I have been searching for two things; a grain that has more protein and is a little more healthy than rice to take with me on camping and hopefully future backpacking trips. Since my old standby was Couscous and that is a wheat, therefore being gluten intolerant, I can't eat it any longer. I need a new easy to cook good tasting grain. I have been trying them out and have some favorites, but I can highly recommend all of these grains as good rice replacements for your dinner table. They are all better than rice to put in your system, will help you burn more calories and put less on your butt. For this purpose millet is my favorite thus far, it has a mellow slightly nutty flavor without any bitterness and is nice and soft when it cooks up with no crunchiness. The texture and slightly bitter tinge of Quinoa has been a turn off for me thus far in this usage, but in my defense I did try really really hard to like Quinoa.
I have also been looking for a grain that I can grow and harvest at on our property, that I could theoretically even process into gluten free flour for myself. Out of these grains it looks like Millet is going to win out as it is not only easy to grow but easy to harvest, requiring no special equipment on small scales. Buckwheat is also easy to grow and will replant itself if some plants are left standing - in fact its prolific in its growth, and since its a complete protein I was leaning toward usign it. But the complications in harvesting (husking to be specific) may prevent me from using it.
Millet
Millet in a field
The protein content in millet is very close to that of wheat; both provide about 11% protein by weight.
Millets are rich in B vitamins, especially niacin, B6 and folic acid, calcium, iron, potassium, magnesium, and zinc. Millets contain no gluten, so they are not suitable for raised bread. When combined with wheat, (or xanthan gum for those who are intolerant to gluten), they can be used for raised bread. Alone, they are suited for flatbread.
As none of the millets are closely related to wheat, they are appropriate foods for those with celiac disease or other forms of allergies/intolerance of wheat. However, millets are also a mild thyroid peroxidase inhibitor and probably should not be consumed in great quantities by those with thyroid disease.
Ready to be cooked millet.
Quinoa
Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, being secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%). Unlike wheat or rice (which are low in lysine), and like oats, quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source among plant foods. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned space flights.
Ground as a flour quinoa can be used in conjunction with other flours for raised bread as well as flat bread, however it is not well suited for bread making alone as it's consistency is similar to corn flour.
Buckwheat
Buckwheat contains a glucoside named rutin, a medicinal chemical that strengthens capillary walls, reducing hemorrhaging in people with high blood pressure and increasing microcirculation in people with chronic venous insufficiency. Dried buckwheat leaves used for tea were manufactured in Europe under the brand name "Fagorutin." Buckwheat contains D-chiro-inositol, a component of the secondary messenger pathway for insulin signal transduction found to be deficient in Type II diabetes and Polycystic ovary syndrome (PCOS). It is being studied for use in treating Type II diabetes. Research on D-chiro-inositol and PCOS has shown promising results. A buckwheat protein has been found to bind cholesterol tightly. It is being studied for reducing plasma cholesterol in people with hyperlipidemia.
Buckwheat is also a complete protein usually around 18g (This can be explained by a high concentration of all essential amino acids, especially lysine, threonine, tryptophan, and the sulphur-containing amino acids) in a serving and when ground fine can be used to make raised and flat bread. It is prolific in its growth its considered in a few states as a weed. It's kernels can be toasted then cooked like rice for a fluffy nutty flavored dish, known as kasha.
In recent years, buckwheat has been used as a substitute for other grains in gluten free beer. Although it is not a cereal, buckwheat can be used in the same way as barley to produce a malt that can form the basis of a mash that will brew a beer without gliadin or hordein (together gluten) and therefore can be suitable for coeliacs or others sensitive to certain glycoproteins.
Sorghum
Quinoa in a field.
Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, being secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%). Unlike wheat or rice (which are low in lysine), and like oats, quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source among plant foods. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned space flights.
Ground as a flour quinoa can be used in conjunction with other flours for raised bread as well as flat bread, however it is not well suited for bread making alone as it's consistency is similar to corn flour.
Photo Credit: blairingmedia - Wikimedia Creative Commons
Quinoa ready to be eaten.
Buckwheat
Field of Buckwheat
Buckwheat contains a glucoside named rutin, a medicinal chemical that strengthens capillary walls, reducing hemorrhaging in people with high blood pressure and increasing microcirculation in people with chronic venous insufficiency. Dried buckwheat leaves used for tea were manufactured in Europe under the brand name "Fagorutin." Buckwheat contains D-chiro-inositol, a component of the secondary messenger pathway for insulin signal transduction found to be deficient in Type II diabetes and Polycystic ovary syndrome (PCOS). It is being studied for use in treating Type II diabetes. Research on D-chiro-inositol and PCOS has shown promising results. A buckwheat protein has been found to bind cholesterol tightly. It is being studied for reducing plasma cholesterol in people with hyperlipidemia.
Buckwheat is also a complete protein usually around 18g (This can be explained by a high concentration of all essential amino acids, especially lysine, threonine, tryptophan, and the sulphur-containing amino acids) in a serving and when ground fine can be used to make raised and flat bread. It is prolific in its growth its considered in a few states as a weed. It's kernels can be toasted then cooked like rice for a fluffy nutty flavored dish, known as kasha.
In recent years, buckwheat has been used as a substitute for other grains in gluten free beer. Although it is not a cereal, buckwheat can be used in the same way as barley to produce a malt that can form the basis of a mash that will brew a beer without gliadin or hordein (together gluten) and therefore can be suitable for coeliacs or others sensitive to certain glycoproteins.
Photo Credit: Laitr Keiows - Wikimedia Creative Commons
Bowl of Buckwheat Porridge
Sorghum
Sorghum is cultivated in many parts of Asia and Africa, where its grains are used to make flat breads that form the staple food of many cultures.The grains can also be popped in a similar fashion to popcorn.
The species can be used as a source for making ethanol fuel, and in some environments may be better than maize or sugarcane, as it can grow under harsher conditions. It typically has protein levels of around 11 percent, enabling dependent human populations to subsist on it in times of famine, in contrast to regions where maize has become the staple crop. It is also used for making a traditional corn broom. Sorghum is also an important animal feed used in countries like the U.S., Mexico, South America and Australia. Good-quality sorghums are available with a nutritional feeding value that is equivalent to that of corn.
Sweet sorghum syrup is known as molasses in some parts of the U.S., although it is not true molasses.
Sorghum was ground and the flour was the main alternative to wheat in north China for a long time. Sorghum