Today we will talk about gluten-free cereals and seeds less known in our culture but widely used in African civilizations, as they are sorghum and millet. And we will add the wild rice, another little known food but with excellent properties native to North America. And of the exotic sesame, a seed from the East full of nutrients, especially rich in calcium.
The cereals, as we have seen, they are products of very important nutritional properties in the diet of the child and the baby. And, although they are not essential, incorporating less known cereals into our diet and that of our children can have great advantages, especially from the point of view of the variety of flavors and preparations, in addition to food, as many of the less known have A composition rich in essential nutrients. And is that not only bread is made cereals.
Sorghum
Sorghum It's a cereal that looks a lot like corn. Nor does it have gluten. It comes from Africa and is also widely used in China and India.
It is rich in hydrates and its protein content is approximately 11%, although, since it lacks almost lysine, it should preferably be consumed with legumes to increase its biological availability, thus reaching a quality similar to that of meat.
It can be found usually included in the cereals of 8 cereals that are sold produced industrially for babies, but we can also buy their flour and grain in specialized stores. It also has vitamins of group B and minerals.
Millet
Millet It has, for half a cup, 41 grams of hydrate, 6 of protein and also provides 41% of the iron that an adult needs daily. Its content in other minerals such as calcium, phosphorus, potassium, silicon and sodium is remarkable, but above all, its amount in magnesium makes it interesting, since this mineral is essential for fixing calcium in the bones and enamel. They also have group B vitamins.
It is a very energetic cereal and is usually included in multigrain porridge. Its flavor is soft and admits sweet and salty preparations, and, since its fiber content is high, despite not having gluten, its flour can be used to make cakes and puddings.
Millet It is cooked easily and quickly, since the grains, golden in color, are small. The taste is similar to butter, with a touch of nut. After roasting and cooking it loses its bitterness and can be combined in many dishes, as if it were rice, and can be included in stews mixed with vegetables, so that its spicy flavor is diluted and highlights that of other foods. If we consume it in the form of flour we can use it as any other, to make pastries and sweet or savory pancakes.
Sesame
The sesame or sesame seeds They are used routinely in some breads, but our kitchen does not include them as often as it is used in Arab countries, North Africa, India or China. Its nutritional principles are of high biological value.
Sesame seeds are a fundamentally fatty food, 52% are fats but the vast majority are unsaturated, especially Omega 6 and 9, which regulate cholesterol, in addition to lecithin, important for the functioning of the nervous system.
20% are high quality proteins, improved if consumed with cereals and legumes, such as the traditional hummus, which has chickpeas combined with sesame paste.
It also has vitamins B1 and B2 in a high proportion, greater than any other seed, and also vitamin B3, B5 and B6, vitamin K and acid.
Its main quality is, however, its bioavailability in calcium, which is 10 times higher than that of milk, combined with magnesium, phosphorus, silicon, copper and boron. It also has significant amounts of potassium, iron (even more than liver), selenium, iodine and chromium.
SesameIn addition, it has a lot of fiber, and this is presented in mucilages, which form a substance with a mildly laxative effect, very appropriate to combat constipation naturally.
We can buy it as seeds, raw or toasted, in addition to tahina paste or even in virgin oil.
An important issue to keep in mind is that sesame is a fairly allergenic food, so it should not be introduced into the diet until, preferably, three years, but then, if there are no reactions, it is a food resource to have very consider.
We can consume it instead of the flour for batters, rice croquettes, tahina pasta, and as a dressing in sauteed, pasta and salads, in addition to being able to include it in breads and pastries.
Wild rice
He wild rice It is an aquatic grass that is collected in the area of the great lakes of Canada and the United States 10,000 years ago, although it is currently cultivated. The Indians of this area used it in their diet in an important way.
It is not rice, although it looks very similar. The grain is elongated and retains its dark brown cover. Its flavor is lightly almond, very aromatic, but above all its crunchy texture is delicious. It has no gluten, but a high fiber content, so it is not suitable for the baby's first meals, but later, after eight months.
Its main component is starch, a carbohydrate. It has more lysine than the usual cereals so it is not a complete protein source, but it is very suitable in combination with legumes or meat, especially as a side dish.
Contains vitamins and minerals is a proportion similar to brown rice, much higher than normal white rice.
Its cooking is about 40 minutes, but it can be shortened by soaking the night before. Used as a garnish, in sautéed, stuffed and salted, it gives an exotic touch to the dishes and enriches them.
conclusion
Tonight I have white rice croquettes, wild rice and quinoa, seasoned with sesame seeds and thickened with amaranth flour. I assure you they are very rich. I will pass you the recipe.
Millet, sorghum, wild rice and sesame They are seeds of especially delicious, different flavor, with considerable nutritional and energetic qualities, which is very interesting to introduce in the feeding of children to enrich it and make it more varied.
