Great Grains:
Grains are a rich source of carbohydrate, the most efficient fuel for the body. Most Americans have not ventured beyond including wheat, corn and rice in their diets. However, there are thousands of grains that are highly nutritious, versatile in cooking and delicious. Below is a list of a few of these grains that are becoming more common on grocery store shelves.
Quinoa
Quinoa (pronounced keen-wah) is an ancient grain that has recently become popular in North America. 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 technically a member of a family of herbs. The entire plant, including the leaves, stem, stalk and seeds is edible. Its 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's 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 is used in soups, salads, entrees and even desserts.
Millet
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 people 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.
Buckwheat
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 in 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 carbohydrates, fiber and magnesium.