Ancient grains are not bird seed.
Considering the obesity
epidemic and aging population, I’ve
been thinking about painless ways to change eating habits. Familiar routines
are hard to break. We tend to reach for the same foods and are not adventurous with
trying new tastes.
New products
are available that encourage us to try grains that have been around since
ancient times. Yesterday I microwaved a packet of pre-cooked quinea mixed with
rice. When I opened it, the rich fragrance encouraged me to mouth a half
spoonful. I savored the full-bodied mixture.
Why bother
with “ancient grains?” These victuals not only fill you up but also reduce risk
of colon cancer, obesity, heart disease, and hypertension. According to American
Dietetic Association guidelines, the most important foods are whole grain, high-fiber
carbohydrates. Read labels when shopping for whole grain foods. They should be
listed as the first ingredient.
For
meal planning, consider reducing corn products and white flour, which are low
in protein and fiber. Instead, add more nuts, beans, buckwheat, flax cereal,
oatmeal, and barley. The U.S. Department of Agriculture recommends that at
least half of grains we eat should be whole, such as intact, ground, cracked,
or flaked.
Doctor
Clem recommends including these eight grains in your meals.
*Amaranth:
The Aztecs cultivated this high protein grain, rich in calcium, folic acid,
magnesium, and potassium. It’s used in breakfast porridge, pancake batter, salads,
and soups.
*Buckwheat: This grain is common in Southeast Asia and Eastern
Europe. It can be used in pancakes, noodles, side dishes, and salads. It is
rich in protein, calcium, iron, manganese, potassium, and zinc.
*Farro (emmer): One of the first crops cultivated in the
near East, is loaded with fiber, iron, magnesium, niacin, and zinc. It enhances
the taste and texture of salads, side dishes, and baked goods.
*Millet: High in magnesium, and one of the earliest
cultivated crops. It’s a staple in China, Africa, and India. Millet is used in baking,
as a side dish, and mixed into salads. Some people eat it as a snack.
*Quinea (pronounced “kin-wah”): An ancient South American
treat known as the “mother of all grains.” It’s protein rich and is fortified
with iron, phosphorus, and potassium. If it’ not pre-cooked, rinse it off first.
The saponin coating has a bitter taste. After fifteen minutes of cooking, serve
it as a side dish or add it soups and salads.
*Rye: An ingredient in bread and crackers. It’s served as side dish or added to
soups and salads. Soaking it overnight shortens the cooking time. Rye is high
in folic acid, magnesium, phosphorus, potassium, zinc, and riboflavin.
*Sorghum: Popular in Africa, and rich in fiber, niacin,
phosphorus. In India, sorghum is baked into flatbread. It is ground into flour
for baked goods in the U.S...
*Teff: One of the tiniest grains, the seeds are smaller than
a pinhead. Teff is high in calcium and Vitamin C, and is an ingredient in
cereals. In Ethiopia, teff is ground into flour and baked into injera, a soft,
spongy bread. It can be sprinkled on salads and added to soups.
Here is a link for vegetarian
and ancient grains recipes. http://www.wholegrainscouncil.org/recipes
Source: First Report Managed Care, Special Disease State
Update, June 2012.
Consumer Reports, On Health, Vol. 24, Number 7, July
2012.
