Sifting through the varieties

Amaranth. Amaranth kernels are tiny. When cooked, they resemble brown caviar. It is gluten-free and has a higher level of protein than most grains. Popular in cereals, breads, muffins, crackers and pancakes.

Flaxseed. Although technically a seed rather than a grain, it nevertheless is prized for its health benefits. Research has shown it can help lower cholesterol. It can be eaten whole or used in baked goods.

Grano Polished durum wheat berries originated in Italy and are enjoyed in traditional Italian dishes.

Kamut. The trademarked name of an ancient wheat once grown in Egypt. Rich and buttery-tasting, this grain is grown on organic farms primarily in Montana.

Millet. In the United States, this is the grain most often found in bird feeders. Yet it's the leading staple grain in India and is commonly eaten in China, South America, Russia and the Himalayas. Millet has a mild flavor and often is mixed with other grains or toasted before cooking.

Quinoa. (keen-wah). Botanically a relative of Swiss chard and beets rather than a true grain, quinoa is native to South America, where it is grown in high altitudes. Quinoa is a small, light-colored round grain that cooks in about 10 to 12 minutes, creating a light, fluffy side dish. It also can be incorporated into soups, salads and baked goods.

Spelt. A variety of wheat that can be used in place of common wheat in most recipes. It has a nutty flavor and is higher in protein than common wheat. Anecdotal evidence shows that some people who are sensitive to wheat can tolerate spelt.

Teff. Ethiopians use this tiny grain to make the spongy injera flatbread. Nutritious and easy to grow, it is gaining attention for its sweet, molasseslike flavor and its versatility.

- Whole Grains Council and Bob's Red Mill

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Going with the Grain
Ancient varieties provide consumers with healthful, new options.
By Liz Atwood
Sun Food Editor
Originally published September 7, 2005