Cooking with Grains and Recipes

Cooking with grains has gained high honors in the culinary world. They are the mainstay of human sustenance. About half of the worlds arable land is devoted to the cultivation of grain. For centuries the people around the world have counted on various grains to live.

When cooking with grains you will need to know that grains are divided into two groups; whole grains and refined grains. Whole grains contain the entire grain kernel and are known to be the healthiest for you to eat. In the natural form, these grains are a rich source of vitamins, minerals, carbohydrates, fats, oils and protein.


When cooking with grains, you may see some referred to as refined grains. These grains or grain flour are ones which have been modified from it natural stage. Through the processing many of the nutrients have been removed. Although some of the nutrients are added back in through processing, they are significantly lower in the refined grains than in the whole grains.

Best Grain Mills for you depends on what you want to achieve. What and how much do you want to mill; do you want manual or electric.

The following is a list of whole grains when cooking with grains:

What is BUCKWHEAT really isn’t wheat at all but is used like other whole grains in pilafs and casseroles.

What are ROLLED OATS? are a good source of B vitamins, calcium, phosphorus and iron.

Cooking STEEL CUT OATS are chewy when steamed and make a good hot cereal.

WHOLE BARLEY is famous for barley soup. (My mom always threw a handful of barley in her large pots of soup) It is also used in salads and stuffing.

WHOLE CORNMEAL is most common in the US and is conserved almost indefinitely in an airtight container stored in a cool dry place.

What is RYE is a high protein and low gluten grain; it digests more slowly than others.

What is TEFF is an ancient grain with a sweet malty flavor; high in iron, calcium, magnesium, copper, boron, phosphorous and zinc.

What is SPELT is higher in protein than wheat and can be used by people who are sensitive to wheat; use as you would whole wheat.

What is QUINOA is one I cannot say enough about as I have written before. It is packed with protein and can be substituted for any rice recipe. It can easily be ground into flour and substituted for regular flour.

TRITICALE is a fairly new hybrid developed crossing wheat with rye primarily produced in Poland, German, France, Belarus and Australia.

SEVEN GRAIN CEREAL by Red Mill makes delicious and healthy recipes.

WHAT ARE LEGUMES? Various types of beans to use in a wide range of culinary dishes.

WHAT IS AMARANTH? A plant that looks and taste like spinach; the seeds have much more fiber than wheat.

WHAT IS BULGUR? A precooked form of wheat and a staple in the Middle Eastern diet.

WHAT IS CRACKED WHEAT? It is made from crushing raw kernels of whole wheat.

WHAT IS MILLET? It is considered one of the most important cereal grains of the world.

WHAT IS POPCORN? It is a kind of maize which is capable of bursting because the kernel is sealed by moisture.

WHAT IS PSYLLIUM? It is a member of the plantain family and used as a supplement to flour and meal.

WHAT IS SORGHUM? It was at one time something that everyone ate either in grain or syrup.

WHAT IS KASHA? It is generally known as a cereal porridge with many health benefits.

WHAT IS KAMUT? What is Kamut? It is a very old grain once grown by the ancient Egyptians.

What is WILD RICE is one of the most versatile grains having a sweet tasting nutty texture.

How to Cook Rice with the different types with recipes for pizza casseroles and risotto.

Rice Pudding Recipe for one with raisins, fruit salad, butterscotch with pecan sauce or fruit with raspberry sauce.

Black Eyed Pea Recipe with sausage, hopping John, Mexican salsa or fritters with dipping sauce.

Chicken and Rice Recipe made with long grain rice, with Asian flair, stir fry, Crock pot recipe or chicken supreme.

Rice Casserole Recipes made with Minute Rice, with mushrooms, stuffed pepper and sausage casserole.

Beef and Rice Recipes included for Spanish rice, steak, stir fry, pizza and zucchini.

Wild Rice Recipe for side dishes with shrimp, with fennel, mushrooms or one with Oriental ingredients.

Easy Rice Recipes can be made with frozen vegetables like broccoli, canned vegetables and soups or other packaged ingredients.

Cooking Rice recipes means knowing the different types of rice to use in them.

Rice Recipes have been eaten throughout history; recipes for shipwreck, shrimp and rice and rice bread.

Minute Rice Recipes make dinner quick and easy with rice pilaf, fish and lemon rice, rice noodle or broccoli rice.

BROWN RICE SALAD RECIPE

Try this salad when cooking with grains.

• ½ Cup long grain brown rice
• ½ Cup pearled barley
• ½ Cup wheat berries
• 3 ½ Cups water
• ½ Cup cooked navy beans (any small cooked or canned beans-if canned rinse and drain before adding)
• 2 Cups cooked corn (or canned whole kernel)
• 4 Chopped green onions
• 1 Diced green bell pepper
• 2 Tablespoon fresh chopped cilantro

Bring water to a boil; add rice, barley and wheat berries.

Reduce heat and simmer about 40 minutes or until grains are tender and have absorbed water; set aside to cool 15 minutes.

Combine the beans, corn, green onions, bell pepper and cilantro in a large bowl; stir in the grains.

Prepare dressing and pour over grain and vegetable mixture; toss to blend and serve.

Dressing

• ¼ Cup lemon juice
• ¼ Cup olive oil
• 1 Teaspoon curry powder
• ½ Teaspoon cumin
• ½ Teaspoon coriander
• 1 Teaspoon salt
• ¼ Teaspoon ground pepper
• Cayenne pepper OPTIONAL

Combine all ingredients and blend well; pour over salad.

There have been many studies in recent years into the health benefits of whole grains. The United States government recommends that all adults eat at least three servings of whole grains a day. Cooking with grains has been shown to reduce heart disease by decreasing cholesterol levels, blood pressure and blood coagulation. They have also been shown to help regulate diabetes and reduce risks of many types of cancer.

WHOLE WHEAT BREAD RECIPE

• 3 Cups whole wheat flour
• 2/3 Cup sugar
• ½ Teaspoon salt
• 1 Teaspoon baking soda
• 1 Cup raisins
• 1 Cup chopped pecans
• 1 Beaten egg
• 1 ¾ Cups buttermilk
• 3 Tablespoons molasses
• 1 Tablespoon grated orange rind

Preheat oven to 325F degrees.

Combine and mix together whole wheat flour, sugar, salt and soda; mix in the raisins and pecans.

Add the egg, buttermilk, molasses and orange rind; stir as little as possible to blend.

Pour into 1 large or 2 small well greased loaf pans; bake 50 to 55 minutes or until pick comes out clean.

Has a dense and moist texture; slice and toast for breakfast.

Refined grains have been milled which removes the bran and germ. This process gives the grain a finer texture and improves their shelf life but also removes dietary fiber, iron and many of the B vitamins. Because of this, most refined grains are enriched (added back in) with B vitamins and iron but fiber is not when cooking with grains, some common refined grain products are cornbread, corn tortillas, noodles, grits, couscous, crackers, pastas, pitas, pretzels, breakfast cereals, white rice, breads and rolls.

BROCCOLI CORNBREAD RECIPE

• 1 Cup butter
• 1 Teaspoon dried onion
• 2 Boxes (8 ½ ounces each) corn muffin mix
• 4 Eggs
• 1 Cup cottage cheese
• 1 Box (10 ounces) frozen chopped broccoli thawed

Preheat oven to 350F degrees.

Melt butter in a 9 X 13 inch baking pan.

Mix all ingredients together and spoon into baking pan with butter.

Bake about 40 minutes or until pick comes out clean.

Try cooking with grains as part of your daily diet.

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