Page 32 - ARUBA TODAY

A32 FEATURE
Friday 13 March 2020
Amaranth, barley, corn and more: the ABC’s of whole grains

noa), a nice dose of fiber
and is gluten-free.
Millet (actually, a member
of the grass family) can be
cooked as a cereal, made
into flour, served as a side
dish, made into pilafs or
stuffings, you name it. It
can even be popped like
corn. It’s rich in protein, fi-
ber, vitamins and minerals,
easy to digest, and has a
slightly sweet, nutty flavor.
Use millet in soups, salads
and stews.
Teff, a mainstay of tradi-
tional Ethiopian cooking, is
becoming popular world-
wide. The grains are tiny,
about the size of poppy
seeds, but they are packed
with fiber, iron, calcium and
protein. You can use teff in
many ways, cooked like
oatmeal or polenta, or dry
cooked in a pan and sprin-
kled on salads.
Farro is often called spelt in
the U.S., where we are just
discovering its charms, but
the Italians have been cre-
ating farro masterpieces for
centuries. The grain origi-
nated in western Asia. It is
similar to barley, but denser
and chewier. Farro is low in
By KATIE WORKMAN cil, a nonprofit consumer “made with whole grains” ways to get more whole gluten, but not gluten-free.
Associated Press advocacy group, defines or “made with whole grain grains happening at the There is more than one
We all know by now that whole grains as those that flours” but the amount of table. Brown rice is rice with way to cook it, even on
whole grains are good for contain all the essential whole grains in them might the inedible outer hull re- the stovetop. Some people
us and that we should be parts and naturally occur- be very small. “Multigrain” moved but with the germ prefer cooking it like rice,
eating more of them. Any- ring nutrients of the grain is another possibly mis- and outer layer intact. It is with just the right amount of
one who has dipped a toe seed. When grain is pro- leading term — multiple more nutritious than white liquid to be fully absorbed.
(or spoon) into the world of cessed (for example, by grains doesn’t mean that rice, and has a denser, Others cook farro in a lot of
farro, brown rice and qui- cracking, crushing, roll- all or even any of them chewier, nuttier grain. It water, like pasta, and then
noa also knows how satisfy- ing or cooking it), some of are whole grains. Look for takes longer to cook than drain it.
ing and versatile the arena those healthy qualities can labeling that says “made white rice, about 45 min- Bulgur Wheat: A staple in
of whole grains can be. be stripped away. with 100% whole grains”. utes, and the ratio of water Middle Eastern and Medi-
But what are whole grains Nutritionists have long Whole grains can star in a to rice is about 2.5:1. terranean regions, bulgur
exactly, and which ones touted the health benefits casserole or grain salad, Quinoa (pronounced wheat is whole wheat grain
should you stock in your of whole grains. Especially be served up as a side keen-wah) has been a star that has been cracked
pantry? today, when many people dish, and bolster all kinds of the whole grain world and partially precooked.
The Whole Grains Coun- are cutting back on meat, of recipes from meatloaves for quite some time now. It’s terrific in side dishes,
whole grains can provide to fritters. The grains are of- Although it might seem soup, pilafs, casseroles and
texture, flavor and often ten cooked before they’re trendy and modern, how- salads (grain salads and
protein. used in a recipe, usually in ever, it was a staple in the green salads alike). It can
Some of the whole grains water or broth. They can diet of the ancient Incas. be added to meat dishes
you might experiment with also be used in baking, Quinoa is actually a seed, like kibbeh and meatloaf
are amaranth, barley, both savory and sweet. but is treated and cooked to boost nutrition and bulk
corn (including popcorn!), Whole grains soak up sauc- like a whole grain. It takes them up. Many people
oats, farro, sorghum, millet, es beautifully, and can be beautifully to all kinds of have encountered bulgur
spelt, bulgur, wheatberries, made ahead and frozen. seasonings and uses. When as the backbone of Middle
cracked wheat, quinoa, A handful of whole grains cooked, it has a light and Eastern Tabbouleh salad.
rye, teff, and brown and to explore: fluffy texture, and a lightly It is high in fiber, low in fat,
wild rice. Besides eating the Brown Rice: Switching to nutty flavor. It’s got a high with a nice amount of
whole grains whole, con- more brown rice instead of protein count (8 grams in protein and a lovely nutty
suming things made with white is one of the simplest a half cup of cooked qui- flavor.q
whole grain flours is anoth-
er way to get at the good
stuff.
Read labels carefully: linda.reijnders@cspnv.com
Some products might say