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

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