A WHOLE-GRAIN FOUNDATION

A perfect bowl needs a delicious and fiber-packed base. Here's the scoop behind these nutrient-dense foods, plus how to cook each grain.

- BY CAROLYN MALCOUN, BRIERLEY HORTON

All grains start out whole. Underneath an inedible shell, the seed or kernel of the plant is made up of three parts—the bran, germ and endosperm. The bran and germ contain fiber, antioxidants, B vitamins, protein and healthy fats, as well as minerals including folate and iron. The endosperm, the “meat” of the grain, serves as energy for the plant in the form of starchy carbohydrates. The mix of nutrients in these layers is what makes whole grains your allies for disease prevention, with greater intake linked to a lower risk of diabetes, some cancers and heart disease, as well as a healthy GI tract.

AMARANTH

Native to the Americas, amaranth was cultivated and consumed by the Aztec, Maya and Inca civilizations, per a 2022 article in Foods. Like quinoa, this ancient whole grain is often classified as a pseudocereal, because it is a seed from a different plant species than traditional cereal grains like oats and barley. Yet amaranth is prepared and eaten in the same way as common wholegrain cereals. Amaranth has a pleasant nutty flavor and thick consistency, making it ideal for sweet or savory porridges alike.

According to the USDA, 1 cup of cooked amaranth boasts an impressive 9 grams of protein. Unlike most grains, amaranth is a complete protein with a balanced composition of all nine essential amino acids, which are needed in sufficient amounts to build muscle, hormones, neurotransmitters and immune-supporting antibodies. But that’s not all. A 2022 study published in the journal Food Research International highlighted that amaranth seeds contain a protein peptide similar to lunasin, found in soybeans and known for helping prevent certain types of cancer.

BASIC RECIPE: Bring 1 1/2 cups water to a boil in a medium saucepan. Add 1 cup amaranth and reduce heat to a simmer. Cover and simmer until the water is absorbed, about 20 minutes. Makes 2 1/2 cups.