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Recipe Book
July 17, 2020
Cooking with ancient seeds and more…

More and more people seem to be…going back to the past. What are they looking for? The lost nutritional value of their meals and they look for it in the pseudo-cereals and seeds of another era. Some of these people follow the raw food diet. Others, the ancient Greek diet. There are, however, those who simply believe in the unique nutritional properties of the ancient (and not only) seeds and look for smart (and…delicious!) ways to make them part of their diet. So, for these people -and for everyone else- we’ve prepared the best recipes. What do you think, shall we see them one by one and get to know (briefly) some of their main ingredients?

Buckwheat A good source of protein and fiber, buckwheat also contains niacin, thiamine, manganese, and phosphorus. In addition, its calories are pretty…convenient, since 100 g cooked buckwheat contain only 102 calories. It has a strong aroma and a slightly bitter taste, which makes us use it in combination with other types of flour to create different types of dough (breads, cakes, pizza crusts, etc.).

Buckwheat crepes

Buckwheat crepes by the Greek chef Akis Petretzikis

Wild rice A member of the grass family, high in fiber, wild rice can be mixed with the classic white or brown rice to enhance both the nutritional value of the dish and its taste. It takes a little longer to boil and has a characteristic more… al dente texture.

Barley The hulled barley or barley groats is the healthiest type of barley. It is a nutrient-rich and tasty cereal which is used -among other things- for the preparation of bread and beer, while many people even use it in their breakfast along with oats and other cereals.

Wheat Wheat - and specifically whole wheat - is a valuable ingredient in the Mediterranean diet and can have countless uses in our kitchen. The soft version of wheat can be used in bakery and confectionery, while its hard version is usually used for the preparation of pasta.

Millet It is a good source of fiber and does not contain gluten. It has a mild taste and soft texture, and can be used in the preparation of bread and other pastries, in dishes e.g. combined with rice in stuffed vegetables, or as an energy-boosting breakfast along with nuts, honey, and finely chopped fresh fruit.   

Millet and tahini energy bars

Millet and tahini energy bars by the Greek chef Akis Petretzikis

Sorghum Starchy grain of African (probably) origin, high in carbs, protein (17%), fat, and fiber. Its main characteristic? Its resistance to…water scarcity, since its cultivation needs very little water compared to other cereal grains. Its grain is usually ground into flour with which we can make porridge, cakes, bread, etc. Some people use it to produce oil, syrup, and alcoholic beverages.

Quinoa A rich source of fiber, Omega-3 fatty acids, phosphorus, iron, and magnesium, quinoa is commercially available in three different colors (white, black, and red). It has a slightly bland flavor and can be used in salads, as a side dish (e.g. instead of rice), in cakes, and various other desserts. Before you consume it, quinoa needs to be rinsed well with plenty of cold water and then boiled.

Plum and quinoa muffins

Plum and quinoa muffins by the Greek chef Akis Petretzikis

Hemp seeds This particular seed hides countless benefits for our body. Rich in fiber and valuable fatty acids, it can be consumed not only cooked, but also raw. How? In soups, salads, cereals, or even our yogurt.

Flaxseed Once ground, it can be used in various sauces, cereals, and smoothies, in salads or soups, yogurt, but also in main dishes, desserts (e.g. homemade energy bars) or our pastries not to enhance their taste, but their nutritional value.

Amaranth This seed is undoubtedly a superfood. Why? Quite simply because -among many others- it contains all 9 essential amino acids, which make it a first-class protein. It has a sweeter flavor than quinoa and much finer grains. It can be used both in cooking and confectionery, but you should be careful when cooking it since if it boils a lot (like more than 10 minutes), it can stick.

Amaranth cookies

Amaranth cookies by the Greek chef Akis Petretzikis

Chia seeds Thanks to their neutral flavor, they can be used in many recipes even raw! So, we can enjoy them in a smoothie, make a sweet mousse with them or even a spread for sandwiches, add them to our jelly, or to our salad.

Mung bean Rich in valuable nutrients, the mung bean is an ideal food for vegetarians. We can create delicious velvety soups or a puree with it, while -if we want- we can use it in our salads or instead of…minced meat in order to make vegetarian burgers, meatballs, etc.

Soy beans They are high in protein, while they are rich in fiber and antioxidants. It takes several hours to soak them in water before using them, and then we can make soups, use them in salads, or enjoy them cooked with a little salt.

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