Grain Other Than Wheat

Grains of truth about
GRAINS OTHER THAN WHEAT

Definition
SPELT: To Germans, it is known as dinkel, Italians
GRAIN: A member of the grass family
as farro and Americans as spelt. Whatever the name,
(Gramineae) produces a dry edible one-seeded fruit,
spelt has been around since 7,000 BC and of the three
“caryopsis,” commonly called a kernel, grain or berry.
“ancient wheats” is the most widely available in the
There are eight grains from cereal grass:
United States.
wheat, corn, rice, oats, rye, barley, millet and sorghum.
Saint Hildegard von Bingen was recorded in
Einkorn, emmer, spelt and kamut are known as
medieval European manuscripts as having often used
ancient wheats. All of these grains come from cereal
spelt as a healing food. Spelt’s popularity is due partly
grass, but some grew wild in earlier civilizations.
to its flavor and partly because it has a great nutritional
Other grains that are becoming popular,
profile. The rich flavor of this wheat is sweet and nutty.
quinoa (keen-wa), amaranth, flaxseed and buckwheat
It contains eight of the essential amino acids and is
are referred to as pseudo-grains or false grains. Most
naturally high in fiber. The chewy texture makes a
of these come from broad leaf plants and therefore are
satisfying pilaf or hot cereal. It has a high gluten
not considered a true grain.
content and can be substituted for all the wheat flour
History–Ancient Grains called for in a recipe.
EINKORN: It has been well documented that KAMUT (Ka-moot): Nicknamed King Tut’s wheat, it
einkorn is the first grain to have been domesticated, was originally cultivated in the Fertile Crescent area
possibly as early as 12,000 BC. Cultivated einkorn which runs from Egypt to the Tigris-Euphrates valley.
continued to be a popular crop during the Neolithic and Kamut is now a modern-day brand name that has
early Bronze Age (10,000 – 4,000 BC) giving way to been registered by a family in Montana. “Kamut” is an
emmer by the mid-Bronze Age. Einkorn cultivation ancient Egyptian word meaning wheat.
sustained its popularity in isolated regions from the It has a buttery, nutty flavor and is an ancient
Bronze Age into the early 20th century. At present, relative to modern-day durum. It is higher in eight out
einkorn is still grown in harsh environments and poor of nine minerals and contains 65 percent more amino
soil in France, Italy, Turkey and Yugoslavia. acids than other wheats. The protein level can be up to
Baked goods made with einkorn have a light, 40 percent higher than hard red wheat.
rich taste. The flour has 50 to 75 percent higher This wheat can be used as whole-grain or
protein than that of hard red wheats. The gluten ground into flour. The flour can be substituted equally
strength is similar to soft wheats, with a low for whole wheat flour.
absorption.
TRITICALE (Tri-ti-CAY-lee): Technically not an
EMMER: The second of the “ancient wheats” ancient grain, triticale is new in agricultural terms,
appears to have emerged on the scene about 10,000 dating back a mere 200 years. Although a true grain,
BC in Egypt. Emmer demonstrates a strong tolerance it is a hybrid grain crossed between rye and durum
to various climatic conditions. It is quite similar in wheat.
characteristics and flavor of einkorn. Triticale is higher in protein than other non-
The earliest civilizations initially consumed wheat flours and otherwise nutritionally similar to
emmer as a porridge before bread making was wheat. The berries can be precooked and mixed into
developed. While emmer flour does produce a dough, fixed as a side dish or ground into flour. While
satisfactory loaf of bread, the quality is not as good as you can bake bread from the flour, the dough tends to
bread made with common wheat. It is suggested to be weak and should be kneaded gently and only
use half emmer flour and half bread flour. allowed to rise once. Better yet, combine with wheat
flour to produce stronger dough.
History–Pseudo Grains:
Flaxseed flour or whole flaxseeds can be
found baked into products such as breads, muffins,
crackers, bagels and cereals, adding a pleasant, nutty
AMARANTH: A staple of the Incas and the Aztecs, flavor. Milled flaxseed, which has a fine granular
this pseudo-grain has been grown for thousands of texture, may be substituted for shortening or other oils;
years. The kernels are tiny—about 4,000 per a 3:1 ratio in baked goods is suggested. In yeast bread
teaspoon—but their nutritional impact is big. Amaranth recipes, replace 10 to 15 percent of the flour with
contains more protein, iron, potassium, phosphorous milled flaxseed and increase the amount of yeast by
and magnesium than other grains and is very high in 25 percent.
amino acid lysine. People who are allergic to gluten Two cautions: Flaxseed allergy, though rare,
can eat amaranth with no trouble. can be quite serious, so begin by adding only ¼
Amaranth has a pleasant, nut-like flavor and teaspoon a day to your food, and increase gradually if
toasting before grinding adds to the flavor. The seeds no reaction occurs. Flaxseed is high in fiber, so
may be used in bread recipes to add texture and increase water intake with it.
flavor, or can be popped like corn. They can also be
ground into flour, but, have no gluten for baking BUCKWHEAT: Buckwheat has nourished man
purposes, so you will have to mix amaranth with other since the eighth millennium BC. Buckwheat is used in
flours. The ratio would be 1:3 (¼ amaranth, ¾ wheat = much the same manner as grain and has many
1 cup) characteristics of grain. It is a fruit that is a distant
cousin of rhubarb. Its seed is triangular in shape and
QUINOA (KEEN-wa): A sacred staple of the ancient has an inedible black shell, which is removed before
Incan empire, quinoa is a nutritional powerhouse, processing. The kernel inside is known as groat and is
providing eight of the essential amino acids, assorted most commonly ground into a dark, gritty flour.
B vitamins, vitamin A, phosphorus, iron and calcium. It Buckwheat is used to make everything from pancakes
has a more delicate flavor than the other grains and to soba noodles. Buckwheat flour is often mixed with
can be added to pilafs, stews, salads or bread. Quinoa wheat flour to make bread and pancakes with its
can be found in the specialty section of supermarkets, distinctive nutty flavor.
gourmet food shops and health food stores.
Groats toasted in oil is commonly called kasha.
A botanical fruit of an herb plant, quinoa is not This method is used to remove buckwheat’s natural
a true grain. Therefore, it too is ideal for people who bitterness and to bring out a sweeter, nuttier flavor. In
are allergic to the gluten in wheat. the Middle East, kasha is a favorite side dish and
While quinoa originated from the Andes of breakfast cereal.
Bolivia and Peru, U.S. farmers harvest more than Buckwheat is a nutritional powerhouse and is
200,000 pounds of it each year in the Rocky about 70 percent carbohydrate. It has a high content of
Mountains. It has the whitest color and the sweetest fiber, protein, minerals and vitamins B1 and B2.
taste if grown above 12,500 feet. Quinoa can be
produced at lower elevations, but tends to be more
bittersweet in flavor.
FLAXSEED: The Babylonians cultivated flaxseed

as early as 3,000 BC, and later, Hippocrates used
flaxseed for relief of intestinal discomfort. Used as a
food and medicine in these earlier times, flaxseed is
again gaining favor because scientific findings
demonstrate its nutritional benefits in a balanced diet.
Flaxseed provides essential nutrients,
including protein, essential fatty acids, and vitamins
and minerals; and it contains both soluble and
insoluble dietary fiber.
19201 E. Mainstreet, Suite 103

Revised 2010
Parker, Colorado 80134
303/840-8787*Fax: 303/840-6877
Mail: wfc@wheatfoods.org
URL: www.wheatfoods.org

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Grains of truth about

GRAINS OTHER THAN WHEAT

FLAXSEED: The Babylonians cultivated flaxseed

19201 E. Mainstreet, Suite 103

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