Cooking With Grains; Know All About Grains and the Benefits of Grains

Recipe for Above Video on How to Make Popcorn Balls

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.

The Best Grain Mills

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

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

BULGUR is good in tabouli and other salads, in pilafs and stuffing. It is partially cooked cracked wheat and easy to prepare.

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.

POPCORN is a favorite for many of us and it is a wonderful healthy snack (without all the melted butter).

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.

AMARANTH is one of those amazing grains; it is very high in fiber and rich in nutrients. It is also high in lysine and essential amino acid.

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

MILLET is a very mild flavored grain and good for wheat free diets.

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.

SORGHUM is used as grain or in sorghum molasses and the production of alcoholic beverages.

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

CRACKED WHEAT is one of our more common whole grains; it is made by cracking whole wheat berries.

• What are Legumes?


• What is Amaranth?


• What is Bulgur?


• What is Cracked Wheat?


• What is Millet?


• What is Popcorn


• What is Psyllium


• What is Sorghum


• What is Kasha?


• What is Kamut?

MIXED GRAIN SALAD

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 LOAF

• 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

• 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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