Despite the fact that breast cancer gets all the press, heart disease is actually the number 1 cause of death for American women, killing more each year than all types of cancer combined.   In an effort to raise awareness about this often silent killer and to encourage all women to take their heart health seriously, the first week of February, from the 1^st to the 7^th, has been designated as Women’s Heart Health Week.  This awareness campaign culminates on the 7^th with the American Heart Association’s Wear Red Day.

Take some time this week to help raise the awareness of the women around you about their heart health and to talk about how every woman can work to protect the health of her heart.

As our contribution, here are 9 heart-healthy foods that can play a role in your efforts in prevent heart disease and delicious ways to incorporate them into your diet.

1.     Oats

Whether you fill your breakfast bowl with oatmeal of enjoy a plate of Crunchy Apple Salad for lunch, getting oats in your diet is good for your heart.  These wonder grains are full of omega-3 fatty acids, magnesium, potassium, folate, niacin, and soluble fiber.

2.     Black or Kidney Beans

Great in chili or soup, these kinds of beans provide B-vitamins, niacin, folate, and fiber.   Whip up some Corn and Black Bean Salsa for a heart healthy snack or as a terrific topping for beef, chicken, or fish.

3.     Almonds

These tasty tree nuts provide vitamin E, magnesium, fiber, and heart-healthy fats.  Grab a handful for a snack or mix them up in Orange Almond Salad for lunch or dinner.

4.     Walnuts

Known for their earthy flavor, these nuts also make a great afternoon snack while providing fiber, folate, healthy fats, and omega-3s.  Try the Wheat Farmer’s Salad for a filling lunch or a light dinner.

5.     Brown Rice

Filled with B-vitamins, fiber, and magnesium, brown rice provides a heart healthy alternative to other grains.  Serve it under steamed vegetables or use it to make Chicken and Rice Soup.

6.     Blueberries

When it comes to heart-healthy, you don’t get much better than blueberries.  They provide beat-carotene, calcium, magnesium, potassium, vitamin C, and fiber.  They make a great topping for oatmeal or cereal in the morning, a great snack all by themselves, or you can bake them up in Blueberry Muffins for a special treat.

7.     Carrots

Packed with alpha-carotene and full of fiber, carrots add a great crunch to everything you put them in.  Slice them up in salad or put them on this Yummy Veggie Pizza for a dinner so delicious, everyone will love it.

8.     Spinach

This leafy green gives you lutein, b-complex vitamins, magnesium, potassium, folate, calcium, and fiber.  Use spinach as the base for your salads and in delicious side dishes like Lemon Spinach.

9.     Sweet Potatoes

Swap out plain potatoes for heart healthy sweet potatoes to get more fiber, vitamins A, C, and E, and beta-carotene.  Use sweet potatoes to make hash browns and French fries or serve up Sweet Potato Zucchini Frittata for dinner.

Related articles

• 50 Things to do With Oats (fillyourplate.org)
• Ways to Incorporate Ancient Grains (fillyourplate.org)
• What Is On Your Christmas Day Dinner Plate? (fillyourplate.org)

Arizona Farm Bureau salutes Congress’ passage of a new farm bill, which passed the Senate Tuesday on a 68-32 vote after earlier passing the House 251-166. It will now to go President Obama’s desk to be signed into law.

The Agricultural Act of 2014 will provide farmers and ranchers certainty for the coming year and allow the U.S. Department of Agriculture (USDA) to begin planning for implementation of the bill’s provisions, said Arizona Farm Bureau President Kevin Rogers, a cotton, wheat and alfalfa farmer from Maricopa County.

“This bill was a long time in the making,” Rogers said. “But now that it’s passed Congress, the Farm Bill provides additional risk management tools for grain, livestock and fruit and vegetable farmers while still saving taxpayers’ money – about $23 billion over 10 years. While not often recognized, the Farm Bill at its core provides food security for the country.”

Farmers desperately needed to know what to expect from the farm program before making planting decisions this spring, Rogers noted. The bill that was passed today does provide a degree of assurance and stability, he said. On the conservation front, this bill consolidates 23 previous conservation programs into 13, and focuses conservation efforts on working lands. It also ties conservation compliance to producers’ participation.

Plus, the bill continues the linkage of agriculture and the nation’s nutrition programs, a linkage that draws on bipartisan support for the wellbeing of the country.

“It’s always a healthy debate,” Rogers noted. “The most important role of a farm bill is providing a basic, no-frills safety net for farmers when times are hard, this bill will do just that. This bill is good for the country because it assures domestic production of food and fiber. Plus, it ensures conservation of resources and helps provide nutritional needs for our children.”

About Arizona Farm Bureau

The Arizona Farm Bureau is a grassroots organization dedicated to preserving and improving the Arizona agriculture industry through member involvement in education, political activities, programs and services. As a member services organization, individuals can become a member by contacting the Farm Bureau. Go to www.azfb.org to learn more.

Oats may be one of our most versatile and overlooked grains.  For many people, oats means oatmeal and oatmeal is something kids eat.  This means that many of us are missing out on this heart healthy cereal grain.

Oats contain more soluble fiber than any of the other cereal grains and research has shown that consumption of oats can help manage cholesterol.   Additionally, oats are the only cereal grain that provides the amount of protein similar to the protein found in legumes and beans. The protein in oats is similar in quality to other popular proteins like those from soy, meat, dairy and egg products.

If you are looking for a way to boost the nutritional content of your daily diet, adding oats is a great place to start.  Here are some easy, tasty, fun, and creative ways to incorporate oats into your family’s menu.

1. Apple Crisp
2. Crunchy Apple Salad
3. He-Man Cowboy Cookies
4. Pumpkin Cake Cookies
5. Oat Soup
6. Banana Oat Muffins
7. Pumpkin Oat Bran Muffins
8. Maple Oat Nut Scones
9. Prizewinning Meatloaf 
10. Apricot Oat Bars
11. Oat Waffles
12. Light Oat Bread
13. Caramelized Onion, Mushroom, and Gruyere Quiche with Oat Crust
14. Applesauce Oat Pancakes
15. Apple Cranberry Crisp with Oat Topping and Cheddar Cheese
16. Blueberry Oat Dream Bars
17. Oat Fudge Bars
18. Steel Cut Oats with Bananas and Strawberries
19. Cheesy Apple and Oat Meatloaf
20. Peppered Rosemary Oat Crackers
21. Apple n Oats Breakfast Pudding
22. Orangey Herb and Oat Crusted Chicken Tenders
23. Shortbread or Creamy Caramel Oat Squares
24. Oat Bran Tortillas
25. Horseradish Crusted Salmon Trout with Whole Grain Mustard Cream Sauce
26. Molasses Oat Bran Bread
27. Apple Oat Cheesecake Bars
28. Oat Risotto with Roasted Cauliflower
29. Dutch Oven Toasted Basmati Rice with Oats and Wild Rice
30. Banana Oat Bread Pudding
31. Honey Oat Biscotti
32. No Bake Chocolate Oat Bars
33. Homemade Granola Bars
34. Cheesy Cheddar and Oat Scones
35. Chocolate Oat Peanut Butter Cookies
36. Savory Sausage Cheese and Oat Muffins
37. Oatmeal Cream Cheese Butterscotch Bars
38. Slow Cooker Chocolate Banana Steel Cut Oats
39. Pumpkin Oatmeal
40. Fruit Crisp Breakfast Skillet
41. Whole Wheat Oat Pound Cake
42. Oatmeal Sourdough Rolls
43. Oven Baked “Fried” Chicken
44. Veggie Oat Burger
45. Oatmeal Cake
46. Wild Oats Greek Orzo and Spinach Salad
47. Parmesan Crusted Chicken with Creamy Honey Mustard Dip
48. Spanish Oats
49. Oatmeal Cookie Ice Cream Sandwiches
50. Zucchini Oat Bread

Related articles

• 20 Ways to Incorporate Ancient Grains (fillyourplate.org)
• Get to Know these Neglected Grains (fillyourplate.org)
• Hey Kids! What’s Cooking? (fillyourplate.org)

January 19^th is National Popcorn Day. Whether you pop it on the stove, in the microwave, or with a fancy popping machine, make sure you take time to celebrate this super snack that is both fun to eat and a healthy snacking option.   Here are your fun facts about one of America’s favorite treats.

1. In ancient times, corn wasn’t always corn.  The term corn was used to describe the most common grain used in a specific place.  Because the grain most commonly used varied from country to country and region to region, corn in Egypt and corn in France were not likely the same grain.  What we call corn today is actually maize which is believed to be native to Mexico.
2. The oldest ears of popcorn ever found came from Mexico and are over 4000 years old.
3. Americans average an annual consumption of 68 quarts of popcorn each which means we eat more than 17 billion quarts of popcorn all by ourselves.
4. Americans have been popping corn since long before the first European explorers arrived which makes popcorn one of our most popular Native American traditions.
5. Before stoves and microwaves, hot sand was used to provide the right kind of heat to make corn kernels pop.
6. Just like today, popcorn has always served more than one purpose including as a food source and for decorative or ceremonial purposes.
7. Popcorn joined the mobile generation in 1893 when an inventor named Charles Cretors introduced the first moveable popcorn machine at the World’s Columbian Exposition in Chicago.
8. Because it remained a relatively lost cost item, popcorn maintained its popularity through the Great Depression.
9. Sugar shortages during WWII made candy hard to come by, catapulting popcorn consumption to three times its pre-war levels.
10. Popcorn hit a career slump when televisions started making their way into American homes impacting the sale of movie tickets and the sale of popcorn which was primarily consumed at the movies.
11. Thankfully, our longing for popcorn was so strong that the need for an easy way to produce it at home helped support the development of the first microwave ovens.
12. Popcorn is made up of both yellow and white kernels but only about 1 in 10 kernels are white.
13. A single kernel pops with such force that it can be propelled up to 3 feet in the air.
14. The unpopped kernels at the bottom of our bowl are called “old maids”.
15. If you laid popcorn kernels end to end from coast to coast beginning in New York City and ending in Los Angeles, it would take more than 350 million popped kernels to span the distance.
16. Popcorn is actually a whole grain that provides 31 calories per cup.
17. In order to get a full serving of whole grains, you need to eat three full cups.
18. Popcorn is also high in fiber, very low in fat, and contains no salt or sugar.

Related articles

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• National Popcorn Day Pops on the Calendar (fillyourplate.org)
• 8 Great Ways to Celebrate National Tortilla Chip Day (fillyourplate.org)

When most Americans think of “grains” we think of wheat, rice, and oats.  For many of us, these three grains have played a big part in our daily diet for most of our lives.  But times are changing and our reliance on these three grains as the foundation of our diet needs to change too.  It isn’t that we need to stop eating these grains but that we need to start learning to diversify.  From increasing rates of gluten intolerance to a rapidly expanding world population, it is becoming clear that the food of the future will need more than just these three grains to keep us all fed and healthy.

For many of us, the challenge is to figure out how to incorporate these ancient grains into our daily diet.  Our lack of familiarity with the grains themselves paired with no experiential information on how to use them in recipes is making widespread adoption difficult.  Get ahead of the curve with these tips for how to fill your family’s plates with these delicious, healthy ancient grains.

Amaranth

Amaranth, which comes from Mexico, provides protein, fiber, calcium, iron, manganese, and folate.  It has a nutty flavor and can be cooked into porridge like oatmeal or ground into flour for use in bread, pasta, and other baked goods.   Here are some great ways to use amaranth.

• Corn Amaranth Griddlecakes with Spicy Black Beans
• Amaranth Polenta with Wild Mushrooms
• Blueberry Amaranth Porridge
• Creamy Cannellini Bean Amaranth Soup with Basil
• Amaranth and Orange Bread (using a bread machine)

Buckwheat

Like several of the ancient “grains”, buckwheat is actually a seed that is packed with antioxidants, fiber, magnesium, manganese, zinc, and iron.  It is also very versatile and can be toasted, roasted, or ground into flour for use as a replacement for wheat flour.  Here are some ideas for using buckwheat at breakfast and beyond.

• Lentil and Buckwheat Salad
• Blueberry Buckwheat Pancakes
• Buckwheat Noodle Salad
• Buckwheat Potato Bread with Chile Honey
• Buckwheat Tabouli

Millet

Millet, which is thought to be the least allergenic of the cereal grains, offers a wide range of nutrients including protein, fiber, vitamin E, vitamin B, iron, magnesium, phosphorus, and potassium.  It can be ground into flour, used as a cereal, and made into bread.   Here are some ways you can use millet in your menu.

• Millet Muffins
• Stuffed Tomatoes
• Hot Millet Cereal
• Caribbean Chicken, Millet, and Mango Salsa
• Millet Linguine with Walnut and Basil Pesto

Quinoa

Quinoa is another seed commonly considered to be an ancient “grain”.  It is packed with fiber, magnesium, and iron and can be used for baked goods, ground into flour, or eaten it its natural state like rice or corn.  Here are some of the ways quinoa can fill your plate.

• Quinoa and Black Bean Salad
• Southwest Quinoa Vegetable Casserole
• Turkey and Quinoa Meatloaf
• Kale, Quinoa, and Avocado Salad
• Coconut Curried Lentil Stew with Quinoa

Related articles

• Get to Know these Neglected Grains (fillyourplate.org)
• Hey Kids! What’s Cooking? (fillyourplate.org)
• Pasta Primer (fillyourplate.org)

It is the holiday season and it seems like everyone has gone crazy for cranberries.  These small red berries, which grow on short shrubs and vines, are nutritious and delicious.  While most of us are familiar with the sauce made from cranberries that is a staple of Thanksgiving dinner, the other ways that cranberries can enrich our lives during the holiday season may not be as familiar.  Here is a look at the history of this small red superfruit and some great ways you can use it to brighten up your holiday season.

Cranberry 101

Cranberries are found in the cooler parts of Northern America and grow on very short shrubs or on long trailing vines.  The shrubs rarely grow as tall as 1 foot but the vines can be as much as 7 feet long.  They are often found in boggy areas.  Cranberry plants have pink flowers with a distinctive shape which grow into white berries.  As the berries ripen, they turn to the deep dark red color most commonly associated with them.   Most commercially raised cranberries are made into juice, jam, and sauce but you may also be able to find fresh cranberries in the produce section of the supermarket during the holiday season.

Cranberries have a very tart flavor that may not be appealing to many people on its own.  This is why cranberry juice is often sweetened or mixed with other juices to make a cocktail before sale.  This makes it possible for people to get the health benefits of cranberries in a way that is still pleasing to their palette.  Unfortunately, adding sugar to make cranberry juice more taste-bud friendly can also make it much less healthy than in its unsweetened form.

Raw cranberries are considered by some to be a superfruit because of their nutritional content.  In a 3.5 oz serving there are 46 calories, 4.6 g of fiber, and a wide range of vitamins and minerals including vitamins A, B, E, C and K, manganese, iron, and magnesium.   They are also a source of antioxidants which are believed to be beneficial for the cardiovascular system, to support the immune system, and to battle free-radicals that can cause cancer.

Holiday Uses

The most obvious way to use cranberries this holiday season is on your table.  Almost every holiday meal goes great with cranberry sauce and if you are looking for a way to make your holiday meal a little tastier, try making your own cranberry sauce with one of these great recipes.

• Cosmo Cranberry Sauce
• Popping Cranberry Sauce
• Cinnamon Apple Cranberry Sauce
• Cranberry Orange Sauce
• Perfect Cranberry Sauce

Cranberries also make a great addition to baked goods.  Try these scrumptious holiday recipes featuring the dark red orbs.

• Cranberry Pumpkin Bread
• Cranberry Orange Scones
• Oatmeal, Chocolate Chunk, and Cranberry Cookies
• Pear, Apple, and Cranberry Crisp
• Cranberry Harvest Muffins

In addition, cranberries also make a great addition to many other dishes.

• Jeweled Rice with Medjool Dates and Cranberries
• Farmer’s Favorite Salad
• Israeli Couscous with Apples, Cranberries, and Herbs
• Turkey and Cranberry Ravioli
• Chicken Salad and Cranberry Brie Toast

Related articles

• 4 Tips to Eat Right In The New Year (fillyourplate.org)
• How to Get Your Kids to Eat More Vegetables (fillyourplate.org)
• Where Can I get Farm-Fresh Vegetables Delivered Right to My Door?  (fillyourplate.org)

Yuma, Arizona is gearing up for the winter “leafy greens” growing season! This modest community in southern Arizona becomes widely known as the nation’s winter salad bowl from around November to March. That means that 90% of the nation’s vegetables for salads are grown right in Yuma, Arizona during the winter months. That makes Yuma County agriculture more than a $1.5 billion industry. Wow!

If there is one thing most of us could eat more of it is leafy greens.  Packed with nutrition, these vegetables are at the core of a healthy diet.  They provide a solid serving of fiber along with a healthy dose of vitamins and minerals.  Incorporating more leafy greens can help protect you from things like heart disease, diabetes, and cancer.  We find that one of main reasons people are not eating as many of these as they should is that a lot of us grew up on iceberg lettuce and carrots which means we aren’t always aware of all the options and we may not know how to use them.  To help you get more leafy greens in your diet, here is some basic information about each of the most common types and some ways you can use them to fill your family’s plate.

Kale

No matter where you look these days, it seems like everyone is talking about kale.  This leafy green that seems to have come out of nowhere is getting a lot of press because it is a powerhouse of nutrition including vitamins A, C, and K, folate, potassium, and even calcium.  Kale can be used in salads, on sandwiches, and even baked into chips.  It has a more bitter taste than some of the lighter lettuces and comes in a range of colors including purple, green, and even black.

• Bacon, White Bean, and Kale Skillet
• Parmesan Kale Chips
• Turkey Sausage with Spicy Beans

Collard Greens

If you grew up in the South, you are likely familiar with these greens which offer similar nutritive value to kale but that have a different taste and texture.  Collard greens have a cabbage-like flavor with a chewy texture.  They make great replacements for tortillas or other wraps when making sandwiches because of their strong, wide leaves.  They can be steamed, sautéed, and used in many of the same ways the other leafy greens are used.

• Creamed Collard Greens
• Slow Cooked Collard Greens
• Collard Green and Artichoke Dip

Swiss Chard

This leafy green stands out from the others because of its brightly colored stalks and veins which can be red or come in a rainbow of colors.  With a taste similar to beets, this leafy green is great in salads or when sautéed.  It provides fiber and is a good source of vitamins A and C.

• Garlic Sautéed Swiss Chard
• Penne with Swiss Chard and Leeks in Cream Sauce 
• Swiss Chard Tacos

Spinach

There is a reason Popeye believed spinach would make him strong to the finish.  It is full of folate, vitamins A and C, and is actually better for you when it is cooked, unlike many other leafy greens.  It can be used in salads and on sandwiches or steamed, sautéed, or added to many different dishes.

• Fennel Spinach Pasta
• Lemon Spinach
• Greek Chicken

Related articles

• 5 Easy Ways to Eat Better for Less (fillyourplate.org)
• Don’t Miss Out on the Root Vegetable Renaissance (fillyourplate.org)
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The first week in November is National Fig Week which is a great opportunity to try this luscious and sweet fruit that offers some pretty fantastic health benefits.  Whether you chose to eat them fresh or dried, figs are packed with nutrients.  A single, medium sized fig provides fiber, potassium, manganese, and vitamin B6 for less than 40 calories.

History of Figs

Figs have been around for most of recorded history and are mentioned in the Bible and other ancient texts.  Historians believe that figs have been a cultivated crop since as early as the 9^th century BC and that they were a common staple in the diets of our ancient ancestors.  In fact, the ancient Greeks so revered this fleshy fruits that they passed laws making it illegal to export them out of the country.  Ancient Romans considered them to be sacred and a fig tree features prominently in the mythological story of Romulus and Remus, the twin brothers believed to be the founders of Rome.

As the ancient civilizations moved and spread out from the Mediterranean, figs followed, moving into Europe, Asia, and all the way to North America with the first Spanish settlers.  Today, California is one of the largest global producers of figs.

Health Benefits of Figs

The common fig provides a good source of potassium which can help to control blood pressure.  Research has shown that substituting foods that increase the potassium levels can have a positive impact on medical conditions like hypertension.   Figs can also act as a good source of fiber.  A single medium size fig provides almost 6% of the recommended amount of fiber for a single day.  Because of their fiber content and calorie count, figs can be helpful in managing weight.  Other research has shown that when women increase the amount of fruit fiber in their diet, they may be able to reduce their risk of breast cancer by more than 30%.

The health benefits of figs extend beyond just the fruits themselves.  Fig leaves, which are seen throughout ancient art and architecture, are also edible and still feature significantly in the diets of other parts of the world.  These leaves are believed to be helpful in managing diabetes and may even decrease the amount of insulin needed to manage diabetes.

Additionally, figs are a good source of both potassium and calcium which may help combat problems with bone density.  The calcium they provide helps increase bone density while the potassium helps decrease the loss of calcium that occurs in those who eat a high-salt diet.  Decreasing this loss of calcium helps prevent bone thinning.

Using Figs

Figs come in several different varieties and range in color from blackish-purple to greenish-yellow.  They can be eaten raw or dried and make a great addition to many dishes.  You can add some to your morning oatmeal or yogurt or use them to sweet any salad.  Stuff them with goat cheese or cream cheese and the nut of your choice for a flavorful hors d’oeuvre.

Related articles

• 2 Small Steps to a Heart Healthier Diet (fillyourplate.org)
• How Eating a Clove of Garlic a Day Might Keep the Doctor Away (fillyourplate.org)
• Veggie Man Videos Tell Arizona Ag’s Specialty Crop Story With Educational Humor (fillyourplate.org)

Heart disease, according to the Centers for Disease Control, is the leading cause of death in this country.  The CDC indicates that more than 26 million Americans have been diagnosed with this condition which equates to more than 11% of the adult population.  There are several risk factors that increase the likelihood of becoming one of that 11%, some, like genetics, that we can’t change, and others, like cholesterol, which we can.  The American Heart Association says that while part of our overall cholesterol picture comes from our genes, we can impact the part that doesn’t by making some lifestyle adjustments and watching the food we eat.

While most experts agree that following a heart-healthy diet focused on fresh vegetables, fruits, whole grains, and “good” fats will help manage your cholesterol levels, there are also some foods that are powerhouses when it comes to lowering the amount of cholesterol in your blood. As part of National Cholesterol month, find ways to get more of these foods into your daily diet to help minimize your risk for high cholesterol and heart disease.

1.     Soy

One of the most important dietary changes you can make to impact your cholesterol profile is to cut down on the amount of saturated fat in your diet.  Soy products can help accomplish that goal by providing a good source of protein without adding a lot of saturated fat.  Grab a serving of edamame as a snack instead of a chocolate bar to get more soy in your day.

2.     Salmon

In addition to lowering your intake of saturated fat, research has shown that eating “good” fats can actually help lower your cholesterol too.  One of these good fats is omega-3 fatty acids most commonly found in cold-water fish like salmon and tuna.  Try Sweet and Spicy Salmon with Carrot, Leek, and Turnip Sauté using fresh Arizona vegetables.

3.     Avocados

Another type of “good” fat is monounsaturated fat which helps boost good cholesterol and lower bad cholesterol.  Avocados are a great source of this type of fat.  Avocados also contain beta-sitosterol, a plant-based fat that helps reduce the amount of cholesterol absorbed into the bloodstream from the food we eat.  You can mash them up to make guacamole, use slices on sandwiches and salads, or make a bowl of Tomato and Avocado Salad to take for lunch.

4.     Beans

Another way to decrease your cholesterol using your diet is to increase the amount of soluble fiber you take in.  Foods that are high is soluble fiber, like beans grown by Arizona Farmers, help decrease the amount of cholesterol your body absorbs which can lower your cholesterol.  Try getting more beans in your daily diet by making some Corn and Black Bean Salsa with fresh Arizona-grown corn.

This month take action against heart disease by learning more about cholesterol.  Check in with your doctor to see if you need to have your cholesterol checked and look for ways to add some of these great cholesterol-fighting foods into your family’s diet.

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Editor’s Note: In the coming months Arizona Farm Bureau is finalizing a book regarding “Back to Basics” with nutrition and health advice from local nutritionists and other experts in the field. This article is an example of one of the chapters you’ll find when the book is released.

Editor’s Note: In the coming months Arizona Farm Bureau is finalizing a book regarding “Back to Basics” with nutrition and health advice from local nutritionists and other experts in the field. This article is an example of one of the chapters you’ll find when the book is released.

Healthy Make and Takes 

When was the last time you had some buckwheat bread?  How about a millet muffin or a quinoa cupcake?  In all likelihood, the answer to all of these is never.  In fact, if you are like most Americans, you may not even recognize the names of these three traditional whole grains.  The United Nations and the Food and Agriculture Organization (FAO) are hoping to change that as the world’s population edges toward 8 billion and food security becomes an even more critical global issue.

It can be hard for many Americans to understand the global concerns over food security.  We are lucky to have the most productive farmers and ranchers in the world and most of us cannot remember a time when filling our plate required anything other than a trip to the local grocery store.  But there are many people around the world who are not this lucky.  Last year, according to the FAO, almost 900 million people or 1 out of every 8 people on the planet were undernourished.  For these people, food security is a constant concern.  As global organizations like the United Nations and the FAO look at future population projections paired with projected food production, they see a global crisis on the very near horizon.

In an effort to avert the anticipated problems with future food security around the world, the UN and the FAO are working to promote the adoption and cultivation of whole grains outside of the few that make up the majority of production today.  The fear is that our overreliance on a few whole grains including wheat and rice poses significant risks to our ecosystem, food security, and the biodiversity of the crops we rely on to keep us fed.  By promoting these lesser known whole grains, the organizations hope to diversify the base upon which the world’s food supply grows which will increase food production and security overall.  Here are the “neglected” grains that the FAO encourages everyone to explore and adopt as part of the overall awareness program.

Amaranth

Amaranth comes from Mexico and was widely used by the Aztecs.  It has a nutty flavor and provides protein, fiber, calcium, iron, manganese, and folate.  It can be eaten on its own or ground into flour for use in bread, pasta, and other baked goods.

Buckwheat

Despite its name, buckwheat is not actually a type of wheat; it is a seed.  Full of antioxidants, fiber, magnesium, manganese, zinc, and iron, it has a powerful nutritional profile.  It can be toasted, roasted, or ground into flour for use as a replacement for wheat flour.

Millet

Millet is believed to be the first domesticated cereal grain and is still grown and used in many parts of the world.  It offers a stellar nutritional profile, providing protein, fiber, vitamin E, vitamin B, iron, magnesium, phosphorus, and potassium.  It can be ground into flour, used as a cereal, and made into bread.  Another benefit of millet is that it is easily digestible and the least allergenic of the whole grains.

Quinoa

Another of the ancient grains, quinoa is actually a seed that comes from South America.  It provides fiber, magnesium, and iron and can be used for baked goods, ground into flour, or eaten it its natural state like rice or corn.

Related articles

• Hey Kids! What’s Cooking? (fillyourplate.org)
• Pasta Primer (fillyourplate.org)
• How Sustainable is Our Food Supply? (fillyourplate.org)

This article originally appeared in the January/February 2013 issue of Foodie News, brought to you by the Public Relations Department of the American Farm Bureau Federation.

Freekeh, the newest grain-based product to hit the specialty food shelves, is catching the eye of consumers. But like many trends cropping up, freekeh is not as new as you would think.

Freekeh, an Aramaic term meaning “to rub,” has been around for close to 3,000 years, according to Thomasina Nista, executive vice president and CEO of Freekehlicious. The process was discovered when a Middle Eastern village came under fire and its wheat crop was damaged. The once-green crop was rubbed off the char and then cooked, creating freekeh.

“You don’t go out in the field and grow freekeh,” said Nista. “Freekeh can be made from any grain; our freekeh is made from durum wheat. You pick the wheat while it’s still young and green, so it’s retaining a lot of nutrients and vitamins that you normally don’t get in matured wheat.”

The rice-like dish has four times the fiber of brown rice and is also high in protein, calcium and prebiotic properties that are important for fueling the growth of healthy bacteria. Freekeh has a low Glycemic Index, which is important to diabetics. It is also low in carbohydrates.

Nista said freekeh is a very versatile dish. Her company offers two different products, whole grain and cracked, with preparation times ranging from 20 minutes to 45 minutes. She added storing it is the best part.

“The unique thing about it is that you can cook it on Sunday and put it in your refrigerator and it truly tastes just as good on Sunday as it will on the following Friday.”

Many people enjoy freekeh as a breakfast food, including kids, as it is served similar to oatmeal and can be topped with items such as honey, nuts and fruit. And because it is a resistant starch, Nista explained it keeps you fuller longer. She added that she enjoys preparing it with vegetables.

“I just went and bought broccoli rabe and I’ll cook up the broccoli rabe with garlic and oil and then I’ll just sprinkle in the freekeh. So no matter what vegetable I’m making, I just sprinkle it in and it just adds to it,” said Nista.

April 3 is the Whole Grains Council’s Sampling Day and Nista encourages consumers interested in trying freekeh to take part.

Freekeh is available online from Freekehlicious and at Whole Foods.