Long ago (or at least it seems that way), we wrote about rice – the world’s most common food. Today, we have more grains for you.

Whole grains are amazing in part because they are the kernels of new life for the plant. They contain all kinds of nutrients at their center (the germ), protein and carbohydrates for growth and development surrounding that (the endosperm), and fiber in the protective cover (the bran).

Whole grains give you vitamins, minerals, fiber, phytoestrogens, lignans (healthy fats), antioxidants, and more. Experts think the total whole grain package taken together provides protection against diseases like heart disease, cancer, and diabetes. They’re still gathering evidence, but they aren’t waiting to urge you to eat more whole grains now.

Today we have a list of grains for you, with some of their benefits and a few tips on preparation. And of course, we have a couple of great grains recipes, too! Keep reading!

The Great Grains List of the Day (because we’re pretty sure it’s not comprehensive)

Not everything on this list is a whole grain. Some of the items listed are available as whole grain and as refined grain products (couscous, for example).

Note about terminology: An ‘excellent source’ contains more than 20 percent of the Daily Value for that nutrient. A ‘good source’ contains between 10 and 19 percent of the Daily Value.

AMARANTH
What To Look For: Very small round “seeds”
Gluten-free, high in protein, and contains lysine (making it a complete protein).
Cook in 2 cups of water or broth per cup of amaranth.
A good breakfast porridge or savory “polenta.”

BARLEY, PEARLED BARLEY
What To Look For: White kernels; if the tough outer hull is removed, the barley is “pearled”
Excellent source of fiber and a good source of iron.
Cook for 35 to 40 minutes in 3 cups of boiling, salted water per cup of barley.
Great in soups, with vegetables or in salads.

BRAN
What To Look For: Outermost covering of the wheat seed.
Excellent source of iron, magnesium, phosphorus, potassium, zinc , copper, thiamin, riboflavin, niacin and vitamin B-6.
Toast dry in a heavy skillet over low heat. Stir often.
Great for baking.

BUCKWHEAT GROATS (KASHA)
What To Look For: Whole or coarse roasted buckwheat kernels.
Gluten-free. Excellent source of magnesium, and a good source of copper and fiber.
Simmer 1 part groats per 2 parts salted water for 15 minutes.
Makes a terrific pilaf. Especially good with onions and mushrooms. Main ingredient in soba noodles.

BULGUR, CRACKED WHEAT
What To Look For: Steamed, dried and hulled cracked wheat.
A good source of iron and magnesium.
Cook 2 parts bulgur per 5 parts liquid over low heat for about 25 minutes. Remove from the heat and let stand, covered, 10 minutes more. Fluff with a fork.
Best served like rice or in salads and soups.

CORNMEAL (POLENTA)
What To Look For: White or yellow ground corn kernels; soft texture. Avoid “degerminated,” which has a longer shelf life, but far fewer nutrients.
Gluten-free. Excellent source of iron, magnesium, phosphorus , zinc, copper, thiamin, riboflavin, niacin, and vitamin B-6.
For cereal, simmer 1 part cornmeal per 4 parts salted water for 30 minutes.
Great as a cereal and in baked goods.

COUSCOUS
What To Look For: Little, round, yellow pellets of semolina flour (pasta).
Good source of fiber.
Stir 1 cup couscous into 1.5 cups boiling water (or stock). Let stand off heat for 15 minutes or until all the liquid is absorbed.
Marvelous as a rice-type dish with vegetables, poultry or fish.

FARRO
What To Look For: Dark plump grains; looks like spelt.
An ancient Italian strain of wheat called emmer. Choose semi-perlato (semi-pearled) over perlato (pearled), as it has more bran intact.
Add to boiling water, cook until tender (20 to 30 minutes), then drain.
Add cooked farro to sautéed leeks for a simple side dish, or turn it into a salad.

HOMINY (GRITS)
What To Look For: Ground coarse, medium and fine. Similar texture to cornmeal.
Good source of zinc.
Use 1 part grits per 4 parts salted water.
Boil water, then lower heat and whisk grits into simmering water. Cook 10 minutes or more depending on coarseness, stirring occasionally.
Simple cereal or side dish.

KAMUT
What To Look For: Berries, cracked, rolled, flakes, puffed, and ground into flour. Buttery or sweet flavor.
An ancient, or heirloom, wheat grown in Montana, high in protein and vitamin E.
Kamut is trademarked, and always organic.
As grits, it makes a tasty hot cereal.

MILLET
What To Look For: Small white or yellow “balls” (you’ll recognize it as birdseed)
Gluten-free. Comparable to wheat in protein.
A popular grain throughout the world, except in the United States, where it is mostly sold to stock bird feeders and throw at newlyweds. However, millet is a mild-tasting, versatile grain, one that benefits from a bit of toasting in a dry skillet before being cooked.
Breakfast porridge or grits, savory side dishes, croquettes, and meat-free terrines.

OAT GROATS, ROLLED OATS
What To Look For: Groats are the hulled kernels. Groats may be rolled, steel cut, or milled into flour.
Excellent source of iron, magnesium, phosphorus, zinc, copper, thiamin and folate.
Mix 1 part rolled oats with 2 parts water. Cook on low for 5 minutes. Stir often until boiling. Remove from the heat, cover the pan and let rest 2 or 3 minutes.
Outstanding as cereal, for baking and as a gravy or soup thickener. Groats can be cooked and served like rice.

QUINOA (KEEN-wah)
What To Look For: The whitest grains, about the size of mustard seeds. The cooked grains will have a sweet flavor and a soft texture.
Gluten-free. Excellent source of iron, magnesium, phosphorus, potassium, zinc , copper, thiamin and riboflavin.
Rinse well in a fine strainer under running water, then cook 1 part quinoa per 2 parts water or stock. Bring to boil, then cook over medium-low heat for 12 to 15 minutes.
Unique side dishes, salads and soups.

RYE, RYE BERRIES
What To Look For: Dark, plump grains (darker than spelt or wheat). May also be rolled or milled.
Chewier texture than many grains.
May require longer cooking times. Cook 1 part grain in two parts water or broth. Bring liquid and rye to a boil over medium heat, then reduce heat to low, tilt a lid on it, and simmer for 40-50 minutes.
Excellent when mixed with lighter grains (like brown rice or spelt or wheat) in pilafs, salads, and stuffings.
More on rye here

SPELT
What To Look For: Berries (whole grain) or flour. Looks like wheat.
A variety of hard wheat; higher in protein than more common varieties of wheat.
Soak berries overnight first, or do a quick soak by pouring boiling water over the berries and allowing them to sit for an hour. Simmer the soaked berries in a covered pot (1 cup berries to 2-1/2 cups water) until tender, 30 to 40 minutes.
Can be interchanged with most wheat recipes, as berries (think grain salad) or flour (try pancakes).

TEFF
What To Look For: Very small round reddish balls. Name comes from “teffa” (lost) in Amharic, the official language of Ethiopia. It’s really small.
A kind of millet that possesses more iron and calcium than other whole grains, as well as all eight essential amino acids, making it a protein powerhouse.
Cook into porridge or polenta-like dishes, or add to baked goods; teff flour is the primary ingredient of injera, a spongy Ethiopian flatbread.

TRITICALE (trit-i-KA-lee)
What To Look For: Whole berries or rolled.
A hybrid of rye and durum wheat possessing more protein and amino acids than either individual grain. Easily grown without pesticides and commercial fertilizers, and therefore used for sustainable and organic farming.
Substitute triticale berries for other wheat and rye berries in salads, soups, and stews. Rolled triticale can be cooked like oatmeal or folded into a batch of granola.

WHEAT, CRACKED WHEAT
What To Look For: Small, crushed whole wheat kernels with a firm texture. Commonly milled into flour.
Excellent source of iron, magnesium, phosphorus, potassium, zinc, copper, thiamin, niacin and vitamin B-6. Hard wheat is made into pasta and bread flour, while soft wheat (lower in protein and gluten) is milled into pastry flour.
Simmer 1 part cracked wheat per 2 parts salted water for about 40 minutes.
Good as cereal or in casseroles, salads and stuffing.

WHEAT GERM
What To Look For: Tiny, crumb-like, pale gold grains with nutty taste.
Good source of vitamin C and fiber.
No cooking is necessary.
Great sprinkled over soy yogurt or hot cereal.

 

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Finally – some recipes!

MEXICAN MILLET
Blue * serves 6

1 medium avocado
1 Tablespoon lime juice
1 Tablespoon olive oil
1 medium red onion chopped
4 garlic cloves minced
1 cup carrot, diced
1 medium red pepper
1-1/2 cups rinsed millet
pinch cayenne
1 teaspoon cumin
1/2 teaspoon salt
2 cups veggie stock or water
15 oz. can pinto beans (beans of choice)
1 cup cilantro
1/2 cup sunflower seeds (opt)

In a bowl, marinate avocado in lime juice.

In a large skillet, heat the oil; then add the onion, carrot, pepper, and garlic. Cook until the onion is translucent. Add millet, cayenne, cumin, stock and salt and bring to boil. Reduce heat and simmer 15 minutes, then remove from heat.

Stir in drained beans, avocado with lime juice, cilantro, and seeds and let stand 10 minutes.

Serve alone or put it on tortillas with salsa.

 

EDAMAME AND ASPARAGUS QUINOA
(adapted from “Vegan Gourmet”)
Blue * serves 4

1 cup quinoa
1 Tablespoon olive oil
2 medium shallots, peeled and thinly sliced
1 small onion, chopped
6 asparagus spears, cut into 1-1/2 inch pieces
2 Tablespoons balsamic vinegar
1-1/2 teaspoons tamari or soy sauce
1 cup shelled edamame (find in the freezer of your health food store or natural foods section)

Cook quinoa according to package directions.

Meanwhile, in a medium saucepan, heat oil over medium heat. Add shallots and onion and cook, stirring often, until softened (about 3-4 minutes). Add asparagus and cook, stirring often, until just tender, 2-3 minutes. Stir in vinegar, tamari and edamame. Season with salt (Bragg’s!) and fresh ground pepper to taste. Reduce heat and cover.

Fluff quinoa with fork and transfer to a shallow serving bowl. Add asparagus mixture and toss to mix. Serve hot.

 

Recipes for WAFFLES and OATMEAL and RICE & RYE WITH GREENS.

 

This entry was posted on Wednesday, May 27th, 2009 at 8:30 am and is filed under Articles - Food, Recipes. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.