Grains Explained: From Farro to Fife

Grains Explained: From Farro to Fife

Carbs get a bad rap because so much of our North American diet is made up of the “bad” ones – white bread, candy, cookies, sugary cereals and junk food. When eaten in excess, those carbs can lead to weight gain, diabetes, or even heart disease. But not all carbs are created equal! Did you know that “good” grains eaten in moderation can actually prevent or reverse those same health problems?

Healthy, whole-grain foods are made from cereal grains that contain the whole kernel. Eating them can help protect you from heart trouble, diabetes, colon cancer and more. And better yet, they’re delicious and nutritionally dense – meaning they’ll keep you filled up and energized a lot longer than a bagel will. Here are a few of our Fork and Salad favourites.


Though it’s technically a seed, this ancient South American power food is packed with more protein than any other grain, and each uncooked cup of the stuff (about three servings) has 522 milligrams of omega-3 fatty acids. The light, nutty flavor is a nice change of pace as a base for your salad.

Try it in: Farmers Yield, Dragons Garden 

Red Fife Wheat Berry

Red fife gets its name from its deep red colour and its original Canadian cultivator – David Fife. Fun fact: it is Canada’s oldest wheat and is still grown today in its original, unaltered form. We love it because it’s high in fibre, B vitamins, minerals and phytochemicals (plant-based compounds that are thought to have disease-fighting properties).

Try it in: Bee Happy – Bee Healthy

Wild Rice

Like quinoa, wild rice isn’t technically a grain. It’s actually the seed of a North American marsh grass, and has been eaten for thousands of years by indigenous people. When cooked, wild rice has a rich flavor (sometimes described as a smoky) and a texture that is delightfully chewy. It is high in B vitamins, niacin, riboflavin and thiamine. It’s also a complete protein.

Try it in: I Yam Who I Yam, Wild at Heart


Farro is an ancient wheat grain that has been eaten for centuries around the world. As a hearty, nutty-tasting grain, it’s making its way onto more and more menus (including ours!) because it’s so good for you. An excellent source of protein and nutrients like magnesium and iron, farro is also incredibly high in fibre.

Try it in: Farmers Yield

Thanks for reading!
– The Fork and Salad Team