We are very fortunate this day and age that we have a large variety of whole grains which allows us to get some nutrition in our breads and pasta’s. When it comes to cooking, as a rule, we approach anything white with caution. Eating whole grains has been proven to lower the risk of heart disease, stroke, diabetes and certain cancers. Also eating whole grains is an excellent source of minerals, vitamins and fiber.
So what whole grains are we referring to?
Kamut - is a close relative of wheat, however many people who are wheat intolerant to do not have issues with digesting Kamut, regardless of it being closely related to wheat. The great part about Kamut vs wheat is the high protein factor, holding about 30% more than wheat. It is known to many of us as a high energy grain which contains high levels of Vitamin E, Thiamin, Magnesium, Zinc, Copper, Complex Carbohydrates and more. However, one thing Kamut does lack is its fiber components. If you are someone who requires a high fiber diet, there are other grains that are likely better suited for you.
Barley - an ancient grain that was actually cultivated before wheat. Outside of eating pearled barley in our soups and stews, it is primarily known for the malt in the process of making beer. Barley is an excellent source of fiber, Vitamin E, thiamin, Riboflavin and lysine, which makes it a balanced protein source. Barley also comes in the form of flour and flakes and it gives a very distinct nutty flavor to baked goods. You can also use barley flakes as a replacement for Oat Flakes when making granola.
Buckwheat - a relatively new grain compared to its competition and really isn’t a true grain, it is in fact a fruit seed that is related to rhubarb and sorrel. Most of us know buckwheat for how well it compliments a pancake recipe due to its lovely rich flavor. Buckwheat is not a high source of protein, therefore best put in recipes with a 50/50 ratio of buckwheat to wheat when making any baked goods. Together the two of them give you a good balance of what you require for your nutritional needs. This grain is rich in Vitamin B as well as phosphorus, magnesium, iron, zinc, copper and manganese.
Millet – In North America, most of us know Pearl Millet, however there are 6,000 varieties of grown millet available in the world. This grain is gluten free and is a very easy grain to digest due of its alkaline PH level – the alkaline properties remain after being cooked, making it an excellent grain for people with gluten allergies to consume. Aside from being easy to digest, it is rich in Vitamin B, potassium, phosphorus, magnesium, iron, zinc, copper and manganese. Having a texture much like rice, millet can be used in its place for rice dishes, casseroles and if baked prior, is excellent in baked goods.
Flax - is gluten free. There are many recipes out there that require whole flax, which makes no sense if you’re adding it for its nutritional value. Our bodies are not able to breakdown the outer shell, therefore we absorb none of the nutrients that are in the oil hat is contained in the shell. Best way to prepare flax, is to buy it as a whole grain and then use a grinder to grind the amount of flax seed you require for that day. This way you will get the all of the nutrients. Overall Flax is excellent for our bodies, helping to lower cholesterol and lowering the risk of heart disease. Flax also acts as a brush against our intestinal track and helps to detoxify us of sludge that wants to sit in pockets in our intestines. This sludge can actually be the reason that you hit a plateau with weight loss, and adding Flax might just be what you need to get this in motion. Lastly, Flax is used by many of us for a relief from constipation.
Oats – We consume oats in two forms: rolled and steel cut. Oats assist in lowering cholesterol and reducing the risk of heart disease and are an excellent source of vitamin B, anti-oxidants, vitamin E and many minerals. It has the right amount of protein that your body needs. We all use rolled oats in our baked goods or for a toping on a casserole, however oat also can be made into flour and it is a wonder thickener for gravies, stews, or any dish that starts off with a roux.
Quinoa – Everyone is talking about quinoa these days. It is known to us as a grain, however like buckwheat is actually a fruit. Quinoa is gluten free and its versatility is likely why it has really been noticed by the health industry in the past few years. It has a unique flavor that is a nice alternative to rice in soups or pilafs. It has a much different flavor than rice; however it is used often where we would have put rice in the past. The reason we are replacing it, is because of its must greater nutritional value over rice. Quinoa is very high in protein, which is surprising because the density is very light and fluffy.
Spelt – is not gluten free, however the amount of gluten in the spelt grain is not high. Many people with gluten allergies are able to tolerate spelt, however if you have a wheat allergy, always a good idea to check with your doctor before trying. Many studies have shown that wheat intolerant people are able to digest with no issues, but other studies show that after a period of time of consumption, similar symptoms to wheat allergy will start to be present. It is a high protein choice when compared to wheat flour and is also higher in iron, potassium, Vitamin B and complex carbohydrates. Cooking with Spelt flour is very similar to wheat flour and it excellent in baked goods and breads.
There are other grains that are not mentioned in this article; we encourage you to look into them, such as: Rice & Rye. In our recipes we encourage the experiment of a variety of grains when cooking and baking. As we have learned since the start of time, everything in moderation and this is become more and more true as the allergies for gluten increase daily. With gluten being the #1 filler in most packaged foods that North Americans consume, it’s a very good idea to get other whole grains into your diet. In taking this simple step, you are increasing the nutritional value of whatever you are cooking and are likely to feel better after digestion, maybe even left with some energy after a high carb meal.
Recipe - Kamut Chocolate Haystack Cookies
- 2 cups of sugar, white or brown
- 1/3 cup of cocoa powder
- 1/2 cup of milk
- 1/2 cup of butter or margarine
- 3 & 1/2 cups of kamut flakes
- 1 cup of shredded coconut
- 1 teaspoon of vanilla
- 1 tablespoon of ground flax seed
- pinch of salt
- In a medium saucepan bring sugar, cocoa, milk and butter or margarine to a boil and let boil for 1-2 minutes., depending on heat of burner. You want to let it boil to ensure it will harden. Add in vanilla and remove from heat.
- Stir in kamut, flax seed, coconut and salt. Drop quickly from teaspoon on wax paper. Let cool.
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