Chia, barley, quinoa, millet…here are grains that have been filling the bill for a few years now! That said, it’s still pretty rare to see them on our plates even though there’s nothing novel about them! Planted and farmed for thousands of years, these ancient grains were disregarded by the food industry, and as such, left out of our diets. But the new trend that has us going back to the source and enjoying tastes from long ago explains their comeback to our culinary environment, if only to add variety to our dishes! These grains are not to be confused with whole grains. Ancient grains are defined above all by the land where they are farmed and by their rich, more complex and distinctive flavours. When eaten whole, they are quite nutritious, containing fibre, vitamins and minerals. Here are the main grains and pseudo-grains you can find in grocery stores:
Amaranth
Once farmed by the Incas and Aztecs, this gluten-free pseudo-grain is now mostly appreciated for the hint of corn it offers. You can use it as flour for baking and pastries or simply add it to soups to replace noodles! Cooking amaranth is similar to cooking rice: one part amaranth for two parts water. You’ll end up with slightly crunchy grains you can add to salads, stir-frys, veggie patties, and so on.
Barley
Although well known among Quebecers, barley is still little used as a starchy side instead of rice, pasta or potatoes. Feel free to add it to your salads or soups to give them more consistency. In grocery stores, you’ll find pearl barley or hulled barley. The latter is the most nutritious since it’s less refined, but it takes longer to cook. An excellent source of soluble fibre and gluten free, pearl barley needs about 25 minutes cooking time, while hulled barley requires about an hour.
Quinoa
Originally from South America, quinoa is incredibly popular these days. An excellent source of minerals and gluten free, it contains more protein than any other grain. To cook quinoa, calculate two parts water for one part quinoa and make sure to properly rinse the grains before cooking to remove the saponins, the bitter outer layer coating the grain. To learn more about quinoa, take a look at our blog on this pseudo-cereal. (METTRE LE LIEN SUR LE NOUVEAU BLOGUE SUR LE QUINOA)
Millet
The tiny golden seeds that are millet are a great replacement for the rice or couscous you’re probably used to eating on a regular basis. To cook it, combine one part millet with one-and-a-half parts water. Many people enjoy its texture and use it, among others, to replace the texture of ground meat in some vegetarian dishes.
Kamut and spelt
Belonging to the wheat family, these two grains are literally the ancestors of wheat. Kamut is actually a trademark for Khorasan wheat, ancestor of hard wheat farmed in ancient Egypt. When cooked, kamut and spelt have a mild hazelnut taste and a crunchy texture. When turned into flour, these two grains give breads a darker colour and a bolder taste. You can find kamut and spelt bulgur and couscous, which will add taste and crunch to your recipes.
Buckwheat
When reduced to flour, buckwheat is a staple for buckwheat pancake fans! This same flour can easily replace part of the wheat flour used in your home cooking: cookies, breads, muffins, and so on. If you buy buckwheat grains, keep in mind that you need to cook them for about 20 minutes in two parts water.
Whole red rice
This rice is a red Thai rice whose colour comes from the film coating each grain. To prepare, cook one part red rice over low heat with two parts boiling water for 35 minutes. You can also cook it like pasta in a large quantity of boiling water. Simply drain before enjoying. While not as popular, there are several other varieties of ancient grains on the market: farro, red fife, sorghum, rye, teff, etc. — a whole world to discover! We hope this article helps you discover new ingredients and inspires you to add all this variety to your menu!
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