Whole grains are cereal grains that contain cereal germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm.
I am currently using a Hard Red wheat berry, but I cannot wait to eventually try some other whole grains. Here is a list of other whole grains you can mill, flake, or just munch as a snack. (and a little bit about each one)
Amaranth – this whole grain contains more than three times the average amount of calcium than other whole grains, and is high in iron, magnesium, phosphorus, and potassium. Plus, it is a protein powerhouse. It actually has a, “complete” protein in it. No more DGLS acronyms with this grain. (DGLS = Don’t Get Love Sick, which = Dairy+Grain+Legume+Seeds = when you combine any two of those together then you get a complete protein.) Last, but not least, its naturally gluten-free.
Barley – this grain has special health benefits that stem from high levels of soluble beta-glucan fiber. These beta-glucans reduce cholesterol, help control blood sugar, and improve immune system function. It is very high in fiber compared to other grains, but be careful when you look to buy barley, most varities in the US, are not true whole grains, try and look for hulled barley or hulless barley.
Buckwheat – is the only grain known to have high levels of an antioxidant called rutin, and studies show that it improves circulation and prevents LDL cholesterol from blocking blood vessels. This is also another naturally gluten-free grain. (Plus, who doesn’t like the, “The Little Rascals.”)
Corn – Did you know that corn has the highest level of antioxidants of any grain or vegetable? It is almost twice the antioxidant activity of apples! Be careful when buying it to mill, avoid labels that say, “degerminated” when looking for whole-grain corn, and look for the words whole corn.
Millet – this is a gluten-free grain that is high in antioxidant activity, and also especially high in magnesium. Millet is mostly used as a snack, it can be popped like popcorn. It is a substitute flour, where you would only use approximately 30% millet flour in a recipe.
Oats – Early introduction of oats in children’s diets may help reduce their risk of asthma. Oats are higher in protein and healthy fats, and lower in carbohydrates than most other whole grains. They also have great antioxidant, anti-inflammatory, and anti-itching activity.
Quinoa – this grain is supposedly the more nutritious option for gluten free diets. This is yet another grain that has a complete protein. Quinoa is also the highest of all the whole grains in potassium, which helps control blood pressure. Oh, and its pronounced KEEN-wah. Who knew?
Rice – White rice is refined, Whole grain rice is usually brown – but can also be black, purple, and red. Rice is one of the most easily digested grains. This makes rice ideal for those on a restricted diet or who are gluten-intolerant.
Rye – Rye is unusual among grains for the high level of fiber in its endosperm. The type of fiber in rye promotes a rapid feeling of fullness, making rye a good choice for people trying to lose weight.
Sorghum – this grain is very versatile and very popular with those with celiac disease. It can be eaten like popcorn, cooked into porridge, and ground into flour for baked goods. Sorghum can be substituted for wheat flour in a variety of baked goods, but remember you need xanthum gum or cornstarch for a binder, since it does not contain gluten.
Teff – this grain has twice the iron of other grains, and three times the calcium. It is also an excellent source of vitamin C. Teff is a gluten free grain and has many uses. It can be ground into flour, eaten as a snack, or added to cereals.
Wheat – Wheat Montana Farms and Bakery made its way into the Guinness Book of World Records for cutting, milling, making and baking a loaf of bread in just 8 minutes and 13 seconds. Do you suppose it was edible? (Sorry, I went for a fun fact here, figured everyone knew everything about wheat already.)
Actually, tomorrow’s post is on what types of wheat there are and which wheat is best suited for a certain purpose. This week for all of the recipes, we are using a Hard Red Winter Wheat. The second recipe we tried with our wheat was one of our traditional weekend breakfasts. Camp Pancakes!
I love watching the wheat berries descend into the mill…
Aaah, fresh flour!
quick tip, cover the opening of your hopper with a tea bag to discourage little bugs…
Now, make yummy pancake batter. (maple syrup, water, greek yogurt, fresh milled flour, baking powder, salt, free range eggs, and a hint of vanilla)
Put, Sugar Plum to work crushing almonds…
Add yummy ingredients to batter. (almonds, cacoa nibs, hemp hearts, banana, and frozen blueberries)
stir in the yummies… (do not over mix unless you enjoy smurf colored pancake batter)
pour on yon skillet/griddle…
Oh, they are that good!
See! Love a pancake.
2 cups fresh milled whole wheat flour
4 1/2 tsp baking powder
1/2 tsp salt
1/2 cup maple syrup
2 large eggs
1 cup greek yogurt
1 cup water
2 tsp vanilla
The Yummy Ingredients
1/2 cup crushed almonds
1/2 cup cacoa nibs
1/2 cup hemp hearts
1 chopped banana
1/2 cup frozen blueberries
Mix all dry batter ingredients in a bowl. Mix all wet batter ingredients in a separate bowl. Add wet ingredients with a spoon until their are no more dry spots; don’t over mix.
Pour Yummy ingredients into batter and turn them into the batter.
Heat a large skillet/griddle to medium heat. Lightly spray or rub oil to coat. Pour 1/4 cup of pancake batter onto skillet. When the bubbles start to settle and the edges begin to set, flip the pancakes.
~thank you for tuning in. If you missed yesterday’s post it was on Fresh Flour & Cheesy Crackers. Tomorrow, I will be talking about, “Which Wheat for What?”
Please remember there are so many wonderful ladies posting this week along with me on topics covering homemaking and mothering. You can visit my intro link here: 5 Day Series, or click on the picture below.