Try a New Ancient Grain

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Grains have been the principal food of humanity for many thousands of years.

Almost every civilization before ours viewed their staple grain or cereal as the

basis of life, often being called the " staff of life " . Each culture developed

their own cultivation, farming and harvesting techniques which gave rise to the

many diverse and ethnic differences in the grains we have today. Every culture

seems to have a staple grain; here in the US, that grain is wheat that is ground

into flour and made into bread and other baked goods. As a nation, we use corn,

rice and oats to a lesser extent. I would like to take this opportunity to

introduce you to a few less common, but equally nutritious grains that are

simple to make, have delicious taste and can help to add variety to your

plant-based meals. The instructions for basic cooking of each of these ancient

grains follow their description.

 

Amaranth

For 5,000 years this poppy seed sized grain, a close botanical cousin to quinoa,

was a revered crop of the ancient Incas of South America and the Aztecs of

Mexico who honored amaranth as " the food of the gods. " Perceiving that amaranth

was central to the Aztec culture, Cortes decreed that anyone caught growing the

grain would receive the death penalty. This effectively eradicated its use for

centuries. Amaranth's considerable agricultural promise lies in its resistance

to drought and cold and its nutritional value (it is rich in iron). Because of

its recent introduction into the modern food supply, amaranth tends to be less

allergenic than many other grains. In addition, it does not contain gluten (a

protein found in wheat that is often the stimulus for the allergic reaction).

 

Amaranth has a nutty and somewhat sweet flavor and works best where a cohesive

texture is desirable - in spoon breads, casseroles and savory loaves or as a

hearty breakfast porridge. Leftover cooked amaranth can be added in small

quantities to muffin and quick bread recipes (1/4 to 1/2 cup per average recipe)

for added texture and moistness. It is available as whole grain, as flour and in

breakfast cereals. It can be used similarly to wheat.

Cooking Amaranth: Bring 2 1/2 cups water to a boil, stir in 1-cup amaranth.

Simmer gently for 25 minutes.

 

Quinoa

Traditionally grown in the Andes, quinoa (pronounced " KEEN-wa " ) bears small, tan

disk-shaped grains about the size of sesame seeds. Quinoa is the Quechua Indian

word for mother - reflecting the reverence bestowed on it as " the mother grain. "

Much of the quinoa now produced for domestic consumption is grown in the

Rockies. The agricultural history of quinoa and amaranth are remarkably

parallel.

Quinoa is one of the finest sources of protein in the entire plant kingdom with

almost an ideal balance of amino acids along with a good complement of calcium,

phosphorus, iron, B vitamins and vitamin E. Another benefit is that it is

probably the least allergenic of the grains.

It yields a fluffy texture with a distinct flavor and aroma that is perfect for

pilafs, cold salads, casseroles, sweet puddings, or as a bed for vegetable and

bean dishes. Quinoa cooks quickly, in 15 to 20 minutes, and should be kept on

hand as the base for a quick and nutritious meal. Rinse the quinoa well before

cooking to ensure no bitter taste.

Cooking Quinoa: Bring 2 cups of water to a boil. Stir in 1-cup rinsed quinoa.

Simmer gently for 15 minutes. Fluff with fork. If desired, toast the quinoa

before cooking to bring out the nutty flavor.

 

Spelt

Spelt is believed to be among the most ancient of cultivated wheats. Its

recorded use has been most prevalent in Europe, where it goes back about 9,000

years. It remained in use in tiny pockets of Europe until its popularity began

to grow at the turn of the 20th century.

Spelt is high in fiber and easily digested. It is being promoted as a wheat-like

grain that can be better tolerated by people with gluten intolerance and wheat

allergies. Spelt's flavor and aroma is similar to wheat. It makes great pastas.

Cooking Spelt: For whole grain, bring 3 cups water to a boil. Stir in 1-cup

spelt grain; simmer for one hour. For rolled grain, bring 2 cups water to a

boil. Stir in 1 cup spelt grain; simmer for 15 to 20 minutes.

 

Kamut

A relative of durum wheat, kamut (pronounced " ka-MOOT " ) was a staple in the Nile

region 6,000 years ago, until the conquering Greeks supplanted it with their

favored red durum. It was all but lost to history until the 1970's when an

enterprising Montana wheat farmer bred it back from extinction and named it

kamut, an ancient Egyptian word for grain. Like spelt, it is being recommended

as less allergenic than common wheat.

Its flour, though unrefined, is fine and powdery resulting in light-textured

pastas and baked goods. The flavor of kamut grain is also very light, with a

slightly buttery flavor and a pleasant aroma.

Cooking Kamut: For whole grain, bring 3 cup water to a boil. Stir in 1-cup kamut

grain; simmer for 1 hours. For rolled grain, bring 2 cups water to a boil. Stir

in 1-cup kamut; simmer for 15 to 20 minutes.

 

Teff

Teff (sometimes spelled " t'ef " ) doesn't share the lost-and-found histories of

its fellow ancient grains. It has been a persistent, reliable crop of Ethiopia

for thousands of years, probably because it is extremely drought-resistant. It

is the world's tiniest grain; five or six teff kernels fit on a pinhead. For

domestic consumption, teff is now being grown in Idaho and North Dakota.

Cooked teff grains have a strong, distinct flavor and aroma somewhat reminiscent

of molasses, and a dense, gelatinous texture. Thus it is most commonly used in

porridges, puddings, pancakes and baked goods. Teff can also be incorporated,

uncooked or moistened into baked goods and stews. It is an excellent thickener

for soups, stews and gravies. Teff pudding, made with cooked whole teff, silken

tofu and sweetener, is deliciously light.

Cooking Teff: Bring 3 cups water to a boil. Stir in 1-cup teff. Simmer 15 to 20

minutes. Also, whole grain can simply be moistened with half as much water and

added to puddings, casseroles and loaves.

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