Download WHOLE BUCKWHEAT

WHOLE BUCKWHEAT
A native to Russia, buckwheat is another of the super
grains. It is not an actual grain, however, but an herb
belonging to the same family as sorrel and rhubarb.
Whole buckwheat groats are the raw kernels with their
inedible black shells removed. Whole grains are either
white (unroasted) or brown (roasted). The white groats
have a fairly mild flavor while roasted buckwheat has a
more assertive flavor.
Americans are most familiar with buckwheat as a flour
used to make pancakes. Because it contains very little gluten it is a good alternative for individuals
allergic to that protein substance. Buckwheat is high in all eight essential amino acids as well as
calcium and vitamins E and B.
Flour made from buckwheat seed is used to make pancakes in the United States, pasta in Italy, soba
in Japan and kasha in Russia.
Use buckwheat in breads, cereals, side dishes, pancakes and salads.
Nutrient content per 1/2 cup buckwheat groats
92 calories
20 g
carbohydrate
0.4 mg
manganese
1 g fat
3 g protein
1 g saturated fat
4 mg sodium
0 mg cholesterol
51 mg
magnesium
Recipes using buckwheat found in Chef Brad’s cookbook "Those Wonderful Grains".
MILLET
One of the super grains, gluten-free millet is probably one of the most versatile and nutritious of all
grains. Although it is the smallest of the familiar grain, millet surpasses whole wheat and brown rice
as a source for some B vitamins, copper and iron. It is usually tolerated by people with wheat
allergies.
Although in America it is primarily used as birdseed, millet is a staple for almost one-third of the
world’s population, particularly in disadvantaged regions of Asia and Africa.
Millet is easy to digest and is one of the most outstanding alkaline foods in the world. Soothing to
people on diets, it is recommended for those suffering from ulcers and colitis.
Millet has a bland flavor, but if toasted before boiled, tastes similar to hot buttered popcorn. It is
great as a meat substitute in soups and beans.
Use millet in cereals, breads, soups, salads and side dishes.
Nutrient content per 1 cup boiled millet:
284 calories
7 mg calcium
3 g dietary
fiber
8 g protein
240 mg
phosphorous
0 RE vitamin A 3.2 mg niacin
2 g fat, 0 sat fat
1.5 mg iron
.25 mg thiamin
0 mg cholesterol 5 mg sodium
.20 mg
rboflavin
0 mg vitamin C
149 mg
potassium
57 g
carbohydrate
Recipes using millet found in Chef Brad’s cookbook "Those Wonderful Grains".
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HARD WHITE WHEAT
This wheat is a cross between hard red wheat and soft white wheat. It retains the good qualities of
both. It is high in protein and since it is an alkaline-based grain, hard white wheat is easier for most
people to digest. Hard white wheat is the most popular for bread baking because it is high in gluten
and makes a very light loaf.
Nutrient content per 1 cup cooked wheat:
84 calories
9 mg calcium
78 mg
4 g protein
phosphorous
1 g fat, 0 sat fat .9 mg iron
0 mg cholesterol 1 mg sodium
3 g dietary fiber
0 mg vitamin C
0 RE vitamin A
1.5 mg niacin
.12 mg thiamin 99 mg potassium
.03 mg riboflavin 1 g carbohydrate
Recipes using hard white wheat found in Chef Brad’s cookbook "Those Wonderful Grains".