Balance, Mind, Body and Soul - Sodexo's Nutritional Resource

Great Grains

Carbohydrates are the most efficient fuel for the body and should constitute 55-65 percent of total calories. Many Americans have followed medical advice by increasing the percentage of carbohydrate in their diets. However, many have chosen the wrong kind- namely simple carbohydrates such as white potatoes, white pasta and breads, and cookies or other baked products. Unfortunately, the result has been weight gain and other health issues associated with obesity such as insulin resistance and heart disease.

Most Americans have not ventured beyond including wheat, corn and rice in their diets. However, there are literally thousands of grains that are highly nutritious, versatile in cooking, and delicious that have existed since the beginning of time. Below is a discussion of a few of these grains that are becoming more common on grocery store shelves.

Quinoa (pronounced keen-wah) is an ancient grain that has become popular in North America in recent years. The Incas in the South American Andes originally cultivated quinoa and referred to it as the "mother grain" since it is an annual plant that bears seeds indefinitely. Quinoa is not a true cereal grain but is technically a member of a family of herbs. The entire plant, including the leaves, stem, stalk, and seeds is edible. and grows from three to six feet high. It's seeds, which look like a cross between millet and sesame seed, are in large clusters at the end of the stalk.

Quinoa is considered a "super grain" because of its nutritional benefits. One cup of quinoa has more calcium than a quart of milk and has twice the protein of barley or rice. It is a good complement to legumes that are often low in the amino acid, methionine and is higher in oil than other grains. Quinoa is available as a whole grain that cooks in about 15 minutes and can be substituted for almost any grain in most recipes. It can be used in soups, salads, entrees and even desserts.

Amaranth is an ancient grain that was first used by prehistoric cave dwellers 8000 years before Christ. Over 7500 years later, amaranth was being harvested in great quantities. Amaranth was a staple in the diets of the pre-Columbian Aztecs who believed it had supernatural powers. Before the Spanish conquest in 1519, ground amaranth seed was mixed with honey and sacrificial human blood and formed into statues of Aztec war and fire gods. The confections were then eaten by the Aztecs or fed to slaves who were about to be sacrificed. These rituals were considered barbaric by the conquistadors who banned the amaranth for hundreds of years. Until recently, the grain could only be found in Mexican candy called alegria, which is made from popped amaranth and honey.

Since 1975 amaranth has been gaining popularity in the United States and is now grown in Illinois, Colorado, Nebraska and other states. Although not a mainstream food, amaranth can be found in many natural foods stores. Amaranth is a bushy plant which grows between five and seven feet. Each plant produces between 40,000-60,000 seeds which are tiny and range from golden to tan in color. The seeds have a peppery flavor and can be incorporated into breads, salads, sweets, or other grains. Amaranth is a nutritional powerhouse and is rich in lysine, methionine, calcium, fiber, iron, and Vitamins A and C.

Although many people consider millet as nothing more than birdseed, it is third behind rice and wheat as a principle grain for many societies. Millet is still cultivated in large amounts in India, China, Korea, and Japan. It is speculated that millet was the first grain to be harvested during the Neolithic period and most likely originated in Africa or Asia. One reason why millet is grown in poorer areas of the world is because it grows in poor soil and adverse weather conditions.

Millet is exceptionally nutritious and is rich in protein, phosphorus, the B vitamins and iron. Some individuals find millet to be bitter, while others feel it has a sweet, nutty flavor. Millet is available as a whole grain and follows similar cooking methods as to brown rice or bulgur wheat. Millet meal is coarsely ground flour that is used in baking or porridge, and puffed millet is similar to puffed rice and is used in cereals or bread.

Spelt is an ancient grain that dates back as early as 2000 years B.C. and was thought to have originated in Asia Minor. It is related to modern wheat but is significantly higher in protein, B complex vitamins, and fiber. Individuals who are gluten-sensitive are often able to include spelt-based foods into their diets. Spelt has a husk, or tough outer shell that makes it more difficult to process than modern wheat. This husk, separated before milling, serves to protect the kernel and maintain nutrients and freshness.

Spelt was reintroduced into the U.S. market in 1987 and can be found in health food markets. It is common to the cuisine of Tuscany where it is known as farro. Spelt is a versatile grain that can be used in casseroles, soups, cereals, and breads. Commercially, spelt is also processed into assorted pastas, hot and cold cereals, muffins, breads, and pancake mixes.

Although similar in nutrient content to wheat, buckwheat is not really a grain. It is actually a cereal grass similar botanically to rhubarb. Buckwheat is thought to be of Asian origin, however, it is used in many traditional dishes in Finland, Northern Italy, Russia and eastern Europe. Buckwheat has a distinctive three-cornered tan seed and is available either roasted or unroasted. Roasting intensifies the flavor, imparting a dark, nutty quality to the grain. Roasted buckwheat, or kasha, is a staple in Russia, and Jews from Central Europe mix bowtie noodles with kasha to make kasha varniskes. Northern Italians make a buckwheat pudding called polenta saracena, while the Japanese make a buckwheat noodle called soba.

Unroasted buckwheat has an off-white color and a more delicate flavor than roasted buckwheat. It is available as groats, grits, or flour. Buckwheat grits are similar to Cream of Wheat and can be used in desserts or other delicate dishes. Buckwheat flour is often used in pancakes, breads, crackers and other baked goods. Buckwheat is relatively low in calories and is an excellent source of protein, complex carbohydrate, fiber and magnesium.