Ancient crops: A culinary guide
Amaranth is an Aztec pseudo-cereal that is high in fiber and protein, as well as multiple vitamins and minerals. It has a sticky, gelatinous texture and a nutty, slightly earthy and spicy flavor with peppery notes. It cooks up like a thick, creamy porridge with a bit of crunch.
Barley is a gluten-containing grain that packs in the fiber, some of which is the form of beta-glucan, a soluble fiber with recognized health benefits. Mildly flavored, the pearled variety is chewy, while whole barley is very chewy.
Buckwheat is not part of the wheat family and is gluten-free. It’s a dark red grain with an intense roasted, nutty flavor.
Einkorn, farro and spelt are basically the same grain. Names vary because of country of origin and genetic distinctions of wheat varieties. Because of the grain’s low-gluten content, it is often favored by those who cannot tolerate wheat. However, because of the low-gluten content, the grain is not typically used in bread production. It contains about 40% more protein and 15% less starch than commercial wheat, and is abundant in B vitamins and trace minerals, including iron. It has a nutlike flavor with a hint of sweetness, making it very versatile.
Freekeh is a high-fiber and high-protein young green wheat that has been toasted and cracked. It has a chewy texture with a smoky flavor.
Kamut is a wheat with about 30% more protein and more healthful fatty acids than traditional wheat. Though it’s not gluten free, some people who are allergic to wheat can tolerate kamut. It has a chewy texture and buttery, nutty, sweet flavor.
Millet is a tiny, gluten-free, seed-like grain that is easy to digest. It has a bland, neutral flavor and cooks up like rice.
Oats are inherently gluten-free; however, commercially rolled oats are often processed in facilities with wheat, making contamination possible. The steel-cut version is considered the “ancient” variety, as it is minimally processed and has a coarser texture and nuttier flavor than rolled oats.
Purple cornis cultivated from an ancient species of Andean purple corn. Rich in anthocyanins, polyphenols and flavonoids, purple corn can be used in the same manner as other corn ingredients and has the same corn flavor and texture.
Quinoa is a tiny, disk-shaped seed that is recognized as the only pseudo-grain containing all of the essential amino acids in a healthful balance, rendering it a complete protein. It has an unusually high ratio of protein to fiber and is high in potassium. This versatile light grain has a slight nutty flavor.
Sorghum is similar to corn. This gluten-free grain cooks up like rice and is light in color with a slightly sweet mild flavor.
Teff is a gluten-free grain best known for being high in calcium and fiber. It cooks up into a creamy texture with a sweet, nutty, molasses-like flavor.
