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Natural nutrition 101

Besides wheat, there are many other grains to choose from including:

• Amaranth: This grain contains more protein than almost any other grain (28 g per cup uncooked).
  
  
• Barley: This chewy grain is great in soups or as a breakfast cereal and makes a great base for rice-pilaf’s, casseroles and marinated salads. When buying, look for pot barley or pearl barley.
  
  
• Buckwheat: Add this grain to cakes and pancake mixes as it is rich in potassium and B vitamins.
  
  
• Bulgur: This grain is actually wheat that has been parboiled dried and cracked.
  
  
• Corn and Corn Meal: This is the only grain which contains vitamin A.
  
  
• Couscous: This is a cracked wheat grain. When buying, look for couscous that is unrefined
  
  
• Kamut: (Pronounced "ka-moot"). A staple grain of the Pharaohs in Egypt 6,000 years ago, Kamut is a relative of durum wheat, has a sweet, nutty flavor and makes for great pasta.
  
  
• Millet: This grain is gluten-free and alkalizing when cooked. Serve the same way as rice.
  
  
• Oats: High in silica, oats can help to keep your skin, nails and hair strong, shiny and healthy.
  
  
• Quinoa: (Pronounced "kee-no-a"). A light and delicate grain that is rich in protein. Quinoa can be substituted for rice in recipes.
  
  
• Rice: The most ancient and nutritionally balanced grain, rice is one of the easiest foods to digest and is completely gluten-free (all varieties). It is also high in B vitamins and vitamin E.
  
  
• Rye: This grain has a strong, hearty flavor and has low gluten content.
  
  
• Spelt: This member of the wheat family lowers cholesterol, stimulates immunity and can help blood to clot.
  
  
• Triticale: (Pronounced "tri-ti-cay-lee"). This high-protein grain can substitute for wheat in any recipe.
  
  
• Wheat: A good source of fiber and B-complex vitamins, this grain dates back to ancient Asia. Most breads, pasta and baked goods use wheat as their main ingredient.

Read labels to ensure the product you are eating is made from the whole grain – the word whole should be the first ingredient listed. For example: “whole spelt flour”, “whole oat flour” or “whole wheat”.