The goodness of grains
Whole grains and seeds can have a rejuvenating effect on your health. Discover the benefits with Alex Mellas, as she explores some of the most popular ancient grains.
Whole grains and seeds can have a rejuvenating effect on your health. Discover the benefits with Alex Mellas, as she explores some of the most popular ancient grains.
Quinoa
A high protein grain, quinoa contains all nine essential amino acids. Once known as the ‘gold of the Incas’ for the stamina it gave their warriors, quinoa has a nutty flavour and a creamy texture.
As a gluten free source of dietary fibre, phosphorous and iron, the grain is beneficial for headaches and migraines, and heart health. Its high protein content means it will keep you feeling fuller for longer and makes it a good vegan protein source.
Add nuts and fruit to cooked quinoa for a yummy breakfast porridge (see page 84 for a hot oat and quinoa porridge recipe). It is also good on the side of curries and casseroles or added to soup as it makes a great substitute for rice and potatoes.
Freekeh
Freekeh is a roasted and dried young green grain. Nutritionist Lola Berry says freekeh is higher in protein and fibre than most mature wheats and “you’re getting it when it’s most vital”. It has a slightly smoky, nutty flavour.
Freekeh is low in fat, rich in calcium, iron and zinc. It has four times the fibre content of brown rice and is low GI.
Freekeh can be used as a tasty alternative to rice or pasta and its flour can be used in breads.
Buckwheat
A fruit seed related to rhubarb, buckwheat is available year-round. The flowers are very fragrant and used by bees to produce a strongly flavoured, dark honey. Buckwheat is used as an alternative to rice and porridge because of its mild flavour.
Buckwheat is rich in omega-3 fatty acids, B vitamins, minerals, and contains eight of the essential amino acids. The grain can be used to lower your risk of cholesterol and prevent gallstones.
Add chopped chicken, garden peas, pumpkin seeds and scallions to cooked and cooled buckwheat for a delicious lunch or dinner salad.
Millet
Once only found as the main ingredient in bird feed, millet can be as creamy as mashed potato or as fluffy as rice. Millet has been cultivated for 10, 000 years in parts of East Asia.
Berry says millet “contains vitamin B that provides energy and reduces stress because it stimulates all the neuro-chemical pathways in our brains. It has a high amount of tryptophan, which promotes serotonin, and serotonin is the chemical that makes us happy.”
Add ground millet to your bread and muffin recipes.
Amaranth
Native to South America, the grain has a nutty flavour that was popular with the Aztecs. The crop thrives in dry weather.
A rich source of vitamins, and minerals such as calcium, potassium and iron. Research has noted amaranth may prevent grey hairs, as well as hypertension and cardiovascular disease.
Amaranth seeds will pop like popcorn when cooked in oil and are made into sweets in some countries.
