The Return of Ancient Cereals & Grains
We now grow ancient crops because of healthy eating.? Just like in the world of fashion, food trends often come back around every so often. But it’s much interesting when it comes to food trends.
Throughout history, people have depended on variety of crops to feed their nation. But as industrialized agriculture became more popular in the 20th century, and people started prioritizing convenience, consistency, and high-yield crops, many ancient grains were forgotten. Lately, there has been a trend towards exploring ancient grains and cereals, which has resulted in a resurgence of some forgotten crops.
The return of forgotten foods is happening for several reasons. One reason is the increasing interest in healthy and nutrient-rich food.
Some of these ancient grains have a complete protein profile, containing many essential amino acids that our bodies need making them great choices for vegetarians, vegans and even carnivores. Another reason for the resurgence is the growing awareness of food sustainability.
Many ancient crops are naturally drought-resistant and require few inputs like fertilizers and pesticides, making them ideal for regions with water scarcity or for farmers looking for eco-friendly practices. These crops can also help improve soil health and support beneficial insects.
Chefs in the culinary world are also embracing these ancient grains, incorporating them into dishes to showcase their versatility and create new culinary experiences. Some of the crops making a comeback include grains which were staple food for ancient communities.
Fonio (Digitaria exilis) A Super Food Grain. Arguably Africa’s oldest cultivated cereal, Fonio is a grain known for its nutty, delicate taste and versatility. The Bambara people of Mali have a saying that ‘Fonio never embarrasses the cook’ as it is so easy to prepare and can be used in dishes to replace any grain.
Fonio has been around for more than 5,000 years. Evidence shows it was cultivated in ancient Egypt; today it is mainly grown in the dry Sahel region of West Africa. There are two cultivated species: Digitaria exilis, white Fonio, and Digitaria iburua, black Fonio.
Fonio is a drought-tolerant plant and has the ability to grow in sandy and acidic soil. Its roots help to secure topsoil and it’s one of the world’s fastest-maturing grains, growing in 60 to 70 days. Fonio is nicknamed the ‘lazy farmer’s crop’ because it is very easy to grow. Farmers simply distribute the seeds after the first rain and wait for harvest. This traditional method can yield about 0.5 to 1.2 tones per hectare. However, up to two tones per hectare can be harvested under very good agronomic practices and weather conditions.
The main challenge when cultivating Fonio is the processing of the grain. Fonio grains are as tiny as sand and, in some cases, should be de husked, washed, dried and packaged. Farmers spend large amounts of time threshing and dehulling, most of which is still done manually. Current annual Fonio production is estimated at 600,000 tones globally, of which more than 95 percent is consumed within Fonio-growing communities.
To ease the manual labor and increase processing capacity, Arieli is setting up a large scale, state of the art Fonio mill. Arieli is currently operating 500 acres Fonio farms in two locations in Ghana (Northern and Savannah Regions). Full operation is expected in mid 2025 in the Northern Region of Ghana, that will increase volume of export.
Fonio is gluten-free and highly recommended for celiac patients. It is a highly nutritious cereal, containing iron, zinc, magnesium and phytonutrients. Fonio’s proteins contain higher quantities of essential amino acids like methionine, cystine, valine, leucine and isoleucine which somehow missing in most cereals. Fonio is very low in Glycemic Index and helps Diabetic patients with their diet. Fonio can be used in salads, crackers, pastas, and even in baked foods. It can be used in place of oats to make hot cereal meals, in place of couscous or rice in any dish and is deliciously mixed with spices and olive oil as a side dish. It also can be used to brew beer.
Amaranth (Amaranthus) Amaranth is grown for both its seeds and leaves. The fibre-rich grain is prepared in boiling water, like rice, or popped like corn. Its leaves are a staple food in Asia and Africa and are eaten in the same ways as other leafy green vegetables. The plant that the amaranth seed comes from can be grown at any elevation without needing a lot of water, making it an ideal crop in areas where water is scarce.
Believed to have been first cultivated in Mexico, amaranth is one of the oldest crops, beloved by the Aztecs and Incas for its suspected supernatural properties.
Relative to other grains, amaranth’s sandy yellow seed is high in magnesium and protein. It has a mild, slightly nutty taste and gelatinous texture making it ideal for soups, side dishes and risottos
Buckwheat (Fagopyrum esculentum) Buckwheat is one of the healthiest, nuttiest and most versatile grains. It is a short season crop, maturing in just eight to twelve weeks, and grows well in both acidic and under-fertilised soils. It can also be used as a ‘cover crop’ or ‘smother crop’ to help keep weeds down and reduce soil erosion while fields rest during crop rotation.
Contrary to its name, buckwheat is not related to wheat and is gluten-free. It is an ideal higher protein swap for flour in pastas and breads. It can also be a great alternative to rice, is ideal cooked in a broth or stock, and can be used in salads or stuffing. It is popular in Russia and Eastern European countries and is commonly eaten in stews, such as ‘Goulash’, with potatoes, vegetables and meat.
Finger millet (Eleusine coracana) Finger millet is a cereal that has been cultivated for thousands of years since it was first domesticated from the wild subspecies in the highlands that range from Uganda to Ethiopia. A member of the grass family, it is now farmed more widely in the arid regions of Africa and South Asia as a staple cereal. Although the diverse group of crops known as millets is among one of the most consumed, finger millet is often overlooked by the world at large as it only makes up around ten percent of global millet production. As a crop, it has many benefits. It can thrive in soils of low fertility and can be intercropped with maize, sorghum and legumes. It has a higher natural resistance to insects than similar crops, leading to higher yields with less dependence on pesticide use. Of all major cereals, millet is one of the most nutritious. It is a good source of fiber and vitamin B1 and is rich in minerals.
Finger millet is most commonly eaten and used in the same way as other grains or cereals. It can be eaten as porridge, or milled into flour and used in bread or pancakes. It has a mild flavor that’s slightly nuttier than quinoa and has a similar texture to couscous.
Khorasan wheat (Triticum turanicum) Khorasan wheat is grown in 40 countries around the world and is known for its ability to tolerate different climates without the use of artificial pesticides or fertilizers. Commonly referred to by its trademarked name of KAMUT?, the amber-colored kernels of this ancient wheat are twice the size of regular wheat and, when cooked, they have a richer, creamier and nuttier taste.
Khorasan wheat is high in fiber, a good source of the minerals magnesium and selenium, and contains antioxidants.
领英推荐
It is nutritious and can be used in similar ways to other forms of wheat. Khorasan wheat is available in many forms, including as a wholegrain, couscous and flour. The kernels are great in stews, soups, pilafs and salads.
Quinoa (Chenopodium quinoa) A protein-packed grain, native to the Andes, was a staple food for the Incan Empire. It has a slightly nutty flavor and a fluffy texture when cooked. Quinoa has long been a staple food in South America but has been gaining popularity in Europe and the US since the early 2000s, marketed as a healthier, tastier replacement for rice.
The sudden surge in demand for one type of quinoa forced farmers to take measures to rapidly increase yield, to the detriment of land, trees, soil and water use. Quinoa, like any food, can and should be grown following sustainable practices and, compared with similar crops, doesn’t require any more resources.
There are over 3,000 varieties of quinoa. However, the demand to date has been for only a few types, which has caused the farmers to stop growing many others. This has resulted in environmental degradation and damaged soil, because the land was not left to rest between harvests.
The quinoa popularity has opened global trade opportunities for farmers and benefitted local economies enormously. The quinoa case stresses the importance of growing and eating wide variety of grains and cereals to help reduce reliance on one specific type.
Botanically, quinoa is not a cereal but is a relative of spinach, beets and chard. It is a hardy plant that can tolerate frosts, droughts and high winds, quinoa requires little fertilization. This means it can grow in diverse climates and terrains, including areas with minimal irrigation or as little as three to four inches of annual rainfall. The most commonly cultivated and exported types of quinoa are white, red and black. The texture varies between them, but the flavor and uses remain largely the same.
Quinoa is a complete protein as it contains all nine of the essential amino acids. It is gluten-free and contains an exceptional balance of protein, fat, minerals and vitamins30.
In Bolivia and Peru, quinoa is mainly eaten in stews and soups. It is easy to prepare as a rice substitute by bringing it to the boil in stock or water, then reducing to a simmer until the liquid is absorbed. It can replace rice in many dishes, such as pilafs, stuffing, salads and even veggie burgers, giving a nutty flavor and enhancing texture. It can also be ground and used in breads and even pastas.
Spelt (Triticum spelta) An ancient form of wheat, spelt is a hybrid of emmer wheat and goat grass. Due to its high carbohydrate content, the Romans called it the ‘marching grain’. It has a thick outer husk that helps to protect it from disease and pests, making it easier for farmers to grow without the need for fertilizers or pesticides. Compared to similar types of wheat, it contains more fiber, as well as higher concentrations of minerals, including magnesium, iron and zinc.
Spelt is often one of the components of farro, which is a mix of various types of wheat and is becoming more popular in some parts of Europe and North America. Whole or pearled, spelt should be boiled until tender. The mellow, nutty flavor makes it popular to use in place of rice in pilaf, risotto and side dishes. In Germany and Austria, using spelt flour to make breads and cakes is common and often preferred over other types of wheat.
Teff (Eragrostis tef) Also known as super grain. The popularity of teff as a preferred grain has grown over the past few years. This has led many farmers in Europe and North America to begin growing teff to boost supply.
This tiny grass seed is a long-standing staple in Ethiopia thanks to its nutritional value, as teff is a good source of iron, calcium, magnesium, manganese and phosphorous. It is well suited to challenging climates, can cope with both drought and waterlogged soil, is easy to store and is pest-resistant. This hardy little grain is being championed by the Ethiopian government, which is working to introduce new varieties and improve production methods.
In Ethiopia, teff is ground into flour and baked into the sourdough flatbread called injera. It can be used in ‘Paap’ (South African porridge) instead of cornmeal as it offers a more enticing texture and has greater nutritional value. The mild flavor means teff flour lends itself to any number of sweet and savory dishes. The seeds can be steamed or boiled in stock or water to be served as a side dish or to bulk up dishes.
Wild rice (Zizania) This so-called ‘rice’ isn’t a rice at all. Wild rice is the seed of a semi-aquatic grass that grows wild in North American lakes and rivers. Long and thin, the seeds are covered in green, brown or black husks. After harvesting, the husk is dried then hulled. Often mixed with brown and white rice, wild rice is not commercially grown and therefore supply is scarce in many parts of the world.
Deliciously nutty, toasty and earthy with a chewy texture, wild rice is easy to digest and is a source of a variety of valuable minerals.
Compared with white rice, wild rice contains more protein, zinc and iron. Like rice, it is boiled in water or stock. It can also be popped like corn for a colorful and more nutritious version of popcorn, is great mixed with other grains, added to salads, soups and mixed with other grains and vegetables to make vegetarian burgers.
What future holds - The return of ancient crops is more than just a food trend - it shows a move towards a more sustainable and varied food system.
By using these forgotten foods, you discover new flavors and nutrients, while also remembering our farming past and creating a stronger future for healthy food.
Food Technologist at Arieli Ltd.
5 个月Very informative