Eat more ancient grains with these recipes

We hear a lot about ancient grains these days and that we should be eating more of them. If you are curious about the benefits of eating ancient grains and integrating more of them into your diet, here are some recipes that show you how to make the best of them.

The recent rise in popularity is very much more than food fashion or a fad—the ingestion of ultra-processed and refined wheat flour over the last century has caused all kinds of health problems in populations across the world. Our bodies are designed to digest the ancient grains we cultivated and cooked for thousands of years before the mass production of white flour took over our supply chains and our kitchens. Ancient grains are higher in nutrients and protein, and because they haven’t been refined, they are usually higher in fiber.

Ancient grains are becoming ever more available to even the most food deprived communities. They should be promoted widely as they often come from crops that are disease resistant, and much hardier, meaning they require fewer pesticides and fertilizers to grow, so there are benefits both for the individual and society at large in consuming more ancient grains. Here are recipes for preparing ancient grains as well as tips and tricks that can help you to make the most of them.

Spelt

Spelt, a close relative of wheat, has been cultivated by humans for over 7,000 years. It has a delicious nutty flavor and is light, making it a good alternative to wheat flour in baking, while also higher in protein, fiber, and zinc. Ancient grains appear in many regional Italian recipes and spelt is used in this traditional Italian spelt bread gnocchi, served with cherry tomatoes and capers.

Bulgur

Bulgur is a Middle Eastern wholewheat durum grain whose name literally means ‘cracked wheat’. It is generally cooked like semolina and used in both sweet and savory dishes. Like all ancient grains, bulgur has a higher protein and fiber content, but it is also higher in magnesium and manganese. Try this recipe for bulgur salad, which comes from Jordanian cuisine and works well as a starter.

Barley

First domesticated in the Fertile Crescent around 9,000 BC, barley is a hardy, drought resistant crop that is one of our oldest friends. It has incredible versatility and can be used in sweet and savory dishes. Check out chef Mark Moriarty’s recipe for a stout and roasted barley caramel custard tart, showcasing the best of Irish ingredients.

Farro

An ancient grain that is actually the grains of three different wheat species combined. It needs to be soaked and cooked for a long time, but it is worth it as it has a wonderful chewy texture and a high nutritional profile. Try this traditional recipe for farro with cannellini beans and parmesan chips. The recipe is in Italian, but it is very simple so you can follow the steps even without speaking the language.

Quinoa

Known as a pseudo grain, quinoa is an edible seed of a flower from a plant in the amaranth family. It is often said that quinoa is one of the healthiest foods you can eat as it is rich in protein, fiber, B vitamins, and other minerals. This recipe for tabbouleh, a Levantine salad that typically uses bulgur wheat, uses quinoa instead.

Buckwheat

Also known as saracen wheat, buckwheat is one of the oldest grains that we know of having first been cultivated in Siberia, Manchuria, and China, arriving in Europe in the 16th century. It has a low glycemic index and is naturally gluten free. Try this recipe for a gluten-free cake that combines the nutty flavor of buckwheat with tart lingonberries and sweet meringue for a show-stopping dessert.

Millet

There are many kinds of millet, including sorghum, finger, foxtail, pearl, barnyard, proso/broomcorn, and little millet as well as fonio. They all have slightly different characteristics in terms of flavor and texture, and nutritionally, but by-in-large they are all a source of protein and fiber, as well as several B vitamins, phosphorus, and magnesium. Try this saintly and sinful recipe for gluten-free brownies made with millet flour and peanut butter. Very simple and easy to make, but a rare treat for those who can’t usually eat wheat flour.