Quinoa

  • Considered a “superfood;” also called “gold of the Incas” – says a lot about the nutritious value of this food
  • Although referred to as a grain, it actually a seed originating thousands of years ago in the Andes Mountains.
  • More protein than any other grain or seed; gluten-free; cooks in less than 15 minutes.
  • Comes in a variety of colors: normally tan/yellow, but also can be found in orange, red, pink, purple and black.
  • Rinse it before cooking to get rid of tis natural soapy coating.
  • Per ¼ cup serving: 170 kcal, 3 g fat, 0 mg Na, 31 g CHO, 4 g fiber, 6 g protein

Wheat Berries

  • True whole grain – without these berries, there would be no flour.
  • Whole-wheat kernels that are thick, short grains, similar to brown rice. When boiled, cooked wheat berries have chewy bite and subtly nutty, earthy flavor.
  • Fun fact: you can grow wheat sprouts to add to saladsby adding water to wheat berries. It can sprout over the course of 3-4 days. Soak berries in cool water overnight, then drain until water stops dripping, but otherwise leave berries moist. Spread in a thin layer on a plate, cover with plastic wrap and leave in a cool dark place.Next day, rinse, drain and put back in dark cool place again.Repeat every 24 hours until roots are about the length of the berries.
  • Per ¼ cup serving: 150 kcal, 1 g fat, 0 mg Na, 32 g CHO, 6 g fiber, 6 g protein, 8% iron

Kamut

  • “Granddaddy of all grains”
  • It has never been hybridized.
  • High-protein grain (30% more than wheat) is two times larger and much more nutrition than modern wheat varieties. Higher levels of vitamin E, thiamin, riboflavin, phosphorus, magnesium, zinc, pantothenic acid, and copper.
  • Fun fact: Stories say a small sample of this grain was found in the pyramids of Egypt. This story revolves around a young Montana airman while stationed in the US Air Force in Portugal. Someone sold him 36 kernels of this grain, telling him it came from the pyramids of Egypt. Evidently, the serviceman believed him, and mailed the kernels home to his wheat-farmer dad who planted them. Of the 36 kernels, 32 of them sprouted. After carefully tending these seeds and their offspring for the next 6 years, these 32 kernels had grown to 1,500 bushels.
  • Per ¼ cup serving: 160 kcal, 1 g fat, 0 mg Na, 32 g CHO, 8 g fiber, 5 g protein, 8% iron

Spelt

  • Has more protein, B vitamins and iron that is cousin wheat
  • Found in whole kernels, or “berries,” and ground flour
  • Spelt flour is often used in breads, muffins, and cookies. You can replace some or all of the flour in a bread of muffin recipe with spelt, which will give the food a sweet, nutty flavor and an extra dose of protein and vitamins.
  • Spelt berries can be used in any recipe that calls for cooked grains, like side dished, salads and hearty soups.