Food Matters

Originating in Africa thousands of years ago, teff has long been an important food for Highland Ethiopians, who use it to make everything from bread to beer. Now the rest of the world is catching on to the greatness of this tiny grain. With a mild, nutty flavor and lots of calcium, protein, iron and fiber, whole grain teff is a great addition to porridge, stews, pilaf or baked goods.

Teff Stew Recipe

This reinterpretation of wat—an Ethiopian soup traditionally eaten with flatbread made from teff flour—includes whole grain teff in the stew itself.

• 2 tablespoons olive oil
• 1 cup chopped onion
• 2 cloves garlic, minced
• 1/2 teaspoon paprika
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground allspice
• 1/2 teaspoon salt
• 1/4 teaspoon cayenne pepper
• 1 cup teff
• 2 large tomatoes, chopped
• 1 medium zucchini, sliced
• 1 medium yellow summer squash, sliced
• 4 cups vegetable broth
• 1 cup cooked garbanzo beans
• 1/2 cup lemon juice
• 1/4 cup chopped cilantro
• Ground black pepper
• Salt

1. Heat oil in a heavy 4-quart pot over medium heat. Add onions and cook until soft, about 5 minutes. Add garlic, spices and salt. Reduce heat to low and cook for 1 minute, stirring constantly. Add teff and cook for 2 minutes, stirring frequently. Add vegetable broth and bring to a boil. Cover, reduce heat and simmer, stirring frequently, until teff is soft, about 15 minutes. Add vegetables and beans; cook until tender, 10-15 minutes. Add lemon juice and cook 3 more minutes. Add cilantro just before serving. Season to taste with salt and pepper. Makes 4-6 servings.

Which grain was first farmed nearly 10,000 years ago? Which grain was revered as one of five sacred crops in ancient China? Which grain is mentioned in the Old Testament, the writings of Herodotus, and the journals of Marco Polo? The answer is millet! This versatile grain is gluten-free, easy to digest and a good source of fiber. Enjoy whole grain millet as a unique alternative to rice in salads, stir-fries and porridge.

Millet Stir-Fry Recipe

Turn a simple stir-fry into something special by using millet instead of rice.

• 2 cups water
• 1/2 teaspoon salt
• 1/2 cup millet
• 2 tablespoon oil
• 1 cup sliced onion
• 2 cloves garlic, minced
• 1 teaspoon minced fresh ginger
• 1 large head of broccoli, chopped
• 1 cup sliced carrot
• 5 ounces canned water chestnuts
• 1/4 cup cashew pieces
• 1 tablespoon soy sauce
• 1 tablespoon rice vinegar
• 2 tablespoons honey
• 1 tablespoon cornstarch

1. Bring water and salt to a boil in a pot. Add millet and return to a boil. Cover, reduce heat to low and simmer for 35-40 minutes.

2. Heat oil in a large pan over medium-high heat. Add onion and cook until soft, about 5 minutes. Add garlic and ginger; cook for 1 minute. Add broccoli, carrots and water chestnuts. Cook until vegetables are crisp-tender, 7-10 minutes. Add millet and cashews.

3. Combine soy sauce, rice vinegar, honey and cornstarch. Pour over stir-fry and cook until sauce is absorbed, about 2 minutes. Remove from heat and serve. Makes 4 servings.

Bob’s Red Mill Natural Foods, a distinctive stone grinding miller of whole grains, was founded in 1978 with the mission of moving people back to the basics with healthy whole grains, high-fiber and complex carbohydrates. Bob’s Red Mill, now an employee-owned company, offers a diverse line of more than 400 all natural, organic and gluten-free flours, cereals, meals and mixes for pancakes, breads and soups that are available throughout the world.  With its dedicated gluten-free manufacturing facility and strict organic protocols, the company has emerged as a leader in providing safe and delicious natural, organic and gluten-free products. 

Between the superfood recipes in Wonder Foods and the tips on mindful munching in Healthy Snacking 101, our May/June issue is packed with ideas for nutritious homemade foods. But if you are on the run and in need of store-bought snack foods that are both healthful and handy, look no further than these delicious selections.

1. KIND Healthy Grains Vanilla Blueberry Clusters with Flax Seed
Packed with fiber and omega-3s, this tasty granola is free of refined sugars and trans fats. $6

2. Mary's Gone Crackers Original
These flaxseed-loaded, whole-grain crisps are made without hydrogenated oils and are wheat- and gluten-free. $5

3. Annie Chun's Wasabi Roasted Seaweed Snacks
Clocking in at just 30 calories per serving, these MSG-free snacks make a great alternative to potato chips. $2

This tiny “grain”—actually a seed—has a rich history dating back 8,000 years when it was first cultivated in Mesoamerica. The ancient Aztecs relied on amaranth as a food staple and used it in religious rituals, earning it the name “golden grain of the gods.” Use amaranth in porridge, polenta and quick breads. It’s a good source of protein, magnesium, iron and dietary fiber.

Savory Amaranth Fritters Recipe

These savory cakes make a delicious appetizer or side dish.

1 cup amaranth
2 tablespoons diced onion
1 clove garlic, minced
1/2 teaspoon sea salt
1-1/2 cups vegetable stock
1 egg
2 tablespoons unbleached white
Flour
1 tablespoon chopped basil
Oil, to fry

1. Place amaranth, onion, garlic, salt and stock in a saucepan. Bring to a simmer over medium heat. Cover, reduce heat and cook until all liquid is absorbed, about 40 minutes.

2. Transfer amaranth to a bowl and let cool. Add egg, flour and basil; mix well.

3. Heat 1/4 inch of oil over medium-high heat in a wide skillet. Drop batter into hot oil 2 tablespoons at a time. Cook until browned, turning once, about 2 minutes per side. Remove from oil and drain on paper towels. Serve with tomato sauce or salsa. Makes 15 servings.

Bob’s Red Mill Natural Foods, a distinctive stone grinding miller of whole grains, was founded in 1978 with the mission of moving people back to the basics with healthy whole grains, high-fiber and complex carbohydrates. Bob’s Red Mill, now an employee-owned company, offers a diverse line of more than 400 all natural, organic and gluten-free flours, cereals, meals and mixes for pancakes, breads and soups that are available throughout the world.  With its dedicated gluten-free manufacturing facility and strict organic protocols, the company has emerged as a leader in providing safe and delicious natural, organic and gluten-free products. 

Quinoa was a staple food for the South American Indians living in the high altitudes of the Andes Mountains. It was immensely popular because it was one of few crops that could survive in such high altitudes (10,000-20,000 feet above sea level). It could withstand frost, intense sun and the often drought conditions that characterized the Andean climate. It was also recognized for its superior nutritional qualities. It was for these reasons that it was dubbed “mother of all grains” by the Incas, so much so that it came to have spiritual significance for them. Many traditions and ceremonies surrounded the cultivation, harvest and consumption of quinoa.

Sopa de Quinoa

This flavorful soup is inspired by a traditional quinoa dish eaten in South and Central America. Adjust the amount or type of chile pepper to make it as spicy or mild as you like.

1 tablespoon oil
1 cup diced onion
4 cloves garlic, minced
1 serrano chile, minced
1 teaspoon ground cumin
1/2 teaspoon ground black pepper
1/2 teaspoon salt
2 tomatoes, diced
1 medium Yukon gold potato, cubed
8 cups vegetable broth
1 cup yellow corn kernels
1 cup diced red bell pepper
3/4 cup quinoa
1/4 cup chopped parsley
2 tablespoons chopped cilantro
2 tablespoons lime juice

1. Heat oil in soup pot over medium heat. Add onion and cook until soft, about 10 minutes. Add garlic, serrano chile, cumin, black pepper and salt. Cook until fragrant, 1-2 minutes. Add tomatoes, potato and broth. Cook over medium to medium-low heat until potato is soft, about 40 minutes.

2. Add corn, bell pepper and quinoa. Cook, stirring occasionally, until quinoa begins to soften, about 8 minutes. Add parsley, cilantro and lime juice just before serving. Makes 6 servings.

Bob’s Red Mill Natural Foods, a distinctive stone grinding miller of whole grains, was founded in 1978 with the mission of moving people back to the basics with healthy whole grains, high-fiber and complex carbohydrates. Bob’s Red Mill, now an employee-owned company, offers a diverse line of more than 400 all natural, organic and gluten-free flours, cereals, meals and mixes for pancakes, breads and soups that are available throughout the world.  With its dedicated gluten-free manufacturing facility and strict organic protocols, the company has emerged as a leader in providing safe and delicious natural, organic and gluten-free products. 

Summer is just around the corner, and I don't know about you, but—bring it on! This past winter seemed especially long, so I am ready to step into the season early. Moving away from cold-weather soups and stews, I am ready to make foods in my kitchen that embody the summer harvest. After looking through our magazine archives, I found these three refreshing recipes that I am most eager to try in the coming months. Check them out below.

What summer recipes are you eager to make this year? Leave us a comment below to let us know! 

Summer Drink: Basil Limeade

Every summer deserves a signature drink, and this herbal limeade is destined to be 2013's signature drink. Now that the weather is starting to warm up, it's time for me to fill my container garden with summer herbs, including fragrant basil, and what better way to use it up than in this refreshing libation.

Summer Pizza: Chicken Spinach Pizza

Come summertime, there is nothing easier than washing and chopping your summer harvest, tossing your favorite ingredients onto a scrumptious flatbread, and heating it all up in the oven until it's ready to serve. This pizza combination tastes great and is easy to make. Whip it up for a simple weekend lunch, or serve it to impress house guests during social get-togethers.

Summer Dessert: Honeydew Melon Sorbet

As soon as the weather heats up, you will be so glad that you kept this recipe handy. Delight in the flavors of honeydew and tarragon with this homemade sorbet. Melon and tarragon are a striking flavor combination, and with little more than sugar, water and herb sprigs, this desserts is super easy to prepare.

Spelt is an ancient relative of the durum wheat that originated in the Near East over 8,000 years ago. This heirloom grain later spread throughout Europe, becoming especially popular in Germany, where it was farmed throughout the Middle Ages. With a chewy texture and sweet, nutlike flavor, spelt is a great grain for hot cereal or to use in place of rice for pilaf, soup or cold salads. It digests easily and is a good source of iron.

Spelt Pilaf Recipe

• 1 cup spelt
• 1/2 cup finely chopped onion
• 1 tablespoon oil
• 1/2 pound fresh mushrooms, chopped

1. Heat oil in a large saucepan over medium heat. Add spelt and onions; sauté, stirring occasionally, for 3 minutes or until fragrant. Add mushrooms and sauté for 5 more minutes. Add broth, herbs and pepper. Bring to a boil; cover, reduce heat to low and simmer for 60 minutes, stirring occasionally, until liquid is absorbed.

2. If pilaf becomes too dry during cooking, add ¼ to ½ cup hot water. Remove from heat; serve hot. Makes 4 servings.

Bob’s Red Mill Natural Foods, a distinctive stone grinding miller of whole grains, was founded in 1978 with the mission of moving people back to the basics with healthy whole grains, high-fiber and complex carbohydrates. Bob’s Red Mill, now an employee-owned company, offers a diverse line of more than 400 all natural, organic and gluten-free flours, cereals, meals and mixes for pancakes, breads and soups that are available throughout the world.  With its dedicated gluten-free manufacturing facility and strict organic protocols, the company has emerged as a leader in providing safe and delicious natural, organic and gluten-free products.