Get to know farro and other whole grain “superfoods”

Editor’s note: Casey barber is a food writer, illustrator, and photographer and author of “Pierogi Love: New Takes on an Old-World Comfort Food” and “Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Brand-Name Treats”; and editor of the Good website. Food. Stories.

(CNN) – Quinoa has reached a level of superfood not seen since great conquest of kale or kale in the eighties. Equally accepted and ridiculed in pop culture, she has become the symbol of the cereal bowl generation. However, it is not the only whole grain cereal that is worth bringing to the table.
The world of whole grains is vast, and if quinoa and brown rice are the only grains that have made it to your plate, it’s time to broaden your palate. Here’s an introduction to whole grains, along with tips for cooking and enjoying them.

What is a whole grain?

The term “whole grains“or wholegrain encompasses all grains and seeds that are, well, whole. They retain all of their edible parts: the fiber-rich outer bran layer; the carbohydrate-rich center of the endosperm, which makes up most of the grain; and the inner core, or germ, which is packed with vitamins, proteins, and healthy fats.

On the other hand, refined grains, such as white rice and general purpose flour, have been ground to remove the bran and germ, stripping them of much of the fiber, protein, and vitamins, and leaving only the rich endosperm. in starch.

“Many people don’t realize that whole grains contain several grams of protein, as well as vitamins and antioxidants,” explains Nikita Kapur, a registered dietitian from New York. With each serving of whole grains, “you get a ton of minerals, B vitamins, and fiber, which is especially important for gut health.”

So-called “ancient grains” fall under the realm of whole grains, although the phrase is more of a marketing term than an indicator of a more nutritious option. Ancestral grains refer to whole grains like millet, amaranth, kamut, and yes, quinoa, which have been the staple foods of cultures for several hundred years. They are not hybridized or selectively bred grain varieties like most modern wheat, rice, and corn.

And while quinoa has garnered all the fame as a whole food superfood, there are good reasons to try others. Trying a variety of whole grains is more than just a way to add variety to your side dishes. It is also an opportunity to incorporate a broader portfolio of minerals and other things into your diet.

“Suffice it to say, we need a more diverse plant-based diet” to get the full complement of recommended nutrients in our meals, Kapur said, “and we can’t get it from the same 10 or 20 foods.”

“One grain may have more manganese, another more zinc or magnesium, and another more protein,” he added. “Try one as pasta, another as cereal … do what they call you, as long as there is variety.”

More familiar foods like oats, corn, brown rice, as well as wild rice (which is the seed of an aquatic herb), are considered whole grains, but there are many others that you will want to add to your regular repertoire.

Some whole grains to know

The amaranth is a tiny gluten-free grain that can be simmered until tender for a creamy polenta-like dish, but it’s also a deliciously crunchy addition to homemade energy bars or yogurt when it has been roasted. To toast amaranth seeds, cook them over medium heat in a dry skillet, stirring frequently until they start to pop like tiny popcorn kernels.

The buckwheat It is gluten-free and botanically related to rhubarb, but these polygonal seeds (also called groats) do not taste like fruit. You may already be familiar with buckwheat flour, which is used in pancakes and the soba noodles, or with the kasha from Eastern Europe, which is simply roasted buckwheat.

Farro It is the Italian name that encompasses three forms of ancient wheat: farro piccolo, or einkorn; middle farro, or emmer; and large farro, or spelled. The farro that we usually find in the store is of the emmer variety, and it is a rustic and puffed wheat berry that is ideal as a base for a bowl of cereal. You can also prepare a farro risotto creamy with Parmesan for an Italian-inspired dish.

The frikeh Farik is a variety of wheat that is harvested before it is ripe and then roasted for a surprisingly smoky and nutty flavor and chewy texture. The flavor of frikeh is distinctive enough to steal the limelight from other ingredients, so use it in a way that enhances its flavor. It is fantastic in a vegetarian bowl accompanied by hot sauce, or in a chicken stew comforting.

The kamut is actually the trademark of an ancient type of wheat called khorasan, which has large grains, a mild flavor, and a mushy texture. It makes a good neutral substitute for brown rice in a pilaf or as a side dish. Or try this protein-rich grain in a salad with bold flavors like arugula, blood orange and walnut.

The Son It is a gluten-free seed with a cooked texture similar to that of couscous. Teff is a small variety of millet that is most often used as a flour base for Ethiopian flatbread called injera. Mix the raw millet into batters for a crunchy texture, as in this recipe for cornbread with skillet millet, or use teff or millet cooked in a cooked cereal for breakfast.

How to cook any whole grain

Although cooking times vary for each grain, there is a way to cook any whole grain, be it a tiny seed or a large grain: boil it like pasta.

Bring a large pot of water to a boil and add a handful of kosher salt. Add the grains and cook, tasting as you go, until tender. Small grains, such as amaranth and quinoa, can be fully cooked in five to 15 minutes, while larger grains, such as farro and wild rice, can take between 30 minutes and an hour, so you have to keep an eye on the pot and test frequently.

Drain well in a mesh strainer (to catch all those little grains) and use immediately or let it cool slightly and refrigerate for other dishes. Cooked whole grains can also be portioned, frozen, and stored in airtight bags for up to six months.

If you want to cook your whole grains in an Instant Pot, this table provides the grain to water ratios for many of the grains listed.