Cooking with Grains
Click here to print or download a chart for using cooking grains.
Using whole wheat and similar grains:
1 cup kernels when ground makes about 1-1/2 cups flour
1 cup kernels when cooked with 1 to 1-1/2 cups water makes about 2-1/4 cups cooked grains
Barley
Barley contains a small amount of gluten. Whole barley is high in protein, potassium, fiber, and calcium. Pearled barley has part or all of the germ and bran removed and contains a substance that inhibits the formation of cholesterol. Barley meal is used the world over as a porridge. Pearled barley is a chewy and delicious addition in soups and stews. Whole barley can be ground into flour and used in
breads and cereals.
breads and cereals.
Chia Seeds
Chia seeds provide calcium and protein. They are rich in boron, which helps the body assimilate and use calcium. Supports proper brain functioning. Seeds can soak up ten times their weight in water. The seeds help you stay hydrated longer and retain electrolytes. The seeds can be used to replace less healthy fat in any recipe. And they help cleanse the body.
Chia seeds may be added to other foods as a topping or put into smoothies, oatmeal, yogurt, made into a gelatin substance, or consumed raw. Because there is no perceptible shell, addition of chia seeds to other products may not alter taste.
Chia seeds may be added to other foods as a topping or put into smoothies, oatmeal, yogurt, made into a gelatin substance, or consumed raw. Because there is no perceptible shell, addition of chia seeds to other products may not alter taste.
Kamut
A type of wheat from Eqypt. Contains gluten, although many wheat-sensitive people eat it without any problem. Two to three times larges than wheat, 30% higher in protein, and richer in magnesium, zinc, and vitamin E. Use kamut flour in place of whole wheat or use the cooked whole grains in salads, soups, and side dishes.
Lentils
Lentils are a legume and range in color from yellow to red-orange to green, brown, and black. Lentils are high in protein and include the essential amino acids isoleucine and lysine, fiber, folate, and vitamin B1. They have a distinctive, earthy flavor and are frequently combined with rice or other grains, which results in a complete protein dish.
Dried lentils can be sprouted by soaking in water for one day and keeping moist for several days.
Dried lentils can be sprouted by soaking in water for one day and keeping moist for several days.
Oat Groats
Oat groats are untreated, natural, oats with the outside inedible chaff, or hull, removed. Oats are rich in protein, seven B vitamins, calcium, fiber, and unsaturated fats. Oats are gluten-free. Steaming then crushing oat groats make rolled oats. The cholesterol-lowering bran and B vitamins are retained. Oat groats can be ground for a flavorful gluten-free flour. Oat groats can be steel-cut into pieces for a quicker-cooking oat cereal.
Popcorn
Popcorn is a type of corn that expands from the kernel and puffs up when heated. Corn is able to pop because, like amaranth grain, sorghum, quinoa and millet, its kernels have a hard moisture-sealed hull and a dense starchy interior. This allows pressure to build inside the kernel until an explosive "pop" results.
Besides popping the corn for a delicious snack, popcorn
can be ground into cornmeal or a finer corn flour.
Besides popping the corn for a delicious snack, popcorn
can be ground into cornmeal or a finer corn flour.
Quinoa - Black, Red, White
Quinoa is a super grain that contains more protein than any other grain. It is considered a complete protein because it contains all eight essential amino acids. Quinoa is gluten-free and also high in unsaturated fats and lower in carbohydrates than most grains. It is loaded with niacin, iron, phosphorus,
potassium, and is high in lysine.
Quinoa can be found in black, red, and white colors. White is the most plentiful and, therefore, least expensive. There is no difference in the flavor or nutrients, just the color.
Quinoa is cooked like rice and will expand to four times its original volume. Throw a handful of cooked quinoa into nearly any dish for some added nutrients or as a thickener or filler.
potassium, and is high in lysine.
Quinoa can be found in black, red, and white colors. White is the most plentiful and, therefore, least expensive. There is no difference in the flavor or nutrients, just the color.
Quinoa is cooked like rice and will expand to four times its original volume. Throw a handful of cooked quinoa into nearly any dish for some added nutrients or as a thickener or filler.
Rice, Brown
Rice is one of the most nutritious of grains, low in fat and sodium and high in fiber. It is composed of about 80% carbohydrates and contains small amounts of protein, vitamin B1, phosphorus, and potassium, as well as fiber. Rice is low fat and gluten-free.
Long Grain Brown rice enjoys great popularity because, after cooking, the whole grains remain fluffy and separate. Because of these properties, long grain brown rice is especially suitable in stuffings, pilafs, salads, casseroles, and stir-fry dishes.
Short grain brown rice is one of the most full-flavored rices and is an excellent source of whole grain. After cooking, the grains are soft and cling together. Because of these properties, Short Grain Brown rice is especially suitable in recipes where a creamy texture is desired, such as puddings, rice balls, croquettes, paella, and risotto.
Basmati rice is a long-grain, aromatic variety that is aged for at least a year after harvest.
Long Grain Brown rice enjoys great popularity because, after cooking, the whole grains remain fluffy and separate. Because of these properties, long grain brown rice is especially suitable in stuffings, pilafs, salads, casseroles, and stir-fry dishes.
Short grain brown rice is one of the most full-flavored rices and is an excellent source of whole grain. After cooking, the grains are soft and cling together. Because of these properties, Short Grain Brown rice is especially suitable in recipes where a creamy texture is desired, such as puddings, rice balls, croquettes, paella, and risotto.
Basmati rice is a long-grain, aromatic variety that is aged for at least a year after harvest.
Rice, Sweet Brown
Sweet Brown Rice has a natural sweet taste and offers the benefits of whole grain goodness. On cooking, the grains cling together because of the sticky texture. This rice is ideal for use in Asian recipes and rice puddings.
Rye
Rye alone is not very flavorful and the flavor most familiar with it is the strong caraway seed. Most rye breads contain only about one-third rye flour and the rest wheat flour. Rye is low in gluten and high in lysine, fiber, protein, phosphorus, iron, and potassium. Can be ground into flour or rye berries can be cooked whole.
Spelt
A super grain, spelt contains all eight essential amino acids., It is about 60 percent higher in protein than wheat and contains B vitamins, iron, potassium, magnesium, and fiber. Spelt can be tolerated by many wheat-intolerant people. Spelt is a true non-hybrid grain, and spelt flour can be easily substituted for wheat flour in baked goods. This grain has a delicious light, nutty flavor. Use spelt in anything in which wheat flour is used.
Wheat
Wheat contains 13 B vitamins, vitamin E, protein, essential fatty acids, and important trace minerals. It also contains high amounts of gluten, the protein that provides the elasticity necessary for excellent breadmaking. Cracked wheat is whole wheat berries that have been cracked into small pieces between steel rollers, which reduces cooking time. Cracked wheat contains all the nutrients of the whole grain.
There are four major types of wheat available today: hard red, hard white, soft, and durum.
There are four major types of wheat available today: hard red, hard white, soft, and durum.
- Hard red wheat is high in protein (10 to 14 percent) and can be sprouted. Although it is great for breadmaking, it is heavy and, as an acid-based grain, causes digestion problems in many people.
- Hard white wheat is also high in protein. A cross between hard red wheat and soft white wheat, it retains the good qualities of both. Since it is an alkaline based grain, hard white wheat is easier for most people to digest. It makes a very light loaf of bread.
- Soft wheat is low in protein and low in gluten (6 to 10 percent). Soft wheat is used in making biscuits, cakes, pastries, cookies, and pancakes.
- Durum wheat, the hardest wheat, is high in gluten and protein. Its hard starch granules hold pasta together in boiling water. Durum wheat is used for pastas and noodles.
