Ancient Grains
As opposed to modern wheat and corn, which have been bred and modified over the years, ancient grains have remained largely unchanged over their history. Compared to modern wheat, they tend to have higher nutritional value, according to the U.S. National Library of Medicine. We also tend to use them as whole grains and some have reported that they are easier to digest than modern wheats. Here are some you may or may not have heard of and how to use them.
Khorasan wheat
Frequently seen on store shelves marketed as Kamut™, this hearty, chewy ancient grain is a star in salads. It requires a good soak overnight and a long cooking time. Many people find the gluten in Khorasan wheat easier to digest.
Barley
In terms of global production, barley ranks number four, after wheat, rice and corn. Pot barley has the most nutrition. It has had its inedible husk removed, but is less refined than pearl barley, which has been polished. Barley is a hero because it gives us beer, beef barley soup and even a mushroom “barlotto.”
Einkorn
The name comes from German and means “first wheat.” It is considered the most ancient of all wheats. It has a soft texture and can be used as a flour in baked goods, or cooked like emmer in salads and soups.
Spelt
Typically used in baked goods and cereals, spelt is an ancient cousin of wheat that is often grown organically. It has a high protein content and there is evidence of it being grown in Germany since 500 AD. We know it from its use in artisan breads, but spelt berries can also be used in salads. Dinkelbrot is a rich hearty German bread made from a mixture of spelt and rye flours and studded with whole spelt berries.
Emmer wheat
If you’ve never heard of emmer, you may know farro, a delicious nutty grain used in salads and soups. In Canada, most farro is emmer wheat, although the term farro can also refer to spelt and einkorn.
Sorghum
Technically a form of millet, sorghum is a staple food in much of the world, including India and Africa. It grows well in drought conditions. It is gluten-free and can be used to make flours, flatbreads or a porridge when boiled.
Quinoa
This seed that we know as a superfood has been grown since pre-Columbian times by the Indigenous peoples of the Andes. Today, we grow it here in Canada and have joined the world- wide craze. Canadians use it as a source of protein in salads, make it into ‘burgers” and use as a more nutritious replacement for rice. Quinoa contains saponins — bitter compounds that must be rinsed before cooking.
Millet
Classified as a cereal grass, millet is a staple in many parts of the world, including China, South America, India and Russia. Like sorghum, millet grows well in dry conditions. Try using millet in a similar way to quinoa. It can also be used as a gluten-free flour for things such as roti.
Amaranth
A pseudo-cereal eaten by the Aztecs since prehistoric times, amaranth’s seeds and leaves can be consumed. The seeds have a nutty flavour and lend themselves to cooking in porridge, but can also be popped (like corn and sorghum.) Amaranth flour is typically for baking, as part of a gluten-free blend.
Popped Sorghum
Sorghum can be popped just like popcorn. Well, almost. Let’s face it, these tiny popped seeds are a lot cuter. The procedure is also a little more delicate because the seeds are smaller, so watch them carefully and use a large pot. A pot with a glass lid is ideal as it allows you to cover the pot and keep an eye on what’s going on.
1 teaspoon grapeseed oil
1/4 cup sorghum
Pinch of salt
Heat on high a tall heavy-bottomed stockpot. Add the grapeseed oil and sorghum, stirring to coat. Cover the pot. The second the seeds start to pop, reduce the heat to medium and lift and shake the pot to stir up the seeds and prevent them from burning. Once all the seeds have stopped popping, pour into a bowl and sprinkle with salt. Press play on your favourite movie and enjoy.
