Grains

• Buckwheat• Quinoa• Spelt

Buckwheat (Fagopyrum esculentum)

• Fruit seed• Related to Rhubarb• Gluten Free• Nutty flavor• Packed with: – Fiber, magnesium, manganese, protein, copper,

potassium, selenium and niacin.

Buckwheat-What makes it unique?

• Rich source of Rutin-Type of Bioflavanoid . – Antioxidant– Helps body utilize vitamin C– May help inflammation/circulation problems

cause by free radical damage.

How to cook?

• 1 Cup Buckwheat to 2 cups water• 15-20 minutes• Remove from heat and let sit

How to Enjoy!– Replace whole wheat flour for pancakes, breads,

muffins– Cook buckwheat instead of oatmeal– Add to soups/stews– Make salad with seeds, green onions, peas.

Quinoa (Chenopodium quinoa or goosefoot)

• Quinoa (keen-wah)• Seed• Relative of spinach, chard and beets • Gluten Free• Nutty flavor, fluffy and slightly crunchy• Over 120 different varieties

What makes quinoa Unique?

• Complete protein!• Rich in Lysine– AA essential for healthy tissue growth/repair.

• Also good source of manganese, magnesium, fiber, potassium, copper.

• Good source of protein for Vegetarians.

QuinoaHow to cook?

• Measure and Rinse• 1 Cup quinoa to 2 cups liquid• Cooks in about 10-15 minutes

How to Enjoy?– Eat it chilled with pinto beans, pumpkin seeds, scallions.– Add nuts and fruits to quinoa for breakfast porridge– Ground quinoa for cookies/muffins– Quinoa Pasta– Add to favorite soups!

Spelt-(Triticum aestivum)

• Wheat Hybrid-more nutritionally robust cousin of wheat

• Contains Gluten• Broader range of nutrients/Heart Healthy! • Excellent source of Manganese• Good source of protein, copper and zinc.

Spelt-How to cook?

• 3 cups water to 1 cup spelt• Cover and simmer for ~1 ½ hours• Can replace whole wheat flour in:– Breads/Pastas– Cookies/Cakes– Crackers

• Can make delicious salads.

Grain

Spelt Quinoa Buckwheat

Manganese 2.12 mg 1.17 mg 0.68mg

Fiber 8 g 5g 5g

Phosphorus 291 mg 281mg 118mg

B3 4.99 mg 0.8mg 1.6mg

Magnesium 95mg 118 mg 86mg

Protein 11g 8g 6g

Copper 0.42 mg .36 mg .25mg

Potassium 277mg 318mg 148mg

RECIPES

Lentil Quinoa Salad• 1/2 cup quinoa• 1 1/4 cups water, plus 2 cups• 1/2 cup lentils• 1 teaspoon Dijon mustard• 2 tablespoons red wine vinegar• 1/4 cup vegetable oil• 1/4 teaspoon garlic powder• 1 lime, zested• Kosher salt and freshly ground

black pepper• 2 green onions, chopped• 1 tablespoon chopped fresh

cilantro leaves

Directions

• Put the quinoa in a sieve and rinse in cold water. In a large microwave-proof bowl with a cover, add the rinsed quinoa and 1 1/4 cups water. Cover and microwave on high for 9 minutes. Let it sit for 2 minutes then stir. Quinoa should be tender enough to eat, but with a little "pop" upon biting.

• Put the lentils in a sieve and rinse in cold water. In a saucepan, simmer the lentils in 2 cups water until the lentils are tender, but not mushy, about 30 minutes. Drain and cool.

• In a small bowl, whisk the mustard and vinegar together, and drizzle in the oil to make an emulsion. Add the garlic powder, lime zest, and salt, and pepper, to taste.

• To assemble the salad: In a medium salad bowl, mix the quinoa, lentils, green onions, and chopped cilantro. Top the salad with the dressing, toss to coat and serve.

Spelt salad with apple, parsley and carrots

Ingredients• 1/2 c chopped carrots• 1 c cooked spelt (or

wheat berries or hulled barley)

• 1/2 c diced red pepper• 1/4 c diced parsley• 1/2 c peeled and diced

kohlrabi• 1/2 c diced apple

Dressing• 2 Tbsp orange juice• 2 Tbsp extra virgin olive oil• 1 clove garlic, minced• 1/8 tsp dried ginger (or 1

tsp grated fresh ginger)Add salad dressing to bowl. Mix all veggies. Keep in fridge for at least two hours. Serve cold or room temp.

References

1) Jeong YJ, Choi YJ, Kwon HM, Kang SW, Park HS, Lee M, Kang YH. Differential inhibition of oxidized LDL-induced apoptosis in human endothelial cells treated with different flavonoids. British J Nutrition. 2005;93(5):581-91.

2) National Agricultural Library/USDA3) www.whfoods.com