Whole Grains Index

Amaranth - This gluten-free grain was a major food crop of the Aztecs. It is a complete protein, with a nutty and toasted flavor. It can be eaten as a leaf, grain, or flour. 

Barley - One of the world’s oldest grains, barley is still a main grain in European, African, and Middle Eastern cuisine. A one-cup serving of cooked barley has fewer calories, but more fiber, than an equal serving of quinoa, brown rice, amaranth, sorghum, millet, or wild rice.

Buckwheat - An ancient grain from Japan, buckwheat is 100% gluten-free and a complete protein. With a strong nutty flavor, it can be used as a grain, as hulled seeds (groats), or ground as flour. You can find buckwheat in the form of soba noodles, which have half the calories of wheat pasta and a faster cook time. Buckwheat is also found in a favorite Russian dish called kasha. Buckwheat can be used in soups, stews or combined with vegetables like mushrooms, cabbage or onions.

Bulgur Wheat - Bulgur has been precooked and dried, so it needs to be boiled for only about 10 minutes to be ready to eat – about the same time as dry pasta. Bulgur makes for quick side dishes, pilafs or salads. Bulgur is best-known traditional use is in the minty grain and vegetable salad known as tabbouleh.

Farro - Farro is an ancient wheat grain found in many Mediterranean, Ethiopian and Middle Eastern recipes. It has a chewy texture and mild taste, which makes it a great alternative to rice.

Freekeh - Pronounced “free-kah” and also known as farik, freekeh is a low-fat, high-protein and high-fiber grain. It’s also high in iron, calcium, and zinc. Freekeh can be found whole or cracked. It can be great as a side dish to most any meal. Add it to wraps and soups, or serve it oatmeal-style for breakfast!

Kamut - Another ancient wheat grain, Kamut has a rich buttery taste and is easy to digest. It can be used as a wheat flour substitute. Kamut kernels can be cooked pilaf-style, like wild rice, bulgur or couscous. They also make a delicious addition to salads or soups.

Millet - Millet can be used as a traditional cereal. It can also be used in porridge, snacks, and other types of bread. This is because it is very high in starch, similar to other grains.

Polenta - Polenta is a form of cornmeal that has a rich, velvety, and slight nutty corn flavor. It can be grilled, sauteed, baked, or fried. 

Quinoa - Pronounced “keen-wah,” this grain crop is grown for its edible seeds. Quinoa is a complete protein which comes in three varieties — white, red, and black — that vary in flavor and cook time. When cooked, quinoa creates a light, fluffy side dish. It can also be incorporated into soups, salads and baked goods. 

Sorghum - Sorghum is a 5,000-year-old grain from Australia and Africa. This “sweet,” soft, mild-tasting, and gluten-free grain can be ground into a wheat flour substitute. Sorghum can be popped like popcorn or cooked like risotto. It is also used to make syrup!

Spelt - This grain (a wheat relative) can be used in any recipe that calls for cooked grains. Spelt works well in side dishes, salads, and hearty soups. 

Teff - Teff is a small gluten-free grain about the size of a poppy seed. It comes in different colors, has a mild, nutty flavor, and is a complete protein. It’s a staple grain in Ethiopia, where it’s ground into flour. The whole grain can also be boiled or steamed like rice as a side dish, or added to porridge or stew.

Wheat berries - When wheat berries are ground into a powder, we get flour. Wheat berries are a whole grain. While they are commonly enjoyed after being ground, wheat berries are able to be cooked like rice and eaten in their whole form. Once they are cooked, they can be enjoyed in both sweet and savory ways. For sweet wheat berries, add milk, honey, and cinnamon, and you have a dish similar to oatmeal. For more savory flavors, add oil, spices, and herbs to your wheat berries.