amaranth = amaranth seeds Pronunciation: AM-uh-ranth Equivalents: 1 cup = 195 grams Notes: These tiny ancient seeds have been cultivated in the Americas for several millennia. They're rich in protein and calcium, and have a pleasant, peppery flavor. One variety of amaranth is grown for its leaves, which are called Chinese spinach. Substitutes: millet OR quinoa OR buckwheat groats black quinoa Notes: Like ordinary quinoa, this cooks quickly, has a mild flavor, and a slightly crunchy texture. Rinse off its bitter coating before using. Substitutes: quinoa
hie Pronunciation: HEE-uh See quinoa.
millet Pronunciation: MILL-it Notes: Unhulled millet is widely used as birdseed, but many health food stores carry hulled millet for human consumption. It's nutritious and gluten-free, and has a very mild flavor that can be improved by toasting the grains. Substitutes: quinoa OR bulgur OR couscous
plantago seed husks See psyllium seed husks.
psyllium seed husks = PSH = plantago seed husks = flea seed Pronunciation: SIL-ee-uhm Notes: This is a good source of soluble fiber, and is often used as a laxative. Make sure you drink lots of water along with it. Substitutes: oat bran
PSH See psyllium seed husks.
quinoa = hie Pronunciation: KEEN-wah Notes: This ancient seed was a staple of the Incas. It cooks quickly and has a mild flavor and a delightful, slightly crunchy, texture. It's got a lot of the amino acid lysine, so it provides a more complete protein than many other cereal grains. It comes in different colors, ranging from a pale yellow to red to black. Rinse quinoa before using to remove its bitter natural coating. Substitutes: couscous OR rice OR bulgur OR millet OR buckwheat groats OR amaranth quinoa flakes Notes: This is steamed, rolled, and flaked quinoa. It's used like oatmeal to make a hot cereal. Substitutes: rolled oats teff Notes: This Ethiopian staple is the world's smallest grain. Since it's too tiny to process, teff isn't stripped of nutrients like other, more refined grains. As a result, it's a nutritional powerhouse, especially rich in protein and calcium, and it's gluten-free. It has a sweet, nutty flavor and is sometimes eaten as a hot breakfast cereal. It comes in different colors that range from creamy white to reddish-brown. Substitutes: quinoa (use twice as much)
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