Grains and grain foods have been part of a hearty and healthy diet down the ages in many countries, including New Zealand. They are a great place to start when looking to make healthier choices. Wheat, oats, rye, millet, sorghum, quinoa, corn and barley are the most commonly eaten grains in New Zealand.
Recent food trends have seen other grains such as spelt, freekeh, emmer (farro) and eikorn become more popular (Source: Grains and Legumes Nutrition Council).
Consuming at least 4-6 serves of grain (cereal) foods per day is recommended for adults, while the amount recommended for children and adolescents depends on their age and sex. (AGHE, 2013).
Here are some on-trend grain options.
Since Foods Standards Australia New Zealand approved hemp for use as a food in 2017, it has gained popularity. Historically, hemp has been used as a source of fibre and oil. Hemp seeds contain protein, vitamins, minerals and polyunsaturated fatty acids, particularly omega-3 fatty acids. (Source: FSANZ, hemp seeds as food).
Hemp seeds are easy to eat and cook with, and they have a pleasantly nutty taste, like a cross between a sunflower seed and a pine nut.
How do I use it?
They don’t require cooking, soaking or crushing. But when ground, the powder is very fine and can be used to add depth and texture to sauces and reductions. It can also be used in baking along with regular flour. Seeds can also be cold-pressed into oil, which works as a dressing and drizzled on soups.
Dish ideas
While the seeds are appearing in salads and in burgers, combined with pea protein, they can also be ground up with water and turned in a non-dairy milk or cream that can be used in desserts.
While barley is used malted in beer and other distilled drinks, its appearance in recipes and dishes has increased in recent years as its nutritional benefits are recognised.
How do I use it?
It is used in soups and stews, bread and cereals.
Dish ideas
Barley risotto can be made in a similar process to using arborio rice if you soak it in cold water first. Unlike arborio, it does not require constant stirring.
Despite its name, buckwheat is not related to wheat. It has a unique triangular shape and an earthy flavour.
Buckwheat is referred to as the ‘pseudo-cereal’, meaning its nutritional profile is similar to and used in similar ways to true grains. (Source: Grains and Legumes Nutrition Council).
How do I use it?
It can be used in breakfast as toasted or raw, in soba noodles and as flour for pancakes. It can also be used in side dishes such as tabbouleh.
Dish ideas
To use in a salad, heat a non-stick pan over medium heat adding buckwheat and toasting for 2 minutes. Cool for 5 minutes before adding to a saucepan of boiling water. Simmer for five minutes, drain and refresh before spreading over a tray lined with paper towel. Toss with mixed roast vegetables and fetta.
It is actually the name of the process used to prepare any grain, usually wheat, which is harvested while green and then roasted. Because the grain is harvested young it has a higher nutrient content, including more protein, than mature wheat.
How do I use it?
Once cooked, freekeh is chewy in texture, much like brown rice. The flavour is quite strong and has an earthy, nutty taste. It can work for breakfast, lunch, or dinner, in salads, sides or pilafs.
Dish ideas
To make freekeh patties, combine salt and pepper to taste, a clove of garlic, two chopped spring onions, one tbsp of curry powder, and a tin of chickpeas, reserving the liquid from the chickpeas. Stir in one cup of cooked freekeh, with just enough of the reserved chickpea liquid to make a thick mixture that holds its shape when you squeeze it together. Shape into about 6 patties and sear on both sides in a hot frypan. Serve on a burger bun.
Farro is the Italian name for emmer which is an ancient variety of wheat. This ancient variety of wheat is used with the outer husk removed. Farro comes in whole grain, semi-pearled, and pearled varieties.
How do I use it?
Use farro in soups, salads, and stir-fries. Cracked farro does not require pre-soaking and takes about 15-20 minutes to cook.
Dish ideas
Cook a cup of farro in a large saucepan of boiling water until tender. Drain and set aside. Once cool, transfer to a bowl, then toss together with three large diced tomatoes, the finely grated rind and juice of half a lemon, sherry vinegar, a cup of coarsely chopped flat-leaf parsley, and coarsely chopped mint, two thinly-sliced spring onions, and season to taste. Serve with lamb chops.
