Ancient Grains

What in the world is an "ANCIENT" grain?

This has been a new popular food trend popping up all over the place. By definition, an ancient grain (which by the way are not all technically grains) have been around forever and unchanged. This is opposed to corn, rice, and modern varieties of wheat, which have undergone selective breeding over thousands of years, and look and taste much different from their previous ancestors.

 And just like the 7 wonders of the world, there are 7 ancient grains!
(All nutritional values are based on 1 cup cooked)

1. QUINOA: Pronounced "keen-wah". Considered a complete protein (most plant based foods are incomplete protein as opposed to meat souces).
•  Protein/Fat/Carb/Fiber: 8g/4g/39g/5g
•  High in magnesium, phosphorus, manganese
2. SPELT: Popular grain in ancient Greece.
• Protein/Fat/Carb/Fiber: 11g/2g/51g/8g
• High in niacin, magnesium, phosphorus, copper, manganese
3. AMARANTH: Favorite grain among the Aztecs and American Indians.
•  Protein/Fat/Carb/Fiber: 9g/4g/46g/5g
•  High iron, magnesium, phosphorus, manganese
4. BUCKWHEAT: A fruit seed related to rhubarb, originating from central Asia.
• Protein/Fat/Carb/Fiber: 6g/1g/33g/5g
• High in magnesium and manganese
5. MILLET: Smallest of all grains. Commonly used in bird feed :P
• Protein/Fat/Carb/Fiber: 6g/2g/41g/2g
• High in manganese
6. BARLEY: Oldest of all grains. 10,000 years old. Originated in Middle East and North Africa. Comes in hulled (w/ bran) and pearled (w/o bran). Think of it like brown and white rice.
• Protein/Fat/Carb/Fiber: 4g/1g/44g/6g (for pearled...can't find hulled values for cooked)
• High in manganese
7. RYE: Normally not eaten whole in mass quantities. Used in breads. Rye flour is also available.
• Good source of protein, fiber, manganese, selenium

I haven't tried spelt, amaranth, or millet, but the others are great additions to your grain pantry. Quinoa has a chewy texture and a nutty taste, and is great in hot dishes or cold salads. I eat buckwheat in the form of noodles (soba) which is a staple in my diet. Love how fast it cooks (5 minutes). Barley is delicious is stews and soups. And rye I've only had in bread which add a great flavor...normally eaten with pastrami!

There are some common misconceptions that ancient grains are "better" than regular grains. I think whole wheat and brown rice are great as well, but these are definitely some great options to add variety to your plate.