Although not a wheat, buckwheat has been cultivated in China for more than 1,000 years. Buckwheat is the edible seed of buckwheat plants. Refined buckwheat often serves as an ingredient in pancakes. Whole grain buckwheat, referred to as buckwheat groat, is used in pilafs, soups and breakfast cereals. Once a major food crop in the United States, buckwheat now can be found in the specialty sections of some supermarkets or bought in bulk at health food stores.
Bulgur works well in pilafs or as a meat substitute in chili or stuffed green peppers.
Found in the specialty section of many supermarkets or local health food stores, bulgur provides complex carbohydrates, vitamin E, potassium, magnesium, phosphorus, B vitamins, fiber and protein. It was introduced to Western cultures by the Portuguese in the late 1500s, but still is known as a Middle Eastern food. Couscous is commonly used in salads and pilafs and can be enjoyed hot or cold. Bulk supplies can be found at health food stores. Barley This cereal grain was a chief source of complex carbohydrates and fiber for the ancient Egyptians, Romans and Greeks.