Grains as Mains: Types of Whole Grains

Summary

The video highlights the nutritional benefits and versatility of wholegrains, emphasizing both gluten-free and gluten-containing varieties. It introduces grains like quinoa, sorghum, buckwheat, and amaranth, which are rich in protein, vitamins, and antioxidants. The script also explores grains such as barley, farro, and spelt, detailing their unique flavors, health benefits, and uses in cooking. Each grain offers essential nutrients like manganese, iron, and fiber, making them excellent for adding variety and nutrition to meals while keeping you fuller for longer.

Takeaways

• 🌾 Wholegrains are nutrient-dense, providing essential vitamins, antioxidants, and fiber, and are excellent for sustained energy.
• 🍽 Quinoa, a complete protein from Peru, is ideal for salads after being rinsed to remove its bitter coating.
• 🌽 Sorghum, native to Africa, is high in magnesium and can be used as a gluten-free flour or a popcorn alternative.
• 🍁 Buckwheat, a triangular seed, is rich in antioxidants and has a nutty flavor, perfect for pancakes and crepes.
• 🍞 Amaranth, a tiny ancient grain, is another complete protein that works well as porridge or a crust for meats and tofu.
• 🍚 Millet, a manganese-rich grain, can replace rice or couscous and absorbs flavors from other ingredients.
• 🍜 Cornmeal (polenta) is versatile and nutritious, used in baking or as a replacement for pasta or rice.
• 🥄 Teff, an Ethiopian grain rich in calcium and iron, can be cooked or sprinkled raw into various dishes.
• 🍲 Barley, farro, and spelt are nutritious gluten-containing grains that add bulk and flavor to soups and salads.
• 🌾 Freekeh, bulgar wheat, and kamut are healthy grains with nutty flavors, perfect for stews, pilafs, and salads.

Q & A

What makes whole grains a nutritional powerhouse?

Whole grains are high in fiber, protein, essential vitamins, nutrients, and antioxidants. They provide consistent energy, are low in fat, and help curb cravings by making you feel full longer.

Why is quinoa considered a complete protein?

Quinoa is considered a complete protein because it contains all nine essential amino acids, making it a great alternative to meat for a protein-rich diet.

How should quinoa be prepared before cooking?

Quinoa has a bitter coating that needs to be rinsed off before cooking to improve its flavor and texture.

What are the health benefits of sorghum?

Sorghum is a good source of magnesium and vitamin B6, which contribute to healthy cholesterol levels. It can also be used as a wheat flour substitute in baking or as a popcorn alternative when left whole.

What makes buckwheat unique among grains?

Buckwheat is actually a fruit seed related to rhubarb and sorrel, not a true grain. It is rich in antioxidants and has a distinctive triangular shape and nutty flavor, making it versatile for use in pancakes or crepes.

How is amaranth similar to quinoa?

Like quinoa, amaranth is also a complete protein, offering a plant-based alternative to meat. It has a nutty flavor and works well as a substitute for oatmeal or as a crust for meat or tofu.

What are some ways to use millet in cooking?

Millet has a subtle flavor and can absorb other ingredients' flavors. It can be used like rice or couscous, making it a versatile ingredient for various dishes.

What are the primary nutritional benefits of cornmeal (polenta)?

Cornmeal is rich in magnesium, phosphorus, manganese, selenium, and vitamins B2 and B3. It is versatile and can replace pasta, rice, or potatoes when cooked, or be used as a flour alternative in baking.

How does teff contribute to bone health?

Teff is rich in calcium, iron, and protein, and provides 100% of the daily recommended intake of manganese, an important nutrient for strong, healthy bones.

What are some popular uses for barley?

Barley is commonly used in soups and stews to add bulk. Pearl barley, which has its husk and bran removed, is also a good source of vitamin B1, beneficial for metabolism.

Outlines

00:00

🌾 Nutritional Powerhouses: The Benefits of Wholegrains

This paragraph introduces wholegrains as an essential source of energy, packed with fiber, protein, vitamins, nutrients, and antioxidants. It explains how these low-fat, complex carbs help maintain energy levels and curb cravings. The section also provides a quick preview of various grains, some familiar and others new, starting with gluten-free options. Quinoa, sorghum, buckwheat, amaranth, millet, cornmeal, and teff are highlighted for their distinct nutritional benefits, flavors, and versatile uses in cooking. Each grain is described in detail, including how they contribute to a healthy diet and can be incorporated into various meals.

05:03

🥣 Discovering Grains with Gluten: Delicious and Nutritious

This paragraph explores grains that contain gluten, such as barley, farro, spelt, freekeh, bulgar wheat, Kamut, and wheat berries. Each grain's origin, nutritional value, and cooking uses are discussed. Barley, for example, is great for soups, while farro is known for its chewy texture and nutty flavor. Spelt is rich in manganese and adds a unique grassy taste to dishes. Freekeh offers a smoky flavor, bulgar wheat is quick to prepare and perfect for salads, and Kamut has a buttery taste. Wheat berries, despite their name, are kernels from the wheat plant, ideal for salads or breakfast dishes. Each grain brings its own distinct taste and health benefits, contributing to varied, nutrient-rich meals.

Keywords

💡Wholegrains

Wholegrains are grains that retain their bran, germ, and endosperm, making them highly nutritious. The video describes them as 'little wonder foods' because of their high nutritional value, containing fiber, protein, and essential vitamins. These grains provide sustained energy and are integral to a healthy diet, as they help curb cravings and overeating.

💡Quinoa

Quinoa is a gluten-free grain discovered by the Incas in Peru, known for being a complete protein, which means it contains all nine essential amino acids. In the video, it is highlighted for its nutty texture and versatility, particularly in salads. Its high protein content makes it an excellent meat alternative.

💡Sorghum

Sorghum is a gluten-free grain native to Africa, rich in magnesium and vitamin B6, which support healthy cholesterol levels. The video mentions its versatility, both as a substitute for wheat flour in baking and as a popcorn alternative. Sorghum's nutrient profile emphasizes its role in promoting heart health.

💡Amaranth

Amaranth, like quinoa, is a complete protein and was a staple food for the ancient Aztecs. The video describes its tiny seed size and nutty flavor, making it suitable for breakfast porridge or as a crust for meat and tofu. Its history and protein content highlight its value as a nutritious alternative to common grains.

💡Millet

Millet is an ancient grain widely used in Asia before rice became dominant. It is rich in manganese, a mineral essential for bone health. The video portrays millet as a subtle-tasting grain that absorbs flavors from other ingredients, making it a flexible substitute for rice or couscous in various dishes.

💡Barley

Barley is a grain that has been cultivated for over 10,000 years, originating in Ethiopia and Southeast Asia. In the video, it is described as a gluten-containing grain, most commonly found as pearl barley. Barley provides a good source of vitamin B1, which supports metabolism, and is often used in soups and stews.

💡Spelt

Spelt is an ancient grain, a relative of wheat, that originated in Iran and southern Europe. The video highlights its nutty, grassy flavor and versatility in dishes like risotto and porridge. Spelt is rich in manganese, which supports bone health, making it a nutritious addition to a balanced diet.

💡Freekeh

Freekeh is a Middle Eastern grain made from young, green wheat that is harvested early and roasted. It is rich in iron and copper and has a smoky, nutty flavor. The video emphasizes its versatility, suggesting its use in salads, soups, and pilafs, offering a nutrient-dense, flavorful option for various recipes.

💡Bulgar wheat

Bulgar wheat is a grain commonly used in Middle Eastern and Mediterranean cuisines, made from wheat that has been parboiled, dried, and cracked. The video notes its quick preparation and high manganese content, making it a convenient and nutritious grain for dishes like Tabbouleh or quick salads.

💡Teff

Teff is a gluten-free grain native to Ethiopia and Eritrea, known for thriving in tough climates. The video emphasizes its rich content of calcium, iron, and protein, providing 100% of the daily recommended intake of manganese. Teff can be cooked or sprinkled raw into soups and salads for added nutrition and texture.

Highlights

Wholegrains are nutritional powerhouses, providing consistent energy, high in fiber and protein.

Wholegrains contain essential vitamins, nutrients, and antioxidants, and are low-fat complex carbs.

Quinoa, discovered by the Incas, is a complete protein and needs to be rinsed before cooking.

Sorghum is native to Africa, rich in magnesium and a good source of vitamin B6.

Buckwheat, originating from Asia, is a rich source of antioxidants and has a strong, distinctive nutty flavor.

Amaranth, discovered by the ancient Aztecs, is a complete protein and works well as a substitute for oatmeal.

Millet is a great source of manganese, beneficial for healthy bones, with a subtle flavor.

Cornmeal, believed to be discovered by native Americans, is versatile and can replace pasta, rice, or potatoes.

Teff, found in Ethiopia and Eritrea, is rich in calcium, iron, and protein, offering 100% of your daily manganese intake.

Barley, originating in Ethiopia and South East Asia, boosts vitamin B1 for metabolism.

Farro, or emmer wheat, is an excellent source of vitamin B3 and has a nutty roasted flavor.

Spelt, one of the oldest grains, provides 50% of your daily manganese intake and has a nutty, grassy flavor.

Freekeh, a Middle Eastern grain, is an excellent source of iron and copper with a smoky flavor.

Bulgur wheat is quick to prepare and contains 50% of your daily recommended intake of manganese.

Kamut, derived from ancient Egypt, provides around 20% of your recommended daily intake of dietary fiber.

Wheat berries are an excellent source of selenium and have a creamy, nutty flavor.

Transcripts

Grains as mains.

Wholegrains are little wonder foods, nutritional powerhouses that are not only good for us

but also add a whole new level of variety to our cooking.

They're by far the best source of energy from a carbohydrate food

high in fibre and protein, they deliver the consistent energy our bodies need.

They also contain many essential vitamins, nutrients and antioxidents and are low fat complex carbs

which will make you feel satisfied for longer, curbing those cravings and desires to overeat.

Here's a rundown of the top grains available on the market

Some you may have heard of, and other may be completely new to you.

Let's start with the gluten free grains

Quinoa was discovered by the Incas in Peru

It's a complete protein making it a great alternative to meat

It has a bitter coating so needs to be rinsed before cooking

but, once cooked it's got a nutty chewy texture, perfect for salads.

Sorghum is native to Africa

It's an excellent source of magnesium and a good source of vitamin B6

which is good for healthy cholesterol levels

When ground, it's a great substitute for wheat flour in baking

and left whole it's a yummy popcorn alternative.

Buckwheat

Originating from Asia, buckwheat is a fruit seed related to rhubarb and sorrel.

You'll recognise it by its unique triangular shape.

Buckwheat is a really rich source of antioxidents

It is one of the healthiest, nuttiest and most versatile wholegrains.

It has a strong, distinctive nutty flavour and buckwheat flour makes really great pancakes, or crepes.

Amaranth was discovered more than 8000 years ago by the ancient Aztecs

who relied on it as one of their staple foods.

Like quinoa, it's a complete protein so it's a great alternative to meat.

Amaranth is a tiny seed with a nutty flavour and works well as a substitute for oatmeal or porridge

or as a crust for meat and tofu.

Millet was widely used in Asia before rice became the staple grain in the region.

It's a really great source of manganese, which is good for healthy bones!

Millet has a subtle flavour so is great on taking flavours from other ingredients

Use it like you would rice or couscous.

Cornmeal or polenta is believed to have been discovered by native Americans

circa 5000 BC and is derived from ground, dried corn.

It's a great source of magnesium, phosphorus, manganese, selenium, vitamins B2 and B3.

Cornmeal is super versatile.

Cooked cornmeal works as a replacement for pasta, rice or potatoes

and uncooked is a great alternative to flour in baking.

Teff is found predominantly in Ethiopia and Eritrea

and can thrive in difficult climates, including waterlogged soils and during droughts.

Rich in calcium, iron and protein, it offers 100% of your daily recommended intake of Manganese

one of the most important nutrient for healthy bones.

Cook teff in boiling water, or sprinkle uncooked in soups, salads and baked goods for a bit of a crunch.

These next grains contain gluten.

Barley, which originated in Ethiopia and South East Asia over 10,000 years ago.

The most common form is pearl barley, which has the outer husk and bran layers removed.

It will give you a great boost of vitamin B1 which is fab for your metabolism.

It's great for adding to soups or stews to add a bit of bulk.

Farro is the italian name for emmer wheat, a hard wheat from western Asia.

It's an excellent source of vitamin B3

Similar in texture to pearl barley, farro is popular in Italy for its distinctive nutty roasted flavour

and chewy texture. It's versatile and can be added to soups, risottos and salads.

Spelt originated in Iran and parts of southern Europe, it's a relative of wheat and is one of the oldest grains.

A portion of spelt provides 50% of your daily recommended intake of manganese

a nutrient which is good for strong, healthy bones.

It's got a characteristic nutty, grassy flavour so it works well in risotto recipes

or as a substitute for oatmeal or porridge.

Freekeh is an Middle Eastern grain and is actually wheat that is harvested early whilst it's still green.

The kernals are then roasted and dried.

It's an excellent source of iron and copper .

It also has a slightly smoky flavour, a nutty texture and is super versatile.

Use it in salads, soups, stews or pilafs.

Bulgar wheat is wheat that has been parboiled, dried, then cracked.

It's popular in Middle Eastern and Mediterranean cuisines.

Much like spelt, a portion of bulgar wheat contains 50% of your daily recommended intake of manganese

Because it's already partly cooked, it's incredibly quick to prepare.

Bulgar wheat is perfect for whipping up a quick salad or Tabbouleh

Kamut is a trademark name for a type of khorasan grain, believed to have derived from ancient Egypt

A one cup portion of Kamut provides around 20% of your recommended daily intake of dietary fibre.

This brown grain with a long shape is similar to basmati rice

and can be used in much the same way.

It has a slightly sweet, buttery taste, which lends itself well to salads and stews.

Wheat berries.

Despite the slightly confusing name, they're not berries

but the whole kernals from the wheat plant with the husks removed.

They're an excellent source of selinium, a great nutrient for protecting your body against infections.

They have a delicate, creamy, nutty flavour, perfect for salads or even as a breakfast bircher muesli.