Grains come in many forms, from whole hulled berries to groats that have been chopped a little, flakes like rolled oats, puffed grains for putting in muesli or for baking with and coarse and finely ground flours for making bread and other baking.
There is no ''healthiest'' whole grain. Some are stronger in one nutrient and others in different nutrients and it depends where and how they were grown. They all offer different benefits, so it is wise to enjoy a variety for the best range of healthy nutrients and good flavours.
THE AMERICAN GRAINS
QUINOA
Quinoa (pronounced KEEN-wah) comes from the Andes and was a staple of the Incas, who called it the mother grain - although it is actually a seed. It is gluten-free and said to be high in protein and other nutrients. The tiny seeds are usually white, but other colours such as red and black are available.
Before cooking, rinse off the natural soapy coating. Use cup whole quinoa to 1 cup water, cooking for about 12-15 minutes until the water has evaporated and the seeds are tender. Stir with a fork to fluff up the grains. For a nuttier flavour, toast the seeds for 1-2 minutes in a hot, dry frying pan.
Quinoa is easily substituted for rice, couscous or bulgur. It makes a good salad base, and quinoa flour or flakes can be used in baking.
CHIA
The Aztecs, Mayans and native Americans used chia seed as a source of concentrated nutrition. It is said to have about three times as much omega 3 as flax seed and is gluten-free.
Chia seeds can be sprinkled on salads, dips or roasted vegetables, used in baking and smoothies and as a substitute for sesame seeds in dukkah and other dishes.
Chia gel can be used as an egg substitute - soak 1 Tbsp of chia seed in 3 Tbsp water for about 5-10 minutes until it gels and has the consistency of raw egg, then use in baking or to bind other ingredients in patties etc.
AMARANTH
Amaranth was a staple for Aztecs, Incas and Mayans. It has a lively peppery, malty taste.
The seeds can be popped like popcorn, puffed, or sprouted. They can be toasted, added to stir-fries, soups and stews, and the flour can be used in baking. The leaves can also be used as a vegetable.
MAIZE and POLENTA
Originally from the Americas, sweet corn is a summer vegetable, but other varieties can be flaked as cornflakes, or dried and ground into polenta or cornmeal, which is a staple in northern Italy. It is gluten-free.
Polenta is made like a porridge and when set can be grilled or baked.
THE ANCIENT WHEATS
Wheat has been eaten and cultivated for many thousands of years in the Middle East and Europe, and was one of the first grains used to make bread. Over the centuries it has been bred to suit different climates and needs. Modern hybrids are mostly used these days, but some old varieties, which have lower yields but may have other nutritional and flavour advantages, are available. All contain gluten, although some people with wheat intolerance find older varieties easier to digest than modern ones.
SPELT
Spelt was used in ancient Greece and Rome and was commonly used in medieval times. It is known as dinkel in German.
Spelt flour can be used instead of ordinary wheat flour in most baking. It gives baking a slightly sweeter, nutty flavour.
Cooked, whole wheat or spelt kernels or berries can be used instead of rice or other grains as a side dish or salad. They have a chewy bite and subtle nutty, earthy flavour.
EMMER or FARRO
Emmer was one of the first domesticated crops and is said to have been used in Egyptian breadmaking. It is known as farro in Italy, where the whole kernels are cooked in soup, pasta, risotto and salad dishes. The flour can also be used in bread and baking.
EINKORN
Einkorn is another of the earliest domesticated forms of wheat in the Middle East. Einkorn flour can be used to make bread and other baked goods and the berries can be used like farro.
KAMUT
Kamut is the trademark name for another ancient form of wheat which was said to have been found in an Egyptian tomb and propagated in the mid 20th century.
BULGUR and FREEKEH
Bulgur and freekeh are not types of wheat but are eastern Mediterranean ways of preparing wheat. Bulgur has been steamed, dried and crushed so only needs minimal cooking or soaking in hot water before use. It has a nutty, chewy texture and is the main ingredient of tabbouleh salad.
It can be added to stuffings, soups and stews or served like rice. Freekeh is green durum wheat that has been roasted. It can be used in the same way as bulgur. It has a slightly smoky flavour and, being picked before it is fully ripe, is said to have more nutrients.
Unlike bulgar and freekeh, cracked or kibbled wheat has not been precooked so needs cooking before use. It can be cooked and used like rice, and is often included in bread.
BARLEY
Barley is an ancient grain, closely related to wheat and rye, used by the ancient Greeks and Romans. Pearl barley has had the bran as well as the hull removed so is not a whole grain and is lower in nutrients than barley that has just been hulled. Like wheat and rye, barley contains gluten.
Barley is used to make beer and whisky, as well as in soups and stews. Barley flour can be used for baking.
RYE
Rye is also related to wheat and contains gluten, but grows in cooler, more northerly climates and poorer soils. Rye is found in German, Scandinavian and Eastern European breads such as pumpernickel and sour rye. It is also fermented to make whisky, especially in the US, and sometimes vodka.
OATS
Oats are so familiar most of us do not realise how nutritious they are. Pure oatmeal does not contain gluten but, as oats are often processed on the same equipment as wheat and other grains, it is generally not recommended for those with coeliac disease.
We all know about oat porridge, muesli and oat biscuits, but oats can also be used in stuffings, terrines and meat balls, to thicken stews and soups, and in crunchy toppings for pies, fish or meat.
BUCKWHEAT
Buckwheat is not related to wheat, although it is treated like a grain and used to make flour. It contains no gluten. It grows well in cooler climates and is perhaps most famous as soba noodles in Japan, and blinis or Russian buckwheat pancakes. It is also good as a salad or risotto, used in fritters and baking.
MILLET and TEFF
Millet and its cousin teff are staples in India, and some African and Asian countries, as it grows well in semi-arid regions and harsh environments. They are said to predate wheat and rice as cultivated grains. They are gluten-free and said to be easy to digest.
Millet porridge is traditional in Russia, millet flatbread in parts of India, and like other grains, it can be used like rice in salads soups, stews and in baked goods or as you would use polenta.
SORGHUM
Sorgum is another tropical and subtropical grain used in Africa and Asia that is finding its way into gluten-free flours, and gluten-free beers.
BROWN RICE
Rice was first cultivated in China more than 5000 years ago and is still a staple in many parts of Asia. However, white rice has been stripped of most of its nutrients. Brown rice - or red or black or purple if you can find them - retain the nutrient-rich bran and germ.
Brown rice takes longer to cook than white rice. Various types of brown rice can be found, such as basmati and jasmine, and there are several others of different grain lengths which are suitable for different dishes. Rice is also puffed, flaked and ground into flour for baking.
WILD RICE
Wild rice is not a rice but comes from a grass native to North America.
It takes longer to cook than white rice and when cooked pops open to show the white kernel. Use it like rice.
