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Buying and Storing Cooking Grains  |
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Amaranth
Ancient Aztec high fiber, nutrient rich seed. High concentration of lysine. Sticky texture.
Gluten: no
1/4 cup (dry) contains: calories protein fat carbohydrates fiber sodium 170 7 g 2 g 29 g 3 g 0 mg Pearled Barley
Lightly milled to retain all of the germ and at least two thirds of the bran.
Gluten: yes
1/4 cup (dry) contains: calories protein fat carbohydrates fiber sodium 176 5 g 0.5g 38 g 7.8 g 0 mg Barley Flakes
From lightly toasted pearled barley rolled into flakes.
Gluten: yes
1/4 cup (dry) contains: calories protein fat carbohydrates fiber sodium 83 3 g 0.7 g 21 g 3.7 g 0 mg Buckwheat
The edible fruit seed of a plant related to rhubarb. Not related to wheat or other grains. Available toasted (brown) and untoasted (white).
Gluten: no
1/2 cup (cooked) contains: calories protein fat carbohydrates fiber sodium 104 3.5 g 1 g 12 g 2.5 g 0 mg Farro
Farro is an unhybridized grain belonging to the wheat family. It is rich in fiber, magnesium, and vitamins A, B, C and E, and is easily digested into the system as energizing carbohydrates. Many people who are wheat sensitive can eat farro due to its low gluten content. Farro is a close cousin to spelt, a more readily available ancient grain.
It is believed that farro was used as many as six thousand years ago by Egyptian bakers who developed a refined art of baking. Farro migrated to the classical world, where it was planted throughout the Mediterranean basin and provided sustenance to the Roman legions. The term farro gave rise to the Italian word for flour, "farina."
What if I can't find farro for a recipe?
Spelt or barley both make good substitutions for farro, simply cook them until tender—not as long as farro.See Spelt below for approximate nutrition facts.
Kamut® - Whole Grain
Recently rediscovered ancient Egyptian wheat. Rich, buttery flavor, with a chewy texture. Kernels are 2 to 3 times larger than wheat. Contains gluten but successfully used by some wheat sensitive people. Use cautiously if you are highly sensitive.
Gluten: yes
1/2 cup (cooked) contains: calories protein fat carbohydrates fiber sodium 110 3.5 g 1 g 26 g 2.3 g 0 mg Kamut® Flakes
From lightly toasted whole Kamut® grain rolled into flakes. Use like oatmeal.
Gluten: yes
1/2 cup (cooked) contains: calories protein fat carbohydrates fiber sodium 65 2.5 g 0.5 g 15 g 2.5 g 0 mg Millet
Mild, very digestible grain, often used by people on wheat-free diets. Good balance of essential amino acids. Serve with sautéed vegetables and beans, as a stuffing, or in soups, stews or risotto.
Gluten: no
1/4 cup (dry) contains: calories protein fat carbohydrates fiber sodium 150 5 g 1.5 g 34 g 3 g 0 mg Rolled Oats
Steam or dry heated rolled whole oats. Good source of B vitamins and minerals, including calcium, phosphorus and iron. Contains about 3 times more fat than wheat.
Gluten: yes
1/4 cup (dry) contains: calories protein fat carbohydrates fiber sodium 77 3 g 1 g 13 g 2 g 0 mg Steel Cut Oats
Gluten: yes
1/4 cup (dry) contains: calories protein fat carbohydrates fiber sodium 170 6 g 3 g 29 g 5 g 0 mg Popcorn
Derived from corn that has a hard protein outer layer covering the inner starch layers. Store dry popcorn in a tightly sealed container, in the refrigerator, to retain its moisture content.
Gluten: no
Quinoa
High protein ancient grain. Light and chewy with a nutty flavor.
Gluten: no
1/4 cup (dry) contains: calories protein fat carbohydrates fiber sodium 140 5 g 2 g 25 g 4 g 0 mg Rye
High protein grain with small amount of gluten. High fiber with slowly digesting complex sugars.
Gluten: yes
1/4 cup (dry) contains: calories protein fat carbohydrates fiber sodium 141 6 g 1 g 29 g 6 g 0 mg Spelt
Similar appearance and nutritional profile to wheat except that spelt has 30% more protein. May be well tolerated by some wheat sensitive people but those who are highly sensitive should proceed with caution.
Gluten: yes
1/2 cup (cooked) contains: calories protein fat carbohydrates fiber sodium 100 4 g 1 g 26 g 3.5 g 0 mg Spelt Flakes
Heated and rolled whole Spelt. Use like rolled oats or Kamut® flakes.
Gluten: yes
1/2 cup (cooked) contains: calories protein fat carbohydrates fiber sodium 77 3 g 0.5 g 15 g 2.5 g 0 mg 7 Grain Cereal
Hearty blend of organic wheat, oats, high beta glucan barley, soy beans, buckwheat, wheat bran, corn, and millet.
Gluten: yes
1/4 cup (dry) contains: calories protein fat carbohydrates fiber sodium 140 6 g 1.5 g 25 g 5 g 0 mg Teff
Common Ethiopian grain. Sweet and malty flavor. Rich source of calcium, magnesium, boron, copper, phosphorus and zinc. Contains twice as much iron as wheat and barley.
Gluten: no
1/2 cup (cooked) contains: calories protein fat carbohydrates fiber sodium 102 3 g 0.5 g 20 g 4 g 0 mg Wheat
Chewy texture, high in protein. High gluten.
Gluten: yes
1/4 cup (dry) contains: calories protein fat carbohydrates fiber sodium 157 6 g 0.7 g 34 g 5.8 g 0 mg Wheat Flakes
Heated and rolled whole wheat. Use like rolled oats, spelt or Kamut® flakes.
Gluten: yes
1/4 cup (dry) contains: calories protein fat carbohydrates fiber sodium 83 3.3 g 0.4 g 18 g 3.8 g 0 mg Bulgur Wheat
Partially cooked cracked wheat. Quick cooking.
Gluten: yes
1/4 cup (dry) contains: calories protein fat carbohydrates fiber sodium 150 5 g 0.5 g 33 g 4 g 0 mg Couscous
Pre-cooked whole-grain or milled wheat, similar to bulgur but lighter in flavor and texture. Quick cooking. Available as whole wheat and Semolina.
Gluten: yes
1/4 cup (dry) contains: calories protein fat carbohydrates fiber sodium 162 5.5 g 0.2 g 33 g 2 g 0 mg Cracked Wheat
Wheat berries cracked into small pieces.
Gluten: yes
1/4 cup (dry) contains: calories protein fat carbohydrates fiber sodium 140 5 g 0 g 29 g 6 g 0 mg
Steamed and cut whole oat groats. Chewy texture.