whole grains

End Your Year with Buckwheat, the December Grain of the Month

Buckwheat is the December grain of the month. Despite its name, buckwheat is not a type of wheat; it is a seed that comes from a flowering plant related to rhubarb. Buckwheat is considered a whole grain thanks to its nutrient profile and culinary uses. Buckwheat is gluten free, a complete protein, and a good source of energy, fiber, vitamins B2 (riboflavin) and B3 (niacin), magnesium, phosphorus, and many other minerals. Buckwheat contains a high amount of rutin, an antioxidant also found in apples and citrus fruit, that helps to make blood vessels stronger and more flexible. A recent study completed in China found a positive relationship between buckwheat and gut health. Other studies have shown that buckwheat has a lower glycemic index response and is more satiating than grains like wheat and rice.  

buckwheat groats

Buckwheat is common cuisine in Asian and Eastern European countries because it grows in cold climates. Buckwheat groats can be found raw or toasted. Raw buckwheat groats can be cooked in water, broth, or milk and eaten like oatmeal (topped with fruit, nuts, etc.), used as the base of a grain bowl, or added to soups or salads.

a bowl of soba noodles

One of the most common ways to consume buckwheat is soba noodles. Eating a bowl of soba noodles before midnight on New Year’s Eve is a Japanese tradition that is thought to bring prosperity in the year ahead. Soba noodles can be eaten warm or cold, as the base of a salad or soup, or topped with kimchi.

Buckwheat flour is not only used to make soba noodles; it is suitable for muffins, pancakes, and other dishes, too.

If you have never given buckwheat a try, make a resolution to try this versatile and nutritious whole grain as you ring in the new year!

Written by Brittany Reid, Dietetic Intern, Marshall University

Reviewed by Jenny Lobb, MPH, RDN, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Sources:

Whole Grains Council. Buckwheat. https://wholegrainscouncil.org/whole-grains-101/grain-month-calendar/buckwheat-december-grain-month

Yao, D., Yu, Q., Xu, L., Su, T., Ma, L., Wang, X., Wu, M., Li, Z., Zhang, D., & Wang, C. (2022). Wheat supplement with buckwheat affect gut microbiome composition and circulate short-chain fatty acids. Frontiers in nutrition, 9, 952738. https://doi.org/10.3389/fnut.2022.952738

Whole Grains from Around the World

When it comes to grain foods, we often hear the nutrition advice to “make half our grains whole grains”. Whole grains contain the entire grain kernel, which includes the bran, germ, and endosperm. Refined grains, on the other hand, have undergone processing and no longer contain their bran or germ. This processing is done to give grains a finer texture and improve their shelf life, but unfortunately it also removes dietary fiber, iron, and many B vitamins. Many refined grains are enriched, meaning certain vitamins and minerals are added back; however, fiber is not added back to enriched grains. Therefore, it is recommended we choose whole grains as much as possible to get the nutritional benefits they provide.

Looking for whole grain options of your favorite grain foods like bread, crackers, cereal, and pasta is one way to make half your grains whole grains. Another way is to enjoy grains that are perhaps not as familiar. The Whole Grain Council provides a list of grains from A to Z and even features a different grain each month with a grain of the month calendar. How many grains on the list below have you tried? If your answer is “not many”, challenge yourself to try a new one this month, or even a new one each month throughout the year.

a skillet contained cooked whole grain couscous, chopped vegetables, raisins and feta cheese
Curried Couscous Salad
  • Amaranth
  • Barley
  • Buckwheat
  • Bulgur
  • Corn
  • Einkorn
  • Farro
  • Fonio
  • Freekah
  • Kamut
  • Kaniwa
  • Millet
  • Oats
  • Quinoa
  • Rice
  • Rye
  • Sorghum
  • Spelt
  • Teff
  • Triticale
  • Wheat
  • Wild Rice

Whole grains are grown and consumed all over the world. When trying a new grain, you may wish to try a traditional dish from a different county or region to better appreciate the global flavors of whole grains. For example, you could try an Ethiopian Veggie Loaf made with Teff, Algerian Whole-Wheat Couscous with Red Beans and Vegetables, Mediterranean Couscous Salad with Chickpeas, Curried Couscous Salad, Three Sisters Wild Rice Salad, Barley Hoppin’ John, Black Quinoa Asian Slaw or Italian Farro Soup – just to name a few ideas!

Do you have a favorite whole grain or a recipe that uses one of these grains? If so, please share it in the comment section below!

Written by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Katie Schlagheck, Family and Consumer Sciences Educator, OSU Extension Ottawa & Sandusky Counites

Sources:

Oldways Whole Grains Council. https://wholegrainscouncil.org/

USDA MyPlate. Grains. https://www.myplate.gov/eat-healthy/grains

An Ancient Appeal

Have you heard of “ancient grains”? Amaranth, einkorn wheat, farro (emmer wheat), Kamut (Khorasan wheat), millet, quinoa, sorghum,  spelt, and teff, to name a few. The term doesn’t have any biological, botanical, or nutritional meaning, but rather classifies a widely  debated group of grain and grain-like products. They are fun and easy to incorporate in meals and are packed with fiber and nutrients.

According to Oldways Whole Grains Council and Nutrition Exchange, based in Boston, ancient grains are those that have remained unchanged over the last several hundred years, possibly even thousands of years. This category of food products includes true grains, which are by definition hard seeds from a grass, like teff. Interestingly, it also includes pseudo grains, or seeds from non-grasses, such as quinoa, and other seeds, such as amaranth. Some rice products are at times included in this designation as well.

Ancient grains are growing in popularity for a variety of reasons. Among them, the variety of different textures, colors, and flavors they bring to dishes. Consumers are looking for healthy foods and, in some cases, alternatives to wheat or gluten-containing grains.

The nutritional benefits depend upon the particular grain; however most ancient grains are whole grains, meaning they are packed with bowl of uncooked quinoafiber and energy in the form of complex carbohydrates. Most are higher in protein then their cultivated relatives and many contain phytochemicals, B vitamins, vitamin E, magnesium, and iron. This grouping contains a number of non-wheat grains, which are gluten free.

Don’t be intimidated by ancient grains. Many are easy to cook and can be incorporated into foods in place of rice, stuffing, and other starchy sides. Ground products, particularly ancient wheats like emmer, Kamut (Khorasan wheat), and farro, can be used in place of wheat in a variety of baked goods. For tried and true recipe ideas and more information about individual grains, visit the Whole Grains Council.

Writer: Christine Kendle, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Tuscarawas County, kendle.4@osu.edu Reviewer: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu Resources Mayo Clinic. Whole Grains: Hearty Options for a Healthy Diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826. December 2022.

Oldways Whole Grains Council. Ancient Grains for Today’s Tastes. https://oldwayspt.org/system/files/atoms/files/WG15_AncientGrains.pdf. Accessed July 2023.

Webb, Denise. “Hottest Nutrition Trends of 2016: Ancient Grains”. Today’s Dietitian. August 2016. Volume 18, No 8, P 44.

Whole Grains Council. Ancient Grains. https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain/ancient-grains. Accessed July 2023.

The International Year of Millets

The International Year of Millets 2023. Rich in heritage, full of potential. #IYM2023

The United Nations General Assembly declared 2023 the International Year of Millets as an opportunity to raise awareness of the health and nutritional benefits of millets and their ability to grow in harsh, arid and changing climates.

So, what are millets?

Millets encompass a diverse group of small-grained dryland cereals including pearl, proso, foxtail, barnyard, little, kodo, browntop, finger and Guinea millets, as well as fonio, sorghum and teff. They were among the first plants to be domesticated and serve as a traditional staple crop for millions of farmers in Sub-Saharan Africa and Asia. They are deeply rooted in Indigenous Peoples’ culture and traditions and help guarantee food security in areas where they are culturally relevant. Millets are the leading staple grains in India, and are commonly eaten in China, South America, Russia, and the Himalayas. Millets are used in everything from flatbreads to porridges, side dishes and desserts, and they can even be fermented and consumed as an alcoholic beverage. In addition, millets can be ground and used as flour or prepared as polenta in lieu of corn meal. 

Millets can be found in white, gray, yellow or red. Their flavor is enhanced by toasting the dry grains before cooking. When cooked, millets fluff up like rice and they are described as having a warm, buttery or nutty flavor. They pair well with mushrooms, herbs, warm spices, scallions and squash. To prepare millet, bring 2.5 cups of water to a boil and add 1 cup of grain. Reduce the heat and let simmer for 20-30 minutes. For a creamier texture, add more water.

In the United States, millets are more often found in birdseeds than on our tables, but they are making a comeback as demand for ancient grains and gluten free options continue to grow. Millets are sometimes referred to as “nutri-cereals” because of the nutrients they contain: dietary fiber, antioxidants, protein and minerals, including iron. They are naturally gluten free and have a low glycemic index.

To learn more about the International Year of Millets, watch this 1-minute promotional video:

Watch the video on YouTube to view the text transcript.

If you have a favorite recipe for millets, please share in the comments below!

Written by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Katie Schlagheck, Extension Educator, Family and Consumer Sciences, Ottawa & Sandusky Counties

Sources:

Food and Agriculture Organization of the United Nations. International Year of Millets 2023. https://www.fao.org/millets-2023/en

Oldways Whole Grains Council. Millet and Teff. https://wholegrainscouncil.org/whole-grains-101/grain-month-calendar/millet-and-teff-%E2%80%93-november-grains-month

Oodles of Noodles

Picture of different noodle types

When asked what my favorite food is, my answer is always the same – Pasta! I love the variety of noodle types and ways it can be prepared. From pasta salad as a cold dish in the summer to warm chicken noodle soup in the fall and winter, pasta can be enjoyed at any time of the year!

Looking throughout history, it seems I am not alone in this love. Depictions of individuals making and eating pasta have been found all over the world, and in many different cultures. Artwork in a 4th century B.C. Etruscan tomb shows a group making a pasta-like food. Across the continent, people in ancient China were also making noodles around the same time as the Etruscans. Early colonists brought noodle-making to America, where they would cover their cooked noodles with cheese or a cream sauce.

Today, there are many alternatives to try in place of the commonly used noodle made of durum wheat. One popular method is making noodles from vegetables such as zucchini, summer squash, or spaghetti squash. These veggie noodles are created using a spiralizer or vegetable peeler and can have a similar shape and texture to traditional noodles, but are lower in carbohydrates and calories. They are also a great way to include more vegetables in your diet!

Another alternative pasta includes chickpea noodles. Chickpeas (also known as garbanzo beans) are a type of legume called pulses – great sources of protein, fiber, and many vitamins and minerals. According to the U.S. Dietary Guidelines, pulses are considered to be in both the “vegetable group” as well as the “protein group.” Pasta made from chickpeas generally does not contain wheat flour and is often compatible with special diets such as gluten-free, low carb, and vegetarian.

Pasta dishes can be a way to bring more whole grains into your diet as well. Many common pasta shapes are also available in whole wheat options. When looking at pasta packages in your local grocery store, look out for the whole grain stamp. This yellow stamp on the box will tell you if the noodles inside contain at least half a serving of whole grains.  

Whole Grain Food Stamps

When making pasta for your next dinner, be sure to pair your noodles with healthier sauces, herbs, and vegetables. Visit the Celebrate Your Plate website for some great recipes and ideas.

What pasta dishes are your family’s favorites?

Written by:  Jessica Lowe, Family and Consumer Sciences Educator, OSU Extension Pickaway County, lowe.495@osu.edu

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Sources: 

Celebrate Your Plate (2022). Recipes. https://celebrateyourplate.org/recipes?query=pasta

Garden-Robinson, J. (2017). Pulses: The Perfect Food. Northern Pulse Growers Association. https://www.ndsu.edu/agriculture/sites/default/files/2022-07/fn1508.pdf

Meehan, A. (2017). Oodles of Zoodles. Live Smart Ohio. https://livesmartohio.osu.edu/food/meehan-89osu-edu/oodles-of-zoodles/

National Pasta Association (n.d.). History of Pasta. https://sharethepasta.org/pasta-101/pasta-iq/history-of-pasta/

Oldways Whole Grains Council (n.d.). Identifying Whole Grains. https://wholegrainscouncil.org/whole-grains-101/identifying-whole-grain-products

Wheat Foods Council (n.d.). Classes of Wheat. http://wheatfoods.org/wp-content/uploads/2019/06/6classes.pdf

A World of Flavors

colorful plate of international foods

The world of nutrition spans different cultures. Have you ever considered celebrating and learning about different cuisines? Have you ever wondered what your plate would look like with Asian cuisine? Filipino cuisine? Latin American cuisine? The possibilities are endless. You can use MyPlate as a guide and  enjoy  various cuisines from all over the world.

The dietary guidelines recommend  consuming at least half your grains as whole grains, increasing your overall fiber intake. Sources include fruits, vegetables, and grains. It is  recommended to eat lean protein, which can be fish, chicken, beef, and other animal products. Healthy fats are important for heart health and can be found in nuts, seeds, and oils.

 Ginisang Gulay is a sautéed vegetable dish that has okra, squash, okra, eggplant, string beans, and shrimp. Shrimp is a protein that provides vitamin B12, selenium, and choline.  Pinakbet is also a great choice, since it contains vegetables with beans, a plant-based protein, and can be served with whole grain noodles. This dish is a 4-food group powerhouse!

Who doesn’t like yogurt? It contains protein, probiotics, and taste great! In the middle eastern dish Keshek, there is sundried powder yogurt and stir-fried lean ground beef. Double protein, double the yum! You can incorporate grains and fruit by adding a piece of whole grain pita bread and side of fruit. Now for an important question, who likes pancakes? I know I do! Besan cheela are savory pancakes made from chickpea flour and vegetables. In this dish you are getting grains, vegetables, and protein. All from pancakes, sounds too good to be true right?

One of my personal favorite dishes is the Salvadorean pupusa. The pupusa is made of masa or a corn cake texture and can be filled with different meats, cheese, topped with salsa, and curtido, a type of fermented cabbage. The curtido is fermented in vinegar and contains probiotics, which can help with gut health. From this dish there is protein when meat is added, dairy from the cheese, vegetables from the curtido, and grains from the masa.

All the dishes listed both demonstrate how you can still get your fruits, vegetables, protein, and grains from trying different international cuisine. Do these foods sound delicious?  

Interested in learning and trying more international foods? This month try cooking a new international food so you can learn how to cook with different ingredients. If you normally pan or deep fry, try baking, air frying, or grilling, which can reduce fat by 50-80%. On top of experimenting with new food you can also learn about the countries culture and symbolism of using certain spices and food pairings. Happy eating!

Written by: Ashley Denise Ascenio, Intern with Wood County Extension, Bowling Green State University Graduate Student in Food and Nutrition, asencia@bgsu.edu

Reviewed by: Susan Zies, Extension Educator, Family and Consumer Sciences, OSU Extension Wood County.