Ask the RD: 10 Ancient Grains from Freekeh to Farro

These 10 Ancient Grains are simple to add to your diet and all include excellent nutritional benefits!

If you visit Chocolate Slopes regularly you will not be surprised by this post since I have used many of these grains recently and can’t wait to try more.   Below you will find many of your questions answered regarding ancient grains and some delicious recipes for each grain.  Within this list of ancient grains you’ll also find a little background on the ancient grain, special nutrients of each and whether or not they are whole grain or gluten free.

1. Farro (aka emmer)

• One of the first cereals domesticated in the Fertile Crescent (fertile land in the crescent-shaped region in the Middle East and the Mediterranean basin); a standard daily ration of the Roman legions
• Used today in American’s version of Italian food
• Nutrient Highlights: fiber, Vitamin B3, Zinc
• Whole Grain: there are 3 types of farro-whole farro (is whole grain but takes the longest to cook), semi-pearled and pearled farro cook faster but are not whole grains
• Gluten Free: NO
• Recipes: Italian Farro Zucchini Boats,  Shrimp Fried Farro (Farro Fried “Rice“) via Foxes Love Lemons

2. Spelt

• Originated in Europe and the Middle East
• Can be used in place of common wheat in most recipes, milder flavor than other grains, usually used in the form of spelt flour
• Nutrient Highlights: fiber, protein, iron, magnesium
• Whole Grain: look for “whole spelt”
• Gluten-free: NO
• Recipe: Broccoli Parmesan Fritters + Poached Egg via The Fresh Beet

3. Kamut® (Khorasan wheat)

• Grown in Montana, Saskatchewan, and Alberta
• Kamut® is a registered trademark to help mantain certain standards of Khorasan wheat; details can be found here
• Nutrient Highlights: fiber, protein, selenium, zinc, magnesium and iron
• Whole Grain: YES
• Gluten-free: NO
• Recipe: Crock-Pot Hot Cereal with Kamut & Steel Cut Oats via Daily Dietitian

4. Quinoa

• Grows well in harsh, dry climactic conditions
• Nutrient Highlights: it’s a complete protein (contains all 9 essential amino acids that our bodies cannot make on their own), high in potassium
• Whole Grain: majority of the time
• Gluten-Free: YES
• Recipe: Quinoa Salad with Dried Cranberries and Almonds

5. Amaranth

• Was a staple of Aztec culture
• Nutrient Highlights: a complete protein, and also contains fiber, calcium, magnesium, potassium, phosphorus, and iron
• Whole Grain: YES
• Gluten-Free: Is a pseudo-grain (actually a seed)
• Recipe: Popped Amaranth via Eat Well with Janel

6. Chia Seeds

• A staple of Mayan and Aztec cultures
• Nutrient Highlights: omega-3 fatty acids, fiber and antioxidants
• Whole Grain: they are seeds not a grain 
• Gluten-Free: YES
• Recipe: Strawberry Chia Jam  via Kara Lydon, the foodie dietitian

7. Sorghum

• Originated in Africa; a staple food in India
• Used mainly for livestock feed but can be consumed because of all the nutrients it provides
• Nutrient Highlights: fiber, protein, iron
• Whole Grain: YES
• Gluten-Free: YES
• Recipe: Chickpea and Squash Sorghum Salad via Nutritious Eats

8. Freekeh

• Comes from young green grains, means “to rub” in Arabic
• Nutrient Highlights: High in protein, fiber and iron
• Whole Grain: YES
• Gluten-Free: NO
• Recipe: Freekeh Spinach Salad {with Lemon Honey Vinaigrette Dressing}

9. Teff

• Consumed mostly in African countries
• Contains a sweet, molasses flavor; high calcium and vitamin C content
• Nutrient Highlights: fiber, protein, calcium
• Whole Grains: YES
• Gluten-Free: YES
• Recipe: Chocolate Teff Pudding via The Candid RD

10. Millet

• Commonly eaten in India, China, South America, Russia, and the Himalayas
• Can be popped like corn to be eaten as a snack, used be used in pilafs or as breakfast cereal; also added to breads, soups and stews
• Nutrient Highlights: high in antioxidants and magnesium, fiber, protein
• Whole Grains: YES
• Gluten-Free: YES
• Recipe: Almond, Millet and Pear Tart via Nourish.Breathe.Thrive

What’s your favorite ancient grains? What’s your favorite way to cook them?  I’d love to hear about it!

This 10 Ancient Grains from Freekeh to Farro post first appeared on Chocolate Slopes.

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