Ancient grains are nutrient-dense, high in fibre and linked to health benefits like decreased cholesterol and lower risk of stroke. Discover some of our favourite ancient grains like farro, spelt, millet, bulgur and teff, and learn how to prepare and cook them.
Grown as they were many thousands of years ago, ancient grains pack a nutritious punch while being readily available on supermarket shelves and in whole-foods stores for keen foodies to embrace and enjoy in everyday cooking. More modern and common grains such as wheat, maize and rice which, over time, have undergone signifi cant refinement, hybridisation and genetic modification, can still of course be of benefit in the diet. However, as they deviate more from their original and natural state, so too can their nutrition.
Ancient grains such as amaranth, millet, einkorn, sorghum, freekeh, teff, spelt, bulgur, rye, farro, wheat berries, wild rice and kamut, however, remain largely unchanged or unrefined, offering unique properties in nutrition and diversity in flavour to meals too. If you’re keen to experience and connect with new ingredients that hold a beautiful connection to the past, ancient grains are your go-to.
Farro
Farro originated in the Mediterranean, and it has a mild nutty flavour and chewy texture quite similar to a brown rice. It boasts rich sources of protein, fibre, magnesium and iron. Farro is a variety of wheat and does contain gluten; however, the gluten component is shown to be far less than that of modern, refi ned wheat and potentially better tolerated by those with a mild wheat or gluten intolerance. It is not, however, appropriate for coeliacs.
Use farro whole rather than milled into a fl our. Two options of farro are often available: pearled and semi-pearled. Aim to purchase and cook with semi-pearled farro as it contains more of the outer bran and is thus a denser source of nutrients.
3 ways with farro
1. Swap arborio or brown rice for farro in your next risotto, a beautiful nutty flavour to team with the creaminess of parmesan and vegetables.
2. Sauté cooked farro with leftover roasted vegetables as a breakfast hash topped with an egg and a dollop of pesto.
3. Enjoy cooked farro among a wholesome mix of vegetables and beans in your next batch of minestrone soup.
Spelt
Spelt has a mild flavour very similar to traditional wheat, making it an easy swap for wheat-based dishes such as bread, pancakes, pastry and pasta.
It also holds a similar nutrition profile to common wheat and therefore contains gluten; however, as with many of its ancient grain siblings, spelt is richer in some nutrients, including zinc and protein. A higher zinc content in what can very easily become an everyday grain is beneficial for supporting immune system function and wound healing and for the synthesis of proteins and DNA. Also, zinc is required in higher quantities during stages of life such as pregnancy, infancy and early childhood. A great way to get more nutrients such as zinc into kids is with spelt. Slice of spelt sourdough, anyone?
Try whole spelt grain, rolled spelt and spelt fl our. Whole and rolled spelt grain has quite a tough texture and is best soaked overnight (fermented) or sprouted to ease digestion. Spelt flour can be found both in wholemeal