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“Eat like a bird” has been taken out of context to mean “dine on small portions”; birds eat (on average) half their body weight in food per day! We’d like to petition the Idiom Board of Appeals to have the meaning changed to mean “to dine on the grains and seeds found in bird foodstuffs”. Then, eating like a bird would be a little less “eating a quarter of a Big Mac” and a little more “eating a lot of what is good and right with the world”!

Ancient grains that were once viewed as gifts from the gods are now shunned as bland health foods. It’s easy in our workaholic lives to reach for Rice a Roni instead of millet. “How in the world can I make cardboard taste good?’ is most people’s reaction to barley! The nutritive value of these grains compared to white rice (which doesn’t have much) is so much higher that we think you’ll see it’s worth the effort to incorporate them into your routine. Here is a guide on how to cook these grains and some recipes to help you break free from rice and potatoes.

QUINOA: (KEEN-Wah) Okay, quinoa is actually a seed of a fruit whose leaves are edible also. True quinoa originates from Peru and grows in the Andes. It is now grown in the United States also, but purists swear by the taste of that grown in the Andes. Dubbed the “Perfect Grain”, quinoa is a complete protein source unlike any other grain. It is also high in fiber, magnesium and iron. The seeds have a natural coating of Saponin which keeps birds from eating it so we can enjoy its benefits. Most commercial producers wash off the coating, but it doesn’t hurt to rinse it well anyways. That goes for all grains! Cook with quinoa in place of cous cous or (heaven forbid) instant rice! If soaked in water, the grain also sprouts in 2-4 hours which increases the vitamin count and tastes great on sandwiches. Quinoa is gluten-free, which makes it a great alternative for Celiac sufferers.

Rice cooker - Gluten free – 1:2 cooking ratio – rinse – 10/15 min. cook time

MILLET: Now, millet is definitely something you will find in a bag of birdseed. But, this is what the Chinese survived on before they discovered sticky rice. Millet is another seed of a fruit and can be cooked just like quinoa. It can also be popped like corn kernels and added to salads, baked goods or eaten for a snack. This grain is right up there with oats in the heart healthy department; very high in magnesium and niacin. The list of heath benefits for millet is a long one, so experiment with it in a variety of recipes. This grain expands more than any other so 1 cup will be about 3 when it’s cooked.

Rice cooker - Gluten free - 1:2 cooking ratio – rinse –10 min. cook time – toast first

TEFF: Straight out ofAfrica, this Ethiopian wonder grain is smaller than a poppy seed.

For something that small, it has big nutritional punch! The bran, germ and endosperm are all in tact and that is where all of the nutrients are. It’s rich in calcium, phosphorous, iron, copper, barium, potassium and the amino acid lysine. Traditionally used in the making of the Ethiopian bread injera, it’s a great flour to use for added dimension and it’s gluten-free. You can also use this to thicken soups and sauce with out using a roux or slurry. Try it in place of poppy seeds in lemon poppy seed cake!

Stove top - Gluten free - 1:2 cooking ratio - rinse - 10/15 min. cooking time

KAMUT: Named Kamut from the disputed belief that it originated in Egypt. The grain was trademarked by a Montana company that enforces the practice of growing Kamut organically. Demand is not as great as wheat which can only be due to miseducation. The kernel is twice as big and has 30% more protein than wheat. And, it’s higher in vitamins and minerals. Hopefully Kamut will catch on and be more readily available. Because the kernels are so large, use them in place of rice or pasta in recipes. Cook the kernel the same as emmer or spelt.

Crockpot – Pressure Cooker – Gluten – 1:3 cooking ratio – rinse/soak – 2 hr. cooking time

EMMER FARRO: Often confused with its cousins spelt, wheat berries and kamut, emmer definitely stands on its own. There have been findings of wild and domesticated emmer with origins so early they had to be radiocarbon dated. Emmer is a close relative to durum wheat so it’s on the 86 list for the glucose intolerant. It holds up great in soup, stews and hot cereal. It also works well in salads and pastas. Yeast breads will be a little denser with the sole use of emmer flour but it will work fine. Be sure to soak emmer overnight for a shorter cooking time the next day. One of our favorite brands comes from Bluebirdgrainfarms.com.

Crockpot- Pressure cooker – Gluten – 1:3 cooking ratio – rinse/soak – 2 hr. cooking time

SPELT: Also known by the cutesy name Dinkle in Germany, spelt is one tough grain to crack! It has an almost impervious outer husk which makes it very difficult to process.

On the flip side though, it protects the kernel from all of nature’s elements and pesticides. Most spelt is ground to flour for breads and pastas. Spelt has way more fiber and vitamins than wheat but it does contain gluten. Spelt kernels need some soaking time before you cook them so it doesn’t take all day to cook them. A good alternative is a pressure cooker.

Vitaspelt.com

Crockpot – Pressure cooker – Gluten – 1:3 cooking ratio – rinse/soak – 2 hr. cooking time

WHEATBERRIES: This is the fruit of the grass (Durum wheat) that is the world’s go to choice for flour. The berries are the entire kernel of wheat with the bran, germ and endosperm all in tact. This doesn’t necessarily sound appetizing, but that means all of the good stuff is still there. They are available hard or soft processed and you need to experiment with both to find your favorite. They have a great texture when cooked and are perfect for salads. They hold up well in casseroles and baked goods. Check out doctorgrandmas.com for a great product.

Crockpot – Pressure Cooker – Gluten – 1: 3 cooking ratio – rinse/soak – 2 hr. cooking time

BARLEY: Found embedded in Egyptian hieroglyphics, barley has been a vital crop for 10,000 years. Most barley is allocated for feed and beer brewing but they leave a little for our dining enjoyment. One version available for purchase is hulled barley. It still has the bran and germ intact and we all know what that means – MUCH HEALTHIER! The most common is pearled barley which means it has been further processed and polished removing the bran but making it easier to cook. Believe it or not after eating bulgur your blood sugar will be regulated for, not 1, but 10 hours! Pearled barley has the same cooking time as rice so start substituting for a nutritious change of pace.

Rice cooker – crock pot – Gluten – 1: 3 cooking ratio – rinse – 1 hr. cooking time

BULGUR: Cracked wheat that has been parboiled first for a quicker cooking time is bulgur. Most infamous for it’s role in tabbouleh, it’s quick cooking time makes it a perfect substitute for cous cous or rice. It can also found ground into different sizes and textures (coarse, medium and fine). Because it is pre-cooked, you can soak it overnight in the refrigerator without cooking it. One cup of bulgur has twice the fiber and half the calories of brown rice. This is a good grain to start experimenting with first because of its ease of cooking. Mostly made from durum wheat but can also be made from kamut, emmer and spelt.

Rice cooker – Gluten – 1:2 cooking ratio – rinse – 10 min or soak to cook

BUCKWHEAT GROATS: Buckwheat is also a fruit seed related to rhubarb and sorrel. Its triangular shapes requires a special machine to hull it. Groat is just another word for a kernel and is sometimes used in conjunction with other grains. The kernels need to be toasted before cooking in a little olive oil or butter. It is common practice to coat the groats in egg white before toasting to help keep the kernels from clumping together. Kasha is buckwheat that has already been toasted to help you skip a step and some think it tastes better all together. Buckwheat is famous for it’s flavoniods that help with lowering cholesterol and preventing heart disease. Gluten-free buckwheat flour is fairly common and can be used as a 100% substitution in non-yeast baked goods and crepes. Use the kernels in place of rice in casseroles and pilafs.

Crockpot – Pressure cooker – Gluten-free – 1:2 cooking ratio – rinse – 2 hr. cook time

AMARANTH: When you go to a restaurant and they serve you a meticulously plated appetizer that looks like the work of 100 artistic little elves, the little red micro leaves on top….that’s amaranth (the leaf variety). The seed varieties are the size of poppy seeds. Just like teff, smaller seems to mean better! Per serving, these little seeds have twice the calcium of a glass of milk! Out of all of the grains, they are the highest in lysine which is an essential amino acid that for some reason our body can’t make on its own! Popular as a snack in Mexico, it is popped like popcorn and mixed with honey or molasses.

Stove top - Gluten free - 1:2 cooking ratio - rinse - 15 minute cook time