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caption91 goodnutrition. O nce upon a time, those of us seeking a  wholegrain-rich diet made the most of the  common varieties at our disposal, such as wheat, oats, corn, barley and brown rice. But now there’s  an exotic array of  even healthier alternatives popping up on  supermarket shelves, including ancient grains – which are free from modern scientific tampering – and pseudocereals – grain alternatives for those with gluten intolerances and coeliac disease. There are countless reasons why we should include a wide variety of wholegrains in our diets. According to the Grains & Legumes Nutrition Council, they’re a vital source of protein, B-group vitamins, vitamin E, antioxidants and minerals (including iron, zinc, magnesium and selenium). They are also quality carbohydrates which provide us with fuel and slow-releasing energy. Wholegrains are low GI, which helps keep our blood sugar in balance, and high in dietary fibre and resistant starch, both essential to bowel health. They’re medically proven to reduce the risk of heart disease, diabetes and obesity. As Sydney-based nutritionist Sonya Reynolds puts it, “Grains give a good bang for the buck.” The National Health and  Medical Research Council (NHMRC) Dietary Guidelines for Australian Adults recommends at least four servings of grain-based foods each day. To help you achieve that goal, we take a closer look at some of the exciting new alternative grains on our shelves. A vital source of protein and fibre, and brimming with vitamins, exotic grains are taking their place on supermarket shelves alongside the common staples, writes Bonnie Vaughan  gm0813gra2p91 - 90 2013-06-13T14:24:44+10:00

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caption90 gm0813gra2p1 - 90 2013-06-17T11:33:29+10:00

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captionphotography corbis / Getty images How to prepare Just add boiling water, cover and allow the couscous to swell for a few minutes, fluff up with a fork, season with salt and pepper and it’s ready to go. Because it’s so absorbent, couscous easily soaks up spices and flavours. What else you should know Moroccan couscous, made up of tiny grains, is the fastest-cooking, while the Israeli and Lebanese varieties both have larger pellets, so require longer cooking times. You can also find couscous in wholewheat form. Freekeh What it is An ancient Eastern Mediterranean grain harvested and roasted while  still young and green. Why it’s good for you Freekeh provides four times the fibre of brown rice. A CSIRO study also found that it produces a prebiotic effect, and that including it in the diet can help improve bowel health, ease constipation, and may reduce the risk of colorectal cancer. How to prepare Freekeh’s smoky, toasted taste will add a unique flavour to soups and casseroles – or make it the star of the dish as a pilaf or a risotto. What else you should know Cooked freekeh will remain fresh in the refrigerator for up  to eight days. Bulgur What it is This ancient grain from the Middle East is traditionally made from durum wheat kernels that have been boiled, dried and cracked. Why it’s good for you Bulgur contains more fibre than buckwheat, corn, millet, oats, quinoa or rice. It’s also rich in manganese, a trace mineral that helps neutralise harmful free radicals and support bone health. How to prepare Best known for bringing a  nutty chewiness to tabouli, bulgur’s hearty flavour and quick cooking time make it an ideal substitute for rice. You can also use it to add texture to soups, stews and salads. What else you should know Bulgur is usually sold parboiled and dried, with most of the bran intact. It needs no stirring wh

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caption93 Most grains will keep for one year or longer when stored in sealed, airtight containers in a cool, dry and dark location. Buckwheat and millet have shorter shelf lives of three to six months and are better kept in the refrigerator or freezer.  Millet What it is Descending from the Poaceae plant (land grass), millet is a tasty, versatile, easily digested, gluten-free wheat alternative. Why it’s good for you Millet has also been found to be helpful in controlling diabetes and inflammation. It’s especially high in tryptophan, an essential amino acid that acts as a precursor to serotonin, which helps regulate appetite, sleep patterns and mood. Animal studies have also shown that millet may help reduce triglycerides, keeping cholesterol levels down. How to prepare Light, sweet and pleasantly mild, millet can be made into pilafs, porridges and muffins or added to soups, salads and stews. It can be cooked in a variety of ways: toast it before adding boiling liquid to make it fluffy; let it stand for 10 minutes for a stickier texture; or grind it to make porridge and polenta. What else you should know Hulled millet is crunchier and takes a little longer to cook than unhulled (or pearled). Quinoa What it is Originating from the Andes, in South America, the quinoa seed sprouts from a plant related to the beet, chard and spinach family. Why it’s good for you Quinoa is manna from heaven for those with coeliac disease and the gluten-intolerant. It’s also good for vegetarians, vegans and weight watchers alike. It’s gluten-free and a complete protein – meaning it contains all nine essential amino acids required for a healthy diet. It also contains a high protein-to-carb ratio. How to prepare Always rinse quinoa well before cooking to remove the coating, which contains bitter-tasting saponins, a chemical compound found in plants. Its slightly s