OrganicDirect.co.nz Ancient Treasures

Packed with nutrients, ancient grains are the new superstars when it comes to healthy eating and Ceres Organics is leading the harvest.

NEWER ISN'T NECESSARILY BETTER, especially when it comes to grains. Most of the grains we eat today have been refined throughout the years to make them disease and pest-resistant, able to keep longer and more attractive. They have been modified into something quite different from what our ancestors ate thousands of years ago, and along the way they’ve shed a lot of their nutritional content. But a number of grains escaped intervention, and some have been rediscovered. These super-grains may be old but they have a bright future.

AMARANTH Another South American superstar, amaranth was prized by the Aztecs and cultivated for more than 8000 years. They believed it had supernatural powers and used it in their rituals until the Spanish conquistadors arrived and considered this practice un-Christian, banning the cultivation of amaranth. But it continued to grow wild and was ‘rediscovered’ only relatively recently. Like quinoa, amaranth is a complete protein superhero and rich in lysine, copper, manganese, magnesium and phosphate. It’s a great source of iron and calcium and is gluten-free. Add it to soups, stews and casseroles to thicken them, or pop it like popcorn.	MILLET In China, cultivation of millet preceded that of rice. It’s one of the oldest foods known to humans. Being non-acid forming and gluten-free, millet is one of the least allergenic and most easily digestible grains available. It boasts high amounts of protein, fibre, B-complex vitamins, folic acid, essential amino acids and vitamin E and is particularly high in iron, magnesium, phosphorus and potassium. Its nutty, slightly sweet flavour is enhanced by lightly roasting before cooking. Use it in soups and casseroles or serve as you would rice or couscous.	BUCKWHEAT Buckwheat has been a part of many Asian and European cultures for a very long time. It is high in beneficial antioxidant flavonoids, including rutin, which may help protect against bad cholesterol and heart disease. It contains all the essential amino acids and is full of vital complex carbohydrates as well as iron, calcium, potassium, manganese, magnesium and dietary fibre. Contrary to its name, buckwheat has nothing to do with wheat and is naturally glutenfree, so is a great choice for coeliacs and those avoiding wheat products. Buckwheat is used to make Japan’s beloved soba noodles, for delicious galettes (savoury crêpes) in France and blinis in Russia. It can also be served as an alternative to rice or to make a kind of porridge.

Creamy soybean & amaranth soup (gluten-free) READY IN: 45 MINUTES SERVES: 2-3 2 large leeks, white parts only 2 Tbsp Ceres Organics Olive Oil 3 cloves garlic, minced ½ cup Ceres Organics Amaranth 2 cups Imagine Free-Range Chicken Broth 1 bayleaf 1 cup Zito Tomato Purée 1 can Ceres Organics Soybeans, drained ½ cup fresh basil, chopped ½ tsp Planet Organic Oregano 1 tsp Ceres Organics Herb Salt	1 Cut the leeks into small pieces. In a large saucepan, cook leeks in olive oil over medium heat. When the leeks are golden and soft add the garlic and cook for another minute. Add the amaranth, chicken broth, bayleaf and tomato purée. Bring to the boil, then reduce the heat to a simmer. Cover with a lid and cook for 30 minutes. 2 Meanwhile, using a blender, purée half the beans until smooth. When the amaranth is cooked, remove the bayleaf then carefully pour the mixture into the processor with the beans. Purée the mixture until smooth then pour back into the saucepan. 3 Stir the remaining beans and herbs into the hot soup and warm gently on the stove for about 5 minutes. Thin with water or more stock, if desired. Season with herb salt. Serve garnished with basil leaves, if liked.
Crunchy millet fish fingers (gluten-free) READY IN: 60 MINUTES SERVES: 4 200g floury potatoes, peeled ½ cup Ceres Organics Millet Ceres Organics Olive Oil 170ml Rice Dream Original Enriched Rice Milk, warm 150g fresh salmon 250g cod (or other oily fish) 1 tsp Ceres Organics Sesame Seeds 4 Tbsp Ceres Organics White Rice Flour 1 organic egg, beaten 1 cup Nature’s Path Cornflakes	1 Boil potatoes and millet for 15 minutes or until tender. Drain and mash with 1 Tbsp olive oil and 2 Tbsp rice milk. 2 Put fish in a pan with the remaining milk. Simmer for 5 minutes. Drain and flake fish, add sesame seeds then mix into the mash, using a fork. Form into finger-shaped pieces (about 12) and chill for 15 minutes. 3 Preheat grill. Roll fish fingers in flour then dip in egg and finally cornflakes. Drizzle lightly with olive oil. Grill for 10 minutes or until golden. Serve hot with a salad.
Buckwheat & broccoli penne READY IN: 30 MINUTES SERVES: 4 500g La Terra Wholewheat Penne 200g Ceres Organics Buckwheat 400g broccoli, cut into small florets Ceres Organics Olive Oil 3 cloves garlic, crushed ½-1 tsp Planet Organic Chilli Flakes Supernatural Foods Sea Salt 100g pecorino cheese, finely grated	1 Bring a large pot of salted water to the boil. Cook the penne for 7 minutes (according to packet instructions) or until al dente (just tender to the bite). Drain and set aside. 2 At the same time, bring a small pot of lightly salted water to the boil. Add the buckwheat and simmer for 6 minutes, then add broccoli and cook for a further 3-4 minutes. Drain well and set aside. 3 In a large frying pan, gently heat 4 Tbsp olive oil. Put in the garlic and chilli and stirfry for 1-2 minutes. Turn up the heat and add the buckwheat and broccoli. Toss well. Add pasta and toss well to combine with the sauce. Season with salt. Drizzle with extra olive oil if it is a little dry. 4 Sprinkle with pecorino cheese, then serve immediately.

SUPER-GRAIN FACTS: • Quinoa and amaranth are not grass grains, they are the seeds of leafy plants. Buckwheat is not a true grain either, but is actually a fruit related to rhubarb. • Grains do not contain any saturated fat or cholesterol. • After par-boiling, bulghur wheat was traditionally spread out to dry in the sun on the flat rooftops in the Middle East. • Millet is often used as a filling for juggling balls. • Millet crops grow well in droughtprone regions and cover over 40 million hectares in Africa and the Indian subcontinent. • Amaranth has twice as much calcium as milk. • Quinoa plants flourish at high altitudes of 3000 metres or more above sea level.	QUINOA This mighty little food, pronounced ‘keen-wah’, has been grown on the slopes of the Andes for many millennia and was known to the Inca people as ‘chisaya mama’ – mother of all grains. It’s an apt name – quinoa is rich in high-quality, complete protein, containing all nine essential amino acids, including lysine, vital for tissue growth and repair, which is absent from most of the grains we eat. It is also a good source of magnesium, manganese, iron, copper and phosphorus. Quinoa is gluten-free and can be quickly prepared to use as a base for salads, or as a nutritious substitute for rice, potato or pasta.	BULGHUR WHEAT Centuries of Middle Eastern and Mediterranean cultures have been using bulghur wheat as a staple. The wheat is cleaned, parboiled and dried before being broken up and sieved into different sizes: coarse, medium and fine. Because bulghur is pre-cooked, it naturally resists mould, contamination and insects. Cooking allows the wheat’s naturally occurring vitamins and minerals to be retained, making bulghur much more nutrient-rich than processed wheat products. It has more fibre and a lower glycemic load than white rice or couscous. Forget twominute noodles and microwave rice – bulghur wheat is the original instant food. All it needs is a soak in some boiling water and voilà, it’s ready to eat. It is well known in tabbouleh and is excellent in pilaf and other dishes in place of rice, for stuffing vegetables or as a more nutritious version of chicken or turkey stuffing.

Osso buco with gremolata & fluffy quinoa (gluten-free) READY IN: 1 HOUR 50 MINUTES SERVES: 4 2 carrots, peeled and coarsely chopped 2 onions, peeled and coarsely chopped 2 celery sticks, coarsely chopped 1k g thickly sliced veal (or beef) shank pieces – on the shin ½ cup Ceres Organics Maize Flour 1 tsp Planet Organic Thyme 2 Tbsp Ceres Organics Olive Oil ½ cup dry red wine 2 cans Ceres Organics Chopped Tomatoes 1 Tbsp Zito Tomato Paste 2 cubes Rapunzel Vegetable Bouillon 1 handful of Italian parsley 1 Tbsp finely grated lemon zest 1 tsp crushed garlic 2 cups Ceres Organics Quinoa 1 tsp Rapunzel Vegetable Bouillon Powder 1 small knob of organic butter	1 In a food processor, briefly pulse the carrots, onions and celery until pea-sized. 2 Dust the meat with the flour and thyme. 3 Heat oil in a large casserole, then brown meat in 2 batches. Transfer meat to a bowl. Reduce heat, add chopped vegetables and cook for a few minutes or until soft. Transfer to a separate bowl. 4 Put meat back into the casserole and turn up heat. Pour wine over meat and simmer to evaporate the wine. Return the vegetables to the casserole, pour over the tomatoes, tomato paste, 1 cup warm water and stock cubes. Cover and cook on low heat for 1½ hours or until meat is very tender. Check occasionally to ensure there is enough liquid; add more water if necessary. Season. 5 Meanwhile make a gremolata by combining the parsley, lemon zest and garlic in a small bowl. 6 Cook the quinoa in a saucepan with 4 cups water and the vegetable bouillon powder. Bring to the boil then reduce heat and simmer for 15 minutes. Drain remaining liquid. Add a knob of butter to cooked quinoa and fluff with a fork. 7 Arrange meat pieces with gravy in a deep dish. Top with gremolata and serve with fluffy quinoa on the side.
Bulghur & lentil patties with cumin skordalia READY IN: 40 MINUTES SERVES: 4 ½ cup Ceres Organics Bulghur Wheat 1 can Ceres Organics Brown Lentils, drained 1 Tbsp Ceres Organics Olive Oil 3 cloves garlic, crushed 4 spring onions, thinly sliced 1 tsp Planet Organic Coriander Seeds, ground 1 tsp cumin powder 3 Tbsp fresh parsley, chopped 3 Tbsp fresh mint, chopped 2 organic eggs, lightly beaten ½ cup Ceres Organics White Stoneground Flour Ceres Organics Roasting & Frying Oil, for shallow frying Skordalia 500g floury potatoes, cut into cubes 2 cloves garlic, crushed ½ tsp cumin powder Pinch Ceres Organics Herb Salt 1/3 cup Ceres Organics Olive Oil 1 Tbsp Ceres Organics White Wine Vinegar	1 Place bulghur wheat in a bowl, cover with boiling water and leave for 15 minutes to soften. Drain well. Combine lentils and bulghur wheat in a bowl. Set aside. 2 Heat oil in a frying pan and cook garlic, spring onions, coriander and cumin for 1-2 minutes. Pour into lentils and bulghur wheat. Mix in parsley, mint, eggs and flour. Chill for 20 minutes. 3 Roll mixture into balls then flatten slightly. Heat some Ceres Roasting & Frying Oil in a large frying pan over moderate to high heat. Cook patties in batches for 3-4 minutes on each side or until crisp and brown. Drain on paper towels. 4 For the skordalia, cook potatoes in boiling water for 10 minutes or until soft. Drain and mash. Add garlic, cumin and herb salt. Gradually add oil and finally the vinegar. 5 Stack-up lentil and bulghur patties on a plate and serve with a generous serving of skordalia.
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