by Bob's Red Mill
When you’re focused on eating healthy wholesome food, you quickly find those great brands that just seem to get you. Bob’s Red Mill is one of those brands! Whether it’s gluten free flours or whole grains, we know we can find delicious healthy ingredients from that red label.
That’s why we’re so excited to be partnering with Bob’s Red Mill to bring us recipes, tips and tricks all month long. Below they’ve shared with us some of their favorite ingredients that we should all be using in our kitchens.
*Check out their Lemon + Mint Freekeh Salad Recipe and Nooch Crackers to try out some new adventurous grains!
From the Bob’s Red Mill Team:
Incorporating a new ingredient into your cooking can be intimidating, especially when it has an exotic name like “freekeh.” Freek-what?
To unveil the mystery of some lesser-known ingredients and divulge their magical health benefits, we’ve chosen five of our favorite ingredients that you should be using in your cooking.
Experimenting with your recipes and choosing more nutritious options is a whole lot easier than you may think, and here’s why!
MILLET
Millet is a slightly-sweet, gluten free whole grain that comes from ancient Asia. It’s surprisingly easy to cook and makes a hearty addition to a whole grain salad or as a substitute for rice in pilafs.
*Pro Tip: Millet can also be used instead of rolled oats to make a hot cereal that’s also gluten free.
Why we love it - Millet is unlike most other grains because it is easy to digest due to its alkaline composition. This property enables it to restore balance to the body’s acidity, a key factor in digestion.
A smooth digestion also comes from its high fiber content. Millet is an excellent source of dietary fiber, making it a great solution for those looking to add more fiber to their gluten free diet.
Millet is also very versatile; you can buy hulled millet, millet grits, and millet flour.
Check out this Millet Spring Roll Salad to try for yourself.
KASHA
Kasha is made of buckwheat kernels that have been hulled and roasted. Kasha is 100% whole grain and can be easily cooked in minutes.
Kasha can be used as a rice substitute or in soups. It’s traditionally used in many Eastern European dishes such as Kasha Varnishkes or Potato and Kasha Knishes.
Why we love it - Kasha is a good source of fiber and offers 5 grams of protein per serving, which keeps you feeling full longer. Getting enough fiber in your diet is also important for people who have diabetes, since fiber helps slow down the rate of glucose absorption.
Other noteworthy vitamins in this whole grain include manganese, magnesium, copper and zinc, which are all great for our immune systems. Kasha also contains all nine essential amino acids. This little grain definitely packs a strong nutritional punch.
Get some inspiration with this Kasha Yam & Carrot Soup. Just use some non-dairy yogurt and you’re in business.
FREEKEH
Step aside, quinoa. Another Middle Eastern staple, freekeh is making its way into American kitchens, and many consider it an even healthier option than quinoa.
Freekeh is simply a young green wheat that has been roasted and cracked. It has a chewy texture and earthy, nutty flavor, making it perfect for stews and hearty soups. Plus, it cooks in just 25 minutes.
Why we love it - Freekeh is high in fiber and is a good source of iron, while remaining low in fat. With twice as much fiber than quinoa, this super grain is delicious and nutritious.
The only thing quinoa has on freekeh is that quinoa is gluten free, while freekeh is made of wheat.
Try this Lemon + Mint Freekeh Salad to get your freekeh on! (we just couldn’t help it!)
WHEAT BERRIES
Wheat berries are the whole grain, unprocessed form of wheat. Wheat berries are hearty and take between 1 and 1-1/2 hours to cook on the stovetop. To cut down on cooking time, you can soak them like beans overnight and then boil for 50 to 60 minutes.
Wheat berries are also very affordable and can be bought in bulk at a grocery store or ordered online.
Wheat berries come in different varieties, including hard red wheat and soft white wheat. They can be used in hot cereals, salads, soups, or ground into fresh whole wheat flour.
Why we love it - These berries are not gluten free, but they certainly have high nutritional value. Wheat berries have high protein content, with 6 grams per serving, over 20 percent of your daily value of dietary fiber and 10 percent of your iron in each serving.
Try switching out wheat berries with your Thai Green Curry. It’s a super delicious substitute for your normal rice.
FARRO
Farro is a traditional Mediterranean grain which can be dated back to ancient Rome and is still popular in Italy today. Although Farro is not a whole grain (some of the bran has been removed), Farro is an ancient relative of modern-day wheat.
Farro is hearty and chewy, with a rich, nutty flavor. Farro can be used in stews, casseroles, salads, or in “farrotto,” an alternative to traditional risotto.
Why we love it - Farro is high in fiber and a good source of iron and protein. It also contains B vitamins, which are important for metabolic and brain health. Its high fiber content makes it easy to digest and heart healthy.
Farro also contains a carbohydrate compound called cyanogenic glucosides, which boosts immune system functioning and lowers inflammation. It’s a great grain for athletes since it breaks down slowly and keeps energy levels high longer.
Stay tuned for a delicious farro salad recipe. And in the meantime, try using farro in your Risotto.
TAKE THE LEAP!
If you are what you eat, we want to be a healthy and hearty whole grain with a range of nutritional benefits! Next time you’re at your local grocery store, substitute one of your go-to ingredients with a new alternative to elevate your cooking.
Food really can be both delicious and help you meet your daily nutritional needs!
