We’re going grain crazy and taking a deeper look into ancient grains that are produced and enjoyed throughout the African continent. 

Teff  

Native to the Ethiopian Highlands, teff is a species of lovegrass that is cultivated for its tiny edible seeds. This cereal grain is also one of the oldest plants to be domesticated by humans for consumption. It is said that roughly 2/3 of an Ethiopians’ daily protein consumption comes from teff.  

The primary ingredient in injera, a sourdough-risen flatbread, teff is crucial for both nutrition as well as animal feed.  

Did you know?
Teff is the smallest of the grain family. It’s also gluten-free! 

Freekeh  

Made from unripe wheat that has been parched and roasted to burn off the husks, it is pronounced “free-kah.” According to Yotam Ottolenghi: “The grain has a wonderfully smoky, nutty (and slightly addictive) nature. A quick and simple dinner is freekeh pilaf, which is made using caramelised onions, spices, flavourful stock and — you guessed it —freekeh. It only has to be steamed and allowed to cool before serving with a dollop of creamy yogurt.”  

Freekeh blends well with spices and has such a smoky, herbal flavour. Because it’s so flavourful, it pairs perfectly with roast chicken and other meaty dishes.  

Amaranth  

This is an age-old grain with a number of remarkable health benefits. Although amaranth is not strictly a cereal grain like wheat or oats, it has a rich, earthy flavour that complements a number of foods — making it a versatile, starchy option for health-conscious foodies.  

There are so many ways to enjoy this wholesome grain. Amaranth can be added to smoothies to increase their protein and fibre content, used in place of pasta, rice, or couscous in recipes, mixed into soups or stews to add thickness, or stirred into fruit, nuts, and cinnamon to make breakfast cereal.  

Red sorghum  

A grain rich in nutrients with a nutty flavour, sorghum can be used in a variety of ways. It’s also a great source of protein, fibre, vitamins, minerals and antioxidants. 

 If you’re searching for a healthy grain to include in your next dinner, try using sorghum as it can easily be substituted for rice or quinoa. Sorghum is naturally gluten-free and cooks in less than an hour. Once boiled, it can be added to salads and soups.  

You can also use it to make popcorn by popping the whole sorghum grains on the stovetop (like you would for popcorn) for a healthy snack or garnish if you’re feeling bougie. Sorghum popcorn is quite the party trick, tiny and earthy in flavour. Use sorghum flour as a gluten-free substitute for other kinds of flour. Simply grind the sorghum down to a flour and use it as a base to make flapjacks, bread or cook it to make a porridge.  

Millet  

Millet is a full-grain grass with tiny seeds. Previously kept under wraps in Asia and Africa, it is now becoming more and more popular among foodies as well as environmentally aware chefs around the world.  

A valuable, adaptable addition to the modern kitchen, millet is nutrient-dense and incredibly sustainable to grow. It grows in just 45 days from sowing to harvesting.  

Additionally, you can use a stovetop to toast millet and incorporate the crunchy toasted grains into both savoury and sweet recipes. Before making baked goods, you can incorporate raw millet into the batter or dough, too.  

Fonio 

The ancient West African grain known as fonio, which is pronounced “phone-yo,” has been grown for more than 5 000 years. This small grain, which belongs to the millet family, can be used as a high-nutrient breakfast cereal, in salads, baking, stir-fries and side dishes.  

By: Lichelle May
Photography by: Zhann Solomons, Fresh Living Magazine, Getty Images
Text courtesy of MyKitchen magazine 

Also read: Greens & grains salad with coconut & tropical dressing  

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