Spring is here and it’s time we add some interesting foods to our daily meals – this article focuses on alternative whole grains
Spring is here and it’s time we start experimenting with some new ingredients; and for those with allergies, intolerances or food sensitivities, supplementing the diet with alternative whole grains can be a tasty and nutritious welcome.
What are whole grains? Here’s your reminder:
Whole grains, or foods made from them, contain all the essential parts and naturally occurring nutrients of the entire grain seed. They provide fiber, vitamin E, and minerals such as iron, zinc and magnesium. The outer skin of the seed contains B vitamins, antioxidants and fiber-rich bran; the germ holds the protein, minerals and healthy fats; and the endosperm (the main part of the grain between the bran and the germ) contains protein, carbohydrates and smaller quantities of vitamins and minerals. The bran and germ contain 25 percent of the protein in whole grains and the majority of the nutrients. When highly processed, these valuable nutrients and proteins are lost - not to mention healthful fiber.
Some stellar examples of alternative whole grains include quinoa, sorghum, amaranth, teff, buckwheat, and millet.
Quinoa an “ancient grain” (it’s actually a seed) was originally cultivated thousands of years ago in the South American Andes and known as “the gold of the Incas” and the “mother of all grains.” Quinoa is a very good source of both magnesium and iron. Magnesium is important for muscle relaxation, building and strengthening bones as well as benefiting the circulatory system. Iron plays the essential role of helping to carry oxygen to the heart, lungs and brain as well as throughout the body - helping us stay alert and energized. Quinoa also boasts a whole host of other nutrients and bioactive compounds as well as fiber, and it's gluten free. Quinoa can be used in place of couscous, rice, or other grains in recipes - preparing quinoa is exactly like preparing rice except it only takes about fifteen minutes!
Sorghum is America’s third leading cereal crop, and in many parts of the world sorghum has traditionally been used in porridge, unleavened bread, cookies, cakes, and couscous. Sorghum has unique properties that make it a well-suited addition to any diet. Sorghum is rich in antioxidants and gluten-free, and is a good source of iron, fiber and protein.
Amaranth also dates back hundreds of years (similar to quinoa) to the Aztecs in Mexico. It contains a high quality protein and is high in fiber. Amaranth has a nutty flavor and can be combined with other alternative flours in breads, pasta, pancakes and other recipes. It boasts a superb nutritional profile and is a great source of calcium, iron, manganese and folate.
You may not have heard of teff, but teff is an ancient North African cereal grass and is a nutritional knockout. It is said to be the smallest grain in the world - about 100 grains are the size of one kernel of wheat. Teff makes a unique and allergy friendly hot breakfast cereal similar in consistency and texture to wheat farina. Teff contains high levels of calcium, phosphorous, iron, and thiamin and is also a great source of protein. Teff has a mild, nutty, and a slight molasses-like sweetness. Cooking teff is similar to rice except takes half the time!
Buckwheat is another fabulous ancient seed, and is not in fact related to wheat at all! It has a mild flavor, but roasted or toasted, the flavor intensifies. Buckwheat can be cooked like rice for salads and side dishes or like oatmeal for breakfast. Buckwheat contains various flavonoids that provide powerful antioxidant protection against free radicals in the body. It is also a great source of fiber, manganese, magnesium, zinc and iron.
Millet is also considered an ancient grain, possibly the first cereal grain to be used for domestic purposes. Across the globe millet is still used today in various ways, in India flat thin cakes called roti are often made from millet flour, the Hunzas who live in the Himalayans use millet as a cereal, in soups and for making the whole grain bread chapatti, in Eastern Europe it is used in porridge and kasha. Millet is highly nutritious and in fact, it is considered to be one of the least allergenic and easily digestible grains available. It is nearly 15 percent protein, contains high amounts of fiber, B vitamins and vitamin E; and is particularly high in the minerals iron, magnesium, phosphorous, and potassium.
SupermarketGuru encourages you to experiment will all different types of whole grains. And if you can’t find some of these varieties in your local supermarket, ask your store’s manager to get some in stock!