Sunday, April 11, 2010

Knowing Your Grains

 Whenever I come across a grain that I not really familiar with, I always say to myself, "Hmm, I wonder what that is like...".  So, here is some information that may be helpful to someone besides me :)
  • Ancient Aztec grain with superior nutrition
  • Rich in lysine & high quality protein
  • 60 mg calcium per ½ cup
  • Gluten-free
  • Pop like popcorn
  • Add to cookies or stews
  • Goes well with buckwheat, millet, & brown rice
  • Not a grain, but a fruit seed of a rhubarb relative
  • Gluten-free
  • High in 8 essential amino acids
  • High in calcium, vitamin E, & B vitamins
  • Great substitute flour for things like pancakes
  • Roasted Buckwheat known as Kasha
Bulgur Wheat
  • Made by cracking parboiled whole wheat berries & drying them
  • Star of the Middle Eastern dish Tabouli
  • Dates back to 2800 B.C.
  • Can be prepared very quickly
  • Great substitute for converted rice
  • Excellent as meat extender for substitute vegetarian dishes
  • Has been a mainstay of Tuscany, in Northeastern Italy
  • Looks like brown rice
  • Has a nutty taste
  • Unlike wheat, farro husk adheres to grain
  • Fiber content is high
  • High in vitamin A, B, C, E, magnesium, & protein
  • About 90% of people allergic to hybridized wheat can tolerate farro
  • In Italy used as a pasta wheat
  • Needs to be special ordered
Hard White Wheat
  • High in protein
  • A cross between Hard Red Wheat & Soft White Wheat
  • Retains good qualities of both: easily digestible, alkaline grain that makes great light bread
Hard Red Wheat
  • High in protein
  • Can be sprouted
  • Great for bread
  • A heavy, acid based grain
  • Causes many people digestion problems
  • An Egyptian wheat from 4000 B.C.
  • Buttery flavor, great texture, no cholesterol, & easily digestible
  • Compared to wheat: 30% higher in protein, higher in eight of nine minerals, including magnesium & zinc
  • Considered a “high energy grain”
  • Many wheat sensititive people eat it without reaction
  • Can be used in salads, soups, cereals, or ground into flour

  • Gluten-free
  • Alkaline & easy to digest
  • Rich in lysine & a high quality protein & B vitamins
  • 2/3 of worlds population depend on Millet
  • Highly recommended for babies & small children
  • Great rice substitute
  • Excellent as meat extender for substitute vegetarian dish
  • Considered to be a very versatile grain
Oat Groats
  • Hulled, whole oat kernels with bran & germ intact
  • High in seven B vitamins, high quality protein, & minerals
  • Lowers cholesterol
  • 4x the fat of wheat & a natural antioxidant
  • Great for breakfast
  • Combines well with rice
Pearled Barley
  • Pearled means lightly milled, or refined
  • Less nutritious than whole barley
  • Mild flavor & chewy
  • Ranges in size-the finer it is the more it has been milled and less nutritious
  • Cook as a breakfast cereal or in stews & pilafs
Quinoa (Keen’wa)
  • An ancient Incan grain
  • High in lysine
  • Contains 50% more protein than wheat
  • Higher in iron, vitamins A, E, B, & phosphorus than wheat
  • More calcium & fat than any other grain
  • Kernels have waxy protective coating that leaves bitter taste unless thoroughly washed
  • Quadruples in size upon cooking
  • Use in cereals & breads
  • Not very flavorful
  • Caraway seeds give “Rye Bread” it’s distinctive flavor
  • Low in gluten
  • High in lysine, fiber, protein, phosphorus, iron, & potassium
  • Has a special long chain of 5-carbon sugars which digest slowly & provide long burning energy & fullness
  • Use rye in breads, pastries, cookies, pancakes, & waffles
  • Nutty Flavor
  • 30% more protein than wheat
  • Considerable amount of B vitamins, magnesium, & fiber
  • Tolerated by many wheat sensitive people
  • Easily substituted in wheatrecipes
  • Use around the world for at least 5,000 years

Soft White Wheat
  • Low in protein
  • Low in gluten
  • Used in making pastries
  • Easier to digest than Hard Red Wheat
Sweet Brown Rice
  • A short grained brown or white rice
  • High in carbohydrates
  • Cooks up very sticky
  • Also called glutinous rice, but it contains no gluten
  • Delicious in puddings & Asian type desserts
  • Smallest grain in world
  • Name literally means: “lost”
  • Gluten-free
  • Rich source of minerals: Calcium, boron, copper, magnesium, phosphorus, & zinc
  • The “rice & wheat” of Ethiopia for years
  • Can be used alone hidden in salads or added to any dough
  • First human-engineered grain in history
  • A cross between rye & wheat
  • High in protein, lysine, & some B vitamins
  • Low in gluten
  • Use the same as soft white wheat
  • Use in soups, cakes, breads, pancakes, & waffles
Whole Barley
  • Contains germ, bran, & endosperm
  • Higher in protein, potassium & calcium than pearled barley
  • Expands 4x its dry size
  • Very satisfying comfort food
  • One of the richest sources of soluble & insoluble fiber
  • Was the staple of Roman gladiators

Related Posts by Categories

Widget by Hoctro | DreamyDonkey

No comments:

Post a Comment