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Embrace the Ancient: Farro and Spelt
Let’s start with some relatives of common wheat, but with distinct personalities shaped by millennia. Farro and Spelt are often grouped under the banner of ‘ancient grains’, meaning they’ve been cultivated largely unchanged for centuries.Farro: The Chewy Delight
Farro, particularly popular in Italian cuisine, isn’t just one grain but refers to three ancient wheat species: einkorn, emmer, and spelt. Most often in stores, especially outside Italy, ‘farro’ usually means emmer wheat. It cooks up into delightfully chewy grains with a rich, nutty flavor. It holds its shape beautifully, making it perfect for hearty salads, robust soups, or as a stand-alone side dish, perhaps tossed with roasted vegetables and a vinaigrette. Cooking farro is straightforward, similar to brown rice but often a bit quicker depending on whether it’s pearled (some bran removed) or whole. Always check the package instructions, as soaking can sometimes shorten the cooking time.Spelt: The Versatile Cousin
Spelt is another ancient wheat variety gaining modern appreciation. It has a slightly sweeter, nuttier flavor than common whole wheat and a lighter texture. Spelt berries (the whole grain form) can be cooked and used similarly to farro or wheat berries – think pilafs, grain bowls, or stews. Spelt flour is also widely available and can often be substituted for whole wheat flour in baking, lending a pleasant taste to breads, muffins, and pancakes. While related to wheat and containing gluten, some people find spelt easier to digest, though it’s not suitable for those with celiac disease.Beyond Wheat: Exploring Unique Textures and Tastes
Moving away from the wheat family opens up even more distinct experiences. Get ready for smoky notes, tiny powerhouses, and fluffy alternatives.Freekeh: Smoky Green Goodness
Freekeh (pronounced free-kah) is a truly unique grain with a fascinating production process. It’s made from young green wheat that is harvested while the grains are still soft and moist. The harvested wheat is then piled and sun-dried before being carefully set on fire. The straw and chaff burn off, but because the young grains have high moisture content, they don’t burn but rather roast. This process imparts a distinctive smoky, slightly grassy flavor and a wonderfully firm, chewy texture. Freekeh is fantastic in Middle Eastern-inspired dishes, pilafs, salads (it pairs brilliantly with herbs, lemon, and feta), or added to soups for substance. It cooks relatively quickly compared to some other whole grains.Sorghum: The Resilient Grain
Sorghum is a powerhouse grain that thrives in challenging climates, making it a staple food across Africa and parts of Asia. It’s naturally gluten-free and incredibly versatile. The whole grain kernels are round and firm, offering a satisfying chew and a mild, slightly sweet flavor. You can cook sorghum whole, like rice or barley, and use it in grain bowls, salads, or as a hearty addition to chili and stews. But one of the most fun ways to enjoy sorghum is popped! Just like popcorn kernels, sorghum can be popped (though the resulting pops are smaller and more delicate) on the stovetop or in an air popper for a fantastic snack.Teff: The Tiny Ethiopian Treasure
If you’ve ever enjoyed the unique, spongy flatbread injera served with Ethiopian cuisine, you’ve likely encountered teff. These grains are minuscule – about the size of a poppy seed! – but pack a nutritional punch. Teff comes in various colors, from light ivory to dark reddish-brown, with the darker varieties having a richer, earthier flavor. It cooks relatively quickly into a smooth porridge, similar to polenta or cream of wheat, making it a great breakfast option. Its slightly molasses-like, nutty taste also works well in baked goods when using teff flour. It’s another naturally gluten-free grain worth exploring.Millet: More Than Just Birdseed
Often unfairly relegated to bird feeders in some parts of the world, millet is a staple food for millions globally and a wonderfully versatile, gluten-free grain. It’s not one single grain type but a group of small-seeded grasses. The most common type found in Western markets is foxtail millet. When cooked properly, millet can be light and fluffy like couscous or creamy like porridge, depending on the amount of liquid used. It has a mild, slightly sweet, corn-like flavor that readily absorbs other tastes, making it excellent as a base for curries, stews, or vegetable stir-fries. It can also be used in veggie burgers or added to breads for texture.Amaranth: The Peppery Pseudocereal
Like quinoa and buckwheat, amaranth isn’t technically a cereal grain (it’s not from a grass) but is often grouped with them due to its similar nutritional profile and culinary uses – hence the term ‘pseudocereal’. Cultivated for thousands of years by the Aztecs, amaranth seeds are tiny, like teff. They cook up into a porridge with a slightly sticky, gelatinous texture and a distinctively grassy, peppery, and nutty flavor. It requires a higher water-to-grain ratio than many other grains. Amaranth can also be ‘popped’ like popcorn (though tiny) and sprinkled over salads or yogurt, or used in granola. Amaranth flour adds moisture and a unique taste to gluten-free baking.Buckwheat: Robust and Earthy
Another pseudocereal, buckwheat is unrelated to wheat despite its name and is naturally gluten-free. It’s known for its robust, earthy, and slightly bitter flavor that stands up well to strong accompaniments. The whole, hulled kernels are called buckwheat groats. When toasted, they become ‘kasha’, which has an even more intense nutty flavor and is popular in Eastern European cuisine, often served as a side dish or porridge. Buckwheat flour is famous for making Russian blini, French galettes (savory crepes), and Japanese soba noodles. Its distinctive taste adds depth to pancakes and other baked goods.Trying new whole grains doesn’t require complicated recipes. Start simply by cooking a small batch according to package directions and serving it as a side dish instead of rice or pasta. Taste it plain first to appreciate its unique flavor and texture. Then, try incorporating it into familiar dishes like salads, soups, or breakfast bowls. This gradual exploration makes discovering new favorites easy and enjoyable.
Tips for Cooking Whole Grains
While each grain has its specifics (always check package directions!), here are some general pointers:- Rinse Well: Most whole grains benefit from a good rinse under cold running water before cooking. This removes any dust or debris and, for some grains like quinoa, can wash away saponins that cause bitterness.
- Consider Soaking: Soaking harder grains like wheat berries, farro, or sorghum overnight can shorten their cooking time and potentially make them easier to digest. Discard the soaking water and use fresh water for cooking.
- Liquid Ratios: The grain-to-liquid ratio varies significantly. Some grains absorb more water than others. Start with the package recommendation or a general guideline (often 1 part grain to 2-3 parts liquid) and adjust as needed.
- Simmer Gently: Bring the grain and liquid (water or broth for more flavor) to a boil, then reduce the heat to low, cover tightly, and simmer gently until the liquid is absorbed and the grain is tender to your liking. Avoid stirring too much, especially for grains you want to keep separate and fluffy.
- Let it Rest: Once cooked, let the grains stand, covered and off the heat, for 5-10 minutes. This allows the moisture to distribute evenly and finishes the steaming process, resulting in a better texture. Fluff with a fork before serving.
- Batch Cook: Cook a larger batch of your chosen grain at the beginning of the week. Cooled, cooked grains store well in the refrigerator for several days and can be quickly added to meals.
