Amaranth
(Amaranthus spp.)

Amaranth was a staple of Aztec culture, until Cortez, in an effort to destroy that civilization, decreed that anyone growing the crop would be put to death. Seeds were smuggled out to Asia, where local dialects referred to Amaranth as "king seed" and "seed sent by God" as a tribute to its taste and sustenance. Amaranth kernels are tiny; when cooked they resemble brown caviar.

Health bonus: Amaranth has a high level of very complete protein; its protein contains lysine, an amino acid missing or negligible in many grains.

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Millet 
(Panicum miliaceum)

Millet is rarely served to humans in the United States – here, it’s the grain most often found in bird feeders.  Yet it’s the leading staple grain in India, and is commonly eaten in China, South America, Russia and the Himalayas. 

Millet has a mild flavor and is often mixed with other grains or toasted before cooking, to bring out the full extent of its delicate flavor.  Its tiny grain can be white, gray, yellow or red.

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Rye 
(Secale cereale)

Long seen as a weed in more desirable wheat crops, rye eventually gained respect for its ability to grow in areas too wet or cold for other grains.  For this reason it is a traditional part of cuisine in Northern Europe and Russia.  Rye was also widely grown in colonial America; some historians believe a fungus, rye ergot, triggered hallucinations leading to the Salem witch trials.

Rye is unusual among grains for the high level of fiber in its endosperm – not just in its bran.  Because of this, rye products generally have a lower glycemic index than products made from wheat and most other grains, making them especially healthy for diabetics. 

Health bonus: The type of fiber in rye promotes a rapid feeling of fullness, making rye foods a good choice for people trying to lose weight.

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Spelt 
(Triticum aestivum spelta)

Spelt is a variety of wheat widely cultivated until the spread of fertilizers and mechanical harvesting left it by the wayside in favor of wheats more compatible with industrialization.  Spelt can be used in place of common wheat in most recipes.

Twelfth-century mystic St. Hildegard is said to have written, "The spelt is the best of grains.  It is rich and nourishing and milder than other grain.  It produces a strong body and healthy blood to those who eat it and it makes the spirit of man light and cheerful.  If someone is ill boil some spelt, mix it with egg and this will heal him like a fine ointment."  Today, the German abbey she founded still sells spelt products and even spelt liqueur.

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Quinoa 
(Chenopodium quinoa)

Quinoa (keen-wah) comes to us from the Andes, where it has long been cultivated by the Inca.  Botanically a relative of swiss chard and beets rather than a “true” grain. Commercially, quinoa is now appearing in cereal flakes and other processed foods.  Though much of our quinoa is still imported from South America, farmers in high-altitude areas near the Rockies are also beginning to cultivate quinoa.

Quinoa is a small, light-colored round grain, similar in appearance to sesame seeds.  But quinoa is also available in other colors, including red, purple and black.  Most quinoa must be rinsed before cooking, to remove the bitter residue of saponins, a plant-defense that wards off insects.  Botanists are now developing saponin-free strains of quinoa, to eliminate this minor annoyance to the enjoyment of quinoa.

Health bonus: The abundant protein in quinoa is complete protein, which means that it contains all the essential amino acids our bodies can’t make on their own.

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Sorghum 
(Sorghum spp.)

Farmers on the Great Plains from South Dakota to Texas appreciate that sorghum thrives where other crops would wither and die; in drought periods, in fact, it becomes partially dormant.  Worldwide, about 50% of sorghum goes to human consumption, but in the US, most of the crop is fed to animals, made into wallboard or used for biodegradable packing materials.

That’s a shame, because sorghum, also called milo and believed to have originated in Africa, can be eaten like popcorn, cooked into porridge, ground into flour for baked goods, or even brewed into beer. 

Health bonus: A gluten-free grain, sorghum is especially popular among those with celiac disease.

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Oats 
(Avena sativa)

Oats have a sweet flavor that makes them a favorite for breakfast cereals. Unique among grains, oats almost never have their bran and germ removed in processing. So if you see oats or oat flour on the label, relax: you're virtually guaranteed to be getting whole grain.

In the US, most oats are steamed and flattened to produce "old-fashioned" or regular oats, quick oats, and instant oats.  The more oats are flattened and steamed, the quicker they cook – and the softer they become.  If you prefer a chewier, nuttier texture, consider steel-cut oats, also sometimes called Irish or Scottish oats. Steel-cut oats consist of the entire oat kernel (similar in look to a grain of rice), sliced once or twice into smaller pieces to help water penetrate and cook the grain.  Cooked for about 20 minutes, steel-cut oats create a breakfast porridge that delights many people who didn't realize they love oatmeal!

Health bonus:  Scientific studies have concluded that like barley, oats contain a special kind of fiber called beta-glucan found to be especially effective in lowering cholesterol.  Recent research reports indicate that oats also have a unique antioxidant, avenanthramides, that helps protect blood vessels from the damaging effects of LDL cholesterol.

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