In the world of grains, there’s a remarkable shift happening as we return to our roots. Ancient grains, grown much the same way for thousands of years, are making a comeback. These nutritional powerhouses are not only readily available in supermarkets and whole foods stores but also provide a beautiful connection to our culinary past.
Millet, with its mild and creamy flavor, is gaining traction in Western countries. It’s a gluten-free grain, making it a fantastic choice for those with celiac disease or those who follow a gluten-free diet. Millet has been a dietary staple in Africa and Asia for centuries. India, for instance, loves incorporating bajra in their diet due to the bajra roti benefits they get. Bajra roti recipe is easy and can be made at home. Millet is a nutritional gem, packed with magnesium and calcium. Just one cup of cooked millet serves up 20% of your daily magnesium needs, crucial for muscle function and overall well-being.
Bulgar, with its nutty flavor, has a rich history in Middle Eastern and Mediterranean cuisines. It closely resembles modern wheat but boasts a more nutrient-dense profile due to minimal processing. One cup of cooked bulgar wheat provides a substantial 8.2 grams of fiber, a significant 33% of the recommended daily intake for adults. High-fiber diets support heart health, nurture the beneficial gut bacteria and also help with digestion.
Spelt has a flavour similar to traditional wheat and thus is often used as a versatile substitute for wheat-based dishes. It contains gluten but being rich in nutrients like protein and zinc it supports the immune system and wound healing. Spelt is a nutritious choice for the young ones and can be included in your meals in the form of bread and pancakes.
Farro is known for its nutty flavour and chewy texture. Its skin color is similar to brown rice. It contains a good amount of fibre magnesium, iron, and protein. Since it is a variety of wheat it contains gluten, but the ratio is moderate. And thus, it can be easily consumed by people who are mild wheat or gluten intolerant. It is also one of the best options for individuals with celiac disease.
Rye berries are tangy in flavor and are an excellent replacement for brown rice. They can be incorporated and included in various dishes like soups, salads and stews. Rye Berries can be cooked easily. Soak 1 cup of rye berries in 1½ cups of boiling water overnight and when ready to cook, cover them and simmer for 50 minutes to an hour, until they start to pop.
Wheat berries have a pleasing flavour similar to wheat. It can be served as a versatile base for pilafs, stews and salads. They come in two varieties soft wheat berries and hard wheat berries. Both soft and hard wheat berries can be sprouted and can be used in various dishes. Hard wheat berries contain more amount of protein and can be cooked as per the given ratio: Soak 1 cup of wheat berries in 1.5 cups of boiling water overnight and simmer for 50 minutes to 1 hour. For soft wheat berries, soak 1 cup of soft wheat berries in 1.75 cups of water and reduce the cooking time to 40 to 50 minutes.
Modern grains have undergone an extensive change in today’s world. These grains have a history and are rich in nutritional profile. These ancient grains have something to offer Whether you are looking for a gluten-free alternative or a nutrient-rich addition.
Author Bio: Anamika Singh, is a content marketer at Rotimatic. A dedicated mother of two, she is known for her insightful and engaging content on parenting, cooking, home appliances, and home maintenance. She brings a wealth of personal experience to her work. When she’s not crafting content or taking care of her family, Anamika enjoys whipping up delicious dishes in the kitchen and escaping into the world of books. Her practical advice and actionable tips make her a valuable resource for her readers.
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