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Quinoa Rice Rye Sorghum Spelt

Quinoa Rice Rye Sorghum Spelt

Quinoa

Nutritionally, is an excellent . It is loaded with White rice has had the , , and germ Nutritionally, sorghum is similar to corn, but it has a and the amino acid lysine. It contains about removed (polished), which allows it to cook rapidly. higher concentration of protein. It lacks , so it is 17% high-quality protein, which is more than any This makes it the most popular, but it is also the least an excellent choice for people who are gluten other grain and is equivalent to in . nutritious because of the removal of the bran and intolerant. It can also be used like rice or pearled Quinoa is also very high in and is an important germ. White rice is often enriched with , such source of calcium, , potassium, as iron, , thiamin, and riboflavin Nutritional Profile (based on ¼ cup dry grain) magnesium, , and copper. (especially in Western nations), to help restore some of the lost nutritional value. milled from rice • Calories = 163 Recognized as gluten free in for many years, contains no gluten, so it is an excellent choice for • Total = 1.5 g quinoa is becoming more widely accepted as a gluten people who are gluten intolerant. Brown, red or black • Saturated Fat = 0.25 g free grain in the . This slower rice retain the bran and germ plus they are more • Cholesterol = 0 mg • Sodium = 3 mg acceptance is most often attributed to the fact that nutritious. quinoa is not a commonly used grain in the U. S. and • = 33.75 g may carry a slight risk of gluten Nutritional Profile(based on ¼ cup dry grain) • = 3 g • Protein = 5.5 g contamination because of possible cross Note: The nutritional profile shown below is for • Gluten Free contamination in processing and handling. long-grain brown rice. Remember, for those of us who must live gluten free, it is always best to introduce a new grain into the diet • Calories = 171 slowly and cautiously to ensure that it will not cause • Total Fat = 1.25 g problems, because there is always the possibility • Saturated Fat = 0.25 g • Cholesterol = 0 mg that a gluten free grain may still cause an adverse Spelt is making a comeback in the United States not • Sodium = 3.25 mg only because of its good flavor, but also reaction due to an allergic response to some other • Carbohydrate = 35.75 g substance in the grain. • Dietary Fiber = 1.5 g because of its nutritional qualities. Spelt contains a • Protein = 3.75 g higher level of protein (up to 25% more) than soft Nutritional Profile (based on ¼ cup dry grain) • Gluten Free white varieties, but it has a protein level that is • Calories = 159 the same or less than hard red wheat varieties. It is a • Total Fat = 2.5 g rich source of B and fiber. Other • Saturated Fat = 0.25 g nutrients found in spelt include iron, magnesium, nia- • Cholesterol = 0 mg Rye is an excellent source of dietary fiber as well as cin, thiamin, and phosphorus. It has been shown that • Sodium = 9 mg the in spelt are useful in • Carbohydrate = 29.25 g E, calcium, iron, thiamin, phosphorus, and enhancing the immune system and in helping to clot • Dietary Fiber = 2.5 g potassium. Rye contains gluten, the substance in • Protein = 5.5 g some that gives (made from the grain) the blood. Since spelt is a species of wheat, it • Gluten Free its elasticity and helps to rise properly. Although contains gluten; therefore, it should not be consumed the level of gluten in rye is much lower than that of by gluten intolerant individuals. wheat, it is still unsafe for gluten intolerant individuals Nutritional Profile (based on ¼ cup dry grain) to consume rye. • Calories = 140 Nutritional Profile (based on ¼ cup dry grain) • Total Fat = 1 g • Saturated Fat = 0.25 g • Calories = 142 • Cholesterol = 0 mg • Total Fat = 1 g • Sodium = 0 mg • Saturated Fat = 0 g • Carbohydrate = 31 g • Cholesterol = 0 mg • Dietary Fiber = 3 g • Sodium = 2.5 mg • Protein = 6 g • Carbohydrate = 29.5 g • Contains Gluten • Dietary Fiber = 6.25 g • Protein = 6.25 g • Contains Gluten Revise November 2008 Grain Nutritional Facts http://www.recipetips.com/kitchen-tips/t--1011/grain-nutritional-facts.asp Barley Corn

Barley is considered to be an excellent ingredient for Corn is a good source of , , and Millet is an excellent source of iron and magnesium Oats are one of the most nutritious grains and are providing soluble fiber, which helps to reduce potassium. It contains protein, but it is not a and it is also high in calcium, phosphorous, considered to be a good source of the soluble fiber cholesterol in the blood. It is also rich in niacin and particularly good source. Although other grains manganese, zinc, and . It has the betaglucan, which helps to decrease cholesterol in the iron. Whole barley, also called hulled barley contain a greater ratio of protein than corn, it’s a good highest iron content of any grain except and blood. Other important nutrients found in oats (the inedible husk has been removed), is much more source energy and very economical. quinoa. The natural alkalinity of millet makes it easily are B vitamins, , copper, iron, zinc, nutritious than pearled barley because the bran is left digestible, so it is very beneficial for people with ulcers magnesium, phosphorous, calcium, and thiamin. Nutritional Profile (based on ¼ cup dry grain) intact. and digestive problems. It is believed to be one of the Oats may contain gluten, the substance in some • Calories = 152 least allergenic of all grains. Barley contains gluten, the substance in some grains • Total Fat = 2 g grains that gives dough (made from the grain) its that gives dough (made from the grain) its elasticity elasticity and helps bread to rise properly. Although • Saturated Fat = 0.25 g Recognized as gluten free in Canada for many years, and helps bread to rise properly. Although the level of • Cholesterol = 0 mg there is some debate as to whether oats actually millet is becoming more widely accepted as a gluten gluten in barley is much lower than that of wheat, it is • Sodium = 14.5 mg contain gluten, people who must follow a gluten free free grain in the United States. This slower acceptance still unsafe for gluten intolerant • Carbohydrate = 30.75 g lifestyle should consult medical professionals before is most often attributed to the fact that millet is not a individuals to consume barley. • Dietary Fiber = 3 g consuming oats and products. • Protein = 4 g commonly used grain in the U. S. and may carry a Contains Gluten • Gluten Free slight risk of gluten contamination because of Nutritional Profile (based on ¼ cup dry grain) possible cross contamination in processing and Nutritional Profile (based on ¼ cup dry grain) • Calories = 152 handling. Remember, for those of us who must live • Total Fat = 2.75 g • Calories = 163 gluten free, it is always best to introduce a new grain • Total Fat = 1 g Flaxseed • Saturated Fat = 0.5 g into the diet slowly and cautiously to ensure that it • Saturated Fat = 0.25 g • Cholesterol = 0 mg • Cholesterol = 0 mg Flaxseed is one of the best sources of omega-3 fatty will not cause problems, because there is always the • Sodium = 0.75 mg • Sodium = 5.5 mg acids, which are beneficial in reducing cholesterol possibility that a gluten free grain may still cause an • Carbohydrate = 25.75 g • Carbohydrate = 33.75 g and lowering the risk of stroke and heart disease. The adverse reaction due to an allergic response to some • Dietary Fiber = 4.25 g • Dietary Fiber = 8 g contain soluble fiber, which also helps in other substance in the grain. • Protein = 6.5 g • Protein = 5.75 g reducing cholesterol levels. About one-third of the fiber • May Contain Gluten in flaxseed is soluble and two-thirds is insoluble, which Nutritional Profile (based on ¼ cup dry grain) is an important component in aiding digestion. • Calories = 189 Flaxseed is the best source of lignin, which may play a • Total Fat = 2 g role in fighting certain types of cancer. • Saturated Fat = 0.25 g Buckwheat is a rich source of the amino acid, lysine. It • Cholesterol = 0 mg Wild rice is one of the most nutritious grain-like foods. Nutritional Profile (based on ¼ cup dry grain) contains high levels of protein, calcium, • Sodium = 2.5 mg It is very low in fat and very high in fiber. In addition, it magnesium, phosphorous, B vitamins, and iron. • Calories = 224 • Carbohydrate = 36.5 g has nearly twice the protein of true rice varieties and it Because it contains no gluten, buckwheat is an • Total Fat = 17.75 g • Dietary Fiber = 4.25 g is loaded with B vitamins, , niacin, thiamin, iron, excellent wheat substitute for people who are • Saturated Fat = 1.5 g • Protein = 5.5 g phosphorus, zinc, and magnesium. allergic to gluten. • Cholesterol = 0 mg • Gluten Free • Sodium = 12.5 mg Nutritional Profile (based on ¼ cup dry grain) Gluten Free • Carbohydrate = 12.25 g • Calories = 143 • Dietary Fiber = 11.5 g Nutritional Profile (based on ¼ cup dry grain) • Total Fat = 0.5 g • Protein = 7.75 g • Saturated Fat = 0 g • Calories = 146 • Gluten Free • Cholesterol = 0 mg • Total Fat = 1.5 g • Sodium = 2.75 mg • Saturated Fat = 0.25 g • Carbohydrate = 30 g • Cholesterol = 0 mg • Dietary Fiber = 2.5 g • Sodium = 0.5 mg • Protein = 6 g • Carbohydrate = 30.5 g • Gluten Free • Dietary Fiber = 4.25 g • Protein = 5.75 g

Revise November 2008 Grain Nutritional Facts http://www.recipetips.com/kitchen-tips/t--1011/grain-nutritional-facts.asp Wheat

Among the nutrients present in whole-wheat are high levels of protein, fiber, iron, B vitamins, thiamin, niacin, magnesium, phosphorus, and zinc. Studies have shown that the insoluble fiber in wheat bran may help fight colon cancer and at very least is beneficial for the digestion.

Wheat contains high levels of gluten, so it should not be consumed in any form by gluten intolerant individuals. Many products contain wheat (not just the obvious bakery products). Foods as varied as distilled vinegar to canned soups may contain wheat, so it is important to read and understand the ingredients list of a wide range of food products to ensure that gluten is not entering your diet.

Nutritional Profile (based on ¼ cup dry grain)

Note: Different varieties of wheat have different nutritional profiles. The level of protein isone of the most significant differences between varieties. The nutritional profile shown below is for hard red spring wheat.

• Calories = 158 • Total Fat = 1 g • Saturated Fat = 0.25 g • Cholesterol = 0 mg • Sodium = 1 mg • Carbohydrate = 32.75 g • Dietary Fiber = 5.75 g • Protein = 7.5 g • Contains Gluten

Grain Nutritional Facts http://www.recipetips.com/kitchen-tips/t--1011/grain-nutritional-facts.asp

Guide to Grains to Guide

Gluten Free Gluten

yes yes yes

Rolled or Cracked or Rolled , , Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Whole Rolled Rolled Rolled Rolled Rolled Rolled Rolled Rolled Whole Whole Rolled Rolled Rolled Flakes Flakes Flakes

Powder Powder Powder Powder Cracked Cracked

Cracked Cracked Cracked Cracked Cracked Cracked Steel Cut Granules Granules Granules

Certified Organic Certified Cracked-fine Steel Cracked

GMO - Non

yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes

Cooked Cooked yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes

Pastry & &

* * * * * * * * * * * * * * * * * * * * * * * * * *

Pie add add add add add add add

2 Breads Yeast 2 yes yes add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add

For Making Flour Making For yes yes yes yes add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add add 1 Fast Cook Fast 1 yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes add add

* * * * * * * * * * * * * * * * * * * * * * * * * ** ** ** ** ** ** ** ** ** ** ** ** ** ** **

Pilafs & Sidedishes & Pilafs %

* *

Protein yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes add add but not the primary ingredient. primary the not but if soaked if soaked if soaked if soaked if soaked if soaked if soaked if soaked 0 0 9% 6% 8% 11% 25% 11% 15% 16% 16% 10% 16% 15% 16% 16% 16% 16% 16% 16% 16% 14% 25% 15% 15% 8.90% 9.90% 6.70% 8.90% 8.40% 8.90% 6.30% 8.90% 6.70% 6.70% 8.10% 6.70% 6.40% 8.60% 6.70% 8.90% 7.10% 7.40% 15.60% 13.40% 14.30% 16.70% 16.70% 14.70% 11.20% 14.30% 29.20% 77.50% 10.60% 10.50% 11.20% 12.90% 12.90% 12.50% 10.30% 17.10% 18.80% 18.80% 12.50%

1 Fast Cooking: 10 minutes or less ** 20 minutes or less *

Grain Description Grain

Product

Quinoa Baker's Wheat Bran Millet (food grade) (food Millet Hard Red Winter Red Wht.Org.Hard Raw Wheat Germ Bronze Chief Kernels Soft White Wheat Kernels 5-Grain Rolled Praire GoldKernels (86) 7-grain Cereal Hard Red Berries Rye Spelt Berries 7-Grain Mix (rolled/flake) 9-Grain Mix (cracked) 7-Grain Mix (whole) 8-Grain Cereal(weatless) 10-Grain Cereal Cracked Wheat-Org. ,Quick-Org. Oat Bran Oat Bran-Fine Oat Rolled Oat,Reg.-Org. Rolled Oat Groats (steel cut) Oats, Steel Cut-Org. Toasted WheatToasted Germ Flakes (hulled)Barley Wheat Flakes (rolled) Quick Oats Organic Quick Oats Thick Rolled Oats #4 Regular Rolled Oats #5 Organic Rolled Oats #5 Flake Oats Baby Oat Groats (whole) Brown Rice-Insta Grain Jasmine Rice-White Red Rice Sweet Black Thai Rice White Basmati Rice White Basmati Rice-Org. Brown Basmati Rice Brown Basmati Rice-Org. Brown-Org. Long Grain Medium White-Org. Grain Bld.-Org. Grain Himalayan BrownRice Long Grain WhiteLong Grain Rice Rice White Grain Medium Parboiled White Rice Wild Rice Wild & Rice White Brown & Wild Rice Exotic Rice Blend White Rice (Minute) Couscous-Medium WholeCouscous, Wheat Organic 6-Grain Cereal Cracked Wheat-Coarse Flaxseed, Brown-Org. Bulgur WheatBulgur Flaxseed, Gold-Org. Lecithin PowderLecithin Brown Rice -Org. Brown Rice Lecithin Granules Lecithin Bulgar Wheat Hard Red 2 Yeast Breads:2 Yeast word The add denote in the products this category usefullness as an added ingredient, 155-027 156-031 155-020 155-021 156-047 WHEAT MONTANA 155-015 155-018 BOB'S RED MILL 153-001 155-010 MICELLANEOUS SUPPLIERS MICELLANEOUS 153-003 155-019 155-023 155-025 155-045 155-047 155-040 153-005 153-007 153-430 153-550 153-560 384-117 384-120 153-575 384-107 153-600 156-056 156-080 159-600 159-615 384-092 384-093 384-095 384-097 384-099 384-102 384-105 SPECIALTY RICE GRAIN MILLERS 403-191 403-203 403-205 403-208 403-209 403-211 403-212 403-213 403-301 403-306 403-401 404-102 404-117 404-127 404-150 405-705 405-715 405-805 405-828 408-098 409-318 409-325 153-649 159-299 153-654 159-350 153-661 234-100 234-103 153-735 Grind Product # * Roasted Corn Color Non-GMO ? Grits & Polenta Certified Organic Soak/Boil Hominy Corn Meal Discription Muffins & Corn Bread

Cooked Cereals Mush & ScrappleMulti-grain Bread English Muffins

BOB'S RED MILL 153-500 Corn Flour-Org. Y fine none yes yes * * yes 153-502 Med.Corn Meal-Org. Y med. none yes yes * * * yes 153-505 Corn Grits-Org. Y coarse none yes yes * * 153-750 Corn Grits Y coarse none yes * * INDIAN HEAD-Stone Ground 160-001 Whole Grain Yellow Y med. none No * * * yes BUNGE MILLING 160-010 White Corn Meal W med. none No * * * * AGRICOR 160-015 Yellow Corn-Coarse Y coarse none No * * 160-017 Yellow Corn-Fine Y med/fine none No * * * BULK FOODS, INC. 160-020 Yellow Corn-Light Y fine light yes * * * yes 160-028 Yellow Corn-Reg. Y fine golden yes * * * yes 160-043 Yellow Corn Flour Y v.fine light yes * * * yes BRINSER'S BEST 160-050 Yellow Corn Meal Y fine golden yes * * * yes BUNGE MILLING 424-112 White Hominy #6 W x large none No if ground if ground * 424-118 White Hominy-Grits W coarse none No * * Corn Meal Guide *Roasting is an old Pennsylvania German process that gives corn a richer flavor and stablizes the ezymatic action, naturally preserving the nutrients.

Flour Guide Flour

En- riched En- Self-Rise

* * * * * * * * * * * * * * * * * * * * * * * added Malt

* * * * * * * * * * * Non-GMO

* * * * * * * * * * * * * * * * * Certified Organic Certified yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes yes

* * Cakes Specialty Cakes * * * * * * * * * ** ** ** ** ** ** add*

pasta** pasta**

Pie, Pastry, Pancakes, Bisquits Pancakes, Pastry, Pie, Raised Donuts Raised * * * * * * * * * * * * * ** ** ** ** **

add* add* add* add* add* add* add* Bread & Rolls & Bread * * * * * * * * * * * * * * * * * * * * * * * * * * * * add*

* * * * * * * * *

** ** ** ** ** ** ** ** ** ** ** ** ** ** ** ** ** ** ** Protein% (Gluten) Protein% add* add* add* add* add* add* add* add* add* 7% 6% 9%* 9%* 14% 14% 14% 10% 10% 12% 53% 16% 14% 14% 10% 14% 14%

11%* 8.50% 8.50% 8.20%

8.50% 8.20% 7.80% 13.5%* 10.5%* 15.50% 15.50% 13.40% 12.20% 12.20% 12.60% 14.20% 11.30% 11.80% 12.60% 12.60% 14.20% 13.80% 10.60% 12.70% 11.50% 11.50% 12.60% 12.60% 13.40% Flour Description Flour as an addition, rather than the main ingredient. the than addition, rather an as Vital Wheat Gluten, higher bread. for rising a fluffy yeast

* Astracts, when found in the Protein Column, denote the recommendation to add to recommendation the Column,Protein denote when inthe found Astracts, * * Add, when found in the suggested use catagories, denotes the usefullness flours the denotes catagories, use suggested when in the found Add, * Product # Product White Rye (Medium Rye) Whole Wheat-Fine Whole Wheat-Medium Whole Wheat-Xtra Coarse Pie Pastry-enriched & Pie & Pastry Pie Pastry & Whole Wheat Pie Pastry & FlourSpelt Bronze Chief Flour Chief Bronze Flour-Light Buckwheat Praire Gold 86 Flour Gold 86 Praire Natural White Premium Flour-WholeBuckwheat Dark Baker's Nutri-Soy Baker's Nutri-Soy White Flour Rice Brown Rice Flour Brown Rice King Midas (bleached) Occident-Unbleached Occident (bleached) (bleached)All-Purpose (H&R) (bleached) Kyrol Rye Flour- Dark Flour- Rye Organic Whole Wheat Organic Select Artisan Yellow Corn FlourYellow Corn Whole Flour Oat Sir Galahad Artisan-Unbleached Krust Pastry Beauty Sir Lancelot Hi-Gluten Full-strength-Unbleached Full-strength All-Trumps (bleached)All-Trumps Pure-as-Snow (bleached) Velvet (Hi-Rise) Cake (bleached) Whole Ground Wheat-Stone Flour (bleached) Self-Rising All PurposeAll (bleached) Whole Wheat Medium S.Grd. Special FlourSpecial Whole Wheat Fine S.Grd. Duram Seal of Minnesota-Unbleached Semolina Seal of Minnesota Producers Enriched 144-080 SNAVELY'S 144-085 152-024 SPECIALTY FLOURS & MEALS 152-029 152-030 152-035 152-039 152-040 155-030 155-017 157-328 144-037 144-028 144-033 144-035 144-043 155-011 155-013 157-330 142-100 142-105 159-200 159-210 142-056 144-045 142-053 CON-AGRA GENERAL MILLS 140-027 PILLSBURY KING ARTHUR 140-032 140-037 140-042 159-215 144-047 140-076 141-100 140-066 159-250 144-053 142-050 160-043 144-058 384-112 144-067 144-070 144-065 144-071 144-072

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