Millet
Buckweat
Barley

• Millet

Millet is a neutral easily tolerated grain whose consistency varies depending upon cooking method, it can be creamy like mashed potatoes or fluffy like rice. Additionally, since millet does not contain gluten, it is an ideal grain alternative for people who are gluten-sensitive. It also supplies fibre and bulk to the colon to help with peristaltic action. It is one of the least challenging grains available and would be the first grain of choice next to short grain brown rice when prescribing dietary changes to address dehydration and toxicity conditions.

Millet is tiny in size and round in shape and can vary in colour from white to grey to yellow to red. The most widely available form of millet is the pearled, hulled type, traditional couscous is made from cracked millet.

Millet is thought to have originated in North Africa, specifically in Ethiopia, where it has been consumed since prehistoric times.

The majority of the world's commercial millet crop is produced by India, China and Nigeria.
Millet is generally available in its hulled and whole-grain form. When purchasing millet one should ensure that there is no evidence of moisture.

Millet should be stored in an airtight container in a cool, dry and dark place, where it can keep for several months.

Millet is a very good source of magnesium, manganese, phosphorus and tryptophan. . It also contains moderate amounts of B1, B2, B3, B6, vitamin E, vitamin K, folate, pantothenic acid, calcium, copper, selenium, iron and zinc.

• How to prepare millet

Before cooking millet, rinse thoroughly under running water to remove any dirt or debris. After rinsing, add one part millet to two and a half parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 20 minutes. The texture of millet cooked this way will be fluffy like rice. If a more creamy consistency id desired, stir frequently adding a little water every now and then.

To impart a nuttier flavour to the cooked millet roast the grains first before boiling. To do this, place the grains in a dry pan over medium heat and stir them frequently. When they have achieved a golden colour, add them to the boiling cooking liquid.

Cooked millet can be served as a breakfast porridge to which nuts, seeds and fresh or dried fruits can be added.

Ground millet can be added to bread and muffin recipes using other flours as a base.
Cooked and chilled millet can be mixed with chopped vegetables and either chicken or baked tofu cubes with an extra virgin olive oil dressing, herbs and garlic.

• Buckwheat

Although many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens. I have included it in my selection because I think if one is avoiding wheat for its challenging aspects, then the other grain selections of rye, oats, and corn should be avoided also as they are fairly challenging too.

Buckwheat is an easily tolerated grain although not as neutral as millet. It is high fibre and a very good source of magnesium, manganese, and tryptophan. It also contains moderate amounts of B1, B2, B3, B6, vitamin E, folate, pantothenic acid, calcium, copper, phosphorous, selenium, iron and zinc.

Buckwheat is of similar size to wheat kernels. In order to be edible, the outer hull must be removed, a process that requires special milling equipment due to its unusual shape. Buckwheat is sold either unroasted or roasted, the latter often called "kasha," from which a traditional European dish is made. Unroasted buckwheat has a soft, subtle flavour, while roasted buckwheat has more of an earthy, nutty taste. Its colour ranges from tannish-pink to brown. Buckwheat is often served as a rice alternative or porridge.

Buckwheat is also ground into flour, available in either light or dark forms, with the darker variety being more nutritious. Since buckwheat does not contain gluten, it can be mixed with some type of gluten-containing flour (such as spelt or wheat) for baking. Buckwheat flour may be used to make buckwheat pancakes, especially for those allergic or intolerant to wheat.

Buckwheat is native to Northern Europe as well as Asia. Buckwheat is widely produced in Russia and Poland, where it plays an important role in their traditional cuisines. Other countries where buckwheat is cultivated commercially include the United States, Canada, and France

Whether purchasing buckwheat in bulk or in a packaged container, one should ensure there is no evidence of moisture. Buckwheat should be placed in an airtight container and stored in a cool dry place. Buckwheat flour should be always stored in the refrigerator. Stored properly, whole buckwheat can last up to 1 year, while the flour will keep fresh for several months.

• How to prepare buckwheat

Buckwheat should be rinsed thoroughly under running water before cooking, and any dirt or debris removed. After rinsing, add one part buckwheat to two parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 20 minutes.

Buckwheat flour can be combined with various other flours such as spelt or rice flour to make breads, muffins and pancakes.

Buckwheat can be substituted for hot oatmeal as a breakfast cereal, fruits and nuts can be added as desired.

Cooked buckwheat can be added to soups or stews to give them a stronger flavour and texture.

Chopped tofu or chicken, garden peas, pumpkin seeds and spring onions with some fresh herbs can be added to cooked and cooled buckwheat for a lunch or dinner salad.

• Barley

Although barley contains gluten, it is indigenous to the South West of England and may be better tolerated by individuals with wheat sensitivity or those following a rehydration diet. In any event, it would be far less challenging for the digestion than wheat. However, if a celiac picture is apparent then barley may not be tolerated, in which case non gluten grains must be used.

Barley is a versatile cereal grain with a rich nutlike flavour and a chewy, pasta-like consistency, the result of its gluten content. Its appearance resembles wheat berries, although it is slightly lighter in colour. Sprouted barley is naturally high in maltose, a sugar that is the base for malt syrup sweetener, and when fermented, as an ingredient in beer and other alcoholic beverages.

Barley can be found in various different forms,

Hulled barley: While the indigestible hull of the barley grain is removed, the bran is left intact, so hulled barley has a better nutritional content compared to other forms of barley.

Pearl barley: The whole barley grain has been intensely milled to produce pearl barley, which results in the removal of both its outer hull and its fiber-rich bran layer.

Pot/scotch barley: This form of barley undergoes more extensive milling than the hulled variety, but is still less processed than the pearled form and therefore retains a portion of its bran layer.

Barley flakes: Flattened and sliced, barley flakes are similar in shape to rolled oats.

Barley grits: Barley that has been toasted and cracked, barley grits are similar in appearance to bulgar.

Barley originated in Ethiopia and Southeast Asia, where it has been cultivated for more than 10,000 years. Barley was used by ancient civilizations as a food for humans and animals, as well as to make alcoholic beverages. In addition, since ancient times, barley water has been used for various medicinal purposes.

Since wheat was very expensive and not widely available in the Middle Ages, many Europeans at that time made bread from a combination of barley and rye.
Today, the largest commercial producers of barley are Canada, the United States, the Russian Federation, Germany, France and Spain.

Barley is generally available in its pearled, hulled and flaked form. Barley should be stored in a tightly covered glass container in a cool, dry place. Barley can also be stored in the refrigerator during periods of warmer weather.

• How to prepare barley

Barley should be rinsed thoroughly under running water to remove any dirt or debris. After rinsing, add one part barley to three and a half parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer. Pearled barley should be simmered for about one hour, while hulled barley should be cooked for about 90 minutes

Barley flour can be mixed with other flours to make breads and muffins that have a sweet and earthy taste.

Cracked barley or barley flakes can be used to make hot cereal, fruit and seeds or nuts can be added as required.

Chilled cooked hulled barley can be tossed with chopped vegetables and extra virgin olive oil and herbs dressing to make a cold salad.

Barley can be added to stews and soups to give them extra bulk and flavour.

Combine cooked barley and sautéed mushrooms for a pilaf.

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