10 Ways to Enjoy Amazing Grains (and Wannabe Grains)

Across the globe, grains constitute about 50% of the world's daily caloric intake. However, in mall-mad America where the large majority of grains grown are fed to livestock, the typical human being usually falls short of the recommended 5 to 10 servings of grains each day. And those indulging in grains are often limiting themselves to white rice.

While some may demonize grains under the umbrella of the current, unwarranted carbo-phobia, in truth whole grains are an excellent low-fat source of protein. In fact, they provide 47% of the world's protein intake and those who switch from beef to grains as their primary protein source would save about 3000 pounds of CO2 a year. Not surprisingly, the consumption of unrefined whole grains has been known to lower blood-cholesterol levels, enhance digestion, and help prevent cancer.

Grains--preferably organic and locally grown--come in 7 varieties. In addition, there are 3 foods commonly called grains that, well, aren't. So here are...

1. Barley

With a robust flavor strength that falls somewhere above white rice and somewhere below brown rice, barley is an excellent source of soluble fiber, magnesium, and niacin. Hulled barley (the kind with the bran left intact) is more nutritious than the other varieties: flakes, grits, hulled, pearled, and pot barley. While barley can be baked in a casserole, it is most often simmered. Also makes an awesome soup.

2. Millet

A superb choice for the B vitamins, copper, and iron, millet is a fast-growing grain that is often used to replace rice in recipes, for example, millet and beans is a delicious combination. Immensely popular in North Africa, India, and China, unfortunately, this grain has yet to truly catch on in the U.S. While simmering is the standard form of millet preparation, cracked millet can be steamed to make couscous. It's also right at home in a five-grain salad.

3. Oats

While oatmeal has been an American breakfast staple for decades, there's more to oats than just Quaker. An excellent source of complex carbohydrates and fiber, oats have been found to exhibit a remarkable cholesterol-lowering effect. In fact, according to Berkeley Wellness Encyclopedia of Food and Nutrition, oat bran is as effective as the drugs cholestyramine resin and colestipol, but the oat bran cost about $1100 a year less. Like other grains, stove-top simmering of oats is fast and easy. Who doesn't love oatmeal?

4. Rice

As you read this, roughly half of the world's population is being fed thanks to this amazing grain. In China, the annual per capita consumption of rice is 200 to 400 pounds. Sadly, for U.S. fast food fanatics, it's only 17 pounds. By choosing brown over white, rice provides a good amount of B vitamins, iron, phosphorus, magnesium, and lysine. Rice comes in many varieties (e.g. basmati, long grain, wehani, etc.) and the methods for cooking it are just as broad. Both rice pasta and rice bread are light and tasty, and rice milk is a smart dairy alternative. Ever try rice and Caribbean red beans?

P.S. "Wild rice" is not a grain and is not a member of the rice family. Almost exclusively cultivated in Minnesota, wild rice may be expensive, but it's an excellent source of protein and B vitamins.

5. Rye

Sure, you're thinking rye bread, right? But did you know that most commercial rye bread is usually half wheat flour? Like oats to oatmeal, rye to rye bread is the myopic American perspective. However, this great source of protein, iron, and B vitamins can be bought as cracked rye, rye flakes, and whole rye berries. But a warning: to counter its hearty flavor, you might want to simmer rye with another grain, like brown rice. For example, pumpernickel rye bread.

6. Spelt

This grain is in the wheat family but some people with wheat allergy can tolerate spelt. An excellent source of vitamin B2, a very good source of manganese, and a good source of niacin, thiamin, and copper, spelt can be enjoyed as bread, pasta, flour, and as spelt berries. Not to mention, blueberry spelt muffins.

7. Wheat

The grain most likely to be eaten by humans instead of livestock, wheat's fiber content has been found to be an excellent cancer fighter. In addition, wheat supplies a good amount protein, B vitamins, iron, magnesium, and manganese. Wheat comes in many forms (bulgur, cracked, rolled, wheat berries, etc.) and is an excellent base for meatless meals. Try sprouting the berries and steeping the bulgur. Whole Wheat Cinnamon Raisin Quick Bread sounds pretty good, too.

On the next few pages, we'll look at wannabe grains.

8. Amaranth

Praised as a "supergrain" by the Aztecs, amaranth is not really a grain at all. It's related to a common weed called pigweed and is in the same family as the infamous tumbleweeds of the American Southwest. Although each grain is about the size of a poppy seed, amaranth packs a wallop when it comes to protein, calcium, magnesium, and iron. Amaranth can be simmered like rice, popped like popcorn, or sprouted to be eaten as a live food. In addition, amaranth pasta is a delicious and nutritious alternative to semolina. Try it with basil and olive oil.

9. Buckwheat

First, let's dispel two myths. Buckwheat is not a form of wheat and it is not a true grain. Blessed with a hearty nut-like flavor, buckwheat belongs to the sorrel/rhubarb family and contains major amounts of the amino acid lysine. Buckwheat is usually found in three forms: grits, whole groats, and kasha. Also, buckwheat flour is popular with pancake fans. Besides simmering, you can also try sprouting buckwheat. Bonus sugestion: blueberry buckwheat pancakes.

10. Quinoa

Pronounced keen-wah, this is yet again another grain that is not a grain. Related to Swiss chard and spinach, quinoa has a delicate, nutty taste, provides high levels of iron, potassium, riboflavin, and is a good source of magnesium, zinc, copper, manganese, folacin, protein, and lysine. Quinoa adds all that to a sushi roll. Like millet, quinoa can be simmered and used for variety in rice recipes. Also, you might want to try some quinoa pasta.