Just Add Supergrains (Set 2)

 
We touched on the difference between whole grains versus refined grains in Part 1 of Just Add Supergrains and in Part 2, we introduce 2 more fabulous new whole grains packed full of vitamins, minerals, fiber, protein and nutrients.  They include farro and amaranth.  Continue reading for more information about these 2 super grains you can add to your diet!

 

 

Just Add Farro Supergrains!

 

What is Farro Supergrains?

Not many people have heard of farro.  The supergrain originates from Egypt and the Middle East and it is a chewy, wheat-like grain that tastes similar to barley.  Although it may seem trendy right now, it’s actually an ancient nutritional grain first domesticated over 10,000 years ago.  It now grows in central and northern Italy and throughout the Middle East.  Sometimes, people mistaken the farro supergrain with spelt which looks familiar but is an entirely different grain.  Please note that “farro” is often called ‘faro’ as well.  The Faro Supergrain is exactly the same as Farro (spelt with a double ‘r’).

 

Why You Should Add Farro Supergrains to your Grocery List

 
In a nutshell, the farro supergrain is often used as substitute for rice or pasta, and for good nutritional reasons.  Farro is a supergrain with a nutty flavour (like brown or dark rice) and it is extremely high in fiber, magnesium and vitamins A, B, C and E.  According to Ashley Koff dietitian, magnesium is often called ‘natures muscle relaxant’ and can be used to treat tension and cramps.  The fiber content is very high compared to other grains as well which aids in your digestion.  Farro’s complex carbohydrates also break down slowly, which help to keep your energy levels very stable.  The farro grain also contains cyanogenic glucosides which is a type of carbohydrate that boosts your immune system.

 

Farro Supergrains Nutrition Info

 

(1/4 cup)

Calories: 170

Carbs: 35g

Fibre: 5g

Protein: 7g

Fat: 1g

 

 

How To Eat Farro Supergrains

 
The farro grain is easy to cook and prepare and goes well with a kaleidoscope of dishes.  Taking over menus by storm the farro supergrain is now seen as a main ingredient in soups, salads, main entrees and even desserts. Here is an example of how farro is cooked and served: Soak the grains overnight, and drain. Combine 2 cups water with 1 cup farro and bring to a boil; then reduce heat, cover, and simmer 25 to 35 minutes. This is much like quinoa don’t you think? For 6 to 8 servings of a hearty vegetarian dish, chef Heap mixes 2 cups cooked farro with 1/2 pound sautéed shiitake mushrooms, ¼ cup cream, and ¼ cup Parmigiano-Reggiano, then simmers until thick, adding salt to taste. YUM!

 

 

Just Add Amaranth Supergrains!

 

What is Amaranth Supergrain?

 
There are over 60 species of amaranth supergrain that come in a variety of colors.  Many of the species are actually considered weeds, but there are just as many that are cultivated as grains for consumption.  The origination of the amaranth supergrain is from South America and Mexico and the growth of this supergrain has seen crop yields throughout Asia and the Caribbean.  It’s definitely making its way to menus in North America and Europe now for good reason!

 

Why You Should Add Amaranth Supergrain to your Grocery List

 
The nutritional benefits of eating amaranth is why it’s been launched into the superfood category.  Firstly, amaranth is high in vitamins with a good source of Vitamin A, B6, K and C as well as folate and riboflavin.  In addition, the amaranth supergrain is high in numerous minerals that include calcium, potassium, iron, copper, magnesium, phosphorous and manganese.  The amaranth supergrain also contains large amounts of easily digestible proteins, and are unusually complete when compared with other plant sources of protein.  Lots of amino acids, dietary fiber and low fat are other great features of this ancient supergrain.  It’s also very palatable and easy/quick to cook.  The oils in the amaranth supergrain have been shown to prevent hypertension, and cardiovascular diseases in addition to lowering cholesterol.  It’s also an immune booster and prevents grey hair in early testing stages.

 

Caution: Amaranth’s moderately high content of oxalic acid inhibits much of the absorption of calcium and zinc. It should be avoided or eaten in moderation by those with gout, kidney disorders or rheumatoid arthritis. Reheating cooked amaranth is not recommended, particularly for consumption by young children, because the nitrates in the leaves can be converted to nitrites, as in spinach.

 

Amaranth Supergrain Nutrition Info

 

(100 grams)

Calories: 371

Carbs: 66g

Fibre: 7g

Protein: 14g

Fat: 7g

 

How To Eat Amaranth Supergrain

 
Bring 3 cups water or broth and 1 cup of amaranth seeds to a boil; cover and simmer 20 to 25 minutes, stirring occasionally. Cooked amaranth has an oatmeal-like consistency. Enjoy amaranth supergrain as a hot cereal, or use it to stuff mushrooms or tomatoes. When baking, replace up to ¼ of the white flour with amaranth flour.

Just Add These NEW SUPERGRAINS (Set 1)

 

Whole grains support a balanced, healthy diet¹. Traditional whole grains that consumers have typically bought include whole wheat bread, brown rice and oatmeal.  However, there are several new whole grains called ‘supergrains’ that are making their way to local grocery stores.  These include amaranth and buckwheat, and the newest stars: freekeh and teff.  This article explores the latter supergrains and explains their nutritional value, health benefits and how to prepare them for you and your family.

 

A ‘grain’ contains 3 parts: germ, bran and endosperm.  Whole grains contain all 3 parts of the grain.  This is in contrast to ‘refined grains’ that only contain the endosperm (only 1 of 3 parts of the whole grain).  Typical refined grains that we find at the grocery store or bakery include white flour and white rice just to name a couple.  The reason why new supergrains and whole grains are better than refined grains is that the bran and germ contain not only a denser food but also a much higher nutrient profile for better nutritional value.  Refined grains have no germ or bran and therefore, the product loses much of the essential vitamins, minerals and fiber which make supergrains and whole grains far superior.

 

Here are the new supergrains that you should check out.  Just Add these new supergrains into your diet to reap the benefits of the incredible nutrients and flavour that they bring to the table.

 

 

Just Add Freekeh Supergrains!

 

What is Freekeh Supergrains?

 

This valuable supergrain is native of the Middle East (think Lebanon, Jordan, Egypt and Syria) and it is the ‘newest-oldest’ superfood in the world as described by some dieticians.  Freekeh is actually the name of the process in which young, soft, under ripe and green wheat is harvested and then roasted and dried before processing into a supergrain.  Because there is high moisture content when the wheat is harvested, the seeds don’t burn through the roasting process. Freekeh is not the name of the grain, as it is derived from wheat itself.  However, by harvesting wheat early through freekeh, the highest nutritional content can be preserved for consumption.

 

Why You Should Add Freekeh Supergrains to your Grocery List

 

There are so many freekeh health benefits that we won’t be able to talk about all of them in this blog article.  However, in general, freekey has a low glycemic index (for slowly releasing sustained energy) as well as high fiber content (up to 4x the amount found in brown rice).  As well, freekeh is known to act as a prebiotic to help maintain a good level of healthy bacteria in your digestive tract (important for both immune function as well as bowel health.

 

In addition, the freekeh supergrain features high levels of calcium, iron and zinc and is very low in fat.  As well, freekeh supergrain is a very good source of plant based protein and is also rich in both lutein and zeaxanthin which are phytonutrient carotenoids that support vision and eye health.

 

When you compare quinoa versus freekeh, the latter supergrain actually yields a slightly higher content of protein and calories per serving.  However, freekeh contains 2x the amount of fiber when compared with quinoa.

 

Freekeh Supergrains Nutrition Info

 

(3/4 cup cooked)

Calories: 120

Carbs: 24g

Fibre: 5.5g

Protein: 4.2g

Fat: 0.9g

 

How To Eat Freekeh Supergrains

 

Just cook the freekeh and add to your pasta or salad dish.  You can easily use freekeh in place of quinoa or rice and you can certainly add it to a soup.  PLEASE NOTE, however, freekeh is NOT gluten-free!

 

 

Just Add Teff Supergrains!

 

What is Teff Supergrains?

 

First of all, the teff supergrain is absolutely GLUTEN-FREE (unlike freekeh)!  Secondly, the teff supergrain comes from Ethopia and Eritrea in Africa.  It’s a lovegrass grain of the genus Eragrostis and is thrives especially on harsh weather conditions regardless of moisture, sunlight and humidity.  Because of its unique ability to survive in various climates, the teff supergrain is now harvested worldwide!  It’s also one of the smallest grains in the world and it’s been consumed for over 4,000 years!

 

Why You Should Add Teff Supergrains to your Grocery List

 

The first thing to note is that Teff is not a refined grain… it’s way too small to be processed in any way, which is great.  Therefore, teff is a whole grain, or what we call a supergrain because of its many health benefits and nutritional profile.  One of the unique properties of the teff supergrain is the resistant starch content which is a type of dietary fiber that maintains blood sugar levels, benefits the colon and supports weight management.  In addition, teff is very high in iron, calcium, protein, fiber and B vitamins.

 

The Teff whole grain can be found in nearly all health food stores and some local grocers.  It can be stored in a cool, dark place like all other grains or even in the fridge or freezer.

 

Teff Supergrains Nutrition Info

 

(100 grams)

Calories: 350

Carbs: 70g

Fibre: 7.5g

Protein: 13g

Fat: 2.5g

 

How To Eat Teff Supergrains

 

If you’ve been to an Ethiopian restaurant, you’ve probably ordered injera, a pancake-like tortilla made primarily from the Teff whole grain.  You can easily use Teff in place of white flour or other grains to make crepes and pancakes yourself too.  You can add it to salads and soups, cookies and soups.

 

Sources:

1 O’Neil C., et al. (2010). Whole-grain consumption is associated with diet quality and nutrient intake in adults: The National Health and Nutrition Examination Survey, 1999-2004. Journal of the American Dietetic Association. 110:1461