![]() Rich in fiber, protein, iron and vitamins A, B, C, and E, farro is low in gluten and easily digested. The cooked grain’s texture is dense and chewy, the flavor delicate and nutty. It is most frequently imported from Italy and sold pearled (which cooks quickly) rather than hulled (whole). Yield 2 cups.įarro, also known as emmer wheat, is an ancient grain. Fluff with a fork to separate the grains. Cover and let stand for 15-30 minutes or until water is absorbed. In a heat safe bowl add 1 cup bulgur and the 2 cups of water. Bulgur is a good choice for salads: Try it with tomatoes, cucumbers, parsley, and mint or with dried fruits, nuts, and cinnamon. It is a good source of potassium, B vitamins, iron, and calcium. Bulgur has a nutty flavor and a granular texture. Yields 3½ cups.īulgur is made from steamed, dried, and cracked wheat. PREPARE: add 1 cup buckwheat to 2 cups boiling, salted water. It is a good source of phosphorus, iron and magnesium. Buckwheat is traditionally used in pancakes, muffins, breads and noodles. If you've ever had Japanese soba noodles, you've probably had buckwheat, since these noodles are usually made from buckwheat flour. Simmer 60-75 minutes.īuckwheat is actually a healthy high-protein gluten-free seed. PREPARE: Hulled Barley - add 1 cup barley to 2 cups water. Bake with barley, use in a soup, or as a side dish or a salad, the grain pairs nicely with roasted meats, fruit, and earthy vegetables, like mushrooms. A high-fiber food, barley helps reduce the risk of heart disease and Type II diabetes and aids in regularity. ![]() It is sold as a whole grain (hulled) or pearl barley (bran removed, then steamed and polished), which cooks faster. When considering that 55 to 60 percent of our total energy intake daily should come from carbohydrates, improving the quality and variety of the grain in our diet could have an impact on overall nutritional health.Ĭonsider trying of some of the following grains or seeds:īarley has a springy, pasta-like texture, and a mild flavor and creamy flavor. Maybe the bigger message should be that Americans might fare better nutritionally with more variety in our whole grain consumption. ![]() Grain, however, plays a vital role in nutritional health supplying fiber, iron, energy, vitamins and minerals with little or no fat. Lately there has been a good deal of press about how to improve health by reducing or eliminating wheat from our diet. ![]()
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