As you may have noticed, many health-conscious people are trying to eat more intact grains these days, moving away from refined/commercial breads and other
white flour-based products that comprise much of the Western diet. The go-to “alternatives” tend to be familiar choices, such as oats, rice and corn. And yet, there is a whole world of fascinating grains beyond these American standards.
What are ancient grains?
One of the most intriguing classes of grains, with a long and venerated history, is the family of “
ancient grains.” Why the special designation, since virtually all grains have been around throughout human evolution? Great question! As it happens, some of the most widely consumed Westernized grains today scarcely resemble their historical counterparts, especially wheat, which has been dramatically altered over the centuries.
Among the more significant of these alterations was dramatically increasing the content of gluten in wheat through the process of hybridization. Bigger, better loaves through modern science! Yet, gluten is
also a major food allergen which can cause of range of health problems, the most serious being
celiac disease, which, in a stunning coincidence, is over four times more common today than it was 50 years ago, as are gluten-related allergies and sensitivities.
The benefits of ancient grains
This brings us back to ancient grains, which, by definition, have remained essentially unchanged for thousands of years. In other words, they have
not been chemically manipulated, irradiated, genetically modified and/or unnaturally hybridized. Nor do ancient grains require heavy pesticide applications or chemical fertilizers to thrive as they have from the dawn of time.
Ancient grains also contain more vitamins, minerals and fiber than “modern” corn, rice and wheat, which is yet another reason they are enjoying a well-deserved renaissance in Western countries. Here is the skinny on some of these noble grains, and ideas on how best to enjoy them.
Your Guide to Ancient Grains
Amaranth
This highly nutritious, gluten-free,
pseudo-grain with a subtly sweet, nutty flavor has been cultivated for more than 8,000 years. In recent decades.
amaranth has been linked to numerous wellness benefits. Enjoy it in pilafs, soups, and stews, or in this delicious
Vanilla Amaranth Porridge with Almonds & Figs.
Buckwheat
Also a pseudo-grain,
buckwheat is not related to wheat and is thus gluten-free. It is also incredibly nourishing! Check out some of the impressive
benefits of buckwheat here. You can add cooked buckwheat groats to soups, casseroles, and pilafs, or try it in these
Festive Buckwheat Gingerbread Pancakes.
Farro
This traditional grain of the Mediterranean has a chewy texture and rich, nutty flavor.
Farro is bountiful in antioxidants like polyphenols, carotenoids, and phytosterols, and protein-rich at 13 grams per 3.5 ounces serving. You might like to try it in this piquant
Fresh Herb & Tomato Farro Salad or perhaps take your palate to the South of France with this
Vegetarian Niçoise Salad with Farro.
Millet
Also a gluten-free pseudo-grain, nutrient-dense
millet has a creamy, nutty flavor making it a natural for a hot breakfast cereal or in place of other grains like rice, couscous, etc. Check out this beautiful
4-Layer Millet & Roasted Beet Salad.
Kamut®
This ancient, gluten-containing grain was branded to help protect the seeds from being genetically modified.
Kamut has a chewy, nutty texture with grains two to three times the size of wheat kernels. It has been described as tasting sweet, nutty, and buttery. Learn more about the
benefits of kamut to fully enjoy what you're eating! Here is an inviting way to try it:
Kamut® Pilaf with Mushrooms and Leeks.
Freekeh
Along with a high calcium, zinc, and iron content, this tasty grain is also a protein rock star, delivering an astonishing 20 grams in a mere 3.5 ounce serving! Freekeh, which does contain gluten naturally, also boasts prebiotics, which help to nourish the beneficial bacteria in the gut. It is showcased beautifully in both this refreshing
Freekeh Salad with Mint-Parsley Pesto and this
Easy Freekeh Pilaf With Almonds & Apricots
Teff
This may be the world’s smallest grain, but it is might in protein?a full 13.3 grams per 3.5 ounce serving.
Teff is also among the most calcium-rich grains, with
five times more of this essential nutrient than wheat. It may well be the food of the future in the sports world, as it is a high-quality, slow burning energy source, making it ideal fuel for endurance players. Try it in this gorgeous
Spring Greens & Leek Tart With Teff Crust or these
Gluten-Free Pumpkin Teff Crêpes.
Quinoa
Currently among the better-known ancient grains,
quinoa is a gluten-free pseudo-grain rich in potent antioxidants like quercetin and kaempferol. Like most grains, quinoa is highly versatile, working well in soups, casseroles, salads, and more. Consider this fabulous
Quinoa, Black Bean & Mango Picnic Salad, this
Golden Quinoa-Stuffed Acorn Squash or perhaps a
Kale & Quinoa Salad with Homemade Dressing.
If all this information makes you want to get your (ancient) grain on, why not try one of the linked recipes that you find appealing? It’s a great initial step on what could be a very cool
and healthy journey of discovery!
