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  

The post The low-down on ancient grains  appeared first on MyKitchen.

Registered dietician Aziwe Booi celebrates local grains and shares a healthier take on braai sides.  

September is a month dedicated to our South African cultural heritage. We are privileged to have such cultural diversity as a nation – it even extends to our palates! We highlight some of our most nutritious traditional grains and show you how to make them even more delicious!  

Super sides for your next braai  

Is there anything more South African than pap and chakalaka?! This is our take:  

Ingredients

For the pap  

4 cups boiling water, salted
2 cups braai pap

For the chakalaka  

½ onion, chopped
1 tsp oil
1 tsp garlic, crushed
1 tsp cumin
2 tsp curry powder
¼ tsp each salt and pepper
1 medium green pepper, chopped
1 medium tomato, blanched, peeled and chopped
1 Tbsp sweet chilli sauce
1½ Tbsp tomato sauce
1-2 cans (410g each) lite baked beans

Method 

1. Gradually stir the braai pap into the salted boiling water. 
2. Consistently stir for about 20-25 minutes or until cooked. Set aside. 
3. For the chakalaka, sauté onion in oil at medium heat for 3 minutes. 
4. Add garlic, cumin, curry powder, salt and pepper. Cook for a few minutes. 
5. Add remaining ingredients and simmer for 5 minutes. 
6. Serve hot or cold with warm braai pap and braai meat.

1. Sorghum  

Sorghum, a nutrient-dense grain with a flavour similar to molasses, is commonly enjoyed in the form of porridge or pap. It is naturally gluten-free whilst also being high in fibre meaning it accounts for gluten allergies, intolerances or restrictions thereof. It has a variety of B vitamins (B3, B6, B9) which have health benefits including promoting a healthy brain and nervous system, cell growth and healthy development.   

Sorghum also contains iron which is important for blood cells to carry oxygen around the body; calcium for bone health; and zinc which helps the immune system to fight off bacteria and viruses. Phosphorus, found in sorghum, is an important energy component and helps our bodies carry out important metabolic processes.  

Sorghum is also rich in magnesium and potassium which are important for nerve and muscle health. When preparing porridge, be mindful of your sugar intake. Rather add a banana or grated apple to sweeten your porridge and for extra nutrients.

2. Millet  

Millet is a grain often enjoyed in the form of porridge. It is high in dietary fibre with 8.5g per 100g and also contains plenty of vitamins and minerals like iron, calcium, magnesium, potassium, phosphorus, zinc and B vitamins. It also contains polyunsaturated fats which are heart-healthy fats. Millet tastes a bit like corn and can be enjoyed in a salad, with a hearty stew or can be used in baking pancakes, bread, cake or muffins.  

3. Maize 

In South Africa, maize is genetically modified and has been fortified with nutrients and tends to have a more neutral taste. Maize, globally, refers to the crop in the field while corn usually refers to a sweeter variety (with a higher sugar content) that arises in certain maize varieties once harvested.  

Maize meal is a staple widely enjoyed in the form of pap, crumbled pap or porridge. It is gluten-free and contains a variety of nutrients which include zinc, iron, vitamin A, folic acid and B vitamins.  

It is also considered a source of dietary fibre. Normal maize meal can be substituted for braai pap alternatives as a way to increase dietary fibre as it contains 7g per 100g. This results in a more satisfying portion, making you feel fuller for longer whilst also resulting in a slower release of energy.  

4. Chakalaka  

This popular South African staple is an affordable side dish. There are plenty of ways to make it more nutritious just by making it yourself – because homemade is wholesome! When making your own, add plenty of red peppers and tomatoes (which are a source of vitamin c and antioxidants) and grated carrots which contain fibre and vitamin A.   

Using a lite version of baked beans is ideal to reduce added salt and makes for a healthier alternative. Aim to use minimal oil in the cooking process by using a cooking spray or use a spray bottle to add the oil to the dish. The suggested serving size is 1/3 cup of chakalaka per day.  

Photographs: Fresh Living Magazine  

The post Dietician Aziwe Booi shares a healthier take on braai sides appeared first on MyKitchen.

Looking for a healthy, satisfying snack? Look no further than our pea and millet balls served with a tahini dip. We especially love them because millet is a good-for-you budget-friendly replacement for quinoa.

SERVES 4 // COOKING TIME 30 min

INGREDIENTS
200g millet
2 tbsp olive oil
1 onion, peeled and chopped
180g peas
1 clove garlic, peeled and crushed
1 green chilli, chopped
1 tbsp finely chopped parsley
40g Parmesan, grated
Zest and juice of 1 lemon
Salt and black pepper
Flour, to dust
2 tbsp tahini
1 tsp honey

METHOD
1. Place the millet in a pot with 400 ml water and cook covered until soft, about 20 minutes. Drain.
2. Heat 1 tbsp oil in a pan over medium heat and fry the onion for 10 minutes, until translucent. Add the peas, garlic and chilli and fry for 5 minutes.
3. Allow to cool slightly before placing in a food processor. Add the cooked millet, parsley, Parmesan and lemon zest. Season. Pulse until just combined.
4. Form the mixture into 12–16 small balls. Roll in the flour.
5. Heat 1 tbsp oil in a pan and fry the balls over medium heat until golden. Remove and drain on paper towel.
6. Combine the tahini, lemon juice, honey and 1 tbsp water. Season. Serve with the millet balls.

The post Pea and millet balls with tahini dip appeared first on MyKitchen.