The Protein Dilema

Protein is one of the building blocks of life and a key component of any well balanced diet.

Animal products - meat, cheese etc - are high in protein.
But that doesn’t mean they are the best or only source.

Too much protein can be just as bad
as too little.

Animal protein is usually high in
saturated (‘hard’) fats, which aren’t good for us, whereas other plant-derived sources, though they may be lower in protein, often contain other material such as fibre, complex carbohydrates and unsaturated fats which are essential to a healthy diet.

Some plant forms, such as spirulina, actually have more useable protein than animal meat.

 Prime candidates for a safe, high protein
vegetarian diet are Quinoa and Amaranth.

Millet is included here because, although lower in protein, it bears some similarities
and can be sprouted, cooked or served in
similar ways.

These grains are very attractive to vegetarians and to those unwilling to risk the problems associated with red meat.

Amaranth

Similar in appearance to Quinoa, the seeds of Amaranth have similar properties and are highly nutritious.

Amaranth seed is made up of 15-18% protein and contains respectable amounts of lysene and methionine, two essential amino acids not frequently found in grains.

It is high in fibre [up to three times the amount found in wheat], has more than five times the amount of iron found in wheat and has calcium, potassium, phosphorus and
vitamins A and C.

Amaranth consists of 6-10% oil,
predominantly unsaturated and is high in linoleic acid [Omega-6].

Cooked Amaranth is 90% digestible and is
particularly good for convalescence. Using Amaranth in combination with wholewheat, maize or brown rice results in a complete
protein as high in food value as fish,
meat or poultry.

Amaranth, like Quinoa, can be cooked as a cereal, ground into flour, popped like
sweetcorn, sprouted or toasted.

The seeds can be cooked with other whole grains, added to stir -fry or to soups and stews as a dense thickening agent.
Amaranth flour is used in making pastas and baked goods. Like Quinoa, it is gluten-free.

The whole grain, when simmered,
produce a thick, oatmeal-like porridge that has a gelatinous texture that
many find unpalatable.

To make it more appetizing, cook a small
proportion [up to 15%] of it with another grain [or grains], such as brown rice or
buckwheat; follow the cooking instructions for the predominant grain rather than for the amaranth.

The grain can also be baked or steamed.
If cooked alone, amaranth benefits from the addition of strong flavoured
cooking liquid, such as broth or tomato juice.

Popping

 The grains can be toasted as you would sesame or poppy seeds; they pop and puff like popcorn [althought much smaller]. Toast just a tablespoonsful of the seeds at a  time in a heavy, ungreased skillet, toss and stir over high heat for a few seconds until popped.

Sprouting

Quinoa, Armaranth and Millet are all suitable for sprouting and this will increase the
nutritional value even more.

The sprouted seeds introduce valuable
digestive enzymes which help
remove stomach acidity. They can be added to salads and stir-fries, or juiced.

Quinoa (pronounced keen-wah)

 Like millet, Quinoa seeds resemble
millet but are distinguished mainly by the colour, usually a very pale cream rather than the rich yellow characteristic of millet.
Quinoa has more useable protein than meat and more than half as much again as cereals such  as barley, corn and rice. Quinoa has a good
balance of amino acids including all eight
needed for tissue development in
the human body.
It is a good source of iron, calcium, phosphorus,
vitamin E and several of the B vitamins.

Basic Cooking Instructions

In its natural state, Quinoa seed has a bitter saponin coating which is removed commercially by a polishing process. Before cooking, the  seed must be thoroughly rinsed at home to remove the saponin dust. This can be done by simply putting the grain into a fine strainer and running cold water over it until the powdery residue has disappeared. Quinoa is a very
versatile ingredient with a mild, almost bland flavour.  Suitable as a porridge or pudding, cooked Quinoa is also excellent in hot casseroles and soups, or cold in salads. For a nuttier flavour, the grain can be oven roasted for five minutes.
Cook Quinoa in much the same way as rice or millet. Combine half a cup of grains with one cup of water and simmer till tender. It takes about ten minutes to cook and will increase to three or four times in volume giving a fluffy texture similar to rice.
As it cooks, the outer germ around each grain twists outward forming a spiral tail 

attached to the kernel.
The grain itself is soft and delicate but the tail makes a crunchy, interesting texture.
Quinoa is often served plain, similar to rice, although the sauces covering the grain offer additional versatility.
Combining cooked vegetables and meats with the cooked grain can be fast and appealing.

Millet
As a cheap staple food, it makes a superb
alternative to potato and can be served mashed in much the same way. Though lower in protein than Quinoa or Armaranth, Millet has many nutritional benefits.
It is rich in iron, magnesium, potassium, silicon, the B vitamins and vitamin E. It is good for slow-release energy, aids digestion, removes unwanted acidity and inhibits the growth of  fungus and  unwanted yeasts. It works on the pancreas to help balance blood sugar
levels and is invaluable to diabetics. Millet is gluten-free and highly suitable for those with coeliac disease.