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Kamut

Nutrient Value:

• 20-40% higher protein content than wheat

Health Benefits:

• higher in lipids, amino acids, vitamins and minerals than wheat
• Some people with wheat allergies can consume kamut safely
• Contains gluten
• Ancient form of durum wheat, has a sweet tone

Buckwheat

Nutrient Value:

• Protein quality is higher that than of wheat, soy or oats

Health Benefits:

• Contains Rutin – a phytonutrient that may help manage cholesterol levels
• Gluten free
• It is a fruit from the rhubarb family

Quinoa (pronounced “keen-wah”)

Nutrient Value:

• Protein: 16.2 % (compared to hard wheat which is 12%-14%) and is complete supplying all the essential amino acids
• Fat: 6.9%
• Carbohydrate: 63.9%
• Fiber: 3.5%
• Calcium: 141 mg/100g
• Phosphorus: 449 mg/100g
• Iron: 6.6 mg/100g

Health Benefits:

• This grain has very high quality protein.  It is also an excellent source of calcium, phosphorus, magnesium, potassium, copper, zinc and iron.  Once called ‘The mother grain’ by the Incas. The National Academy of Sciences considers it one of the best sources of protein in the vegetable kingdom.
• It is gluten free

Method of Preparation:

• Rinse grain thoroughly before cooking to remove the naturally occurring bitter tasting resin that coats the grain (however most of the resin is removed before it is packaged)
• Combine 2 cups of water, 1 cup quinoa, pinch of salt and cook for 15-20 minutes to yield 3 cups cooked
• Quinoa expands almost 5 times compared to rice which expands about 3 times

Use in cooking:

• Its light texture allows it to be used in variety of dishes from breakfast to salads to desserts
• It can also be ground and used as a flour for baking (it does not contain gluten and thus should be added in combination with other flours)
• Breakfast: 1 cup of quinoa and 2 cups of water bring to a boil, reduce heat and simmer for 5 minutes, add choice of fresh fruit (tropical or local) thinly sliced, 1/3 cup choice of dried fruit, 1/2 tsp of cinnamon and simmer until water is absorbed. Serve with soy milk, vanilla yogurt, or regular milk. Add honey to taste.

Amaranth

Nutrient value: (1 cup)

• Calories: 730
• 15-18% protein
• Carbohydrates: 129 g
• Fat: 12.7 g

Health Benefits:

• It has a very high protein content with essential amino acids not commonly found in other vegetables (methionine and lysine).  Therefore addition Amaranth to other grains can help make a complete protein.
• It is a source of calcium and magnesium
• Gluten free
• High in iron

Method of preparation:

• To cook combine 1 cup water and 1 cup amaranth and cook for 20-25min. This will yield 2 cups of cooked amaranth. If one is using amaranth in combination with another grain, combine 1 part amaranth to 3 parts the other grain and cook according to instructions of the dominant grain. Note that amaranth has a slightly jelly-like consistency when cooked.

Use in cooking:

• Has a slightly nutty flavour
• Amaranth flour can be used in baking 
• Whole grain Amaranth can be simmered and served as a side dish
• The grains can be popped stirring constantly in a dry skillet, for a snack
• It can be added to salads with a variety of vegetables and dressing as an alternative to a slice of bread or pasta

Millet

Nutrient value: (1 cup cooked)

• Calories: 286
• Protein: 8g
• Carbohydrate: 57 g
• Dietary fiber: 3 g

Health Benefits:

• Good source of niacin, thiamin, phosphorus and zinc.
• Rich in phytic acid, a phytonutrient believed to lower cholesterol.
• Gluten free
• Easily digested

Method of Preparation:

• Combine 2 1/2 cups water or stock to 1 cup dry and cook for 25-30 minutes which will yield 3 1/2 cups

Use in Cooking:

• It can be used in pilafs or used in soups, stuffings, breads, hamburgers as a substitute for rice
• It has a slightly chewy, slightly nutty flavor which can add a new dimension to any recipe containing grains
• For a nuttier flavour try toasting the millet in a dry nonstick skillet over a medium heat for 5 minutes or until the grain begins to pop and becomes light brown. Before cooking soften in boiling water.

Spelt

Nutrient value: (100 g)

• Calories: 220
• Protein: 10 g
• Fat: 2 g
• Carbohydrate: 42 g
• Potassium: 220 mg
• Thiamin and Niacin: 25 mg

 Health Benefits:

• A variant of wheat, contains gluten
• High in Fiber and higher in protein than wheat
• High in B vitamins
• Contains iron and potassium

Methods of cooking:

• Combine 1 cup spelt with 2 cups water in a large saucepan and bring to a boil. Then reduce the heat, cover and continue to cook for 50-60 minutes or until the water has been absorbed. Spelt doubles in volume.

Use in cooking:

• Spelt is often used in the form of flour in baking and is a good alternative for those who are wheat sensitive
• Serve spelt with your favourite chili or curry instead of rice
• Add cooked spelt to pancake batter for variety in your Sunday morning breakfast
• Combine with your favourite salad vegetables and dressing for an alternative to pasta salad