amaranth Along with Quinoa and Buckwheat, amaranth is among the few non-grasses capable of producing large amounts of edible grain.  Amaranth can often be tolerated by people allergic to wheat gluten.  With it's slightly nutty flavour, it is an excellent source of protein as it has a near perfect balance of amino acids and, like corn and buckwheat,  is especially rich in lysine.  Amaranth can be boiled, toasted, popped, flaked or ground into flour.  It is high in phosphorous, iron and calcium.  Cooking the whole grain takes about 20 minutes and requires 1 1/2 cups of water for every 1 cup of amaranth. barley Barley aids in lowering cholesterol, it can help control hypoglycemia and helps activate immune functioning.  It is an excellent source of polysaccharides and fibre.  it is also a source of potassium, magnesium, niacin and chromium.  Barley can be bought as a flour, as a flake and in a hulled form.  Pearled barley has had the hull and bran removed.  Cooking the whole grain takes 75 minutes and 2 1/2 cup per cup of barley.  Cooking the pearled form takes 40-60 minutes and requires 2 cups of water per cup. buckwheat Buckwheat is lower in calories than rice or corn, yet it is rich in protein, especially lysine.  Buckwheat is actually a fruit, but it has the nutritional breakdown of a grain.  It has a deep and unique flavour and can be used to make delicious pancakes, pasta, pilafs and stuffing.  Buckwheat is also high in Vitamin E, calcium and B-complex Vitamins.  'Kasha' is the term used for roasted buckwheat.  Pearled barley and kasha barley both take 15 minutes to cook and require 2 cups of water per cup of grain. corn Corn or Maize was sacred in the Americas, centuries before the first records of it by Europeans.  Corn is high in protein and carbohydrates, potassium and magnesium, and is used as a flour widely.  Corn is now often genetically modified, so it is especially important to make sure that it is certified organic.  There are heritage varieties of corn, such as blue corn that have higher nutrient contents than commercial varieties.  Cornmeal will cook in 30 to 60 minutes, requiring 4 cups of water per cup of meal. kamut Kamut dates back thousands of years.  It is a Northern Mediterranean variety of wheat, and a favourite among the Ancient Egyptians.  It can be tolerated by some people with wheat allergies because it is an ancient strain of wheat that has not been hybridized.  Kamut, with its soft nutty flavour, can be substituted for conventional wheat in any recipe.  Although kamut contains less gluten than wheat, it does contain some, so it may want to be avoided by people with celiac disease.  Compared with common wheat, kamut has 30% more protein, 65% more amino acids, it is higher in 8 out of 9 minerals, has more lipids and is higher in calcium, iron and potassium. millet Millet is considered one of the least allergenic and most digestable of all grains.  It is a small round seed of an annual grass that grows native in Africa and Asia.  It is a good source of protein, including the amino acid lysine and an excellent source of B Vitamins.  It also contains the minerals magnesium, zinc, copper and iron and is a rich source of phytic acid.  it also very, very low in gluten.  Millet cooks in 40 minutes and requires 3 cups of water for every 1 cup of the grain.: oats Almost all oat products have been hulled.  An oat with the hull removed is called an oat groat.  From these, a wide variety of products are made: rolled oats, oat flour and oat bran are typical examples.  Oats are a source of protein (one cup provides an adult with 29% of daily protein intake).  Oats are also rich in B complex Vitamins, in iron, magnesium, copper and zinc.  They are a source of the essential fatty acid 'linoleic acid' and are very rich in soluble fibre, which accounts for the fact that they are acknowledged for their ability to lower cholesterol levels. quinoa Quinoa grows naturally in the South American Andes.  Its hardiness in such extreme conditions is matched by its nutritional value: the National Academy of Sciences has called it "one of the best sources of protein in the vegetable kingdom".  Quinoa is very low in gluten, making it great for people with wheat allergies.  It also contains substantial B and E Vitamins, calcium, phosphorous and iron.  Quinoa is close in appearance to millet and can be used interchangeably although it does cook quite a bit faster, taking just fifteen minutes, and requiring 2 cups of water per cup of grain.                                                                rye Rye grows in cold, wet areas where many other grains don't flourish.  Rye has for the most part a similar nutrient content as wheat, although its amino acid balance is better than that of wheat.  The term for whole-grain rye bread is pumpernickel.  Rye is lower in gluten than wheat so it often has wheat added to it.  Rye is a good source of B vitamins, magnesium, copper, zinc and iron. spelt Spelt originated in South West Asia, but has grown in Europe for more than 9000 years.  The plant is hardy and versatile and can easily be grown without pesticides and fertilizers.  It is related to the modern hybridized wheat, but is better tolerated by people who suffer allergies.  Spelt is highly water soluble, so the grain's vital substances can be absorbed quickly by the body with a minimum of digestive work.  Spelt is an excellent source of protein, and contains magnesium, zinc, copper, iron and B vitamins.  It also contains special carbohydrates called 'Mucopolysaccharides', which stimulate the body's immune system.  It can be substituted for wheat, rye or rice in most recipes teff Teff, known as 'Ethiopia's wonder grain' is a nutritionally loaded grain, high in calcium, copper,  zinc and twice as much iron as wheat or barley.  It is an extremely small grain and also contains phosphorous, magnesium, boron and some B Vitamins.   It can be used in soups and porridge, making flat breads and chilis.  It contains almost no gluten, so it is good for people with allergies.  Teff is a grain which should be explored a lot more in our culture. wheat There are two major varieties of wheat, hard wheat and soft wheat.  Durum wheat, which is used to make pasta and couscous, is a type of hard wheat.  Hard wheats are generally higher in protein than soft ones.  Wheat is proving increasingly allergenic, a fact that may be caused by it's being extensively cross-hybridized over the last fifty years.  It has been bred to be high in gluten for baking purposes, which has resulted in Celiac disease in some.  However, 100% whole wheat is still a very healthy grain for many people containing essential B vitamins, soluble and insoluble fibre, minerals and phytochemicals.