Grains! One of nature's luxuries. We are blessed with a large variety of common grains, plus some interesting ancient grains. Cooking with whole grains, as nature intended, supplies our bodies with nutrient-dense food, satisfying our needs like no processed food can. Whether you are wanting to lose weight, regain your health, give your children a healthy start on life, or just wanting to have variety in your menu, whole grain dishes are an excellent choice.

Whole grains available to us are whole wheat, rye, oats, barley, corn, brown rice, spelt, kamut (QK-77), teff, amaranth, triticale, quinoa, millet, and buckwheat. Due to limited space we will take a general look at these grains. Millet, quinoa, and wild rice articles, with more in-depth information, were in past issues of WHOLifE.

Amaranth, kamut, and teff are less well-known but very intriguing additions to the diet, so we will take a bit of time with these.

Amaranth, a very small round seed, as tiny as a poppyseed and light tan in colour, is not a cereal grain but the seed of an herb, a member of the goosefoot family. It is related to spinach and quinoa. The taste is somewhat earthy and faintly peppery. Since 1967, the United Nations Food and Agriculture Organization has encouraged amaranth's use due to its high nutrient content. Wherever amaranth is consumed there is little or no malnutrition. The diet of the Aztec civilization consisted mainly of corn, beans, and amaranth. They believed the amaranth made them strong, which was probably true, as amaranth has a higher protein profile than corn or beans. (See cooking section for more information on using amaranth.)

Kamut (brand name of QK-77) means "wheat" in Egyptian and it is a hard spring heirloom Egyptian wheat, tan in colour, 2 to 3 times larger than a standard kernel of wheat. It is grown organically in Montana, Alberta, and Saskatchewan. It has a buttery flavour due to its high content of lipids.

Teff is an Ethiopian staple, virtually unheard of in our country until this century. This reddish brown seed is now grown in the US and is available in health food stores. Teff is a uniquely sweet, robust-flavoured grain, so small that 150 grains weigh the same as one kernel of wheat.

Quinoa (pronounced "keen-wah") is a member of the goosefoot family used by the Incas as a staple in their diet. It is a small round seed, usually ivory in colour, and cooks quickly compared to most grains. I highly recommend quinoa as a grain to experiment with due to its short cooking time and its high nutrient profile.

NUTRITIONAL INFORMATION

Below is the nutritional chart on the various grains, taken from the book, Waves of Grain. I believe this chart is a general overview as the actual nutrient density of a given grain depends on several things, one of which is the health of the soil in which it is grown.

Grain   Nutritional Highlights   Other Nutrients, Minerals     Amaranth   protein; higher than most grains in amino acid lysine   copper, magnesium, phosphorus     Barley   rich in soluble fibre, shown to lower cholesterol   niacin, thiamin, copper, iron, magnesium, phosphorus and zinc     Buckwheat   richer than most other cereal grains in phosphorus, zinc   niacin, copper, magnesium, amino acid lysine     Corngrits   low in amino acid lysine   fibre, thiamin, vit. B6, magnesium, phosphorus,     Kamut   higher in protein and lower in fibre than standard wheat   niacin, thiamin, copper, iron, magnesium, phosphorus, zinc     Millet   rich in magnesium   fibre, folate, niacin, riboflavin,thiamin, vit. B6, phosphorus, zinc     Oats   rich in soluble fibre shown to lower cholesterol   thiamin, copper, iron, magnesium, phosphorus and zinc     Popcorn   higher in fibre and lower in fat than most snack foods   magnesium, phosphorus, copper, zinc     Quinoa   nearly a complete protein, rich in amino acid lysine   folate, niacin, riboflavin, thiamin, vit. B6, iron, magnesium, phosphorus, potassium, zinc     Rice, brown   good source of magnesium, fairly high in fibre   niacin, thiamin, vit.B6, copper, phosphorus, zinc     Rye   lower in protein than most grains   fibre, thiamin, magnesium, phosphorus     Spelt   high in protein and fibre   niacin, thiamin, iron, magnesium, phosphorus     Teff   rich in minerals, esp. calcium, iron,   fibre, esp. soluble, thiamin, magnesium, zinc     Triticale   closer in protein content to wheat than to rye   fibre, folate, niacin, thiamin, vit. B6, copper, magnesium, phosphorus, zinc     Wheat Berries   high in fibre   protein, folate, niacin, thiamin, copper, iron, magnesium, phos phorus, potassium, zinc     Wild Rice   very low in fat   folate, niacin, vit. B6, copper, magnesium, phosphorus, zinc

Gliadin and glutenin are proteins that "grab" the water and each other to form elastic sheets called gluten. This makes baked products light and chewy instead of heavy and cake-like. The gluten-containing grains — wheat, spelt, rye, oats, kamut, and barley — are a problem for many people. This is one reason why much of my work has been with gluten-free grains — amaranth, buckwheat, corn, millet, quinoa, brown rice, teff, and wild rice. For those without sensitivities to gluten it is still wise to choose a variety of grains both for flavour and nutritional value. It is said that kamut is tolerated by some who are allergic to wheat.

Reducing or eliminating flour, particularly refined flour products, from our diet is a major step toward healing our bodies. As mentioned above (under "Amaranth") malnutrition may be prevented when using whole grains. It is interesting to note that overweight people are often malnourished. In addition to the nutrients in the chart on the WHOLifE website, whole grains also contain the following phyto nutrients: Phenolic acid — helps resist cancer, inhibits platelet activity, decreases inflammation, and acts as an anti-oxidant; Lignans — insoluble fibre, anti-oxidants, block or suppress cancer changes, anti-inflammatory, particularly effective against colon cancer and heart disease; Coumarins — anti-cancer activists, blood thinners; Phytosterols — compete with natural estrogens that may promote cancer; Phytic acid — anti-oxidant chelator that can prevent free radical damage.

Whole grains are listed as one of the top ten power foods due to their ability to lower cholestrol, help prevent colon cancer, aid in elimination, improve insulin sensitivity, and be an energy source.

I believe it is important to choose whole grains whenever possible. The Journal of Applied Nutrition states: chromiun is 78 percent higher in organic foods (chromium deficiency is associated with the onset of adult diabetes and hardening of the arteries), and selenium, protective against cancers and heart disease, was found to be an average of 390 percent higher in organic foods. The list goes on: calcium 63 percent higher, boron 70 percent higher, lithium 188 percent higher, and magnesium 138 percent higher.

IMPORTANT!

Regardless of the amount of protein listed in a grain, you need to combine grains with legumes, animal foods, or dairy foods to ensure the balance of amino acids for complete protein. When recipes or foods are listed as having a certain amount of protein, it is incomplete protein, unless it contains animal or dairy, or a combination of grains, legumes, nuts, and seeds.

COOKING, BUYING, AND STORING

Whole grains may be purchased directly from farmers, at bulk food stores, supermarkets, farmer's markets, and health food stores. Whole grains are ideal as they are the least processed. You may also choose steel cut oats, cracked grains, flaked, or rolled grains as nutrient dense cereals, etc. Flaked or rolled grains are sliced, then flattened between rollers.

To avoid infestations store grains in a sealed container in a cool, dry area of the kitchen. Brown rice and millet, if kept for long periods of time, need refrigeration. Cook and eat these often and you won't have this concern. Refined grains have had the oil removed, so they will keep longer, but the loss of vitamin E and other nutrients is unacceptable from a nutritional standpoint. Be sure to buy and use only whole grain freshly ground flours from the fridge section of your health food store for baking, or grind your own, and store any leftover in the freezer for longer storage. These are especially perishable (quickly go rancid) as the grinding distributes the oils throughout. Do not eat grain or grain products that smell or taste rancid or appear even slightly moldy.

Experiment with grinding or cracking your own grains for flours and cereals in your blender, food processor, or coffee or spice grinder. I grind most grains like millet, buckwheat, and quinoa in my Vita Mixer and put it through a strainer to remove any chunks, and add purchased whole wheat pastry flour (from the fridge) for a healthy, tasty blend for muffins, etc. Be sure to try the Blender Pancakes recipe below for the ultimate nutrient-dense whole grain treat.

To do a lot of baking with whole grain flours, purchase a flour mill. Every Saturday, my son, a full time teacher and father of four, makes wonderful whole grain bread for his family. He grinds the wheat in a mill and makes 100% whole wheat, flax, or "onion" bread from scratch. It is kneaded in a machine, shaped by hand, and baked in a regular oven. The extra effort is worth it for taste and nutrition. Experiment with a bread machine, working towards 100% whole grain flours and less yeast.

Whole grains should be thoroughly cooked and thoroughly chewed, as digestion begins in the mouth. Toasting brings out a rich, warm, nutty flavour in some grains and also shortens the cooking time. To toast before cooking, heat a heavy pan over medium heat and add enough grain to cover the bottom. Shake pan constantly until the grain smells nutty and turns golden. Or heat the oven to 350 F and spread grains on a cookie sheet and toast 10 to 15 minutes.

GENERAL COOKING DIRECTIONS
(See below for special grains)

Wash grain well. I use a strainer and run water through one cup of grain at a time. If there is chaff, cover grain with water in a pot, swish it around, and pour off water and chaff. Rinse again and drain. Place in kettle and add 2 cups water for each cup of grain. When cooked the grain should be tender and easy to chew. Add more boiling water near the end of cooking if necessary but do not cook to a mush. Cooking times vary: kamut and wild rice need about 1 to 1-1/2 hours, most common grains take about 40 minutes, quinoa 8 minutes, millet and buckwheat about 20 minutes. Drain, use, or store. Cooked grains keep well in the fridge for 3 - 4 days. Make large batches of your favourites and freeze for soups, pilafs, stews, and breads. Rinse cooked grain under cold water, toss with a teaspoon of olive oil if desired, place in a sealed container, and freeze for up to 6 months.

Thermos Method:
Soak 1 cup whole grain for 8 hours. Add enough water to equal 3 cups. Bring to a boil and pour into preheated thermos. Close, turn on its side, and let sit overnight.

Serve.Pressure cooking and using the double boiler are additional methods of cooking whole grains.

Thermos Cereal:
Simply add 1 cup cracked grains and 2 cups boiling water to a wide mouth thermos before bed, and Voila! Instant cereal! Add your favourite dried fruit, nuts, and/or seeds before sealing the thermos lid, if desired.

Save all plain leftover cooked cereals and/or grains, mix them with legumes, nuts or seeds, and seasonings, and pack into a loaf pan while still warm. Chill loaf. When firm, slice and brown for the carbohydrate portion of any meal.

Cooking Amaranth and Teff:
Do not wash amaranth and teff as the seeds are too tiny. Toast before cooking if desired. Use 1 cup teff or amaranth and 1-1/2 to 3 cups of pure water, according to taste or whatever the recipe requires, ranging from chewy to mushy. Bring to a boil over medium heat, reduce heat and simmer for 15 - 20 minutes. Stir occasionally until water is absorbed and grain is tender or has the consistency of mush, whichever you prefer. These grains make a good porridge, are a great meat extender, or can be poured into a loaf pan to set, or can be sliced and grilled like polenta.

Amaranth tastes faintly peppery but the seeds may stay crunchy. Try adding a few tablespoons of amaranth to rice, quinoa, etc. It is also a great thickener for sauces and stews. Teff has a robust flavour, like mixed wheat, tea, and hay. Teff flour ferments easily and makes an excellent sourdough starter for pancakes, muffins, etc. Teff's deep distinctive flavour goes well with spicy foods such as garlic, onion, and herbs, so serve it for variety, with chicken and veggies. If cooked amaranth and teff are allowed to sit, as in a loaf, they will form a "skin." Cover well or re-steam if desired to regain softness.

Cooking Kamut:
As with other grains, wash, drain and/or toast 1 cup of kamut. Add 3 cups pure water and simmer about 1-1/2 hours until tender. Add these buttery-flavoured chewy kernels to pilafs, salads, soups, or use interchangeably with wheat or brown rice.

Kamut makes a great whole grain flour. My grandsons love kamut pasta, especially the spirals. It is sturdy enough to survive freezing and thawing without falling apart. Use the flour in muffins, cookies, etc. and try whole kamut in the pancakes recipe below!

SOME LOCAL RESOURCES

Chatting with three of our suppliers of quality grain and legume products here in Saskatoon has affirmed that there are people out there who truly care about our health and the quality of the food we eat. It is clear the smaller operators are more concerned, as well as able to shorten the time from cleaning and packing to the consumer, which delivers nutrition that is much more nutrient dense, as compared to the processing and storing of commercial products.

Clifford Wolfe of Nature's Way cleans organic grains, makes cereals, bakes fresh bread, raises organic fruit, some eggs, and some vegetables. He can be found each and every Saturday at the Saskatoon Farmer's Market sharing his products, expertise, his smiles, and his fresh bread! He tells us that most rolled grains in supermarkets are stabilized for shelf life in some way. An example is steaming rolled oats to kill all enzyme activity. Obviously fresh rolled oats contain more enzymes, and the shortest time from rolling to the table ensures the natural oils do not become rancid. Red River uses a dry heat stabilizing process and this gives their cereal a one year shelf life. Cliff's Kamut Cereal is simply rolled raw whole grain, and the Ancient Grain Cereal, comprised of spelt, kamut, buckwheat, millet, quinoa, and flax are all raw grains, rolled fresh, and marketed in a couple of days. All of his grains are cleaned by a screening process and the second step is to run it over a gravity table to remove the smaller debris, an optional step for what is considered table-ready commercial products.

Darryl Amey, of Darlaine's Natural Foods in Radisson, organically farms cereal grains and pulse (legume) crops. He does not want to put his food into the regular food system; he chooses to sell directly to consumers, buying clubs, and wholesale to groups. You may order from Darryl at (306) 827-4610. This farm has been organic since 1983 and certified since 1990. They supply us with minimally processed consumer-ready food products such as split peas, pot barley, oat flakes, whole grain flours, cereal grains, and more. Darryl uses a gravity table as well for a superior product. Steep Hill Food Co-op in Saskatoon carries Darlaine Foods.

Cerridwen Farms, located at Medstead, Sask., is a certified organic farm producing stone ground flours, rolled cereals, wheatlets, bran, whole grains, peas and lentils, flax, and pancake and bread maker mixes. This family operation takes pride in quality products, and they also use a gravity table. You will find Christine and Dave Dunk at Saskatoon Farmer's Market, or they may be contacted at (306) 342-4945, fax (306) 343-4516.

RICE ROLL CASSEROLE

Excellent frozen and reheated, so freeze half.

2 cups brown rice
1 package firm tofu
1 quart sauerkraut
3 cloves garlic, chopped
2 large onions, chopped
tamari soy sauce
olive oil and butter

Cut tofu in tiny cubes and marinate in tamari sauce ahead of time.

Cook rice: wash well and cover with 4 cups water, bring to a boil, cover and simmer until done, about 45 minutes.

Saute marinated tofu in hot pan coated with olive oil until browned, a couple of minutes only. Set aside. Saute chopped onions and garlic in a bit of butter until transparent. Add onion and tofu cubes to cooked rice mixture and stir well.

Grease 2 medium sized casseroles. Place a layer of sauerkraut on the bottom of each. Place one half of the rice mixture on top of the sauerkraut. Place another layer of sauerkraut on top of the rice, adding the juice from the quart or can. Cover and bake at 350° F for 1 hour.

Variation: use organic pure beef sausages (no preservatives etc.) chopped in small pieces instead of the tofu.

SALMON LOAF*

Also good cold.

1 large can of salmon (15 oz.)
2 cups cooked buckwheat
1 cup liquid (juice from salmon and yogurt)
1 tsp dry mustard
3 beaten eggs
dash of sea salt and pinch of cayenne
1 tsp garlic powder
1/4 cup finely chopped onion
1/2 tsp baking powder

Mix together and bake in a buttered loaf pan at 350° F for 1 hour.

BLENDER PANCAKES*

Quick, light and yummy! Put one cup milk of choice in blender. Add 3/4 cup of whole grain. Choose buckwheat and wheat, wheat and wild rice, rye and buckwheat, wheat and millet, etc. Our favourite is 1/2 cup buckwheat and 1/4 cup wild rice. Just one grain is fine; do not use quinoa, millet, or any other non-gluten grain by itself as the pancakes may fall apart.

Optional: a few raw nuts, flax seeds

Add 2 eggs
1 tbsp honey (optional)
1/4 cup olive oil
1-1/2 tbsp baking powder
1/4 tsp baking soda

Blend for a few seconds and pour pancakes on a lightly oiled, hot griddle.

Serve with yogurt and fruit sauce, or peanut butter and fruit sauce for a complete protein.

*Nutrition, Cooking and Healing by Paulette Millis, RNC.

References: Anti-Aging Bible, Earl Mindell R.PH., Ph.D.; Powerfoods, Stephanie Beling, M.D.; Waves of Grain, Barbara Grunes and Virginia Van Vynckt; The Complete Whole Grain Cookbook, Carol Gelles.

The above information regarding nutritious food is not intended to replace any instruction from medical or health professionals.

Paulette Millis lives and works in Saskatoon as a nutritional consultant. Her cookbook, Nutrition, Cooking, and Healing, is available in health food stores or by calling (306) 244-8890.