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JUNE 2016 MUSCLE & FITNESS 95

●AMARANTH
This gluten-
free nutritional
powerhouse has a
protein bioavailability
comparable to milk

• sans the protein
  farts. It’s also packed
  with more iron,
  calcium, phosphorus,
  manganese and
  carotenoids (pigments
  from plants that can
  decrease the risk of
  disease) than some
  vegies. Consider
  using amaranth in
  place of rice.

● BUCKWHEAT
Like other grains,
buckwheat is high
in protein, nutrient-
dense and easy to
prepare. But this little
rascal is unique in that
it has resistant starch,
which reduces food
cravings and lowers
blood sugar after a
meal – the opposite
efect of most carbs.
Consider buckwheat a
replacement for wheat
when you’re whipping
up things like pancakes,
biscuits and pita bread.

● BULGUR
Bulgur, which is wheat
that’s been boiled,
dried, husked and
then cracked, is
considered the oldest
processed food known
to man. But don’t let
the p-word throw you.
The technique actually
drives nutrients
further into the grain.
Bulgur also contains
substantial amounts
of betaine, an amino
acid that can relieve
inflammation and has
been shown to improve
muscle strength and
endurance.

● EINKORN
Not to be confused
with Lt. Lois Einhorn,
einkorn is a much more
reliable grain than
Ray Finkle was on the
gridiron. (That’s the final
Ace Ventura
reference, we swear.)
This more obscure type
of wheat – though it’s
been around for more
than 12,000 years –
contains up to five
times more riboflavin
than modern wheat; in

higher doses, riboflavin

has been known to help

aid migraines. Einkorn

may not be gluten-free,

but people with gluten

sensitivities often agree

that it’s more digestible

than modern grains.

● KAMUT

(KHORASAN

WHEAT)

Kamut is the brand

name for khorasan

wheat, which

originated in Egypt and

is used in products

such as cereals,

breads, and pastries.

One cup of cooked

kamut contains 227

calories, 7 grams fibre

and 10 grams protein.

A study published in

2013 in the European

Journal of Clinical

Nutrition found that

participants who ate

kamut compared with

those who ate semi-

whole-grain products

lowered their total

cholesterol by 4

percent and their bad,

or LDL, cholesterol by

almost 8 percent.

● RYE

Sure, you can imbibe

on it in liquid form and

make a towering

pastrami sandwich

with its bread

counterpart, but eating

rye ofers a plethora of

minerals and will keep

you satiated. According

to a study from the

Swedish University of

Agricultural Sciences,

22 healthy subjects ate

rye porridge and found

that it left them feeling

full for up to eight hours.

● SPELT

How special is this

ancient grain? Well,

Germany declared it

such an important part

of its history – dinkel is

German for spelt – that

it has several towns

named after it, like

Dinkelhausen and

Dinkelsbühl. If you’re

still not sold, consider

that a serving of spelt

has 30 percent of your

daily fibre intake and

a plethora of B vitamins

and even aids in

the creation of sex

hormones. Sounds

“gut” to us!

S6

1 cup pitted dates

¾ cup teff

Salt

½ cup milk or coconut milk beverage

½ cup plain or vanilla protein powder

cup cocoa powder

1 tsp vanilla extract (omit if using

vanilla protein powder)

Grated zest of 1 medium orange

1 tsp cinnamon

2 cups raspberries

cup coconut flakes

THE MACROS

250 12 g 46 g 4 g

CALORIES PROTEIN CARBS FAT

DI

1. Place dates in a bowl, cove
   water and let soak for 30 min


2. Place teff, 3¼ cups water a e
   of pinches of salt in a medium-
   Bring to a boil, reduce heat to w
   and simmer covered, stirring occasionally,
   for 20 minutes or until teff is tender and
   a gelatinous mixture has formed. Let cool.


3. Place milk, dates, teff, protein powder,
   cocoa powder, vanilla, orange zest,
   cinnamon and ¼ tsp salt in a blender or
   food processor and blend until smooth,
   about 1 minute. If needed, add a bit more
   milk to help with blending. Chill for at least
   2 hours before serving.


4. Serve topped with raspberries and
   coconut flakes.

CHEF’S TIP

Teff becomes gelatinous

once it’s cooked, so use it for

healthier puddings, breakfast

porridge or even polenta.

NUTRITION BONUS

Teff, a tiny

Ethiopian grain,

can power your

workouts by

supplying energy-

boosting iron.

THE OLD-TIMERS

GRAINS