perfect for subtly sweet dishes.
It's so delightful that in Mexico they make a candy from it called "alegría" (happiness).

What can you do with them?

First, sort them to ensure they're free of insects.
The best option is to buy vacuum-packed with strict kosher certification, "presumed free of insects."
Then, soak them for half an hour to an hour in water, strain, and rinse thoroughly.

• First option: For every cup of millet/amaranth/quinoa, add 2 cups of water and bring to a boil.
  Lower the heat, cover, and cook for about 15 minutes.
  Turn off the heat and leave it in the covered pot for another 5 minutes.

Another method I love: Cook it in plenty of water, similar to cooking pasta.
After boiling, give it another 15 minutes on low heat and then drain the excess water.
Or... simply follow the package instructions.

• Transfer to a bowl, fluff and separate the millet/amaranth/quinoa with a fork.
• A great tip from Noa Uliel, my excellent lecturer on naturopathic nutrition:
  Add oil, salt, and spices at the end after removing from the heat.
  This way, the fatty acids won't oxidize from the heat, and the quality spoonful of oil added after cooking will enhance the dish's amazing aroma and enrich the flavors.
  Simply put – it elevates the dish to a whole new level.

And now, the fun begins...

First option - Enjoy the dish as is, with steamed vegetables.
Steam frozen vegetables of your choice using a steamer.
For those without a steamer:
There are special steam pots (a perforated pot over a regular pot), and there are metal racks designed for steaming vegetables.
Another way is to boil water in a pot, throw in the frozen vegetables once boiling, and when reboiling – turn off the heat.
We want the vegetables to retain a crunchy, fun texture (and not become too soft and mushy).
Mix with the dish, add a spoonful of oil and spices.

You can also make an upgraded salad: Cut fresh garden vegetables into a salad, add a hard-boiled egg, perhaps tuna, and mix with the dish – ideal in summer when you want a light and fun meal, yet filling.

Or try an interesting salad: Mix with arugula, spinach leaves, cranberries, and walnuts.
Add grape halves in summer and pomegranate seeds in winter – it pairs wonderfully, especially with quinoa.

Another option – Fun broccoli and cauliflower snacks:
It's important to buy broccoli and cauliflower from high-quality, insect-free sources.
I love buying the frozen ones from BODEK – insect-free, and blanch in boiling water for a few minutes until softened.

• Mix the dish with an egg and a bit of olive oil.
• Coat each piece of cauliflower/broccoli.
• Bake for half an hour at 200 degrees Celsius.
• Crunchy, fun, and super tasty!

• Serve with a sauce made from yogurt, honey, and mustard.

Cauliflower coated with amaranth

And make stuffed veggies:

• Hollow out a tomato, zucchini, squash, bell pepper – any vegetable you fancy.
• Mix the dish with spices you like for your unique kitchen, add pine nuts, fried onions, grated carrot, a spoonful of tomato paste – and fill the hollowed veggie.
• Top with grated mozzarella cheese.
• Bake at 180 degrees Celsius for 20 minutes, or cook in a wide pot with tomato sauce.

And of course, make patties:

• Mix the dish with 2 eggs, oats, grated root vegetables of your choice (onion, carrot, potato, sweet potato), chopped cilantro, and spices.
• Let the mixture rest for 10 minutes.
• Form patties and place on a baking sheet lined with greased parchment paper.
• Bake for 20 minutes at 190 degrees Celsius.
• Turn them over and bake for 10 more minutes.

Quinoa patties

Try sweet pancakes too:

• Add 2 eggs, white cheese, 2 tablespoons of honey or silan, cranberries, raisins, cinnamon powder, and nutmeg to the mixture.
• Let the mixture rest for 10 minutes.
• Form pancakes and place them on a baking sheet lined with greased parchment paper.
• Bake for 20 minutes at 190 degrees Celsius.
• Turn them over and bake for another 10 minutes.

Yummy!

Finally, try this comforting winter treat when it’s cold and rainy outside, and you’re craving something sweet and soothing

• After soaking 1/2 cup of millet/quinoa/amaranth in water and rinsing well, cook in a pot with 3/4 cup coconut milk (or regular milk or natural soy drink), 2 tablespoons of water, a tablespoon of honey (or silan), and a pinch of salt (just to enhance the sweetness).
• Once boiling, reduce to very low heat for 15 minutes, or until the liquid evaporates. Stir occasionally. Towards the end of cooking, stay by the pot and stir constantly.
• Pour into 4 serving bowls, and sprinkle banana slices (or other favorite fruits) and honey on top. Nuts are great too.
  I like using frozen fruits from special insect-free crops: strawberries, pineapple, papaya, etc.

Winter treat - millet with strawberries, papaya, nuts, and honey

That's it for now. Try these recipes, let me know how they turn out, and if you have other fantastic ideas – share them in the comments so we can all enjoy.

G-d willing, in the next article, we'll explore more fun and light lunch options.
So until then, wishing you lots of health,
Chen Toviy