Wheat overload?

originally published Thursday, March 8th

A Whole Grainaissance

It is believed that humans cultivated grains for food more than 12,000 years ago. Grains have co-evolved with humankind, playing a central role in the diet of cultures throughout the world. Grains such as wheat have long held religious significance, and played a role in sacred rituals.
While rice constitutes a staple food in much of Asia, wheat is the principal food on most other continents.
Whole grains are an important part of a healthful diet. Whole grains are composed of starch, bran and germ. Besides legumes, they are the only food that contains all major nutrients needed by the body: carbohydrates, fats, minerals, vitamins, protein and fiber. Whole grains are an excellent source of B complex vitamins which are necessary for healthy nerves. The dietary fiber in whole grains helps to normalize the digestive system, and their complex carbohydrates help stabilize blood sugar.

Wheat: an ancient grain with modern problems
Since the late 1920's wheat crops have been genetically altered to resist smut (a fungus disease of plants.) Because wheat products are so ubiquitous in the modern American diet, it is theorized that this genetic manipulation may be the cause of the wheat allergy or insensitivity that effects 15% of the population.

Variety in the staff of life
Most who have trouble digesting commercial wheat can enjoy heirloom (non-hybrid) varieties such as spelt or kamut. Besides simply eating the whole berry (the name for a whole wheat grain with the inedible hull removed) there are a myriad of food products available today including ancient (heirloom) wheat and whole grain alternatives.
I encourage you to try some of the following grains whole to discover their unique flavor and texture.
Buying grains in bulk often ensures quality and the best price. Look for grain with few broken, scratched and deteriorated pieces to ensure good quality.

Wheat and ancient wheat...
such as spelt or kamut are delicious alternatives to rice. They also make superior flours for bread, pasta and pastries. Spelt is smaller than kamut but both have a slightly nutty flavor and chewy texture. Whole wheat relatives like this cook best when soaked overnight, just like beans.

Quinoa
A quick-cooking whole grain, and delicious to boot. Like millet, quinoa is not a true cereal grain but is commonly used as one. Native to the Andes, this disk shaped grain is crunchy and delicate and very high in protein. Because of the presence of bitter saponin (a naturally occuring pest deterrent) quinoa needs to be rinsed before cooking. Try the recipe below.

Teff
Used primarily in Ethiopia, teff flour is the base of the staple flatbread called Injera. Teff has it's own symbiotic yeast, which gives the fermented bread a pleasantly sour flavor.
This tiny grain can also be eaten whole. I prefer it mixed with white basmati rice (since they have similar cooking times). It can be found at natural food stores and some African markets.

Amaranth
Another tiny grain originally cultivated by the Aztecs, Amaranth is high in protein and calcium. Amaranth is grown for it's grain, leaf and dye. It is a prized garden ornamental, with beautiful magenta flowers contrasting tall green stalks.

Millet
Originally cultivated in China, the Middle East and the Mediterranean, Millet is still a staple food in some parts of Africa. Some varieties of these tiny round grains are also used for birdseed.
Millet is high in iron and excellent for digestion. I like millet best cooked in a rice pilaf with quinoa and basmati rice.

There are so many more grains. This is only the beginning. I encourage you to try a new grain this week. A pot of quinoa, a sprouted spelt tortilla, or some rice noodles! ( I didn't forget rice, that's next week.) Email me for more recipe ideas and a grain cooking chart.

Herbed Quinoa Pilaf

You will need:

 2 cups quinoa (red or white)
 3 cups water
 1/2 Tbsp kosher salt
 chopped fresh cilantro, parsley, mint or basil to taste

What to do:

 Thoroughly rinse grain three times and drain to remove bitter coating
 Place in water and add salt
 Bring to a simmer and cover
 Let simmer for 20 minutes
 Let cool, fluff with a fork and toss with fresh herbs
 Serve warm with a drizzle of extra virgin olive oil

Serves 8