Complete-protein source. Good levels of several B vitamins, vitamin E and dietary fibre.
An excellent choice for vegans
With a delicate and subtly nutty flavour
A 100g serving of quinoa provides:
368 CALORIES 14G PROTEIN 6G FAT 64G CARBOHYDRATE 7G FIBRE
Quinoa contains all nine essential amino acids making it a complete protein source. Quinoa is, therefore, an excellent choice for vegans who may struggle to get enough protein in their diets. Quinoa contains small amounts of the heart-healthy omega-3 fatty acids. It also possesses good levels of several B vitamins, vitamin E and dietary fibre.
With a delicate and subtly nutty flavour, versatile for breakfast (as a cereal or porridge), lunch (as a salad) or dinner (as a side or stew).
High-energy food. High protein and fiber. Rich in nutrients, including copper, manganese, phosphorus, and magnesium. Lowers blood pressure and reduces the risk of heart attacks. Millet is a great source of starch, making it a high-energy food, protein, and fiber. It is also rich in nutrients, including copper, manganese, phosphorus, and magnesium. Magnesium is essential for maintaining good heart health, as it lowers blood pressure and reduces the risk of heart attacks. Phosphorus plays an important part in the structure of body cells.
How to cook: Rinse thoroughly under running water and remove any dirt or debris. Add one part millet to two and a half parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 25 minutes. The texture of millet cooked this way will be fluffy like rice. If you want the millet to have a more creamy consistency, stir it frequently adding a little water every now and then.
Cooked millet can be served as a breakfast porridge to which you can add your favorite nuts and fruits.
Add ground millet to bread and muffin recipes.
Toss cooked and chilled millet with your favorite chopped vegetables and either chicken or baked tofu cubes.
Or as an alternative to rice or potatoes
Grain for sale online in Zambia
Grains are edible dry seeds from plants called cereals and are known to provide more food energy worldwide than any other food group. Grains are important sources of many nutrients, including fibre, B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium). People who eat grains as part of a healthy diet have a reduced risk of some chronic diseases. Looking to include grains to your diet? Explore below for various grains available in Zambian stores such as whole-grain pearl millet, quinoa, wheat grain and white long grain. Zambia's staple food grains include maize, sorghum, millet and wheat.