Teff, the Love Grass

You got to love grass.. but just the right one! Common names for Eragrostis tef include teff and Williams Lovegrass. Teff is an ancient cereal native to the northern Ethiopian Highlands of Northeast Africa. It is very versatile, may promote weight loss, is great for athletes and vegetarians, is gluten-free, and tastes good!

Small seed: Great Nutritional Value

Teff is a cross between wheat and grass. Teff is a type of grass that is considered a "whole grain" cereal. The word “Teff” is an Amharic word that means "lost". The name was kept for this grain for being so tiny, that if dropped, the grains would be close to impossible to retrieve. Because the beads are so small, it is not possible to peel them before they are milled. Teff flour is always whole wheat flour, which means that it is rich in dietary fiber.

Teff nutritional value consists of Proteins and an excellent balance of Amino acids. It is actually a much richer source of essential amino acids than wheat or barley. Teff also consists of Iron, Phosphorous, Magnesium, and Copper. It is also extremely abundant in healthy Manganese, and extremely low in Cholesterol, Saturated fat and Sodium.

Teff and Weight loss?

More and more people are looking for weight loss diets. For many years most of them learn to live with the fact that some fats they consume are bad for the body and others are good. Similar characteristics of carbohydrates are being discovered. Scientists consider it likely that the food sources that do not raise your blood sugar levels too much are less likely to be stored as fat AND maybe can even burn fat! By a steady release of glucose over several hours, Teff may help to suppress hunger, preventing you from overeating. Foods that suppress hunger are believed to be able to promote weight loss.

The Teff Athlete

The great success of the Ethiopian athletes Haile Gebrselassie and Kenenisa Bekele by themselves are partly attributed to teff. With its low Glycemic Index, teff provides a continuous supply of glucose to the body over several hours. it has slow digesting carbohydrates and contains a lot of iron, which unlike iron from other cereals is well absorbed into the body. These properties make teff suitable as nutrition for endurance athletes.

For athletes a high iron intake is critical for the conservation of red blood cells. A high number of red blood cells improves the intake and release of oxygen, which is directly related to the endurance and fitness. Humans usually compensate their daily loss of iron through meat, since most grains are not the best source of iron for the body. Teff is an exception, so it’s a great source of iron for vegetarians as well. The B-Vitamin complex in teff are important in relation to good energy.

Gluten-Free

Our health and our daily food intake are much more connected than we often like. Unlike 20 years ago the average Westerner consumes consciously or unconsciously a (too) large amount of grain originated gluten. Although teff contains some kind of gluten, it is suitable for people with celiac disease (gluten intolerance), because the gluten in teff does not contain the a-gliadin-fraction that causes a reaction in those with celiac disease. It does however contains all unique qualities that nutritionists find so appealing in cereals.

Gluten is also shunned by another group: People who simply think gluten encourages weight gain and who claim to feel more energetic when they don't consume it. They say humans didn't evolve the ability to digest certain domesticated grains containing gluten, and that avoiding gluten leads to more energy, better absorption of nutrients, and loss of excess weight.

So some people prefer a mostly gluten free diet because it has a positive effect on losing the last bits of stubborn belly fat and has a positive effect on their energy level they claim. A strict gluten-free diet forces you to stay away from some refined carbohydrates that can lead to weight gain. Could this just be where the weight-loss secret lies?

Possible Ways of Enjoying Teff

The flavor and aroma of the whole grain are mild, nutty and slightly sweet. It is similar to millet and quinoa in cooking, but the seed is much smaller and cooks faster, thus using less fuel.

Teff is an extremely versatile grain and one should not fear from experimenting in the kitchen. The easiest way of incorporating this food into your diet is by making use of teff flour. You can use teff flour for baking an apple pie crust or even for waffles and pancakes. You can even use boiled or steamed teff as an alternative to rice. Teff is also an extremely tasty and healthy grain to make porridge out of. All you need to do is add some crushed nuts and fresh fruits to your cooked teff. It is also extremely tasty to make in stews and even stir fries. Or you can make Injera, a typical Ethiopian flatbread that is on their menu daily.

RELATED: Teff Fitness Food pancake recipe

Teff Panecakes

READ MORE: Could Teff find foothold in warming California?

Sources

Eragrostis tef – Retrieved from Wikipedia:

Teff – Retrieved from Wikipedia:

Teff – Fitness Republic:

Teff voor een smakelijk glutenvrij leven – Teff Centre:

Is gluten making us fat? – Men’sHealth

First published in 2012, updated in 2019


quinoa stuffed bell peppers

It is a known fact I love to use the oven for cooking! So here I have another delicious recipe for you to try. I am sure you will love it!

quinoa stuffed bell peppers
Stuffed bell peppers from the oven are so delicious!

Author:
Recipe type: dinner
Serves: 2

Prep time: 
Cook time: 
Total time: 

Ingredients
  • 1 Bell pepper
  • Handful of Raisins
  • Quinoa
  • Sliced King Oyster mushrooms (or any other kind you like, like chanterelle)
  • Collard greens (or kale)
  • Crushed almonds
  • Olive oil
  • truffle oil (optional, I use oil of real truffles and not truffle flavored oil)
  • Salt & pepper
  • 2 slices of cheese (optional)

Instructions
  1. Cook the quinoa as recipe indicates on the label. (usually 10 minutes on medium heat until the quinoa becomes clear and you can see the seed softened)
  2. Drain quinoa & mix with raisins and put aside
  3. Slice the bell pepper in half and clean inside and remove seeds.
  4. Fill bell pepper with quinoa mix
  5. In a pan stir fry the King Oyster mushrooms with olive oil until soft.
  6. Drizzle a bit of truffle oil on them at the end.
  7. Take mushrooms out and put aside
  8. In a pan stir fry the collard greens in a bit of oil and mix with crushed almonds.
  9. In a casserole place mushrooms & collard greens on bottom.
  10. Place the stuffed bell peppers on top
  11. For a nice topping add a slice of cheese.
  12. Put in oven on 350F until the pepper has become soft and cheese melted (for about 30-40 minutes.)
  13. Enjoy!

Notes
If you want to make it totally vegan, you can use vegan cheese, or no cheese and just add a mix of olive oil and breadcrumbs on top of bell peppers so it gets a goldenbrown crust in oven.

quinoa stuffed bell peppersLove, Lonneke


Quinoa pasta with cashew pesto

This is a simple recipe but it makes you look like a true chef! Pasta with cashew pesto is delicious and nutritious using cashews as a creamy base. While the usual pesto is made of pine nuts & basil mixed together, this is proof you can use other nuts to get a creamy base, and arugula for the green color and flavoring. You can decide to make this pasta vegan by leaving out the parmesan cheese (I have to say the parmesan cheese helps the flavor a lot!). Quinoa pasta is the newest thing on the market: pasta made from quinoa. You can of course use any other pasta like whole wheat pasta. 

Quinoa pasta with homemade cashew pesto
This is a simple recipe but it makes you look like a true chef!

Author:
Cuisine: italian
Recipe type: dinner
Serves: 2

Prep time: 
Cook time: 
Total time: 

Ingredients
  • 2 handfuls of cashews
  • 2 handfuls of arugula
  • olive oil
  • grated parmesan cheese
  • seasalt
  • pepper
  • lemon juice
  • basil (optional)
  • Quinoa pasta (or any other pasta you like) a cup per person

Instructions
  1. Mix the arugula, cashews, olive oil, lemon juice, salt, pepper, parmesan cheese in a blender until a smooth texture.
  2. You could add basil for the flavoring, but is not necessary.
  3. Cook the pasta al dente, with a bit of seasalt & olive oil, following the instructions on the package. (I cook and turn heat to medium, and taste the pasta until I like the bite)
  4. Drain the pasta.
  5. Add the pesto to the pasta and mix well together.
  6. Serve & enjoy!

Notes
You can leave out the parmesan for a milder flavored sauce or if you want a vegan sauce. You can substitute for any other pasta kind. This pasta is nice with a piece of grilled fish like salmon ( if you eat fish) and grilled tomatoes!

[threecol_one]Pesto pasta[/threecol_one] [threecol_one]Pasta pesto 2[/threecol_one] [threecol_one_last]pesto pasta with salmon[/threecol_one_last]

Love, Lonneke


Saffron Quinoa Tuna Salad

After my trip to the organic market this morning, where I had bought so many delicious veggies, I decided to make a nice healthy and hearty salad with saffron quinoa and some pomegranate molasses. In the Middle East we love to use saffron and pomegranates in every dish (if possible). Below is my recipe and how to prepare it:

Saffron Quinoa Tuna salad

Author:

Prep time: 
Cook time: 
Total time: 

Ingredients
  • Mixed Lettuce (or any kind you like)
  • Kale
  • Chives
  • Basil
  • Cilantro
  • Tomatoes
  • Cucumbers
  • Yellow Paprika
  • Organic Tuna in can
  • Saffron
  • Quinoa
  • Extra virgin olive oil
  • Pomegranate molasses

Instructions
  1. Heat in a small pan any kind of oil you like, I used walnut oil.
  2. Add 1 cup of quinoa to the unheated oil.
  3. Add a few strings of saffron to it and let it all heat.
  4. Once you see it is popping, add 4 cups of warm water to it.
  5. Let it boil for 1 minute and then simmer on low heat for 15 minutes
  6. Clean all the veggies and add the mixed lettuce to a big bowl
  7. Cut the chives in big chunks and add to the salad bowl together with the basil leaves and cilantro
  8. Cut the tomatoes and paprika in big wedges and add to the salad.
  9. Cut the cucumbers in big chunks too and add to the salad.
  10. Open the (organic) tuna can, drain all the water. Cut the tuna in pieces and add to the salad
  11. Once the quinoa is done, go through it with a fork and make it fluffy again, let it cool for a bit
  12. Dressing:
  13. Mix olive oil and pomegranate molasses in a cup with a little bit of sea salt. The quantity is really up to your liking. Add it to the salad
  14. Serving:
  15. Serve the salad on a plate and then add the fluffy saffron quinoa on top with some extra pomegranate molasses if you like.

 

Enjoy!

Meis Kadhem

Meis Kadhem

 


Quinoa with vegetables recipe

quinoa with vegetables

Great recipe for lunch or light dinner! (eating heavier in the middle of the day and lighter at night is better for your digestion anyway!)

Shopping list for 1 (buy organic and local when possible)

-Quinoa

-2 tomatoes

- 1cucumber

- handful of cashews

-  handful of dried apricots

- a bit of parsley

-salt/pepper

-extra virgin olive oil

Costs of my dish: Less than $6 per person.

How to make:

Rinse the quinoa with water. Boil for 15 minutes in a stockpot with water and a pinch of salt.  Take of fire, drain and cool of with cold water. drain again.

Wash and cut in pieces (organic) tomatoes, cucumbers and onions. Mix into the quinoa with a bit of olive oil, salt, pepper.

Top off with cut dried apricots, cashews and parsley and you are ready!

You can add any vegetable, seed or fruit you like. Avocado tastes great with it too!

If you start cooking the quinoa and in mean time prepare the other food, you really only need about 16 minutes to make this meal! Woohoo!

 

Love Lonneke

 


Lonneke for SI

My 1 day food diary

May 22nd 2012: I decided I want to get in my best shape for my vacation. I will be going to Ibiza beginning of June! I want to get in best shape possible for my bikini those days of course. So I decided to keep a food diary. Food and work out is a big part of looking great! So I am going to go for as close to 100% eating perfect, and working out every day. Plus I will get some great treatments, to improve my appearance.

This is what I look like right now:

Lonneke by JBC
Lonneke for JBC

Not bad, I did this job in Corsica a few weeks ago, but I am noticing I am not as toned as usual. And a bit pale :s. I have been working too hard on organiceyourlife.com I have not worked out as much! Bad girl...  I want to get back to my Sports Illustrated shape as below!(with the tan preferably ;) ):

Lonneke for SI
Lonneke for Sports Illustrated 2010-2011

That means I have to be tough on myself! No chocolate all the time, eating healthily and also moving my *ss more! You have to work for result... So, I am telling you exactly what I am doing coming weeks. What do I do to get in Top Shape again? I will show you my improvements, and you will also get to see what I eat, and how I change in shape and how my skin will improve! Trust me it will happen, just from one day, you already start having hydrated skin if you drink a lot of water...  We can all look great then coming sunny days!

DAY 1: To start off, I am making it very difficult for myself, as today right away I am taking a flight to across the Atlantic Ocean! But I took the time to wake up (if I get up fast I am tired all day, so I wake up early and take some extra time to just relax in bed before I get up) . I saw all the support tweets and messages and got excited! I started the day with a shot of Chlorophyll on an empty stomach. In the USA it is easy to get, it is the same as in a wheat grass shot, try to find it in your local health store. Chlorophyll is critical in photosynthesis in plants (absorption of energy from light). Then I looked what I still had in my fridge... And made a smoothie! Smoothie: Banana, coconut water, fresh lemon juice, flax seeds.

Banana- coconut -lemonjuice-flaxseeds-smoothie
Banana- coconut -lemonjuice-flaxseeds-smoothie

Workout: 25 min treadmill. I hate doing things for prolonged periods of time. but running while watching something on the iPad is good, and I put my favorite dance music on when I jump on trampoline. I DON'T like work out but I know that every time I start I get in greater shape and feel great after, like I can conquer the world. And feeling sweaty feels good too (release of toxins from your body) It makes your skin soft and nice too! At noon I went to get a nice facial at Tracie Martyn. Getting facials makes your skin glow! Deep cleansing and microdermabrasion. Find a good place close to where you live.

Tracie Martyn 1
Tracie Martyn Salon NYC

For lunch: I was cleaning out my fridge as I am leaving today. So I made soup!

Soup by Lonneke
Soup by Lonneke
Vegetable Soup 1

Author:
Recipe type: soup

Prep time: 
Cook time: 
Total time: 

Ingredients
  • water
  • salt
  • pepper
  • soy sauce
  • sesame oil
  • chopped fresh parsley (lots of it)
  • chopped fresh cilantro
  • chopped tomatoes
  • chopped onions
  • rosemary
  • oregano

Instructions
  1. saute onions in a pan
  2. other stock put add water, salt, pepper, soy sauce, chopped tomatoes, parsley, oregano, rosemary, onions, sesame oil.
  3. After 30 min, when soup is done, serve and let cool off
  4. add cilantro for flavor and as garnish.
  5. enjoy!

I also snacked on a honey glazed nut crunch thingie:

honey glazed nut crunch snack
honey glazed nut crunch snack

and I drank this drink:

Mamma Chia drink
Mamma Chia drink

I made a salad to go to the airport, which I ate: romaine lettuce, walnuts, cucumber, yellow peppers, a few pieces of old Gouda cheese, grapes, olive oil, salt, pepper, cilantro, parsley:

Day 1 Lonneke 2weeks2fitness dinner
Day 1 Lonneke 2weeks2fitness dinner

During the day if I felt hungry I snacked on some cherries, grapes and nuts. I took a flight from NYC to Amsterdam with KLM. Before that I took a 30 min back massage at Express Spa. You know the one where you sit in a chair and they put their elbows in your back. I love it! So I fell asleep easily on the flight and got a few hours of sleep on the way over. Day 2: I landed in Amsterdam at noon. I went to the hotel. When you are running around you sometimes forget to eat, therefore it is always good to have some sort of snacks with you, that you can eat while on the go.  I went for lunch: a nicoise salad with grilled tuna. Then I walked around the "Vondelpark" with my nephew Navy and his father (my brother-in-law Michael Lamey) for a few hours. We were so tired when we got home as it was so sunny and warm too! I also had to carry Navy, on my back or in my arms, so that was a great work out. For dinner I had a couscous salad with grilled shrimp. And a decaf latte (sorry I could not help it it helps my digestion after a flight) I was so busy all day doing fun things that I forgot food. i just made sure that when I ate, it was delicious! Tomorrow I am going vegetarian I think. I hope they have some good options at the shoot... Day 3: Sorry I did not update this day earlier, but I was shooting today for a campaign with Dutch top models Cato van Ee & Sophie Vlaming.

Lonneke & Cato
Lonneke & Cato

in the morning I ate breakfast in the hotel: 1 banana, 1 slice of bread, a few strawberries, fruit yoghurt, green tea, orange juice, 1 hard boiled egg.

Breakfast Lonneke 2weeks2fitness Day 3


Quinoa Salad

Hello!!!

I made Quinoa salad for dinner, and it was so easy and simple yet delicious, so I thought I  had to chare it with my dear  OYL readers:) 

Quinoa is an excellent grain alternative. It is gluten-free and considered easy to digest. Quinoa (like oats) contains a balanced set of essential amino acids, making it a complete protein source.

If you suffering from migraines, add quiona into your diet . "Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines".

Ingredients

  • 1 cup freshly cooked quinoa
  • 2 small tomatoes
  • 1 red bell pepper
  • 2TS hemp oil ( or Olive oil)
  • handful basil
  • juice of 1/2 lemon
  • sea salt & pepper
  • raw sheep feta cheese (it is optional. I bought it at my local farmers market today, so I added it to my salad. You can substitute to Olives)

Direction

Finely chop tomatoes, peppers and basil. Place it in a large bowl. Add lemon juice, oil, salt, pepper . Add quinoa and feta cheese. Ready!