Ancient Grains: Nutritional Powerhouses

In today's world of processed foods and refined grains, it's easy to forget the incredible nutritional treasures that have sustained civilizations for centuries. Ancient grains like amaranth, teff, quinoa, and others offer a wealth of health benefits, making them a fantastic addition to any modern diet. Let's explore everything you need to know about these nutritional gems.

What are Ancient Grains?

Ancient grains are a class of grains that have remained largely unchanged for thousands of years, unlike modern wheat and rice varieties that have been heavily modified through selective breeding. This means they retain their original nutrient profiles, offering a unique and robust nutritional package.

Nutritional Benefits of Ancient Grains

• Rich in Protein: Ancient grains are a great source of plant-based protein, essential for building and repairing tissues. Amaranth, for example, boasts a higher protein content than most other grains.

• Packed with Fiber: Fiber is crucial for digestive health, maintaining cholesterol levels, and regulating blood sugar. Ancient grains often contain both soluble and insoluble fiber for optimal benefits.

• Excellent Source of Vitamins and Minerals: These grains are abundant in essential nutrients like iron, magnesium, zinc, and B vitamins, supporting energy production, immune function, and overall health.

• Gluten-Free: Many ancient grains, including amaranth and teff, are naturally gluten-free, making them a suitable choice for those with celiac disease or gluten sensitivities.

Amaranth: The Tiny Grain with Big Benefits

Teff: The Ethiopian Staple

Teff is a staple food in Ethiopia, known for its mildly sweet and earthy flavor. It stands out for these reasons:

• High in Resistant Starch: This type of starch supports gut health and promotes satiety.
• Great Source of Calcium: Important for strong bones and teeth.
• Iron-Rich: Supports oxygen transport and energy production.

Discover the Versatility of Bob's Red Mill 

Bob's Red Mill is a trusted brand offering a wide variety of high-quality grains. Their collection includes:

• Amaranth Grain
• Teff Flour
• Quinoa
• Millet
• Farro
• And more!

Browse the entire Bob's Red Mill Collection on Cozy Farm.

Creative Ways to Use Ancient Grains

1. Homemade Granola: Combine oats, amaranth, quinoa, nuts, seeds, and a touch of natural sweetener for a healthy and satisfying granola.
2. Grain Burgers: Use cooked teff or amaranth as a base for vegetarian burgers.
3. Soups and Stews: Add cooked ancient grains to hearty soups and stews for a nutritional boost and extra texture.
4. Stuffed Vegetables: Stuff peppers, zucchini, or squash with a savory mix of cooked ancient grains, vegetables, and herbs.
5. Energy Bites: Blend cooked amaranth or teff with dates, nut butter, and other healthy ingredients to create delicious energy bites.

Tips for Cooking with Ancient Grains

• Rinse Thoroughly: Always rinse grains before cooking to remove any natural saponins that can give a slightly bitter taste.
• Follow Cooking Instructions: Each ancient grain has its unique cooking method and ratio of grain to water.
• Experiment with Flavors: Add herbs, spices, and aromatics to your cooked grains for extra flavor.

Ancient grains are a true gift from the past. They offer incredible nutritional value, versatility in the kitchen, and the opportunity to diversify your diet. With readily available options like those from Bob's Red Mill, integrating these healthy grains into your meals is easier than ever.