Whole grains, although not well understood, are a vital component of a healthy meal. There is more to them than whole wheat bread and oatmeal! Whole grains are full of nutrients, flavor, texture, and fiber; without them, fruits, vegetables, and proteins are nutritionally and, I believe, culinarily incomplete.
Like beans, grains have enzyme inhibitors called phytates that interfere with digestion. Soaking or fermenting grains will make the nutrients most available. To do this, place grains and water in the pan they will be cooked in along with a tablespoon of vinegar or yogurt and let them sit overnight, or at least 8 hours before cooking.
When cooking grains, what you want to avoid is a mushy end product. The general rule is that 1 part grain to 2 parts water will yield around 3 parts of cooked grain. So, if you want about 3 cups of cooked grain, place 1 cup of soaked grain in a 2-quart saucepan and add 2 cups of water and 1/2 to 1 teaspoon of salt, if desired.
Cover the saucepan and bring the water to a boil over high heat. Turn the heat down to low and simmer for the recommended cooking time. Lift the lid and test whether the grain is cooked: it should be translucent and no longer crunchy (pick up a grain and pinch it between your fingers).
Do not stir the grain while you are checking it-stirring will release the starch and make the grain sticky. If the grain needs more cooking time and water is still visible around the grains, simply cover the saucepan again and simmer for another 5 to 10 minutes.
If the grain needs more cooking time and all the water has been absorbed, add up to 1/4 cup of water, cover, and continue steaming.
When the grain is tender, turn off the heat and allow the grain to rest and fluff in the steam for 5 to 10 minutes before serving. This cooking process generally works well with rice, barley, and millet as called for in many recipes.
As for rice, I love to use brown rice in recipes as often as I can . There is a variety of brown rice, including short grain, long grain, and even basmati. Even though brown rice takes twice as long to cook as white rice, the nutritional content of brown rice is so superior to that of white rice (which, sadly, lacks much nutritional value at all) that I feel it is an important choice to make. It also happens to be a very kid-friendly grain because it is so sweet and chewy, so it’s not such a stretch to serve it to kids.
Two grains need special consideration:
- Buckwheat is very porous and absorbs water quickly, so bring the water to a boil and then add the buckwheat. Bring the water back to a boil, cover the pan, and then turn the heat to low and simmer until cooked.
- Quinoa needs to be rinsed thoroughly to get rid of a protective coating called saponin. If it’s left on, the quinoa will have a bitter flavor.
The nutritional value of whole grains is not to be underestimated. Whole grains are excellent sources of B-complex vitamins, fiber, protein (quinoa is a complete protein on its own), iron, magnesium, and antioxidants, with lots of extras along the way.
Millet is a great source of potassium, and brown rice contains a good deal of selenium. All of these components have the ability to reduce the effects of, for example, migraines, cancer, and heart attacks. In addition, they are important for maintaining healthy muscle and energy.
Needless to say, they are a crucial part of a healthy, whole foods diet and add complexity, texture, and flavor to many dishes. I have not even delved into the depths of whole grains-there are many others
Ultimately, the most important message is that it is absolutely possible to eat grains in their natural, whole, and nutritious form without sacrificing anything. You owe it to yourself and your family to build whole grains into your food repertoire.
Tags: Buckwheat, cooking grains, cooking rice, nutritional value of grains, Quinoa