Grains

Grains


Amarinth



Facts

  • Amarinth, which is a seed not a grain, is a powerhouse of nutritional benefits – it is higher in protein, iron and fiber than many other grains and is high in the essential amino acid lysine, which is typically hard to find in plant-based foods and is a good source of calcium, magnesium, manganese, potassium, phosophorus and vitamins A, E and C

  • 1 cup cooked amaranth contains 5 grams of fiber and 9 grams of protein

  • Amarinth is gluten-free



Tips

  • Cooking:
    - 1 part amarinth to 3 parts water
    - Bring to the boil, then simmer for 15 minutes, or until the seeds are fluffy and the liquid has been absorbed

  • Uses:
    Add popped amarinth to cereal
    Use in tabbouleh instead of bulgur

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barley



Facts

  • Hulled barley: The outermost hull of the grain is removed in this form of barley While requires more cooking, it also makes for a more nutritious food. Among its many nutritional benefits, barley is a great source of fiber and protein - 1 cup cooked barley provides 6 grams of fiber and 3.5 grams of protein

  • Pearl barley: (this is not a whole grain) Polishing, and the removal of the outer hull takes place in the production of pearl barley. It is quicker cooking than hulled barley, but it is a lot lower in nutrients.



tips

  • Cooking:
    - 1 part barley to 3 parts water or broth
    - Groats takes 90 minutes to cook 
    - Pearl barley takes 45-60 minutes to cook

  • Uses:
    - Add barley to stews and soups to give them extra heartiness and flavor

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buckwheat



Facts

  • Buckwheat comes in two forms: kasha (toasted) and buckwheat groats (untoasted) 

  • Buckwheat is a small, triangle-shaped grain - It is actually not a grain but a fruit seed related to rhubarb and sorrel - is used to make soba noodles

  • Buckwheat is gluten-free

  • The protein in buckwheat is a high quality protein, a 1/2-cup serving of cooked buckwheat contains 3 grams of protein

  • Buckwheat is rich in flavonoids and phytonutrients abd is a great source of fiber, manganese, vitamins B and E



tips

  • Cooking:
    - Add 1 part buckwheat to 2 parts water or broth.
    - After the liquid has returned to a boil, cover and simmer for about 15 - 30 minutes 

  • Uses:
    - Use buckwheat in soups, stews and salads
    - Buckwheat flour is a gluten-free alternative for breads

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bulgur



Facts

  • Bulgur is a whole grain made from dried, cracked wheat

  • It is a good source of manganese, magnesium, iron and 1 cup cooked bulgur contains 6 grams of protein and 8 grams of fiber

  • Bulgur is a staple ingredient in many Middle Eastern dishes like tabbouleh



tips

  • Cooking:
    - 1 part grain to 1 part water or broth
    - Add bulgur to boiling water or broth, turn off the stove and let it sit for 15-30 minutes

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corn



Facts

  • Corn is a phytonutrient-rich plant and a good source of several B vitamins, fiber and phosphorus

  • Corn, grits and polenta are gluten-free



tips

  • Cooking:
    - Add corn cobs to a pot of water and bring to a boil
    - Boil for 3 minutes and then let it stand in the water until cooled

  • Buying/storing:
    - Select organic corn which is not in direct sunlight at your framers market
    - It is best to eat it the day of purchase you can store it for 3 days in an air-tight container or tightly wrapped plastic bag in the fridge
    -  Don’t remove its husk since this will protect its flavor

  • Uses:
    - Use polenta as a pizza crust for a healthy pizza or as a pie/tart base

  • Add corn kernels to salads for a Mexican flavor

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farro



Facts

  • Farro is Italian for ancient wheat grain that, depending on the region, is often used interchangeably with einkorn, emmer and spelt

  • Ancient grains are a group of grains that have remained mostly unchanged for thousands of years. They tend to be less processed and pack more vitamins, minerals, and fiber than grains like corn, rice, and modern wheat

  • Farro is an extremely nutritious grain - an excellent source of protein, fiber and nutrients like magnesium, zinc, minerals and antioxidants 

  • Per 1-cup serving, farro contains about 8 grams of protein and 7.g grams of fiber 

  • Whole grain farro is the best choice as pearled farro loses nutritional value in the process



tips

  • Cooking:
    - 1 part farro to 2 parts water or broth
    - Cook for 45-60 minutes

  • Instant Pot:
    - 1 lb bag farro - approx 3.5 cups
    - 6 cups veg stock (1 1/2 cartons veg stock)
    - Dash of salt
    - Add all ingredients to Instant Pot
    - Cook on high pressure for 10 minutes
    - Natural warm down 10 minutes
    - Drain the farro until the water is clear.
    - This amount allows you to freeze the leftover in 1 cup quantities for later use

  • Uses:
    - Great addition to soups, stews and warm salads

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freekeh



Facts

  • Freekeh, pronounced freekah, a staple in the Middle East, comes from roasting, then hulling, young green wheat berries that are harvested before they naturally dry

  • Rich in nutrients, freekeh has more protein, fiber, vitamins and minerals than traditionally processed wheat, it ihas a low GI, low carb and is a great source of prebiotics

  • 1 cup of freekeh contains 7.5 grams protein and 11 grams of fiber (double the fiber of wheat berries and four times the fiber found in brown rice)

tips

  • Cooking:
    - Bring 5 parts water or broth and 2 parts freekeh, plus some salt, to a boil
    - Then let it simmer - for cracked freekeh 15 minutes, for whole grain 45

  • Uses:
    - Use in tabbouleh instead of bulgur
    - Great addition to soups, stews and warm salads

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millet



Facts

  • Millet, a staple of many countries in North Africa, is a grain which is good source many nutrients but especially of magnesium

  • It is best, for most the nutrional value to choose the unhulled version

  • Millet is gluten-free



tips

  • Try toasting it lightly before adding cooking water to deepen millet’s mild flavor

  • Cooking:
    1 part millet to 2 parts water or broth - more toothy and ideal for a pilaf
    1 part millet to 3 parts water or broth -  softer and good for a polenta-like porridge

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oats



Facts

  • Oats is an excellent source of important vitamins, minerals, fiber and antioxidants and contains large amounts of beta-glucan, a type of soluble fiber

  • *Oats are available in a variety of forms, based on how they are processed. The following list shows the types of oats in order of least to most processing. Although the nutritional content between steel-cut and instant oats is relatively similar, their effects on blood sugar are not. The least processed oats, like groats or steel-cut, generally take longer to digest so they have a lower glycemic index than rolled or instant oats.

  • Oat Groats: The whole oat kernels that have been cleaned, with only the loose, inedible hulls removed. Groats contain the intact germ, endosperm, and bran.

    Oat bran, which contains the most fiber in a groat, is also removed and eaten as a cereal or added to recipes to boost fiber content.

  • Steel-Cut or Irish: Oat groats that have been cut into two or three smaller pieces either using a steel blade. The larger the size of the pieces, the longer they will take to cook.

  • Scottish Oats: Oat groats that have been stone-ground into a meal, creating a porridge-like texture when cooked.

  • Rolled or Old-Fashioned: Oat groats that have been steamed, rolled and flattened into flakes, and then dried to remove moisture so they are shelf-stable.

  • Quick or Instant: Oat groats that are steamed for a longer period and rolled into thinner pieces so that they can absorb water easily and cook very quickly. Be aware that many brands of instant oats come sweetened or flavored, so be sure to check the ingredients for no added sugar.

  • Oats are gluten-free 



tips

  • Cooking Steel Cut Oats - this recipe makes 12 servings
    - Bring 3 cups of water to a boil
    - Add 1 cup of steel cut (pinhead) oats and a dash of salt
    - Cook for 10 minutes

  • Freezing - ready to add to your breakfast every morning
    I cup of steel cut oats, once cooked will go a long way - spoon the cooked oats into a 12-cup silicon muffin tray and put in freezer for a few hours. Once frozen pop them out and store in a zip bag and take one out every morning for breakfast. Defrost in microwave with a dash of water for 1 1/2 min

Buying + Storing:
- If you are buying oats from a bin, make sure it is closed and smell it to ensure it is not rancid. (Oats can go rancid as it has a slightly higher oil content than most grains)
- Store oats in an airtight container in a cool, dry, and dark place for approximately two months

*Extracted from Harvard TH Chan School of Public Health

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quinoa



Facts

  • Pronounced keen-wah, quinoa is a seed not a grain, harvested in the Andes which has a host of nutrients

  • It is a complete protein, providing all essential amino acids, it is hight in fiber - 1 cup cooked provides 8 grams of protein and over 5 grams of fiber. It is also a rich source of many other nutrients including omega-3, calcium and iron

  • Red or black quinoa has more fiber than the white version

  • Quinoa is gluten-free



tips

  • Cooking:
    - Add 1 part quinoa to 2 parts water or broth
    - Bring it to a boil, then reduce the heat to simmer, cover and cook for 12-15 minutes

  • Storing:
    If quinoa is stored in an airtight container in the fridge it will keep for approximately 3-6 months

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rice



facts

  • There are many varieties of rice with different properties, nutrients and methods of cooking. Below are three frequently used types:

  • Wild rice - is a seed which has a rich, nutty flavor and is a source of lysine and B vitamins and has almost twice the protein content and six times the amount of folate as brown rice

  • Brown rice - is a much healthier choice than white rice since many vitamins and minerals are found in the bran and germ, which are components of brown rice and it is also a lower glycemic food. White rice is stripped of these, is a high glycemic food which has very few health benefits

  • Black/ Purple rice - contains more protein, iron, and antioxidants than brown or white rice

  • Rice is gluten-free



tips

  • Cooking:
    Combine 1 part of dry wild rice to 3 parts water or broth. Cover and bring to a boil then turn the heat down to medium-low and simmer for 45-60 minutes

  • Brown Basmati Rice - in the Instant Pot - Rinse rice 4-5 times until the water is clear. Then add to Instant Pot with a ratio of 1:1 with water. Set IP on high for 15 min then release right away. Cover with a cloth to steam for 10 min and fluff up with a fork

  • Checkout the Instant Pot recipe for black rice using coconut milk and turmeric for special flavor

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spelt



Facts

  • Spelt is a form of wheat grown in Europe - similar to farro and often substituted - checkout the information on farro above

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sorghum



Facts

  • Sorghum belongs to the grass family and has been a staple in Africa for over 4,000.

  • Sorghum has a nutty, slightly sweet flavor and is an extremely versatile grain that can be used in cooked dishes, in salads or popped like popcorn.

  • Sorghum has a whopping 22 grams of protein in a 1 cup serving of the cooked, whole grain.

  • It is one of the best sources available for dietary fiber. One cup cooked sorghum serving contains 13 grams of fiber (48 % of the daily recommended intake of fiber).

  • One serving also contains 6.45 grams of iron (36 % of your daily recommended intake) and 55 percent of your phosphorus intake and around 30 % of your recommended intake of both niacin and thiamin. It’s also a good source of magnesium, copper, calcium, zinc and potassium.

  • Sorghum contains a wide variety of beneficial phytochemicals that act as antioxidants in the body, such as tannins, phenolic acids, anthocyanins, phytosterols and policosanols

  • Sorghum is gluten-free



tips

  • Use 1 cup of whole grain sorghum to 3 cups of water or vegetable broth. Bring to a boil, reduce to a simmer and let cook for 40-55 min or until the sorghum is tender. Drain any remaining liquid. You can also soak whole grain sorghum overnight.

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teff



Facts

  • Teff is the world’s tiniest grain but huge in nutritional value leading—by a wide margin—in its calcium content, with 1 cup cooked teff offering 123 mg. It’s an excellent source of iron, vitamin C, a nutrient not commonly found in grains and is also high in resistant starch 

  • 1 cup of cooked teff contains 10 grams of protein and 7 grams of fiber

  • Native to Ethiopia and over 4,000 years old, it’s most commonly ground into flour and used in Injera, the bread that’s served in Ethiopian restaurants

  • Teff is gluten-free



tips

Cooking + Freezing Porridge

  • Bring 1 part (1 cup) of teff and 3 parts water (3 cups) and a tsp of salt (optional) to a boil
    Then simmer for 10 min

  • Spoon into a 12 cup silicon muffin pan and freeze for 2-3 hours

  • When frozen, pop into a zip lock bag and take one out for breakfast ever morning

  • Put in microwave with a dash of water for 2 min

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