4 “New” Ancient Whole Grains

Quinoa

Farro

Amaranth

It’s no wonder the low-carb diet craze is so passé. Whole grains are healthy starches, packed with vitamins, minerals, and fiber. Refined grains, like white flour, white rice, and even most “Multigrain” snacks are stripped of these nutrients during processing. This is why we always encourage buying “100% whole [insert grain here, like corn, wheat, oats].” While we love the staples, like whole grain corn, whole wheat bread, brown rice, and oatmeal, be adventurous–expand your palate, recipe possibilities, and get even a wider variety of nutrients. We’ll make it easy for you by decoding 4 great whole grains:

Grain Why we love it How to make it
Quinoa
  • Complete protein with all essential amino acids
  • Safe for gluten free diets
  • Great addition to salads or faster cooking substitute for brown rice
Rinse it then add 1 ½ parts H20 to 1 part quinoa. Bring to a boil then reduce heat, cover and simmer ~10-15 minutes, until all water absorbed. Fluff with a fork.
Farro
  • Chewy texture and variety of sizes is great for soups or breakfast farro
  • Packed with cancer- and heart-disease fighting vitamin E!
Rinse farro. Bring 4 cups water to boil. Add 1 cup farro and simmer 30-45 minutes in partially covered pot. Drain once tender.
Millet
  • Used around the world for everything from porridge to Roti to brewing beer!
  • Higher iron, folate and B-complex vitamin content compared to many other grains—especially critical nutrients for healthy metabolism and women of child-bearing age
Toast 1 cup millet in dry saucepan for 2-3 minutes. Add 2 cups water and bring to a boil. Cover and reduce heat to simmer, ~15-20 minutes without stirring. Remove from heat and fluff with a fork.
Amaranth
  • Technically an herb seed but closer in nutrient content to a whole grain.
  • With more essential amino acids than other whole grains, it’s a more complete protein source
  • Phytosterols in amaranth may help lower cholesterol !
  • Great substitution for couscous
  • Safe for gluten-free diets
Bring 1 ¾ cups water + 1 cup amaranth to a boil. Reduce heat, cover, and simmer, stirring occasionally, ~20-25 minutes. Occasional stirring will yield a more porridge-like consistency.
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