How do I cook with that?

For Many People, The Term “Ancient Grains” Conjures Up The Imagery Of Hardship:
mills and grindstones and brow sweat and open flame. And yes, they may be a bit more complicated than their
more modern counterparts, but the time it takes to figure them out is well worth your while. They tote myriad
health benefits, including high levels of protein, fiber, and other nutrients and low levels of cholesterol and simple
sugars. And each one brings a different interesting taste, texture and surprise to the plate.
Cooking with these staples of civilizations past is made easy by modern technology and kitchen conveniences.
For all of them, you just have to follow the basic rule: combine the grain with the correct amount of water,
bring to a boil, cover, and cook over low heat for the prescribed amount of time. When it’s done, it’s done.
Usually that means when it’s al dente, and all the water’s gone. Season, fluff with a fork and you’re good to go!
But since each grain is unique and comes with its own tricks, we’re going to embark on a bit of a cooking
crash-course to get you comfortable with the lot of them. Welcome to Ancient Grains 101.

1. Millet
   A versatile grain that originated in
   Africa, millet is most often prepared
   simply and served like rice. Millet
   is gluten-free and will keep in the
   pantry for two months, or up to six
   months in the refrigerator or freezer.
   

   Cooking time:
   20-30 minutes
   
   Liquid per cup of grain: 2.5 cups

   Recipes to try:
   toasted grain pilaf,
   millet paella, creamy millet grits

2. Wheat Berries
   Wheat berries are the raw kernels
   of wheat that have been stripped
   of their inedible outermost hull.
   They are the least processed form
   of wheat and are naturally rich in
   pholate, calcium and other nutrients
   that are lost in refined flour
   products.
   

   Cooking time:
   90-120 minutes
   
   Liquid per cup of grain: 3 cups

   Recipes to try:
   wheat berry stuffed
   squash,
   wheat berry
   asparagus salad, wheat berry
   pudding

3. Amaranth
   Amaranth was a dietary staple and
   an important aspect of religious
   ritual for the Aztec people prior to
   colonization. Actually not a grain,
   amaranth is a highly nutritious,
   gluten-free seed with a fiber
   content triple that of wheat. Besides
   boiling amaranth, you can also pop
   it like corn over high heat.
   

   Cooking time:
   20-25 minutes
   
   Liquid per cup of grain: 2.5-3 cups

   Recipes to try:
   lentil and
   amaranth fritters,
   amaranth
   “polent,” amaranth yogurt
   parfait

4. Farro
   Farro is the Italian name for an
   ancient strain of hard wheat from
   the Fertile Crescent. It comes in
   pearled and semi-pearled options.
   Choose semi-pearled if you want
   more of the nutrient-rich bran
   intact.
   

   Cooking time:
   20-40 minutes
   
   Liquid per cup of grain: 2 cups

   Recipes to try:
   farro risotto,
   kale and farro salad,
   savory breakfast
   farro with leeks and eggs

5. Spelt
   Spelt is a more nutritionally dense
   cousin of wheat and was one of
   the first grains ever to be used
   for bread. It’s particularly hearthealthy
   with cholesterol-reducing
   fiber and high levels of niacin.
   Despite containing less gluten and
   being more easily digestible than
   wheat, it’s still unsuitable for those
   with a gluten intolerance.
   

   Cooking time:
   90 minutes
   
   Liquid per cup of grain: 3.5 cups

   Recipes to try:
   mushroom and spelt soup,
   carrot and spelt salad
   with cumin, vanilla spelt porridge

6. Quinoa
   Quinoa is not actually a grain at all,
   but the seed of a broadleaf plant
   related to beets, spinach and Swiss
   chard. The Ancient Incas thrived
   on it in the Andes for thousands
   of years before modern cultivation
   took over. Available in brown, red
   and black varieties, quinoa has the
   highest protein content of any grain,
   containing all essential amino acids.
   

   Cooking time:
   15-20 minutes
   
   Liquid per cup of grain: 2 cups

   Recipes to try:
   red lentil and
   quinoa soup,
   black bean and
   quinoa tacos, chicken and
   veggie quinoa skillet

7. Kamut
   Kamut is a brand name for an
   ancient, recently revived strain of
   wheat known as Khorasan wheat. It
   was rediscovered in Egypt in 1949,
   but its true origins remain unknown.
   Kamut’s larger kernels have a sweet,
   almost buttery flavor, most likely due
   to its relatively rich fatty acid profile
   and high protein content.
   

   Cooking time:
   60 minutes
   
   Liquid per cup of grain: 3 cups

   Recipes to try:
   kamut tabbouleh,
   kamut pilaf, baked zucchini filled
   with kamut and olives

8. Sorghum
   Until recently, sorghum was primarily
   grown as feed for livestock in the U.S.
   But in the rest of the world, especially
   Africa, sorghum has long been used to
   make porridge, flour and beer. Rich in
   dietary fiber and gluten-free, it has a
   nutty, slightly sweet taste and is about
   the size of Israeli couscous.
   

   Cooking time:
   60 minutes
   
   Liquid per cup of grain: 3 cups

   Recipes to try:
   spiced butternut
   squash sorghum salad,
   sorghum
   risotto, Mexican flavors
   sorghum bowl