Grains and Seeds


A tiny grain that supplies a good amount of calcium. It has a nutty with an earthy sweetness. Makes a good thickener or garnish.

Directions: 1 ½ cups liquid to ½ cup amaranth, cook for 30 minutes. Makes 1 ⅓ cups. (Popping – toast a tablespoonful at a time in an ungreased skillet, toss for a few min)


The outer layer of grain, an integral part of whole grains. It is produced in the milling process of grains. Bran is rich in dietary fiber and essential fatty acids. Because of its high oil content, bran is subject to rancidity.

How to use: Bran is used to enrich breads, cereals, and muffins.

Buckwheat/ Kasha:

Buckwheat is the seed of a herb. It has a strong nutlike flavor and goes well with other dense foods, such as beef, root veggies, or eggplant. Kasha refers to the roasted buckwheat kernels that are cracked into granules.

Directions: ½ cup whole buckwheat, 1 cup liquid, cook for 15 minutes. Makes 1 ¾ cups. (½ cup kasha, 2 cups liquid, cook for 12 minutes. Makes 2 cups.)


Made from wheat kernels with the bran removed, are steamed and dried, then cracked into grounds. It can be used in soups, salads, and cereal. It can also be served like rice.

Directions: 1 cup bulgur, 2 cups boiling water. Cover and simmer for 30 minutes.


White or yellow corn is ground to make a fine texture to make cornmeal. If it is ground finer, it is referred to as corn flour. It is often used to make breads, cereal, muffins, and tortillas.


Finely cracked yellow granules of semolina wheat that have been steamed and dried. It can be served like rice and goes well with meats or stews. It should have a light and fluffy texture when cooked.

Directions: 1 cup couscous to 1 ½ cups boiling water. Cover, remove from heat and let stand for 5 minutes. Fluff with a fork.

Cream of Wheat:

(a.k.a. farina) Made from the tissues produced inside the wheat kernel made mostly of starch and proteins, and milled into a fine consistency. It is often cooked as a porridge-like food, or like polenta.

Directions: ⅔ cup Cream of Wheat, 1 ½ cup water. Bring to a boil, stir 3-5 minutes.

Flakes (Barley, Kamut, Spelt):

Grains that have been toasted and rolled. Can be used like rolled oats.


Millet is a good source of iron and some B vitamins. It is one of the least allergenic and most digestible grains.

Directions: 1 cup millet to 2 cups water, cover and simmer for 30 to 40 mins.

Large Flake Oats (Rolled):

These oats are made from whole oats that have been heated and pressed flat with rollers so that they cook quickly.

Directions: ½ cup rolled oats, 1 cup liquid, cook for 5 minutes. Makes 1 cup.

Quick Oats:

Made from whole oats that are sliced before being heated and pressed. They cook very fast.

Directions: ½ cup quick oats, 1 cup liquid, cook for 1 minutes, let it stand for 3-5. Makes 1 cup.

Steel Cut Oats:

These oats are most commonly from Ireland or Scotland. They are produced by thinly slicing whole oats lengthwise, and tend to have a fairly chewy consistency.

Directions: ½ cup Steel Cut Oats, 2 cups liquid, cook for 20 mins. Makes 1 cup.

Oat Bran:

Produced by removing the bran from the whole oat. Oat bran consists of the outer shell and layers of cells that are rich in soluble fibre. It can be helpful in reducing cholesterol levels.

Directions: ⅓ cup oat bran, 1 cup water. Bring to a boil, stir in cereal. Cook for 15 to 20 minutes.

Psyllium husk:

Taken from the seeds of a plant, its recommended use is for colon cleansing and also for improved blood circulation. It is an excellent source of dietary fibre.

How to use: Can be mixed into a shake, or sprinkled on salads, cereals, or added into muffins or breads.


Small, yellow seeds that have a light and fluffy texture, quinoa has a nutty, squash-like flavor when cooked. It can be used as an alternative to rice, and in soups, salads, or cereals.

Directions: 1 cup quinoa, 2 cups water. Bring to a boil, cover and simmer for 12-15 minutes.


Comes from the roots of the cassava plant. It is often in the form of beads which are used to make tapioca pudding. Instant tapioca can be used as a thickening agent, producing a clear gel for fruit pies.


(Textured Vegetable Protein) and it is a flavorless, dried product, either granulated or in chunks. It is often used as a meat substitute or as a ground meat extender.

Directions: Pouring 1 cup of boiling water over 1 cup of T.V.P will reconstitute it the T.V.P. Let it sit for 5 minutes before using, and then flavor and cook it to your liking.

Wheat Germ:

The vitamin, mineral-rich embryo that is removed when flour is refined. It is used in muffins, bread, and cereal to boost the fiber and nutrition content.

3, 12 Grain Cereal:

A healthy mix including wheat, rye, and flax seeds.

Directions: ½ cup cereal, ¾ cup water. Bring to boil then stir in cereal. Cook for 15 to 20 minutes.


Chia Seeds:

Derived from a flowering plant, chia seeds are rich in omega-3 fatty acids. These seeds originated and are most commonly used in Mexico. They are used to make a nutritious drink, or in food. Chia seeds provide protein, fats, and fiber. They are often compared to flax or sesame seeds.

How to use: Chia seeds may be eaten raw as a whole seed, ground and added to other flours, or in water or fruit juice where the seeds become gelatinous.

Golden and Brown Flax:

Also known as linseed, flax is high in unsaturated fatty acids, protein, and iron. They are known to be good for constipation. These seeds are commonly used both whole, and ground. Flax should be stored in dark areas, and for long term storage, it is best to keep them cold.

How to use: Flax seeds can be added to hot cereal during or after cooking, or in casseroles, sauces, salads, and breads.

Poppy Seeds:

Although the poppy flower is known for the opium that is obtained from it, the seeds contain no morphine. They have a delicious nutty flavor and are usually used as a topping for rolls, breads, cookies, and baked goods, or as a garnish. The crushed seeds and sweetening are used as a filling for cakes and pastries.

Pumpkin Seeds:

Also known as pepitas, these seeds have been eaten for centuries as a snack. They are rich in iron, protein, fats and B vitamins.

How to use: Pumpkin seeds can be mixed into a trail mix, tolled into a salad, or in baked goods.

Sesame Seeds:

These seeds have one of the highest oil content of any seed. It has a rich, nutty flavour, and can be used in a variety of cuisines.

How to use: Can be a topping or garnish when toasted or roasted, can be used in baking, or can be ground to make tahini.

Sunflower Seeds:

The fruit of a sunflower, most commonly eaten as a snack. These seeds are used in cuisines around the word, and are an excellent source of dietary fiber and vitamins. They are said to be good for cholesterol reduction.

How to use: Can be used in salads, or sprouted, or added to breads. The can also be used in muffins or cookies