Go back in time and rediscover the nutrition packed grains. Subhash Jana, Head Chef, Hyatt Regency Lucknow, explains how the major component of your meal has processed grains and slowly to replace them with ancient grains, will help you move towards a healthier and brighter future.
Ancient grains are those that have never been processed through chemical or genetic modification; they’re grown abundantly as they were a thousand years ago unlike modern grains such as wheat, corn, and rice. The power packs of these grains were amaranth, millet, quinoa, rye, chia, sunflower, black rice, barley, sorghum and spelt. These grains offer more protein, fibre, and vitamins than regularly processed grains. Nutrition isn’t the only difference, but ancient grains sometimes have more calories than modern grains. In today’s day and time, forgotten seeds or ancient grains are now again trending among foodies and are getting major attention. Seeds and grains are getting a major part in every meal component.
For beginners, enjoy ancient grains as a side dish to a meal, or sample products that contain ancient grains as cereals or pasta, so as to gradually adapt them as a part of your main meal. Keep consuming oatmeal and brown rice in small quantities till you are completely in love with them. All whole grains have much more nutritional value than refined grains. Whole-grain kernels have three parts – the bran, endosperm, and germ that provides phytonutrients, vitamins, and antioxidants, which protect against chronic disease. Processed grains remove the bran and germ, and lose the fibre and many nutrients. Whole grains contain plenty of fibre, which helps lower cholesterol, improves diges-tion, and controls blood sugar.
People have resorted to the ancient methods of cultivation to get organic products. Here are some of the ancient super grains and seeds, which I feel are the forgotten ones, which should be brought back to our diet plan.
Whole Oats- Oats are particularly rich in antioxidants, which helps and protects the heart. It also helps to reduce factors of heart attack, obesity, digestion, high blood pressure and cancer. Always opt for whole oats and not the rolled oats. Oats are mainly eaten as porridge in breakfast and bakery products like oat cookies, oats bread and oatcakes.
Amaranths- This ancient grain is one of the oldest forgotten cereals found in almost all the corner of the world with traces of 8000 years of its cultivation available. It is gluten free and rich in fibre, protein/ micronu-trients, antioxidant, and is a perfect source of iron and phosphorus. It also helps to lower the cholesterol level in the body. One can enjoy this grain in many ways like — cereals in breakfast and for smoothies in summer and it also acts as a thickening agent for soups and stews.
Chia Seed- These can be regarded as a black pearl in food ingredients. This seed is high in protein, carbohydrate, calcium and vitamin B1 and B3. Chia seeds are also loaded with antioxidant and Omega-3 fatty acids that help to cut the carb. One can consume this seed in the daily diet in terms of smoothies, breakfast cereals, energy bars, granola bars, topping on yoghurt, pudding and can be eaten raw also.
Spelt- This is an ancient whole grain found in many parts of the globe. It was very popular in the early 19th century but now has regained its popularity as a healthy diet. It is high in fibre, protein, zinc and iron. It can be a nice substitute for rice and potatoes. Spelt can also be used as a base for soups, stews and broths. It can also be introduced as a base for breakfast.
Quinoa- It is technically a seed and not a grain. However, the high nutritive value of quinoa makes it a super-food. It was regarded as mother of all grains, and was also termed as a sacred seed. It has been eaten for many years in South America, which gradually became a food trend all over the globe. This trendy seed is high in protein, fibre, iron, zinc, potassium, and antioxidant. Being gluten free, made this seed the first choice among the calorie and nutrition conscious people.
Freekeh- It is a cereal made from green durum wheat. It has low carb content, that’s four times lower carb content than brown rice. This grain is harvested in its young stage. It is dry roasted, peeled, and later pounded to be broken. This grain is mostly used along with meats in Middle Eastern regions like Egypt, Syria, Tunisia and Turkey.
Barley- An ancient whole grain which is packed with nutrients like, protein, fibre, fat, niacin, iron and zinc. The main fibre in this grain is beta-glucan which is a soluble fibre that’s generally found in oats, which lower the cholesterol level of the body and help reduce body fat and blood sugar. It can be used as a staple cereal in breakfast and morning bakes. One can add this grain to soups and stews.
Rye- Rye is a super cereal grain which is high in fibre and is gluten free. Rye helps to lower the rising blood sugar. It has a strong and unique flavour, and is generally mixed with flour to make bread to get rid of the flavour.
Brown Rice- Brown rice is a food often associated with healthy diet. It has only the hull removed, leaving the nutrient packed bran and germ, as a result, this grain is high in fibre, minerals and antioxidants and potassium. It also acts as a gluten free ingredient and super food. Food from this grain can be made from endless varieties like brown porridge, energy bar, khichdi etc.
Sorghum- Sorghum is generally cultivated as a staple food and animal feed and is native to Africa. It is generally gluten free and acts as an antioxidant. These grains works tremendously in our diet plan but together in certain combinations these create miracles.
