|
Amaranth
|
Amaranth is an ancient pseudo-grain
that originated in South and Central
Americas. It was grown extensively during
the height of the Aztec civilization
in Mexico in the fifteenth century.
Provides a pleasant, robust, nut-like
flavor to foods. Amaranth contributes
more protein (is a "complete"
protein), lysine, calcium, iron, potassium,
phosphorus, and magnesium than other
grains. Protein content is about 12-17%.
Also a good source of vitamin C and
beta carotene. The most common use for
"grain" amaranth is to grind
it into a flour for use in breads, noodles,
pancakes, cereals and cookies. Practically
gluten-free. Use it in grain-free recipes
with tapioca, arrowroot, or other starchy
flours to lighten baked goods made with
amaranth. Amaranth can be popped like
popcorn or flaked like oatmeal. Cooking:
Add amaranth to twice as much water
for a rice-like texture or 2 ½ -3 times
as much water for cereal or to add to
breads. Cook until tender, about 18-20
minutes.
|
|
Barley
|
Barley was a favorite grain with
ancient civilizations, and is mentioned
in the Bible 32 times. Barley is one
of the four high-gluten grains and is
today the fourth most widely grown grain
in the world. It is used in main dishes,
soups, and ground into flour for use
in baked goods. The flavor is sweet
and nutty. High in protein, niacin,
folic acid, thiamin, calcium, magnesium,
and phosphorous. A good substitute for
rice and millet in recipes. Rolled barley
may be used in place of rolled oats.
The most processed form of barley is
"pearl" barley. "Pot"
or "Scotch" barley is somewhat
less processed, but still missing much
of the protein, fiber, and other nutrients
of the whole grain. "Hulled"
barley is the least processed and is
usually only found in natural foods
stores. "Hato mugi" is a hulled,
compressed, and enriched type of barley
found at Asian food stores, which is
used in Japanese barley dishes. Cooking:
Boil 4 cups of water and add 1 cup of
barley; reduce heat, cover, and cook
1 hour. Yields 4 cups. Serve cooked
barley with dried fruit, raisins, honey,
or grated orange rind.
|
|
Buckwheat
|
Buckwheat, originally from Russia,
actually has nothing to do with wheat
and is gluten-free. It is generally
thought of as a cereal, but is actually
an herb from the genus Fagopyrum. Sometimes
it is referred to as "groats"
(hulled, crushed kernels) or "kasha"
(roasted buckwheat groats). Wholegrain
buckwheat may be used as a main dish,
side dish, added to casseroles or soups,
or ground into flour for pancakes, waffles,
muffins, and breads. The flour is dark,
robust, and slightly sweet. Buckwheat
flour is best used in combination with
blander flours when baking. Contributes
bioflavanoid rutin, high quality protein,
folic acid, vitamin B6, calcium, and
iron. Has fewer calories than wheat,
corn, or rice. Cooking: Use about 2
cups water per 1 cup "grain."
Bring to boil, reduce heat, and simmer
20-30 minutes or until tender and no
longer crunchy (adding extra water,
if needed). For a main dish or side
dish, try cooking onions with the buckwheat,
and add herbs and sea salt during the
last 10 minutes of cooking time. For
kasha (toasted buckwheat), use slightly
less water and reduce cooking time to
15-20 minutes. Or else place 1 cup groats
in a skillet over medium-high heat and
stir in a beaten egg; stir constantly
until each grain is separate and dry.
Add 2 cups boiling water, reduce heat,
cover tightly, and cook 30 minutes.
Serve with butter, if desired.
|
|
Corn
|
Europeans call corn maize, a derivative
of the early American Indian word mahiz.
Every part of the whole corn plant can
be used: the husks are used for making
tamales, the silk for medicinal tea,
the kernels for human consumption, and
the stalks for fodder. Whole sweet corn
may be added to soups, casseroles, breads,
salsa, etc. Fresh sweet corn on the
cob is excellent raw or lightly steamed.
Cornmeal and corn flour are both derived
from dent or flint corn. Stone ground
from the whole kernel is best. Corn
is low in gluten, so recipes using cornmeal
or corn flour may require eggs or chemical
leaveners, such as baking powder or
baking soda. Corn supplies protein,
lysine, vitamin A, folic acid, potassium,
calcium, phosphorous, and potassium.
|
|
Kamut
|
Kamut, an unhybridized strain of
wheat, was originally cultivated in
Egypt during the time of the pharaohs
and is now grown in Montana, USA. Many
people allergic to common wheat can
tolerate kamut without any reaction.
Kamut contains about 40% more protein,
65% more amino acids, and is more digestible
than common wheat. Use kamut flour successfully
in place of common wheat flour in most
recipes. It is a good flour for making
pasta. Rolled kamut (like rolled oats)
is available in some natural foods stores.
Kamut is low in gluten. Kamut berries
sprout very easily and may be substituted
for sprouted wheat berries. Protein,
pantothenic acid, calcium, magnesium,
phosphorous, potassium, and zinc are
among the nutritional benefits of kamut.
|
|
Millet
|
Millet is a protein-rich cereal grass
grown and used extensively in many regions
in both Asia and Africa. Whole millet
may be prepared like rice and used for
hot cereal or pilaf. May be served with
spices and flavorings as a main or side
dish; can be added to soups and casseroles.
Millet meal and flour are used to make
puddings, breads, cakes, and cookies.
Since millet is bland tasting, it is
best used in combination with stronger
flavors. In addition to protein, millet
provides calcium, iron, magnesium, potassium,
and phosphorous. Cooking: For hot cereal,
roast uncooked millet in a dry pan for
a few minutes, if desired and time permits;
bring 2 cups water to a boil, add ½
cup millet, and return to boil. Reduce
heat, cover, and simmer about 20-30
minutes. If you choose, add 2 tablespoons
raisins or chopped dates during last
10 minutes of cooking time. To serve,
thin to desired consistency with soy,
rice, oat, or nut milk, or fruit juice
and sweeten ,
honey, or pure maple syrup, if desired.
Or try adding honey, cinnamon, raisins,
bananas, or chopped apples. For other
uses, such as main dish or to add to
breads, reduce water to 1 ½ cups.
|
|
Oats
|
Oat groats can be cooked and served
as a hot cereal or prepared like rice
and used as a side dish or added to
dishes like salads or stuffings. When
steamed and flattened, oat groats become
rolled oats (a.k.a. old-fashioned oats
or oatmeal), which may be prepared as
hot oatmeal cereal or added to breads
and cookies. The "quick-cooking"
kind are made from groats that were
cut into several pieces before being
steamed and were rolled into thinner
flakes, but in most recipes they may
be used interchangeably with the old
fashioned type. Instant oats are pre-cooked
and canNOT be substituted, so are to
be avoided. Steel-cut oats, or Scotch
oats, are made from groats that have
been cut into pieces but not steamed
and rolled. Oat flour is made from ground
groats. You can also put old-fashioned
oats into your blender or food processor
and grind into flour as needed, or use
a flour mill. Oats add a natural sweetness
to foods. Because oats are rich in antioxidants,
breads, cookies, and other goods made
with oats have a longer shelf-life.
Nutrients most abundant in oats are
protein (up to 15%), calcium, iron,
potassium, vitamin A, thiamin, and pantothenic
acid. Cooking: Pour ½ cup oats slowly
into boiling 1 cup water or milk. Reduce
heat, cover, and simmer for 15 minutes,
adding more water if necessary. To use
as a delicious hot breakfast cereal,
serve with soy, rice, oat, or nut milk,
and sweeten, if desired, with honey,
or pure maple syrup. Add cinnamon, raisins,
and chopped apples.
|
|
Quinoa
|
Pronounced "keen-wa," quinoa
is a highly nutritious, essentially
gluten-free, protein-rich "grain"
(not a true grain) that originated centuries
ago in South America. It is currently
being cultivated in North America’s
Rocky Mountains. Quinoa is higher in
unsaturated fats and lower in carbohydrates
than most grains, and is a complete
protein, since it contains all eight
essential amino acids. This tiny bead-shaped
pseudo-grain, though lighter than rice,
is an excellent replacement for rice
or millet in cereals, main dishes, soups,
side dishes, salads, and desserts, and
cooks in half the time of rice. Quinoa
may be ground into flour for use in
breads, cakes, cookies, and the like,
and used in making pasta. For bread
baking, use in combination with a gluten-containing
flour. In addition to providing protein,
quinoa contributes these important nutrients:
calcium, iron, phosphorous, vitamin
E, and lysine. Cooking: Rinse thoroughly
by rubbing grains together in water
in order to remove the bitter-tasting
saponin. Saponin is a sticky substance
on the outer part of the grain which
naturally repels birds and insects,
but may irritate digestion or allergies
in humans. Bring 2-3 cups water to boil
and add 1 cup quinoa, reduce heat and
simmer 25-30 minutes or until tender.
|
|
Rye
|
Rye was popular in medieval times
throughout northern Europe and the area
now known as Russia. Today, most rye
production is in Poland and Russia.
Not for everyone, rye has a heavy taste
that some describe as bitter. Most appealing
when used in conjunction with other
cereals, such as oats. Rye can be whole,
or flour, grits, or meal. Use in rye,
pumpernickel, and black breads, breakfast
cereals, breads, and pancakes. Rye has
a 12% protein content and is low in
gluten, and it provides calcium, magnesium,
lysine, and potassium. Cooking: Presoak
whole rye—1 cup in 2 ½ cups water—overnight.
Change water, bring to boil, and simmer
45-60 minutes, until tender. If using
with whole oats or spelt, soak and cook
together, using one part rye to 6-10
parts oats or spelt. Rye cereal may
be served with fruit and apple juice.
|
|
Spelt
|
Spelt is an ancient cereal grain
native to southern Europe. An excellent
high-gluten substitute for those allergic
to wheat, it can be substituted for
wheat in pretty near every recipe. Simply
use a bit less liquid or more flour
when substituting spelt in recipes calling
for wheat. Pasta is great made with
spelt flour. Rolled spelt may be found
in some natural foods stores, and may
be substituted for rolled oats in recipes.
Spelt is a little easier to digest than
most grains, and is higher in balanced
amino acids, fats, and crude fiber than
common wheat. Spelt contributes protein
and is also full of B vitamins, such
as riboflavin, niacin, and thiamin.
Also contained are notable measures
of the minerals iron and potassium.
Cooking: To cook whole spelt, presoak
1 cup spelt in 2 ½ cups water several
hours or overnight. Change the water,
bring to boil, then simmer for 45-60
minutes, until chewy but tender.
|
|
Triticale
|
An extremely nutritious hybrid of
durum wheat and rye. One source claims
that triticale has more protein than
either of its parents. It is reportedly
also significantly higher in dietary
fiber than wheat. Triticale may be found
in whole berry form, rolled like oats,
or pre-ground into flour. For yeast
bread-baking, triticale flour must be
combined with a high gluten flour, such
as wheat, barley, or spelt, in order
to produce a loaf that isn’t a rock.
Either berries or rolled triticale can
be used as cereal, in casseroles, or
in side dishes (such as pilaf). Cooking:
For 4 cups cereal, add 1 cup triticale
to 3 cups boiling water; reduce heat,
cover, and simmer for 1 hour or until
tender.
|
|
Wheat
|
Whole wheat berries come in two main
varieties: hard red spring wheat, which
is high in fiber but low in gluten and
is made into pastry flour and hard red
winter wheat, which is higher in protein
and gluten and is ground into bread
flour. Whole wheat pastry flour is used
for making cookies, cakes, pies, muffins,
biscuits, pastries, and other foods
that do not require gluten development.
Whole wheat bread flour is used primarily
in bread baking. All purpose whole wheat
flours are a blending of both spring
and winter wheats and perform adequately
in most recipes, but not excellently.
Unlike white flour, whole wheat flours
still contain the germ and bran rich
in the B vitamins and E, and they are
not treated with bleaching chemicals.
Stone-ground flours are preferable.
Besides B-complex and vitamin E, wheat
provides protein, calcium, iron, magnesium,
phosphorous, and potassium. Cooking:
To prepare 4 cups whole wheat berries,
soak 2 cups berries in water overnight;
drain (save water for your soup broth).
Add wheat berries to 6 cups boiling
water or broth in a pot, reduce heat,
cover, and simmer 1-2 hours. Serve with
butter, honey or tamari (soy sauce).
Add leftovers to soups, salads, or knead
into bread dough. For a 10 cups of crispy
wheat berry snack, place 4 cups wheat
berries and 12 cups boiling water in
a container, cover, and allow to sit
overnight. In the morning, drain the
water off and spread berries evenly
onto a cookie sheet. Bake at 300° F.
until brown and crispy, about 10-15
minutes. Munch plain or sprinkle on
salads and desserts. To make cream of
wheat from scratch, toast wheat berries
and then grind enough to yield 1 cup.
Bring 3 cups water to a boil and add
the grain. Return to boil, reduce heat,
cover, and cook about 1 hour, stirring
occasionally. Serve topped with honey,
fruit, or nuts.
|
|
|
