The Basics | Whole Grains

Wheat

Wheat and barley are the oldest cultivated food plants. Wheat and rice are the most common grains world wide. The tough outer hull of the wheat plant is indigestible, and is why wheat is cracked or ground into flour to make bread and noodles. Breads are baked and have a stiff, dry energy. They absorb moisture in the digestive tract. Cooked noodles have about the same nutritional value as bread but because they are cooked in boiling water, they have a flexible energy and add moisture to the body. Bulghur and cous cous are made from processed cracked wheat that has been pre-cooked and dried.

Rice

More than half of the people in the world eat rice at every meal. There are a variety of rices, the most commonly available rice in the United States are brown rice, sweet rice, and wild rice.(White rice is a processed brown rice.) Brown rice can be short or long grain. Short grain rice is grown in cooler climates, and is the main ingredient of the macrobiotic diet because it is a nutritionally sound and balanced food. Long grain rice is more yin, and grows in tropical climates. Rice flour is used for baking, rice noodles offer a refreshing change from wheat pasta. Puffed rice cereal, rice cakes and crackers are popular snacks. Sweet rice is sticky - it "sticks to your ribs"- besides being prepared whole like other grains, sweet rice can be used for mochi (cooked grains are pounded and baked into pastry-like pieces eaten as snacks), or can be fermented into amazake (sweet ambrosia creamy drink.) Wild Rice is the seed of an aquatic grass that grows in the Great Lakes region of the United States. Wild Rice is still harvested by Native Americans, in canoes, gathering the rice by hand. This makes it a precious and spiritual food.

There are two ways of growing rice - on dry land and in flooded paddies. Dry land rice grows much like other grains. Paddy rice accounts for 90% of all rice that is grown world wide, requires huge amounts of water and labor intensive attention. It also requires a lot of land to grow and must be transported great distances to markets. Rice has the energetic qualities of endurance and adaptability and has the power to control and mobilize the masses.

Quinoa

Quinoa is native to South America, and was the predecessor of corn in most corn cultures. It was the sacred food of the Incas. The tiny little grains of quinoa are yang, and grow in places where other grains could not survive. Very little water is needed to nurture this grain, giving it the energetic qualities of strength, determination, and natural ability to survive. Quinoa has more protein than other grains, in fact it contains all the essential amino acids so it is a complete protein. Also, quinoa cooks in less than 15 minutes! What more could we ask of a food?

Oats

Oats were once considered to be food for horses and poor people, but now they are one of the most popular foods of the natural foods movement. Native to Central Europe, oats are still a staple food in Scotland, Germany and northern Europe. They grow in cool wet climates, requiring a lot of moisture, like rice, but not much attention as rice. Oats have a warm, moist energy and because they are easy to digest, they are especially good for young children, older folks and those having difficulty gaining weight. The calming effect of oats helps high strung and stressed out people. Oats are a good source of protein, contain soluble gums that lower the level of cholesterol in the blood, they help stabilize blood sugar metabolism and regulate the bowels. Oats can also absorb salt so they are good for excess sodium problems. Oats come whole, cracked, steel-cut, rolled and as flour. All can be cooked into a thick satisfying hot cereal. Whole oats can be prepared like other grains. Rolled oats and oat flour make delicious pie crusts and cookies.

Millet

Millet is a tiny little yellow grain that is the most alkaline and most yang of all grains. A native of Asia, it once rivaled barley as the main food of Europe and was more popular than rice in 2000 BC China. Today millet is a staple food in northern China, India, Korea, and parts of Africa. It is easily digested and the high alkaline mineral content counteracts stomach acid. Millet is also good for spleen and pancreas disorders. It can grow in very arid conditions because it has the lowest water requirement of all grains. If there is not enough moisture in the soil, millet will go dormant until there is enough. This gives millet and those who consume it the qualities of hardiness and flexibility.

Buckwheat

Buckwheat is not related to wheat at all. Buckwheat kernels are dry fruits similar to the seeds of strawberries. Native to north Asia, Japan and northern Europe, buckwheat is a strong and robust grain that grows in cold, damp, windy climates, in difficult soils. It has very few bug and disease problems. This determination to grow and prosper even in tough situations gives those who consume buckwheat the energy to persevere. Buckwheat noodles, also called "soba noodles", common in Asian cooking, are a strong and satisfying alternative to wheat pasta. Buckwheat contains more proteins than most grains, is rich in iron and B complex vitamins, and is the best natural source of rutic acid, which helps arteries and circulatory ailments.

Barley

Barley is the oldest cultivated grain. Barley cultivation at 10,000 year old neolithic sites in the Middle East, Egyptian sites (4500BC) and numerous references in the Bible testify as to how long Barley has been an important part of people=s lives. In 400 BC Sumeria, barley was the monetary currency - so many sacks for a days work. Barley was a main food of the Greeks and of the gladiators. Today it is a staple in Tibet. In north America and northern Europe it is used primarily to feed livestock and make beer. It is hardy and adaptable, and can grow in hot or cold climates, withstanding both droughts and frost. Barley is a very nutritious grain, lower in fat than other grains. Whole barley is good in soups, stews, and cooked with other grains. Roasted barley makes a popular tea in Japan.