Here is great news about all the newly-popular grains you see at the market!
(And, yes, I am still a volunteer with
Kids Eat Right! Check out their website.)
By Andrea Giancoli, MPH, RD
Next time you go shopping, help keep your family healthy by choosing
whole grains over refined grains. Whole grains (such as buckwheat, brown
rice, hominy and oatmeal) are more nutritious than refined grains
because they contain the fiber-rich outer bran layer, the
nutrient-packed germ and the starchy endosperm. Refined grains (such as
white bread, white pasta and white rice) contain mostly the endosperm.
In the past, whole grains were thought to provide mostly fiber to
promote digestive and heart health, but newer research has revealed that
they provide additional vitamins and minerals, plus high levels of
antioxidants and other healthy plant-based nutrients. No matter which
whole grain you prefer, make sure the ingredient list includes whole
grains or that the label reads "100-percent whole grain."
Here are five whole grains you've got to try! 
Amaranth
Gluten-free amaranth is considered a complete protein because it
contains all of the essential amino acids in proportions that humans
need, including lysine which other grains tend to lack. Additionally,
it's a good source of minerals such as iron, magnesium and zinc, plus it
offers some calcium and potassium. In South America, amaranth is popped
like miniature popcorn. In the United States, "Amaranth is most often
used as a flour," says Rachel Begun, MS, RDN, CDN, and "for kids it's
really good mixed in pancakes, breads and muffins."
Barley
Barley is a fiber powerhouse. Hulled barley has more fiber-rich bran
than pearled barley, although both contain beta-glucan soluble fiber
that "keeps blood sugar levels stable which is important for kids to
give them sustained energy," says Begun. Barley also contains selenium, a
powerful antioxidant. Barley is great added to soups or used to make a
pilaf. Barley can even be made into a hot breakfast cereal. Hulled
barley will take more time to cook than pearled barley, about 50 to 60
minutes.
Oats
Oats also contain beta-glucan fiber which can lower cholesterol and
help strengthen the immune system. Oats boast polyphenol compounds that
have antioxidant and anti-itch properties. Besides the age-old favorite
oatmeal for breakfast, oats can be added as a binder to meatloaf and
burgers. Oats also work well in baked goods including oatmeal cookies,
as a crunchy topping to crisps and crumbles, and even in casserole
dishes.
Quinoa
Like amaranth, quinoa is a complete protein and gluten-free.
Moreover, quinoa is an excellent source of magnesium and a good source
of zinc, iron and folate. Quinoa is fairly easy to prepare according to
Begun, "If you can you can boil water, you can make quinoa." Before
cooking, use a fine mesh strainer to rinse the quinoa and remove the
outer coating, called saponin, which can give the quinoa a bitter taste.
Quinoa is fun for kids because it pops in the mouth when chewed and
comes in several colors: beige, red, black and even purple. Mix quinoa
with beans or nuts for a tasty side dish, or add to salads and
stir-fries.
Teff
Of these five grains, gluten-free teff is highest in calcium and
protein. Teff is also a rich source of fiber, iron and thiamin. Teff
grains are tiny and have a mild nutty flavor. It's an indispensable
grain in Ethiopia where it's used to make the traditional flat bread,
injera, and it's grown in the United States in Idaho. Cook the grain
into a creamy hot cereal or a tasty polenta. You can also mix teff with
veggies for a side dish.
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