New Grains Showing Up In Stores

Whole grains are among nature’s most complete health foods. They are bursting with complex carbohydrates, fiber, protein and micronutrients and even have a little unsaturated fat.

Most of us are familiar with grains such as wheat, corn, rice, oats, rye and couscous (which is a variation on dried pasta). But others are showing up in stores more regularly, so an update is in order. (Most bulk whole grains need to be kept in a cool place and used within a week or two of purchase to avoid spoilage.)

Amaranth: This Aztec grain, native to the Americas, is popular in health-food versions of cereal and flours. The tiny grain rivals skim milk and egg whites as a “perfect” protein (essential amino acids without the saturated fat). It can be cooked until creamy or tossed in a hot pan to become sort of a seasoned “popcorn.”

Barley: We get mostly the pearled variety - the inner part of the grain. That leaves behind significant protein, fiber and B vitamins, but studies show it lowers cholesterol in any form. Barley keeps longer than other grains, about six months in a pantry without spoilage.

Buckwheat: This grain has its culinary roots in 10th-century central Asia. Its flour makes a great pancake. Its pale, whole kernels make up groats. When the groats are roasted, it’s called kasha and can form the basis for a pilaf. Buckwheat keeps longer than many grains.

Bulgur: Precooked, crushed wheat berries. Fine-ground bulgur can simply be soaked for 10 to 30 minutes (the less time, the crunchier). Coarse varieties need to be cooked. Bulgur, the main ingredient in tabbouleh, makes wonderful pilafs.

Kamut: Buttery and chewy, this ancient Egyptian grain can be substituted for bulgur, couscous and rice in recipes.

Millet: Versatile and quick-cooking with sweet, mild flavor. It’s a wonderful stand-in for mashed potatoes or rice. Using it in your home-baked breads (or trying a bakery version) will surely convert you.

Quinoa: Pronounced “KEEN-wah,” this South American grain is sort of a cross between mustard seeds and millet. Higher in plant fat than most grains, it needs to be kept in air-tight containers.

Spelt: The Bible has several references to spelt, and American farmers grew a lot in the early 1900s. It’s like wheat in taste and use, but its gluten may be easier to digest for those sensitive to wheat.