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Amaranth has always had a place near and dear to my heart. Years ago, I heard about amaranth, the grain that had once been a staple in the diets of pre-Columbian Aztecs. I had learned that with the arrival of Cortez and the Spanish conquistadors, all crops of amaranth were burned, its use was forbidden, and its possession was cause for severe punishment. I set out to find this lost grain, to hopefully discover this treasure that lay at the heart of this incredibly powerful people.After 300 years of it being in obscurity, I rediscovered amaranth in Mexico where I was honored to share it on ceremonial days with the descendents of the Aztecs, who believed that amaranth provided them with supernatural power. Therefore, it is not surprising to me when people say they are not familiar with amaranth as it was only in the 1970s that I reintroduced this ancient grain to the United States.Amaranth is a moderately tall, broad-leafed, bushy type of plant that grows about six feet in height and produces a brightly colored flowery head containing a very large number of seeds. (Amaranth plants can produce as many as 60,000 seeds.) These seeds are the amaranth grains found in amaranth cereal and flour. Amaranth is a member of the Chenopodiaceae family of plants and therefore is a relative of beets, Swiss chard, spinach, and quinoa. For this reason, some of its nutritional characteristics are more like these dark green leafy vegetables than the cereal grain foods, which are members of an entirely different plant family, called Graminae. (Like, quinoa and millet, amaranth is not technically a grain, but because it is enjoyed in meals like other true grains, it is usually referred to as such.)When it comes to a good number of nutrients, including numerous vitamins, minerals, and amino acids, amaranth is very similar to other grains (like wheat) as well as to other green leafy vegetables (like Swiss chard). However, Id point to four nutrients as being significantly different when it comes to amaranth.First is the amino acid lysine. Most cereal grains, like wheat, are relatively low in this amino acid. Alternatively, amaranth is relatively rich in this amino acid, containing approximately twice as much lysine as wheat on an ounce-for-ounce basis. Next are the minerals calcium, iron, and magnesium. In this mineral area, amaranth is much more like Swiss chard than wheat. It contains about four times as much calcium as wheat and twice as much iron and magnesium.Amaranth can be simmered like other grains and has a porridge-like texture. It can be combined with other grains if you desire a more rice-like dish. It can also be popped in a skillet like popcorn, which gives it a nutty flavor and crunchy texture.The reason I didnt include amaranth as one of the featured Worlds Healthiest Foods is because it is not as widely available as the other grains that I did include. Yet, I think that it is a very valuable nutrient-rich food and I encourage you to enjoy it as part of your Healthiest Way of Eating.Reference:US Department of Agriculture. (2006). National Nutrient Database for Windows, Version 1.0 (SR 19). Nutrient Data Laboratory, Beltsville Human Nutrition Research Center, Beltsville, MD.

Black quinoa apart from the darker hue has a crunchier texture with a strong flavor compared to white quinoa. Black quinoa has an incomparable taste but is not easily available. You can find it in limited farmers markets and on the Internet. Many chefs consider it a unique culinary experience. Black quinoa cooks quickly although it has slightly higher fiber content. The unique black color is due to the presence of anthocyanins that prevent UV damage and oxidation of the plant. Anthocyanins are also said to protect the body against free radicals, chronic diseases, heart disease, cancer, diabetes etc.

Energizing and nutritious, buckwheat is available throughout the year and can be served as an alternative to rice or made into porridge.While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens. Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey.

Bulgur is a cereal food made from the groats of several different wheat species, most often from durum wheat. It is most common in European, Middle Eastern, and South Asian cuisine. The word bulgur is of Turkish origin

Couscous is a traditional Berber dish of semolina which is cooked by steaming. It is traditionally served with a meat or vegetable stew spooned over it.

Hard red winter wheat has a slightly lower protein content than the spring. This makes it great for mixing with other flours like rye and using a starter to produce Old World style breads.The protein gluten contained in the wheat berry is what allows the dough to become elastic, rise, and hold its shape. It is also the substance that seitan is made from. Seitan is a pure form of gluten that, when cooked and seasoned, is very similar in texture to beef. The harder the berry the more gluten it contains.

Hard red winter wheat has a slightly lower protein content than the spring. This makes it great for mixing with other flours like rye and using a starter to produce Old World style breads.The protein gluten contained in the wheat berry is what allows the dough to become elastic, rise, and hold its shape. It is also the substance that seitan is made from. Seitan is a pure form of gluten that, when cooked and seasoned, is very similar in texture to beef. The harder the berry the more gluten it contains.

Although millet is most often associated as the main ingredient in bird seed, it is not just for the birds. Creamy like mashed potatoes or fluffy like rice, millet is a delicious grain that can accompany many types of food. As with most grains, millet is available in markets throughout the year.Millet is tiny in size and round in shape and can be white, gray, yellow or red. The most widely available form of millet found in stores is the hulled variety, although traditional couscous made from cracked millet can also be found. The term millet refers to a variety of grains, some of which do not belong to the same genus.

Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Its appearance resembles wheat berries, although it is slightly lighter in color. Sprouted barley is naturally high in maltose, a sugar that serves as the basis for both malt syrup sweetener. When fermented, barley is used as an ingredient in beer and other alcoholic beverages.

Kamut is an ancient grain and the brand name for khorasan wheat, a large amber wheat grain closely related to durum. Kamut is appreciated for its smooth, buttery, nutty flavor, and its high protein and nutritional content.It contains a high mineral concentration especially in selenium, zinc, and magnesium with 20-40‰ more protein compared to modern-day wheat. It has a higher lipid to carbohydrate ratio, which means the grain produces greater energy and has a natural sweetness to counterbalance the occasional bitterness present in traditional wheat.Kamut grain is naturally resistant to pests and can be more easily grown organically than most other types of wheat. This grain is untouched by modern plant breeding programs which appear to have sacrificed flavor and nutrition for higher yields dependent upon large amounts of synthetic agricultural inputs. Kamut BerriesEven though this wheat variety contains gluten, it has been found to be more easily digestible by people who may have slight allergic tendencies. If you are allergic or sensitive to traditional wheat, this may be an acceptable alternative, but do check with your doctor first before you try it.Kamuts flavor and nutritional attributes make it excellent in breads, cereals, cookies, crackers, pastries, waffles and pancakes. The actual wheat grains can be soaked and used in salads. Kamut is also available as freshly stone ground kamut flour and used to make superior pasta.

Popcorn, also known as popping corn, is a type of corn that expands from the kernel and puffs up when heated

Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Its appearance resembles wheat berries, although it is slightly lighter in color. Sprouted barley is naturally high in maltose, a sugar that serves as the basis for both malt syrup sweetener. When fermented, barley is used as an ingredient in beer and other alcoholic beverages.

Popcorn, also known as popping corn, is a type of corn that expands from the kernel and puffs up when heated

Popcorn, also known as popping corn, is a type of corn that expands from the kernel and puffs up when heated

The Food and Agricultural Organization of the United Nations (FAO) has officially declared that the year 2013 be recognized as The International Year of the Quinoa. Proposed by the government of Bolivia and receiving strong support from many Central and South American countries, quinoa has now been singled out by the FAO as a food with high nutritive value, impressive biodiversity, and an important role to play in the achievement of food security worldwide. We realize that quinoa remains unfamiliar to many people, especially in the practical sense of cooking and recipes. But we hope that situation will change, given the remarkable nature of this easily-prepared, nutrient-rich food.Researchers have recently taken a close look at certain antioxidant phytonutrients in quinoa, and two flavonoid - quercetin and kaempferol - are now known to be provided by quinoa in especially concentrated amounts. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration in high-flavonoid berries like cranberry or lingonberry.Recent studies are providing us with a greatly expanded list of anti-inflammatory phytonutrients in quinoa. This unique combination of anti-inflammatory compounds in quinoa may be the key to understanding preliminary animal studies that show decreased risk of inflammation-related problems (including obesity) when animals are fed quinoa on a daily basis. The list of anti-inflammatory phytonutrients in quinoa is now known to include: polysaccharides like arabinans and rhamnogalacturonans; hydroxycinnamic and hydroxybenzoic acids; flavonoids like quercetin and kaempferol; and saponins including molecules derived from oleanic acid, hederagenin and serjanic acid. Small amounts of the anti-inflammatory omega-3 fatty acid, alpha-linolenic acid (ALA), are also provided by quinoa.In comparison to cereal grasses like wheat, quinoa is higher in fat content and can provide valuable amounts of heart-healthy fats like monounsaturated fat (in the form of oleic acid). Quinoa can also provide small amounts of the omega-3 fatty acid, alpha-linolenic acid (ALA). Given this higher fat content, researchers initially assumed that quinoa would be more susceptible to oxidation and resulting nutrient damage. However, recent studies have shown that quinoa does not get oxidized as rapidly as might be expected given its higher fat content. This finding is great news from a nutritional standpoint. The processes of boiling, simmering, and steaming quinoa do not appear to significantly compromise the quality of quinoas fatty acids, allowing us to enjoy its cooked texture and flavor while maintaining this nutrient benefit. Food scientists have speculated that it is the diverse array of antioxidants found in quinoa - including various members of the vitamin E family like alpha-, beta-, gamma- and delta-tocopherol as well as flavonoids like quercetin and kaempferol - that contribute to this oxidative protection.

The Food and Agricultural Organization of the United Nations (FAO) has officially declared that the year 2013 be recognized as The International Year of the Quinoa. Proposed by the government of Bolivia and receiving strong support from many Central and South American countries, quinoa has now been singled out by the FAO as a food with high nutritive value, impressive biodiversity, and an important role to play in the achievement of food security worldwide. We realize that quinoa remains unfamiliar to many people, especially in the practical sense of cooking and recipes. But we hope that situation will change, given the remarkable nature of this easily-prepared, nutrient-rich food.Researchers have recently taken a close look at certain antioxidant phytonutrients in quinoa, and two flavonoid - quercetin and kaempferol - are now known to be provided by quinoa in especially concentrated amounts. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration in high-flavonoid berries like cranberry or lingonberry.Recent studies are providing us with a greatly expanded list of anti-inflammatory phytonutrients in quinoa. This unique combination of anti-inflammatory compounds in quinoa may be the key to understanding preliminary animal studies that show decreased risk of inflammation-related problems (including obesity) when animals are fed quinoa on a daily basis. The list of anti-inflammatory phytonutrients in quinoa is now known to include: polysaccharides like arabinans and rhamnogalacturonans; hydroxycinnamic and hydroxybenzoic acids; flavonoids like quercetin and kaempferol; and saponins including molecules derived from oleanic acid, hederagenin and serjanic acid. Small amounts of the anti-inflammatory omega-3 fatty acid, alpha-linolenic acid (ALA), are also provided by quinoa.In comparison to cereal grasses like wheat, quinoa is higher in fat content and can provide valuable amounts of heart-healthy fats like monounsaturated fat (in the form of oleic acid). Quinoa can also provide small amounts of the omega-3 fatty acid, alpha-linolenic acid (ALA). Given this higher fat content, researchers initially assumed that quinoa would be more susceptible to oxidation and resulting nutrient damage. However, recent studies have shown that quinoa does not get oxidized as rapidly as might be expected given its higher fat content. This finding is great news from a nutritional standpoint. The processes of boiling, simmering, and steaming quinoa do not appear to significantly compromise the quality of quinoas fatty acids, allowing us to enjoy its cooked texture and flavor while maintaining this nutrient benefit. Food scientists have speculated that it is the diverse array of antioxidants found in quinoa - including various members of the vitamin E family like alpha-, beta-, gamma- and delta-tocopherol as well as flavonoids like quercetin and kaempferol - that contribute to this oxidative protection.

Energizing and nutritious, buckwheat is available throughout the year and can be served as an alternative to rice or made into porridge.While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens. Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey.

Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Its appearance resembles wheat berries, although it is slightly lighter in color. Sprouted barley is naturally high in maltose, a sugar that serves as the basis for both malt syrup sweetener. When fermented, barley is used as an ingredient in beer and other alcoholic beverages.

Kamut is an ancient grain and the brand name for khorasan wheat, a large amber wheat grain closely related to durum. Kamut is appreciated for its smooth, buttery, nutty flavor, and its high protein and nutritional content.It contains a high mineral concentration especially in selenium, zinc, and magnesium with 20-40‰ more protein compared to modern-day wheat. It has a higher lipid to carbohydrate ratio, which means the grain produces greater energy and has a natural sweetness to counterbalance the occasional bitterness present in traditional wheat.Kamut grain is naturally resistant to pests and can be more easily grown organically than most other types of wheat. This grain is untouched by modern plant breeding programs which appear to have sacrificed flavor and nutrition for higher yields dependent upon large amounts of synthetic agricultural inputs. Kamut BerriesEven though this wheat variety contains gluten, it has been found to be more easily digestible by people who may have slight allergic tendencies. If you are allergic or sensitive to traditional wheat, this may be an acceptable alternative, but do check with your doctor first before you try it.Kamuts flavor and nutritional attributes make it excellent in breads, cereals, cookies, crackers, pastries, waffles and pancakes. The actual wheat grains can be soaked and used in salads. Kamut is also available as freshly stone ground kamut flour and used to make superior pasta.

A wonderfully nutritious and ancient grain with a deep nutlike flavor, spelt is a cousin to wheat that is recently receiving renewed recognition. Spelt products can be found in your local health food store year-round.Spelt is an ancient grain that traces its heritage back long before many wheat hybrids. Many of its benefits come from the fact that it offers a broader spectrum of nutrients compared to many of its more inbred cousins in the wheat family. It can be used in many of the same ways as wheat including bread and pasta making. Spelt does not seem to cause sensitivities in many people who are intolerant of wheat.

Although wheat products reign supreme on the shelves of supermarkets in the United States, foods made from whole rye are worth looking for, not only for their rich, hearty taste, but for their numerous health benefits. Like most grains, rye is available throughout the year.Rye is a cereal grain that looks like wheat but is longer and more slender and varies in color from yellowish brown to grayish green. It is generally available in its whole or cracked grain form or as flour or flakes that look similar to old-fashioned oats. Because it is difficult to separate the germ and bran from the endosperm of rye, rye flour usually retains a large quantity of nutrients, in contrast to refined wheat flour.

Although wheat products reign supreme on the shelves of supermarkets in the United States, foods made from whole rye are worth looking for, not only for their rich, hearty taste, but for their numerous health benefits. Like most grains, rye is available throughout the year.Rye is a cereal grain that looks like wheat but is longer and more slender and varies in color from yellowish brown to grayish green. It is generally available in its whole or cracked grain form or as flour or flakes that look similar to old-fashioned oats. Because it is difficult to separate the germ and bran from the endosperm of rye, rye flour usually retains a large quantity of nutrients, in contrast to refined wheat flour.

The Food and Agricultural Organization of the United Nations (FAO) has officially declared that the year 2013 be recognized as The International Year of the Quinoa. Proposed by the government of Bolivia and receiving strong support from many Central and South American countries, quinoa has now been singled out by the FAO as a food with high nutritive value, impressive biodiversity, and an important role to play in the achievement of food security worldwide. We realize that quinoa remains unfamiliar to many people, especially in the practical sense of cooking and recipes. But we hope that situation will change, given the remarkable nature of this easily-prepared, nutrient-rich food.Researchers have recently taken a close look at certain antioxidant phytonutrients in quinoa, and two flavonoid - quercetin and kaempferol - are now known to be provided by quinoa in especially concentrated amounts. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration in high-flavonoid berries like cranberry or lingonberry.Recent studies are providing us with a greatly expanded list of anti-inflammatory phytonutrients in quinoa. This unique combination of anti-inflammatory compounds in quinoa may be the key to understanding preliminary animal studies that show decreased risk of inflammation-related problems (including obesity) when animals are fed quinoa on a daily basis. The list of anti-inflammatory phytonutrients in quinoa is now known to include: polysaccharides like arabinans and rhamnogalacturonans; hydroxycinnamic and hydroxybenzoic acids; flavonoids like quercetin and kaempferol; and saponins including molecules derived from oleanic acid, hederagenin and serjanic acid. Small amounts of the anti-inflammatory omega-3 fatty acid, alpha-linolenic acid (ALA), are also provided by quinoa.In comparison to cereal grasses like wheat, quinoa is higher in fat content and can provide valuable amounts of heart-healthy fats like monounsaturated fat (in the form of oleic acid). Quinoa can also provide small amounts of the omega-3 fatty acid, alpha-linolenic acid (ALA). Given this higher fat content, researchers initially assumed that quinoa would be more susceptible to oxidation and resulting nutrient damage. However, recent studies have shown that quinoa does not get oxidized as rapidly as might be expected given its higher fat content. This finding is great news from a nutritional standpoint. The processes of boiling, simmering, and steaming quinoa do not appear to significantly compromise the quality of quinoas fatty acids, allowing us to enjoy its cooked texture and flavor while maintaining this nutrient benefit. Food scientists have speculated that it is the diverse array of antioxidants found in quinoa - including various members of the vitamin E family like alpha-, beta-, gamma- and delta-tocopherol as well as flavonoids like quercetin and kaempferol - that contribute to this oxidative protection.

Popcorn, also known as popping corn, is a type of corn that expands from the kernel and puffs up when heated

What better way to gain the strength and energy to carry you through a hectic morning schedule than with a steaming bowl of freshly cooked oatmeal. Oats are harvested in the fall but are available throughout the year and can add extra nutrition to a variety of healthy dishes.Oats, known scientifically as Avena sativa, are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive. Oats gain part of their distinctive flavor from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and germ allowing them to retain a concentrated source of their fiber and nutrients.