Main Web>CoopCookbook>Grain (02 Jan 2008, DanB)Grain
Rinse before cooking. Bring water to a boil and then add the grain. Add a pinch of salt if desired. Boil for 5-10 minutes then cover and simmer for 20 - 40 minutes. Or, after adding grain, cover and bring water back to rolling boil. Then simmer until tender (same amount of time as prior method).
Grain to water ratio varies from 1:1.5 - 1:3
| Grain | Cooking | Nutritional Content and/or Suggestions |
|---|---|---|
| Amaranth | 1:1.5, low cooking time, cook slowly | High fiber and "superior protein quality" |
| Barley | 1:2, longer cooking | Hulled more valuable than "pearled", great for hearty soups or stews; also wonderful as salad ingredient |
| Buckwheat/roasted buckwheat = kasha | Protein, B Vits., potassium, calcium, iron and fiber. Can be used as a cereal or as flour for baking (low gluten content, so combine with other flours in breads). | |
| Corn | Boil on the cob for 5-10 minutes. | |
| Cous Cous | 1:1 or 1:1.25 for whole wheat unrefined | Not a whole grain; made from semolina mixed with water steamed and then dried. |
| Kamut | 1:03 | Protein, magnesium, potassium, zinc; good wheat substitute |
| Millet | 01:01.5 | Much like cous cous in texture, wonderful nutty flavor that is much enhanced by dry-roasting the grain in a skillet before cooking in water. |
| Rolled Oats & Steel cut oats (one step less refined than rolled oats) | 1:2 or less | Cook either in milk or soy milk for breakfast cereal/oatmeal (see web site for recipes) |
| Quinoa (pronounced "keen-wah") | 01:01.5 | Like millet, flavor is greatly enhanced by dry-roasting it before boiling; very high in protein, good source of calcium, iron, phosphorus, E and some B Vits. |
| Rice | 1:1.75 (smaller grain) 1:3 (wild) | In the US, rice (i.e. Uncle Ben's white) is usually stripped of its outer layers therefore its nutritional value is greatly diminished; whole brown rice retains B Vits., calcium, phosphorus, vitamin E and Iron. |
| Rye | High in lysine (an amino acid), B Vitamins, Iron, Vit. E, and protein | |
| Spelt | High in protein and iron; great as wheat substitute for those with wheat-allergies | |
| Wild Rice | 1:03 | Actually a legume; wonderful nutty flavor and chewy texture, and is very good combined with other grains (see web site) |
RICE TYPES:
Short grain - chewy and a bit sweet
Medium grain - lighter and fluffier than short grain
Long grain - lightest and most delicate flavor
Sweet Brown - stick, short grain - ideal for sushi
According to one source, grains should make up 50-60% of your diet. They have lots of fiber both soluble and insoluble. Soluble fibers (especially oats corn and barley) can help reduce blood fat and cholesterol (which helps prevent heart disease). Insoluble fibers aid intestinal health and may reduce cancer risk, and can stabilize blood sugar levels. Grains are high in Vit.E, a potent anti-oxidant. Whole wheat and bran may lower the risk of colon cancer, and can help even when warning signs are apparent - 2 ounces of wheat bran cereal daily helped colon polyps shrink within 6 months.
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