Why Einkorn Flour?

Einkorn is an ancient grain that has remained largely unchanged for thousands of years. It has a nutty, slightly sweet flavor and is packed with nutrients, including protein, fiber, and essential vitamins like B6 and zinc. Einkorn is also lower in gluten than modern wheat, making it easier for some people to digest.

Steps to Make the Einkorn Dinner Rolls

1. Activate the Yeast
2. Combine Wet Ingredients
3. Mix in Einkorn Flour
4. Knead and Rise
5. Shape the Rolls
6. Final Rise
7. Bake
8. Cool and Serve

These rolls are best enjoyed fresh but can be stored in an airtight container for up to 3 days or frozen for longer storage.

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Einkorn Flour Dinner Rolls

Soft, fluffy rolls with the nutrition and digestibility of ancient grain Einkorn flour.

Course Side Dish

Cuisine American

Keyword dinner rolls, Einkorn, einkorn flour, einkorn rolls

Prep Time 30 minutes minutes

Cook Time 22 minutes minutes

Rise Time 40 minutes minutes

Total Time 1 hour hour 32 minutes minutes

Servings 12

Ingredients

• 3 1/2 cups einkorn flour
• 1 packet 2 1/4 tsp active dry yeast
• 1/4 cup warm water 110°F to 115°F
• 1 cup warm milk 110°F to 115°F
• 2 tbsp honey or maple syrup
• 1/4 cup melted butter or olive oil
• 1 large egg
• 1 tsp sea salt

Instructions

• In a small bowl, dissolve the yeast in warm water. Let it sit for 5-10 minutes until frothy. This step ensures the yeast is active.
• In a large mixing bowl, whisk together the warm milk, honey, melted butter, egg, and salt. Add the activated yeast mixture.
• Gradually add the einkorn flour, one cup at a time, mixing with a wooden spoon or dough hook. The dough will be slightly sticky, which is normal with einkorn flour. Avoid overmixing to preserve the grain’s delicate gluten structure.
• Lightly dust a clean surface with einkorn flour and gently knead the dough for 2-3 minutes until smooth. Place the dough in a greased bowl, cover with a damp cloth, and let it rise in a warm place for 1-2 hours or until doubled in size.
• Punch down the dough and divide it into 12 equal pieces. Shape each piece into a ball and place them on a parchment-lined baking sheet or in a greased 9×13-inch pan.
• Cover the rolls with a clean towel and let them rise again for 30-40 minutes until puffy.
• Preheat your oven to 375°F (190°C). Bake the rolls for 18-22 minutes, or until golden brown on top. For extra softness, brush the tops with melted butter right out of the oven.
• Cool and Serve: Let the rolls cool slightly before serving.

Tips for Success

• Measuring Einkorn Flour: Use a light hand when measuring einkorn flour. Spoon it into the measuring cup and level it off to avoid using too much.
• Hydration: Einkorn flour absorbs liquid differently than modern wheat, so adjust the liquid as needed. The dough should be slightly sticky but manageable.
• Serving Suggestions: Pair these rolls with homemade soups, stews, or a fresh garden salad. They’re also delightful with a dollop of honey butter or a drizzle of olive oil.

Why You’ll Love These Rolls

These einkorn rolls are not only delicious but also a healthier alternative to traditional bread. The rich, nutty flavor of einkorn flour adds a unique taste that’s hard to beat. Whether you’re introducing ancient grains into your diet or simply looking for a homemade bread recipe, these rolls are a wonderful choice. Give them a try and savor the goodness of an ancient grain in a modern recipe.

The post Ancient Grain Rolls Recipe with Einkorn Flour appeared first on Actionable Wellness.

In this blog post, we’ll explore the best ancient grains and how you can incorporate them into your cooking and baking, along with tips on using ancient grain flours.

What Are Ancient Grains?

Ancient grains are cereals that have remained largely unchanged over thousands of years. They are nutrient-dense, often gluten-free, and can be a great addition to a balanced diet. Some of the most popular ancient grains include:

• Quinoa: A versatile pseudo-grain that’s rich in protein and all nine essential amino acids.
• Farro: A type of wheat that’s higher in fiber and protein than modern wheat.
• Spelt: An ancient form of wheat, spelt has a nutty flavor and is often easier to digest than regular wheat.
• Amaranth: A tiny, protein-packed seed that’s also a complete source of protein.
• Millet: A small, round grain known for its mild flavor and high fiber content.
• Teff: A tiny Ethiopian grain that’s packed with iron, calcium, and protein.
• Kamut: A variety of ancient wheat that has a chewy texture and a rich, nutty flavor.

How to Use Ancient Grains in Your Cooking

Ancient grains are versatile and can be used in a variety of dishes, both sweet and savory. Here are some great ways to incorporate them into your meals:

1. Cook Them as a Side Dish or Base

Ancient grains can serve as a hearty base for salads, bowls, or stir-fries. Here’s how you can cook them:

• Quinoa: Rinse before cooking to remove its natural bitter coating. Boil 1 part quinoa to 2 parts water, cook for about 15 minutes, and fluff with a fork.
• Farro and Spelt: These grains need more water to cook than quinoa—typically 2-3 parts water to 1 part grain. Simmer for 25-40 minutes until tender.
• Amaranth: Cook in a 1:2 ratio with water or broth for about 20 minutes, and stir often as it cooks into a creamy consistency.
• Millet: Simmer in a 1:2 ratio with water for about 20 minutes until fluffy.
• Teff: Cook with a 1:2 ratio of water to grain and simmer for 10-15 minutes until the water is absorbed.

These cooked grains can be enjoyed as a hearty side dish or the base of a salad or bowl. Mix with roasted vegetables, nuts, seeds, and a flavorful dressing for a nutritious meal.

2. Use Them in Soups and Stews

Ancient grains can be used to thicken and add texture to soups and stews. Farro, barley, or quinoa works well in soups, providing a satisfying chew. Just add them to your soups during the final 15-20 minutes of cooking to allow them to absorb flavors and become tender.

3. Make Ancient Grain Pancakes or Waffles

Mix ancient grains into pancake or waffle batter for added flavor and texture. Try using spelt flour, which has a slightly nutty taste, or quinoa flour for a gluten-free option. Simply substitute these flours for part of the regular flour in your recipe to create a more nutrient-dense breakfast treat.

4. Bake with Ancient Grains

Ancient grains can also be used in baking to create bread, muffins, cookies, and other baked goods. When using ancient grain flour, be mindful of the following:

• Whole Ancient Grain Flour: This is made by grinding the entire grain, including the bran, germ, and endosperm, preserving most of the nutrients and fiber. It’s often heavier and denser than refined flour, so you may need to adjust the flour-to-liquid ratio in recipes.
• Gluten-Free Baking: Some ancient grain flours, like quinoa, millet, and teff, are naturally gluten-free and can be used in gluten-free baking. However, since gluten is what gives baked goods structure, you may need to add a binding agent such as xanthan gum or psyllium husk to hold everything together.
• Substituting Ancient Grain Flours: When using ancient grain flours, you can often replace up to 25% of the regular flour with the ancient grain flour in a recipe to start. This helps balance the texture and flavor while still achieving a delicious result.

Here’s a simple way to get started:

• Teff Flour: Great for adding a slight molasses-like sweetness to baked goods. It’s commonly used to make traditional Ethiopian injera bread, but it also works well in muffins, pancakes, and cookies.
• Spelt Flour: With its mild, slightly sweet taste, spelt flour can be used as a 1:1 replacement for regular wheat flour in many baking recipes.
• Kamut Flour: This flour is perfect for creating light, hearty bread with a slightly nutty taste. Kamut’s high protein content can give your baked goods a chewy texture.
• Amaranth Flour: Amaranth flour has a distinct earthy flavor and works well in small amounts in baked goods like cookies and bread.

5. Use Ancient Grains for Healthy Snacks

You can also use ancient grains to make healthy snacks. Try popping Amaranth like popcorn for a crunchy, high-protein snack. Alternatively, quinoa can be used to make crunchy granola bars or energy bites. This ancient grain granola is bomb.

Ancient Grain Snack Ideas:

• Teff Energy Bars: Combine teff flour with nuts, seeds, dried fruit, and natural sweeteners to create a wholesome, on-the-go snack.
• Quinoa Crackers: Use quinoa flour to make gluten-free crackers for a crunchy, nutrient-packed snack.

Tips for Using Ancient Grain Flours

1. Mix with Other Flours: If you find the texture or flavor of ancient grain flour too strong for your liking, try blending it with other flours such as oat, almond, or coconut flour. This will help balance the flavor and texture.
2. Adjust the Liquid: Because ancient grain flours are often denser than regular flours, you may need to increase the amount of liquid in your recipes. Add a bit more water, milk, or eggs to compensate for the difference in absorbency.
3. Experiment with Different Grains: Don’t be afraid to experiment with different types of ancient grains and flours. Each one offers its own distinct flavor and texture, which can enhance a wide range of dishes.

Incorporating ancient grains and flours into your cooking and baking not only improves the nutritional profile of your meals but also introduces new flavors and textures that can make your food more exciting. Whether you’re cooking a simple grain bowl, baking a loaf of bread, or trying your hand at making your own granola, ancient grains offer endless possibilities for healthy, delicious dishes. Experiment with these grains and flours today and discover how easy it is to embrace the past in your modern kitchen!

For more ancient grain ideas, check these out:

• Ancient Grains Bread Recipe
• Ancient Grain Recipes
• Ancient Grains Pizza

The post How to Use Ancient Grains and Flour appeared first on Actionable Wellness.

Is Rye an Ancient Grain?

Rye is considered an ancient grain. Ancient grains are those that have remained largely unchanged over the last several hundred or even thousands of years. They are grains or cereals that have been cultivated for centuries and have not been significantly modified by modern breeding practices.

Rye has been cultivated since the early Bronze Age and has a long history of use in Europe, particularly in the colder regions where it thrives better than other grains like wheat. It has been a staple crop for many ancient civilizations and continues to be valued for its hardiness, nutritional content, and versatility in baking and cooking.

In summary, rye is indeed an ancient grain, with a rich history and significant contributions to traditional diets and agricultural practices.

• Are Ancient Grains Healthy
• What are Ancient Grains?

Ancient Grains Rye Bread

If you want to make ancient grains traditional rye bread at home, here’s a basic recipe to get you started. You’ll need:

• whole grain dark rye or medium rye flour (depending on your tastes)
• whole grain spelt flour
• quinoa flour
• millet flour
• amaranth flour
• active dry yeast
• honey or maple syrup
• salt
• olive oil

You can also add caraway seeds, kosher salt, cocoa powder, brown sugar, pumpernickel flour, or vital wheat gluten if you prefer different flavors and textures. Once you start making bread, you’ll learn the different nuances of a little bit of difference in ingredients and you can decide if you like a darker color, a more chewy texture, or things like that the next time you make the recipe. I would also suggest some plastic wrap or parchment paper for your work surface and cooking surface. Also, some cooking spray is helpful as well. 

You are more than welcome to use a bread machine or stand mixer with the dough hook attachment for this recipe or knead it by hand. When I use a bread machine, I take it out after the first rise and do the second rise in a bread pan, and bake it in the oven. I like the look of the loaf and pieces of bread I get from that. Homemade rye bread is incredible. You are going to love the golden brown beauty that is hearty, full of flavor, and the best way to enjoy a sandwich. Once you start making homemade bread, you won’t want store-bought bread again. Here are the step-by-step instructions for this traditional rye bread. 

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Traditional Rye Bread Recipe

Rich, hearty rye bread recipe that will become one of your favorites. Full of fiber and nutrients and traditional ancient grains.

Course Side Dish

Cuisine American

Keyword homemade bread, rye, rye bread

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Kneading and Rising Time 2 hours hours 10 minutes minutes

Total Time 2 hours hours 55 minutes minutes

Servings 12

Ingredients

• 1 cup whole grain rye flour
• 1 cup whole grain spelt flour
• 1/2 cup quinoa flour
• 1/2 cup millet flour
• 1/4 cup amaranth flour
• 1 packet 2 1/4 tsp active dry yeast
• 1 1/2 cups warm water
• 1 tbsp honey or maple syrup
• 1 tsp salt
• 2 tbsp olive oil

Instructions

• In a large bowl, combine the warm water and honey. Sprinkle the yeast on top and let it sit for about 5 minutes until frothy.
• In a separate bowl, mix together the rye, spelt, quinoa, millet, and amaranth flours with the salt.
• Add the olive oil to the yeast mixture, then gradually add the dry ingredients, mixing until a dough forms.
• Knead the dough on a lightly floured surface for about 10 minutes, until it becomes smooth and elastic.
• Place the dough in a greased bowl, cover with a damp cloth, and let it rise in a warm place for about 1-2 hours, until doubled in size.
• Preheat your oven to 375°F (190°C).
• Punch down the dough, shape it into a loaf, and place it in a greased loaf pan. Let it rise for another 30-45 minutes.
• Bake for 30-35 minutes, or until the bread sounds hollow when tapped on the bottom.
• Let the bread cool on a wire rack before slicing.

Enjoy your homemade ancient grains rye bread as a nutritious and delicious addition to your meals!

This bread will store for a long time wrapped in plastic wrap and then put in a ziplock bag or wrapped in aluminum foil and stored in the freezer. Bread stores longer and better if it is frozen unsliced. Remember, homemade bread isn’t full of chemicals to make it sit on a shelf for weeks and months, so if you make your own, it only lasts for a day or two unfrozen. You can freeze it for up to 4 months if wrapped well in an airtight container.

Make sure to use precise measurement when making bread. It’s a chemical reaction and the bread won’t turn out well if your measurements are off. You are going to enjoy this amazing bread with a distinctive taste and earthy flavor. It’s one of our favorites. 

Is Rye Bread Heart Healthy?

Traditional rye bread can be heart-healthy, especially when it is made from whole-grain rye. Here are several reasons why rye bread is considered good for heart health:

High Fiber Content

• Whole Grain: Rye bread made from whole grain rye is high in dietary fiber, which can help lower cholesterol levels and improve heart health. Fiber helps reduce low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol.
• Satiety: The high fiber content also promotes a feeling of fullness, which can help with weight management, an important factor in heart health.

Nutrient-Rich

• Vitamins and Minerals: Rye bread is rich in essential nutrients such as magnesium, potassium, and antioxidants, which contribute to overall cardiovascular health.
• Phytonutrients: Rye contains phytonutrients that have anti-inflammatory properties, which can protect against heart disease.

Low Glycemic Index

• Blood Sugar Control: Rye bread typically has a lower glycemic index than wheat bread, meaning it causes a slower rise in blood sugar levels. Stable blood sugar levels are beneficial for heart health, reducing the risk of developing type 2 diabetes, which is a risk factor for heart disease.

Potential Blood Pressure Benefits

• Magnesium and Potassium: These minerals found in rye bread are known to help regulate blood pressure. Maintaining healthy blood pressure levels is crucial for heart health.

Gut Health

• Prebiotics: The fiber in rye bread acts as a prebiotic, promoting the growth of healthy gut bacteria. A healthy gut microbiome is linked to better heart health.

Choosing the Right Rye Bread

For the maximum heart health benefits, it’s important to choose the right type of rye bread:

• Whole Grain Rye: Look for breads labeled “whole grain rye” or “whole rye” to ensure you are getting the most nutrients and fiber.
• Minimal Additives: Opt for breads with minimal additives and preservatives. Avoid those with added sugars or unhealthy fats.

Incorporating whole grain rye bread into a balanced diet, along with other heart-healthy foods and regular physical activity, can contribute to overall cardiovascular well-being.

For more ancient grains recipes, check these out:

• Ancient Grain Bun Recipe
• Homemade Ancient Grains Cereal
• Ancient Grains Pizza
• Ancient Grains Granola Recipe
• Whole Grain Farro Bread Recipe

The post Homemade Traditional Rye Bread Recipe appeared first on Actionable Wellness.

aNCIENT gRAIN hAMBURGER bUNS

These ancient grains typically include spelt, millet, einkorn, barley, teff, freekeh, bulgur, sorghum, farro, Kamut, and emmer, among others. Unlike modern wheat varieties, which have been extensively bred and modified, ancient grains often offer a richer diversity of nutrition and flavors.

Many ancient grains are higher in protein, fiber, and various vitamins and minerals. They can add a depth of flavor, a variety of textures, and a certain heartiness to buns that you don’t usually find in products made from modern refined flours.

Ancient grain buns are increasingly popular in artisanal bakeries, specialty food stores, and health-conscious households, for their superior nutritional profile and their robust, unique flavors. They can be used in the same way as regular bread buns, perfect for sandwiches, burgers, or simply served on the side of a meal.

This ancient grain bun recipe represents a mix of culinary traditions, new and old. By using ancient grains, we tap into centuries of agrarian culture, drawing on the wisdom of ancient civilizations while also benefiting from modern baking techniques. This results in a product that is wholesome, delicious, and deeply satisfying. Whether you’re a seasoned bread maker or an adventurous eater, ancient grain buns offer a new way to appreciate the age-old tradition of bread making.

What are ancient grains

“Ancient grains” is a term used to describe grains and pseudocereals that have remained largely unchanged for hundreds or even thousands of years. Unlike modern grains, which have been selectively bred or genetically modified to improve yield and disease resistance, ancient grains are much closer to their original state when humans first started cultivating them.

Here are some examples of ancient grains:

1. Amaranth: Amaranth was a staple food of the Aztecs and has been cultivated for thousands of years. It’s a good source of protein, fiber, and micronutrients like manganese, magnesium, phosphorus, and iron.
2. Teff: Native to Ethiopia, teff is a tiny grain rich in protein, fiber, and a range of essential nutrients including manganese, magnesium, and phosphorus. It’s also a good source of vitamin C, a nutrient not commonly found in grains.
3. Farro: An ancient type of wheat from the Fertile Crescent, farro is rich in protein, fiber, and nutrients like magnesium, iron, and B vitamins.
4. Freekeh: An ancient variety of wheat, freekeh is harvested while young and green. It’s high in protein, fiber, and a variety of important nutrients.
5. Millet: Cultivated for thousands of years in East Asia, millet is versatile and drought-resistant. It’s also rich in fiber and micronutrients like magnesium and phosphorus.
6. Spelt: An ancient form of wheat, spelt is high in protein and fiber. It’s also a good source of vitamins and minerals, including B vitamins, zinc, and iron.
7. Sorghum: One of the most important cereal crops in the world, particularly in Africa and India, sorghum is drought-resistant and rich in fiber and antioxidants.
8. Barley: One of the oldest cultivated grains, barley is high in fiber, and also provides a good source of minerals like selenium, manganese, and molybdenum.
9. Einkorn, Emmer, and Khorasan wheat (Kamut): These are all ancient varieties of wheat, each with its own unique nutritional profile, but all are generally high in protein, fiber, and a range of vitamins and minerals.

While all grains have health benefits, ancient grains often have higher levels of fiber and protein than their modern counterparts. Additionally, some people find that ancient grains are more digestible and less likely to cause food intolerance symptoms. However, like all food groups, they should be consumed as part of a balanced diet.

Ancient grain bread

We love making ancient grain bread. It’s a staple in our household. And we find that my gluten sensitivity is not bothered by the ancient grains. When I eat modern wheat, I get a lot of inflammation and my joints are very painful. But when I stick to the Einkorn products my wife makes, I have no issues. I also do well with sourdough products as well.

Here is the ancient grain bread recipe she makes for us. I hope you enjoy it as much as we do. Remember, without as much gluten, the bread isn’t as chewy. So it’s a different experience than what you might be used to, but so much more flavorful!

For more ancient grain recipes, check these out:

• Ancient Grains Rice
• Ancient Grains Granola Recipe
• Ancient Grains Salad Recipes
• Ancient Grains Pizza
• Homemade Ancient Grains Cereal
• Are Ancient Grains Healthy

Ancient grain buns

This ancient grain bun recipe is not only super flavorful, they are a great foundation for burgers, sandwiches, and more. You can use Einkorn flour, we recommend Jovial, or get wheat berries and grind your own flour in a wheat grinder like we do. You can also use other types of flours such as kamut and experiment with what you like best.

Recipe notes:

• Make sure not to overbake them or they will be too crumbly. If they get too crumbly for you, toast them in a pan in some butter.
• These buns freeze great for several months if wrapped in an airtight container.

Einkorn flour hamburger buns

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Ancient Grain Buns

Soft, flavorful buns that are great for burgers or sandwiches.

Course Side Dish

Cuisine American

Keyword ancient grain buns, ancient grains, einkorn buns, einkorn flour

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Rising Time 3 hours hours

Total Time 3 hours hours 30 minutes minutes

Servings 12

Ingredients

• 1/2 cup warm water
• 2 1/4 teaspoons active dry yeast
• 3/4 cups milk room temperature
• 1/4 cup honey
• 2 teaspoons sea salt
• 1/4 cup butter, room temperature
• 2 large egg lightly beaten, room temperature
• 5-6 cups Einkorn flour
• 1/2 cup melted butter for brushing tops of rolls optional
• Sesame seeds to sprinkle on top optional

Instructions

• In a bread maker, place water, milk, honey, salt, eggs, and butter.
• Add 4 1/2 cups of einkorn flour.
• Add yeast and mix into flour.
• Set to dough and let mix for a few minutes, watching to see when it comes together if it needs more flour. Keep adding more flour until the ball sticks together and allow to finish dough cycle.
• Transfer dough to greased bowl, cover with with a wet towel and allow to rise for 1.5 hours.
• Remove dough from bowl, place on floured surface, punch down, and roll into a ball.
• Divide dough equally into 12 balls, place on a greased and floured surface.
• Cover with a kitchen towel and allow to rise an additional 1.5 hours.
• Preheat oven to 350°.
• Remove towel and brush with melted butter. Sprinkle with sesame seeds, if desired.
• Bake for 15-20 minutes, until golden brown.
• Allow to cool for an hour and then slice.

The post Ancient Grain Bun Recipe appeared first on Actionable Wellness.

Chewy, nutty, and oddly addictive, wheat berries found in any grocery store or health food stores deserve to emerge from their “hippie/granola” niche. These unprocessed whole wheat kernels offer consumers a chance to use them in three different ways: to cook as a grain, like rice; to sprout them for salads and cooked greens, or to grind them into flour. Feel free to use most wheat and grain berries interchangeably when making cooked recipes and for sprouting. Their differences become crucial only when you grind them for baking.

Both red and white soft wheat berries contain less protein and more carbohydrates than hard wheat berries. Cook them at a ratio of 3 cups liquid for every 1 cup grain. Soak them overnight and cook for 1 hour, or leave un-soaked and cook them for 2 hours. Soft white wheat berries, once ground, make suitable flour for pastries, pancakes, and other sweet cooking and baking recipes. Soft wheat berries, either white or red, can be used for everything from a cold salad or a warm, sweetened breakfast alternative to oatmeal.

Both red and white hard wheat berries take longer to cook than soft wheat berries; experiment with cooking times to determine your preferred texture. In general, hard wheat berries are much chewier than their soft counterparts. As with soft berries, cook 1 cup of berries to 3 cups of liquid.

Higher in gluten than other wheat berries, red wheat berries make ideal pizza and whole-grain bread when a ground for flour. Commercial bread makers, in fact, use the hard red wheat variety almost exclusively in the manufacture of 100 percent whole-wheat bread. Hard white wheat berries, however, are no less nutritious. They offer the baker a rare opportunity to make fresh “white bread,” which is actually a whole-wheat bread that tastes somewhat sweeter than that made with red hard wheat berries.

Wheat berries offer numerous health benefits:

• The bran part of the wheat kernel is high in fiber. A diet high in fiber can help with digestion and regular bowel movements. Fiber also helps in preventing constipation and can be beneficial in managing weight as it makes you feel fuller for a longer time.
• Wheat berries are packed with essential nutrients such as vitamins (like B vitamins), minerals (like manganese, selenium, and phosphorus), and antioxidants. These nutrients are crucial for a variety of bodily functions and help in maintaining good health.
• Consuming whole grains like wheat berries is associated with a lower risk of heart disease.
• The complex carbohydrates in wheat berries are broken down more slowly than refined grains, which helps to prevent rapid spikes in blood sugar levels. This can be particularly beneficial for people with diabetes or those at risk of developing the condition.
• The antioxidants and other bioactive compounds found in whole grains like wheat berries may reduce the risk of chronic diseases, such as certain cancers and type 2 diabetes.
• The fiber content in wheat berries can help in weight management by promoting satiety and reducing overall calorie intake as well as helping to lower cholesterol levels. Fiber also acts as a prebiotic, feeding the beneficial bacteria in your gut. This can help promote a healthy balance of gut flora, which is important for digestion and immune function.
• Wheat berries contain a good amount of protein for a grain, which can be particularly beneficial for those following vegetarian or vegan diets.
• The minerals like phosphorus and manganese present in wheat berries contribute to the maintenance and formation of healthy bones.

When incorporating wheat berries into your diet, it is important to remember moderation, especially if you are monitoring your carbohydrate intake. Additionally, people with celiac disease or gluten sensitivity should avoid wheat berries as they contain gluten.

What are wheat berries?

Each wheat berry kernel consists of three parts:

1. Bran: The outer shell that protects the seed. It’s high in fiber, which can aid in digestion and provide other health benefits.
2. Germ: The embryo, which has the potential to sprout into a new plant. It’s packed with nutrients, including B vitamins, protein, healthy fats, and minerals.
3. Endosperm: The largest part of the kernel, it provides energy to the germ. It is primarily composed of carbohydrates and also contains protein.

Wheat berries are small and slightly elongated, with a chewy texture and nutty flavor when cooked as in they are in this homemade cereal. They can vary in color from reddish-brown to tan, depending on the variety of wheat from which they are harvested.

Because they are in their most whole and natural state, wheat berries retain more nutrients than more processed forms of wheat, such as flour. They are often used in salads, soups, stews, and can be ground into whole-wheat flour for baking. We use ancient grain wheat berries in our home because the hybridization of wheat has added a lot more gluten and taken away some of the benefits. We keep the theory that the closer food is to how your great grandparents ate growing up, the better the food, or the close it is to the way God created it the better. We aim for a whole food diet that consists of real, healthy, unprocessed food.

Wheat berries are a versatile grain and can be used in a variety of culinary applications. They can be cooked by boiling or simmering in water or broth, similar to rice or other grains. Additionally, sprouted wheat berries are often used for their added nutritional benefits. Sprouting wheat gives it a number of benefits and reduces the anti nutrient properties that particularly modern wheat has. We’ll talk more about those a little later.

It’s important to note that wheat berries contain gluten, so they are not suitable for people with celiac disease or gluten sensitivities.

Is wheat healthy?

Wheat, particularly in its whole form, can be a healthy addition to the diet for most people. However, like any food, it should be consumed in moderation and as part of a balanced diet. Here are some factors that can influence the healthfulness of wheat:

• Whole vs. Refined: Whole wheat contains the bran, germ, and endosperm, and is richer in nutrients and fiber compared to refined wheat, which has had the bran and germ removed. Whole wheat can have various health benefits, such as reducing the risk of heart disease and type 2 diabetes, while refined wheat is less nutritious.
• Nutrient Content: Whole wheat is a good source of essential nutrients including B vitamins, iron, magnesium, and selenium. Additionally, it is high in fiber which can aid in digestion and help in managing weight.
• Gluten Content: Wheat contains gluten, a protein that can cause adverse reactions in some individuals. People with celiac disease or non-celiac gluten sensitivity should avoid wheat in all forms as it can cause a range of symptoms from gastrointestinal distress to more serious health issues.
• Glycemic Index: Whole wheat has a lower glycemic index compared to refined wheat, meaning it causes a slower rise in blood sugar levels. This can be beneficial for managing blood sugar levels, particularly for individuals with diabetes.
• Anti-Nutrients: Wheat contains phytates, which are considered anti-nutrients because they can bind to minerals and reduce their absorption. However, the impact of phytates on health is still a subject of research and they may also have some health benefits.

Einkorn wheat berries

Einkorn wheat berries come from Einkorn wheat, which is one of the earliest forms of cultivated wheat. The term “einkorn” is German for “one grain” because each spikelet on the plant contains only one grain, unlike modern wheat varieties which have multiple grains per spikelet. Einkorn is considered an ancient grain and is believed to have been first domesticated over 10,000 years ago.

Einkorn wheat berries have several distinctive characteristics and potential health benefits:

1. Einkorn wheat is generally higher in protein and nutrients such as vitamins and minerals compared to modern wheat varieties. It is particularly rich in carotenoids, which are powerful antioxidants.
2. Einkorn wheat contains gluten, but the gluten structure is different from that of modern wheat. Some individuals who are sensitive to modern wheat find that they can tolerate einkorn better, but it is still not suitable for people with celiac disease.
3. Einkorn is a diploid wheat, meaning it has two sets of chromosomes. Modern wheat varieties typically have more complex chromosome structures, which some suggest may contribute to the increasing rates of gluten sensitivity.
4. Some studies suggest that einkorn wheat may have a lower glycemic index compared to modern wheat, making it potentially more suitable for those managing blood sugar levels.
5. Einkorn wheat berries have a rich, nutty flavor that is often considered more flavorful and complex compared to modern wheat.
6. Einkorn wheat berries can be used in a variety of dishes, including salads, soups, and stews. They can also be milled into flour and used for baking bread and other products.
7. Einkorn wheat is often more resilient and adaptable to diverse and harsh environmental conditions compared to modern wheat varieties. This can make it a more sustainable option in some areas.
8. Einkorn wheat is also more likely to be glyphosate-free because most of it is grown in Italy where glyphosates are banned. Glyphosates are in chemical sprays such as Roundup.

Wheat berries vs farro

Wheat berries and farro are both whole grains that are often used in similar culinary applications. However, there are differences between the two in terms of origin, nutritional content, and texture. Here’s a comparison:

1. Origin and Types:
   • Wheat Berries: These are whole wheat kernels and can come from various types of wheat, including hard red wheat and soft white wheat.
   • Farro: Farro refers to three ancient wheat species – einkorn (farro piccolo), emmer (farro medio), and spelt (farro grande). Emmer is the most commonly used type of farro.
2. Nutritional Content:
   • Wheat Berries: Typically high in fiber, protein, and various vitamins and minerals such as B vitamins, iron, and magnesium. The exact nutritional content may vary depending on the variety of wheat.
   • Farro (particularly emmer): Similar to wheat berries in nutritional content but usually considered to have a slightly higher content of certain nutrients such as antioxidants. Farro is also high in fiber, and complex carbohydrates.
3. Texture and Taste:
   • Wheat Berries: They have a chewy texture and a slightly nutty flavor. They retain their shape well when cooked.
   • Farro: Farro has a somewhat chewier texture compared to wheat berries and has a nuttier and earthier flavor. The grains are plumper and often considered to have a more complex taste.
4. Cooking Time:
   • Wheat Berries: Generally take longer to cook, often requiring around 45 minutes to an hour of simmering.
   • Farro: Depending on the type of farro and whether it’s pearled (bran partially removed), semi-pearled, or whole, the cooking time can range from 15-40 minutes.
5. Gluten Content:
   • Wheat Berries: Contain gluten and are not suitable for individuals with celiac disease or gluten sensitivity.
   • Farro: Also contains gluten, so it is not suitable for those with celiac disease or gluten sensitivity. Like einkorn, emmer has a different gluten structure which some people find more tolerable than modern wheat, but it still contains gluten.
6. Availability and Cost:
   • Wheat Berries: Generally more widely available and often less expensive than farro.
   • Farro: Might be slightly less common and could be a bit more expensive, especially if labeled as an “ancient grain.”

Both wheat berries and farro can be nutritious additions to a balanced diet and can be used interchangeably in many recipes.

What You Can Do With Wheat Berries

Whole wheat berries are hard, whole kernels of wheat that can be used in a variety of ways. Cooked wheat berries have a sweet, nutty flavor and a chewy crunchy texture and have essential amino acids. Organic wheat berries are high in fiber and protein and make a nutritious breakfast cereal full of healthy fats or a substitute for rice and potatoes. Wheat berries can also be sprouted and used in salads.

Combine 1 cup of berries with 3 cups of water in a saucepan with a tight-fitting lid. Bring to a boil, and simmer for half an hour of cooking time. Remove from heat and let stand, covered, for eight to 10 hours. Alternatively, you can cook the wheat berries in a slow cooker for two to three hours on high, turn off the heat, and let sit overnight. The wheat berries are now ready to use as hot cereal or in other recipes.

Reheat cooked wheat berries and add milk, fruit and nuts, brown sugar, honey, or maple syrup, and serve as a hot breakfast cereal that is similar to oatmeal.

Substitute 1/2 to 1 cup of cooked wheat berries for the bread crumbs in meatloaf or stuffed pepper recipes. You can also use them to replace rice or pasta in minestrone or other soups and stews. Toss cooked wheat berries with chopped onions, peppers, carrots, olive oil, and balsamic vinegar and chill to make a delicious salad or side dish. Vegetarians can use wheat berries as a meat substitute in chili recipes.

Sprouting Wheat Berries

Wheatberry sprouts, like alfalfa or other sprouts, can be a nutritious addition to salads, sandwiches, or stir-fries. To sprout wheat berries, place them in a jar and cover them with water. Soak overnight. Drain and rinse the berries, then return them to the jar, covering the opening with cheesecloth. Lay the jar on its side in a dark place for two to four days, rinsing and draining the berries once each day, until sprouts reach a length of 1 inch. Place the jar on a sunny windowsill for one day, then enjoy. That’s another one of the great health benefits of wheat berries.

For more ideas about things you can make with ancient grains, check these out:

• Ancient Grain Recipes
• Ancient Grains Granola Recipe
• Ancient Grains Salad Recipes
• Ancient Grains Pizza
• Ancient Grains Bread Recipe

The post Health Benefits of Wheat Berries appeared first on Actionable Wellness.

What is ancient grain rice?

“Ancient grains” is a term used to describe certain types of grains that have been cultivated for thousands of years and have remained largely unchanged. Some examples of ancient rice varieties include:

1. Black rice (also known as forbidden rice): This rice has a deep black color and a nutty flavor. It was originally cultivated in China and was reserved for emperors.
2. Red rice: This rice has a reddish-brown color and a slightly nutty flavor. It is grown in many parts of the world, including Bhutan, India, and Thailand.
3. Wild rice: Although technically not a type of rice, wild rice is a type of grass that is often used as a grain. It has a nutty flavor and a chewy texture.
4. Basmati rice: This fragrant rice is often associated with Indian and Pakistani cuisine. It has a nutty flavor and a long, slender grain.
5. Jasmine rice: This rice is also fragrant and often used in Southeast Asian cuisine. It has a slightly sweet flavor and a soft, sticky texture.

These ancient rice varieties are often prized for their unique flavors, textures, and nutritional properties. They are also considered to be more sustainable and resilient than modern rice varieties, as they have adapted to their local environments over thousands of years. Check this out to see if ancient grains are healthy.

Ancient grains rice bread

Rice bread is a type of bread made primarily with rice flour instead of wheat flour. It is a great alternative for people who are gluten intolerant or have celiac disease. You can grind ancient rices in your wheat grinder or you can buy rice flour made of ancient rice such as black rice. Rice bread made with ancient grains would typically be a bread that combines rice flour with one or more of these ancient grains to create a more nutrient-dense and flavorful bread. Bread made with just rice can be fairly dry in texture.

The recipe for such bread may vary, but it would generally involve mixing the rice flour and ancient grains with water, yeast, and other ingredients to create a dough, which is then allowed to rise before baking.

Some variations may include adding other ingredients such as seeds or nuts to the dough, or using different types of flour to create a unique texture or flavor. Rice bread made with ancient grains can be a good option for those who are looking for a gluten-free alternative to traditional wheat bread, or who are interested in incorporating more nutrient-dense whole grains into their diet. Check out this recipe for Black rice bread combined with buckwheat.

Ancient grains rice mix

Ancient grains have been around for years and have nourished populations for generations. They can be cooked on their own or added to soups or combined with other foods. Ancient grains are unrefined so they have lots of nutrients and fiber that we need for health. They are also gluten-free. You can mix different grains together with ancient rice, but you will have to pay attention to how long each take to cook and how much liquid they need. If they have the same cooking time, you can cook them at the same time.

Mixing other ancient grains with ancient rice gives texture and flavor variety that is wonderful. So give it a try. I like to cook one right after the other if I want to make a mix, so I make sure each one cooked the right amount of time.

How do you cook ancient grains?

You can cook ancient grains in the instant pot. It’s easier and faster than other methods and it tastes great too. You can also use a rice cooker. Check the instructions on the package of grains and make sure to set the rice cooker or instant pot accordingly. You can also use the stove top.

For more ideas about ancient grains, check these out:

• Ancient Grains Bread Recipe
• Ancient Grain Bun Recipe
• Ancient Grains Granola Recipe
• Ancient Grains Salad Recipes
• Ancient Grains Pizza
• Homemade Ancient Grains Cereal

And if you are trying to eat fewer grains in your diet but you LOVE rice, check out this Cheesy Cauliflower Rice Risotto. It might help your cravings.

The post Ancient Grains Rice appeared first on Actionable Wellness.

Boxed cereal is made by extrusion but extruding ingredients can change the makeup of them causing the loss of a lot of the health benefits and nutrients. when you make your own, you can use any whole grain you want. And you can even use sprouted flour if you’re interested in that.

Learn how to make homemade ancient grain cereal with the ingredients you want, and you’ll never have to buy boxed cereal again. And you’ll reap the many health benefits of wheat berries.

How to make ancient grain hot cereal

There are a ton of great recipes for ancient grain hot cereal. We love hot cereal like oatmeal and eat it a lot. And you can do the same thing with ancient rice grains. But there are unlimited ideas of things you can do with ancient grains. And it’s easier than you might think to make them. You can even make them in the slow cooker. That’s what we like to do.

You can use amaranth, quinoa, whatever you like. We like to use a variety of grains for nutrient diversity in this porridge-like breakfast. And we use grains that cook around the same time. We serve it with a drizzle of milk and honey and toss on some fresh berries or dried fruit (dried cherries are our favorite) and toasted seeds. (My wife is allergic to nuts, but those would be great too if you can have them in your house, we do pumpkin seeds and sunflower seeds mostly). And my favorite way is to stir in some organic sunbutter into mine, but my wife doesn’t like it that way, she likes the crunch.

It only takes about 10 minutes to toss everything in the crock pot before bed and wake up to a wonderful hearty breakfast.

Nothing makes breakfast time easier than a slow cooker. Using ancient grains like millet, brown rice, or barley with milk provides a great source of protein to keep you fueled. Serve with a drizzle of warmed milk or cream. Add toppings like fresh berries, dried fruits, and chopped nuts. This recipe makes about 14 servings, so we cook it and eat it all week long. (My wife has a home daycare, so there are a lot of us in here, she will serve the cooked cereal to them once and the rest is for us)

• 1 cup barley
• 1 cup freekeh (or brown rice, or steel cut oats, whatever you have that you want to add)
• 1 cup millet
• 8 cups milk
• 2 cups water
• 1/2 cup raw sugar
• 1 stick butter
• 1 tablespoon vanilla
• 1 teaspoon salt

Coat the inside of the slow cooker with butter. Add all ingredients and stir. Cover and cook on low for 8 hours.

Fonio cereal

Another great idea for cooked breakfast cereal is this fonio porridge. I promise, you will love it! I tried it and I can’t get enough.

Einkorn cereal

There are several ways you can make einkorn cereal. You can use the wheat berries in the recipe we shared above. But you can also make a flaked cereal recipe with many ancient grains. My wife cooks with a lot of einkorn wheat, so we have it on hand all the time. She makes this flaked cereal with it also. She makes her own cereal! I’m always in awe of her. But you can do it too. She says it’s easy and she’s sharing her recipe with us here.

Ancient grains granola recipe

A quick and easy way to make homemade cereal is to make up a healthy granola recipe like this one and use it. You can either eat it dry, cook it up like you would oatmeal, or pour it in a bowl and pour milk over top. It’s delicious all three ways. You can also make these fun and adorable granola cups for a great breakfast treat. We really enjoy granola bars as well.

Homemade Flaked Cereal

• 6 cups of any kind of whole grain flour (or even gluten free flour)
• 1 tsp salt
• 2 cups whole milk yogurt
• 2 cups whole milk
• 1/2 c maple syrup
• 1 tsp vanilla
• 1/4 c butter (or coconut oil)

1. Whisk together flour and salt in a bowl.
2. In another bowl, mix yogurt, milk, vanilla, and maple syrup.
3. Pour them together and mix well.
4. Cover and set in the refrigerator for 18-24 hours.
5. Melt the butter and pour it over the dough. Mix well.
6. Preheat the oven to 300 degrees.
7. Grease 3 baking sheets or line them with parchment paper.
8. Roll the dough out on the prepared surfaces (if using parchment lined sheets, cover the top of the dough with another piece of parchment for rolling, if rolling on greased sheets, grease the rolling pin also) until dough is 1/8 inch thick.
9. In a large bowl, add flour, salt, and cinnamon or other spice (if using). Whisk together well to distribute the salt and cinnamon with the flour. Set aside.
10. In a separate bowl, mix together the yogurt and milk (or other liquid being used) and add in vanilla extract or another flavored extract, and sweetener, if using. Stir well.
11. Bake for 45 minutes to 1 hour on the center rack.
12. Allow to cool and then roll over it a few times with the rolling pin to break it into small pieces.
13. Store in an airtight container for 3-4 weeks.

Homemade Dry Cereal

If you want to make dry cereal out of whole grains that aren’t already ground into flour, you can make it this way.

• 2 cups cooked ancient grains (something like quinoa, farro, barley, freekeh, etc)
• 1/4 tsp salt

1. Heat your oven to 375
2. Spread the cooked grains on a baking sheet as evenly as possible, breaking up any clumps.
3. Sprinkle on the salt.
4. Bake 15-20 minutes (or longer if you want them crunchier), stir them at least twice during the cooking process.
5. Be careful not to get them TOO crunchy or burnt tasting. Sample them as you go and stop them when they are appealing to you. They will crisp up a little bit as they cool.

For more diet changes that help you have more energy, check these out. And for more Quick Breakfast Ideas for Healthy Mornings check this out.

For more ancient grain recipes, check these out:

• Ancient Grain Bun Recipe
• Ancient Grains Rice

The post Homemade Ancient Grains Cereal appeared first on Actionable Wellness.

Christina, Kent’s wife here, talking about the wonderful qualities of ancient grains and how we can use them.

Ancient grains are growing in popularity as people desire to eat healthier and everyone is getting more food sensitivities. Why is this? Because our world is increasingly unhealthy for our bodies and our bodies are trying to fight back.

Whole grains are grains with the bran and germ left intact so the grain still contains the nutrients that God intended them to have. We mess around with creation too much and we are unhealthier for it. Ancient grains have remained mostly unchanged by processing, hybridization, heavy use of glyphosate, or modification for thousands of years. I say, if it wasn’t broke, we shouldn’t have fixed it!

Studies have shown that ancient grain consumption has health benefits such as lower heart disease, better blood sugar control, and improved digestion.

What are the ancient grains?

What are ancient grains anyway? Click on the link above to find out all about what ancient grains really are.

Ancient grains rice

There are a few kinds of rice that are considered ancient grains:

• Red rice
• Black rice
• Wild rice
• Montina

Ancient wheat varieties

There are several ancient wheat varieties which do contain gluten of course, because they are wheat:

• Kamut has a chewy, nutty texture with grains two to three times the size of modern wheat.
• Freekah has an earthy, nutty taste, with a chewy texture like that of brown rice.
• Bulgar is cracked wheat like what you find in tabbouleh.
• Rye is lower in carbs and higher in vitamins and minerals than other wheat.
• Einkorn is the oldest wheat known.

Does farro have gluten

Farro has a different gluten structure than common wheat, which may make it more tolerable for those with a gluten intolerance. But it does contain gluten.

Some ancient grains that do not contain gluten include:

• Buckwheat
• Corn
• Job’s Tears
• Millet
• Oats (that are processed in a gluten free environment)
• Quinoa
• Sorghum
• Teff
• And of course, the different types of rice

Kamut benefits

Kamut may be especially beneficial for reducing blood sugar levels and heart disease risk factors like LDL (bad) cholesterol.

A study found that a kamut-based diet suppressed hormones that promote inflammation and reduced total cholesterol by 4% and bad cholesterol (LDL) by 8% as well as blood sugar by 4% compared to a semi-whole-grain diet.

Grains with protein

Quinoa’s known for its high protein content, and with good reason. Quinoa is a seed technically and not a grain. It contains 8 grams of protein per cup. It’s a completer protein providing all 9 essential amino acids your body needs. But there are more high protein grains:

• Spelt
• Kamut
• Teff
• Amaranth
• Wild rice
• Millet
• Couscous
• Oats
• Buckwheat

There are so many more wonderful benefits to ancient grains and whole grains for your diet including:

• Fiber to help lower blood sugar levels, as well as low density lipoprotein (LDL) cholesterol levels.
• Reduced risk of heart disease, stroke, and diabetes.
• Phytonutrients and antioxidants that fight inflammation, in turn helping to prevent chronic diseases and cancer.
• More vitamins and minerals than refined grains. 
• They are more filling and satisfying due to the intact bran and germ.  This means you’ll be less hungry and as a result, may eat less over the course of the day, which can lead to weight loss.
• Better health means lower health care costs (so when you’re looking at the price, also consider the price of doctors visits and medications).

Ancient grains recipes

You might be wondering how you can incorporate all of these wonderfully healthy ancient grains into your diet. Click on the highlighted link above for tons of great ancient grains recipes that will satisfy you and fill you up while they nourish you. And you can even learn How to Make your Own Flour. And you’ll reap the many health benefits of wheat berries.

• Ancient Grain Bun Recipe
• Traditional Rye Bread Recipe

The post Are Ancient Grains Healthy appeared first on Actionable Wellness.

Nutrition is so important for overall wellness and your fitness journey.

Ancient grains recipes

Ancient grains are grains that have not been modified or hybridized for generations. They are also lower in gluten (because increased gluten was bread into our modern wheat) and less contaminated with pesticides like glyphosate and others that are bad for our health.

Get your printable salad ingredient cheat sheet and smoothie ingredient cheat sheet here to balance your fruit and veggie creations every time!

Using them in recipes can be as simple as swapping them out in recipes you already cook, or you can pick one of these new recipes and learn how to make something completely different that you may enjoy more than you ever thought.

Most ancient grains are nutty, chewy, and a lot of them are even gluten-free. Grains can be a healthy part of your diet.

Ancient grains salad

A quick and easy chicken freekeh salad with crunchy cucumber, juicy pomegranate jewels, creamy feta, and fresh mint. It’s delicious as a meal, or a great side for this 2 ingredient tilapia or many other recipes.

This vegan spring grain bowl is packed with all the most vibrant and fresh flavors of spring!

This buckwheat salad features a perfect combination of nutty buckwheat groats with sweet roasted beets and orange. The addition of peppery arugula, salty feta, crunchy hazelnuts, and citrusy sauce makes this a healthy and full of flavor salad!

A colorful salad that is also good for you. Warm Farro Salad with Cranberries and Pistachios is a delicious winter salad loaded with vegetables served with a lemon vinaigrette. 

Sprouted buckwheat is higher in nutrients and easier to digest. It’s combined with in-season vegetables and basil pesto to produce a healthy quick & easy rainbow salad bowl, made in just 15 minutes. It’s gluten-free, dairy-free, nut-free, soy-free, oil-free & vegan.

This easy veggie barley salad is an easy-to-make side dish that’s full of color and simple flavors!

A warm sorghum salad paired with roasted kohlrabi, ginger gold apple, and fennel. This gluten-free vegan recipe is slightly sweet, comforting, and nourishing for the cold months ahead.

A quick & easy whole-grain side dish that packs in the flavor! An African Spiced Carrot Millet recipe that’s gluten-free, vegan, and allergy-free. Fluffy millet with carrot puree, carrot greens, cilantro, and fragrant savory African spices!

This Dandelion Beet salad features Kamut, an ancient Egyptian variety of wheat. This wheat berry has a great chew and low gluten content.

This easy spiced Kamut and chickpea salad is not only tasty but high in protein and fiber. Great as a side dish or vegetarian entree.

This simple hearty kale and farro salad with roasted butternut squash is tossed in a sweet and savory maple dijon vinaigrette. It makes a perfect side or main dish salad for fall and winter!

This barley chicken salad is perfect for lunch or dinner. Filled with barley, fresh veggies, and chunks of chicken. 

This farro salad is a fresh and colorful blend of grains, vegetables, olives, feta cheese, and herbs, all tossed in a homemade dressing. 

Easy Summer Millet Salad is an ancient grain gluten-free salad bursting with fresh heirloom tomatoes, cucumbers, and a zippy lemon Za’atar dressing. 

You can see that there are so many wonderful ways you can use ancient grains in salads. You’ll never get bored, and your health will thank you!

Don’t forget these ways to use ancient grains:

• Ancient grains granola
• Ancient grains bread
• Ancient Grain Bun Recipe

For more healthy salad ideas, check out:

• Steak salad with strawberry vinaigrette
• Greek pasta salad
• Sundried tomato pesto farro salad
• Picadillo chicken taco salad

Now for a joke: I hate cereal killers-they go against the grain. Ha ha ha!

The post Ancient Grains Salad Recipes appeared first on Actionable Wellness.

It’s Christina here, Kent’s wife. Granola is one of his favorite snacks, so he asked me to add a recipe to the blog so he can share it with you. Having snack ideas ready is a great way to stay on track with your health goals.

What are ancient grains anyway? They are grains that have remained unchanged with hybridizing and modification over the generations. Studies show that these unaltered grains are healthier for your body. And many of them are not contaminated with glyphosate. I love to use them because it makes me feel better about what I’m feeding my family. They taste great too. And there are a lot of varieties that make different flavors for your ancient grains granola. You’re going to love it!

Healthy protein granola

Many grains and seeds can be used interchangeably, so I have listed a few choices on several of the ingredients. If it calls for 1 cup, you can use part of one and part of another to add up to a cup as well.

We have been making ancient grains granola for years and it’s still a family favorite. It’s messy to make and takes quite a while, but it makes a lot so you won’t have to make it again for months. We scoop it up and put it in mason jars with lids so it stays fresh. Then we can just pull out one quart jar at a time and use it.

It’s nutty, crunchy, and satisfying. My whole family loves it.

Print

Ancient Grains Granola Recipe

Healthy granola that is nut free and full of unaltered grains that are tasty and good for you!

Course Snack

Cuisine American

Keyword ancient grains, ancient grains granola, granola, nut free

Prep Time 10 minutes minutes

Cook Time 2 hours hours

Total Time 2 hours hours 10 minutes minutes

Servings 20

Ingredients

• 2.5 lbs old fashioned rolled oats
• 1 c coconut oil
• 1 c raw sugar
• 1/2 c honey
• 1/2 c molasses
• 1 c quinoa, buckwheat, or amaranth
• 1/2 c sesame seeds or chia seeds
• 1 1/2 c toasted sunflower seeds
• 1 c toasted pumpkin seeds

Instructions

• Preheat oven to 225 degrees
• Mix all ingredients together
• Spread mixture on baking sheets in a thin layer.
• Bake 1-2 hours, stirring well every 15 minutes.

Storing Ancient Grains Granola

You can store this ancient grains granola in an airtight container for several weeks as long as you keep the moisture out of it. So the next time you want a delicious snack, make your own granola that you know the ingredient contents of such as organic oats, organic coconut oil, organic sunflower seeds, raw sugar, organic ancient grains, and organic pumpkin and sesame seeds. Even if you use a substitute ingredient from the original ancient grain granola with things such as maple syrup, organic quinoa flakes, or olive oil, you will have the perfect breakfast with a crunchy texture that is a delicious part of your daily diet. So enjoy this free granola recipe. It’s good stuff! 

Ancient grains cereal

I like to use this granola as cereal by just putting a little bit in a bowl and pouring milk over the top and eating it like any other cereal. It tastes great, has a lot of protein, fills me up, and I know what’s in it so I know what I’m putting in my body.

Ancient grains granola for cereal keeps me full a lot longer than any other kind of cereal and even more than eggs or other breakfast foods, so it’s a great help to keep my eating plan on track.

Homemade nut free granola bars

We make granola bars with ancient grains granola all the time. They are so good! Click on the highlighted link for the granola bar recipe and substitute sunbutter for the peanut butter if you can have seeds and either leave out the peanuts, or use seeds in place of them. Peanuts are actually not a nut but a legume. But many people are allergic to both.

These bars are crunchy and a little chewy. They are nutty and so tasty. My daughter begs for them all the time. You can even add dried fruit if you like or a few mini chocolate chips for a treat.

And you can use this granola to make these granola cups with yogurt if you like.

Ancient grains bread

I love making my own homemade bread. Check out this recipe for how to make ancient grains bread in the breadmaker. And check out this Ancient Grain Bun Recipe.

Getting used to using ancient grains is not as hard as you might think. You can even use them in salads! You can switch them out easily for a lot of things that you are probably already good at using. So give them a shot. You’ll be glad you did and you’ll know you’re eating pure healthy food! You’re worth it! Try this Sundried tomato pesto farro salad.

You can also make oatmeal balls like these for a nutritious breakfast and they can be prepped ahead so they are already ready! Or Easy Honey Oatmeal Recipe with Peanut Butter.

And you can make ancient grain cereals like these.

For more Easy Healthy Wellness Menu Ideas for Real Life, check this out.

The post Ancient Grains Granola Recipe appeared first on Actionable Wellness.