By Jessica A. Schreck, RD
Over the past several years consumers may have noticed different grains on the shelf. These new products can leave you stumped on what they are and how to use them; leading people to say “Quin-what”.
The truth is these whole grains have been around for a very long time and have been a predominant staple in many other cultures around the world. The emphasis of whole grains has led to a resurgence of these “ancient” ingredients.
Quinoa is a trendy food in many recipes, restaurants and articles. Other grains making a comeback are chia, spelt, amaranth, farro, kamut, and millet to name a few. Here are some nutrition facts about these ancient grains to aid you in your grocery store adventures.
Quinoa- This grain has a right to fame with its dense packing of nutrients, minerals, fiber and protein. It comes in a both a red and white variety. It can be pricey and is in high demand in many countries around the world. Researchers have found evidence of Quinoa domestication dating back from 3,000 and 5,000 years ago in South American countries. It’s modern uses can be found in pilaf or tossed into a salad for texture but the possibilities are endless.
Chia- These black little specks are finding their way into drinks and puddings. Rightfully so; their ability to gel up coupled with their omega 3, mineral and antioxidant content make them a tiny little powerhouse of health. Dating back as an energy source for ancient Aztecs and Mayans these grains are making a welcome comeback.
Farro- This ancient strain of wheat is one of the first cereals domesticated and was used in the Roman empire. This nutty chewy grain is rich in fiber, B-vitamins and zinc. This wholesome grain can be found in traditional Italian recipes.
Amaranth- These golden little grains have been cultivated for almost 8,000 years. It is jam packed with protein; 13-14% making it a great source of amino acids for those whose diet is free or lacking meat. It also is a great source of calcium, magnesium, iron, and phosphorous. It even has been mentioned in famous Works of poetry such as John Milton’s “Paradise Lost, Percy Bysshe Shelley’s “Bereavement”, and John Keats “Endymion”. It understandable why these authors gave it its notoriety as it is easy to grow and harvest as well as cook.
Millet- These group of tiny grains are part of the grass family. In the US it is more commonly found in bird feeders however Millet is a main staple of Indian, Chinese, Himalayan, and Russian diets. It has a mild nutty flavor and is best toasted before cooking to bring out its nuttiness. These grains can be white, red, yellow or gray and are naturally gluten free and high in magnesium and antioxidants.
So next time you find yourself scratching your head in front of these grains be brave and give them a try your body will thank you for it.
Jessica Schreck is a Registered Dietitian and Family Health Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at 631-727-7850 ext. 342 or at jas945@cornell.edu