Forget rice—there are so many other grains out there that are just as delicious and even more nutritious. From farro to teff, these ancient grains have been staples in diets around the world for centuries. They’re packed with protein, fiber and essential nutrients that can add to your health in surprising ways. Many of these can be found in the bulk food bins of a natural grocery store and some are even popping up pre-packaged on shelves with their recent rise in popularity. Mix up dinner with one of these lesser known grains for something new and different.

Various grains and legumes displayed in wooden bowls on a rustic wooden surface.
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A gray bowl filled with quinoa, black beans, corn, avocado, tomatoes, and cilantro, placed on a wooden surface with a green checkered cloth and fresh vegetables in the background.
Photo credit: Shutterstock.

Quinoa is a total powerhouse packed with protein and all nine essential amino acids. It’s gluten-free and loaded with fiber, which keeps you full and your digestion on point. Plus, it’s got magnesium, iron and antioxidants. it’s super easy to cook and you can throw it in just about anything!
Try This Recipe: Cheesy Quinoa


A bowl filled with cooked barley grains is placed on a textured surface with a striped cloth and a spoon beside it.
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Farro is your go-to for hearty, nutty flavor. It’s rich in fiber, protein and iron. Perfect for making salads, soups or risottos more interesting. It’s also high in B vitamins to keep your energy up all day. Farro is great for meal prep, and it tastes amazing!
Try This Recipe: Tuscan Farro Risotto


Amaranth pudding.
Photo credit: Running to the Kitchen.

Tiny but mighty, amaranth is packed with protein, fiber and antioxidants that fight inflammation. It’s also rich in magnesium and phosphorus, which are great for your bones. Its mild, nutty flavor fits perfectly in both sweet and savory dishes. Give it a try in your morning porridge or baked goods!
Try This Recipe: Baked Amaranth Pudding


Millet porridge in a bowl with a spoon and banana slices.
Millet Porridge. Photo credit: Running to the Kitchen.

Millet is a chameleon grain – creamy like mashed potatoes or fluffy like rice. It’s gluten-free and high in magnesium, which is crucial for heart health. Use it as a base for your favorite dishes or even in baking. Millet can be very versatile and super tasty!
Try This Recipe: Creamy Millet Porridge


A wooden bowl filled with brown sugar, accompanied by a small wooden scoop, sits on a rustic wooden surface. A partially visible second bowl with the same contents is in the background.
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Teff might be small, but it’s packed with iron, calcium and protein. It’s the secret ingredient in Ethiopian injera and adds a great crunch to baked goods. Try it in pancakes or as a thickener for soups. It’s a tiny grain with big benefits!


A pile of grains next to a wooden spoon, wheat stalks, a bowl of flour, and a loaf of bread, all arranged on a gray surface.
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Spelt is an ancient wheat that’s easier to digest than modern varieties. It’s high in protein, fiber and nutrients like iron and zinc. Use it to make bread, pasta,or even pancakes. It adds a nice nutty flavor to your dishes.


A bowl filled with uncooked farro grains, with some grains spilled beside it on a white surface.
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Kamut, also known as Khorasan wheat, has a rich, buttery flavor. It’s high in protein, selenium and zinc, which are great for your immune system. Throw it in salads, soups or even bake it into bread. It’s a tasty way to stay healthy!


A bowl of cooked buckwheat topped with parsley sits on a wire rack. Other food dishes are blurred in the background.
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Freekeh is young, green wheat that’s roasted and cracked. It’s high in fiber and protein, with a smoky flavor that adds depth to your dishes. Perfect for soups, salads and pilafs. It’s a super grain that’s super tasty!


A burlap sack spills white sorghum grains onto a wooden surface.
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Sorghum is a gluten-free grain high in antioxidants, which help fight inflammation. You can pop it like popcorn or cook it like rice. It’s great in stews, salad or even as a snack. Versatile and good for you!


A bowl of risotto with chicken and sage.
Pumpkin Barley. Photo credit: Running to the Kitchen.

Barley is chewy and nutty, high in fiber, vitamins, and minerals. It’s great for heart health and can be used in soups, stews, or as a rice substitute. It’s a comforting grain that adds a hearty vibe to any meal.

9 Reasons to Avoid Quinoa: The Controversial Truth

Quinoa in a white bowl on a wooden table.
Photo credit: Depositphotos.

Quinoa has been hailed as a superfood, but is it really as great as everyone says? Before you load up your plate, there are some important things to consider. From hidden health issues to environmental impacts, quinoa might not be the miracle food you think it is. We’ve gathered a few of the reasons you might want to think twice before eating it again.

Read it Here: 9 Reasons to Avoid Quinoa: The Controversial Truth

12 Superfoods That Are Overrated and Overpriced

A variety of small bowls and spoons containing different seeds, nuts, and powdered spices arranged on a light surface.
Photo credit: Shutterstock.

We’ve all heard the buzz about superfoods that are supposed to transform our health and make us feel invincible. But are they really worth the hype and the hefty price tag? Let’s cut through the noise and look at 12 superfoods that might not be as super as they seem. You might be surprised to find that there are cheaper, equally healthy alternatives out there!

Read it Here: 12 Superfoods That Are Overrated and Overpriced

*Select images provided by Depositphotos.

Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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