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Introduction
To Bulk Grains
Barley
Hulled barley is brown in color and retains all the rich nutrients
contributed by the skin. Pearled barley has been milled until
the brown skin has been polished off, along with most of its
nutrients. Protein, fiber, B-vitamins and minerals are still
present in hulled barley.
Buckwheat Groats
Roasted buckwheat groats, also called “kasha,” have
a nutty flavor and a distinctive aroma.
They are a powerhouse of nutrition, containing all eight essential
amino acids as well as B vitamins, vitamin E, iron, potassium,
and phosphorus. They can be made into pilaf or used as stuffing
for meats or vegetables.
Bulgur
Bulgur is a wheat product made by steaming and drying wheat
kernels, then cracking them to resemble cracked wheat. Since
bulgur is minimally processed, its nutritional value is similar
to that of whole wheat. By itself, bulgur can be prepared as
a quick-cooking cereal or side dish, and is best known as the
primary ingredient in tabouli salad. Soaked bulgur can also
be added to soups, stews, chili, casseroles, and meatloaf, and
used in baking bread.
Couscous
Couscous is a form of wheat pasta used in North Africa where
it is served with meat, vegetables, or fruit. Use it as a breakfast
cereal or a cooking substitute for rice. Whole wheat cous- cous
is far richer in B vitamins, riboflavin, niacin, minerals, and
fiber than white couscous.
Millet
Cooked millet is a versatile grain that may be added to casseroles,
soups, salads, breads, hot cereals, and stuffing. It can be
substituted for rice in just about any dish. Millet is gluten-free
and is considered one of the least allergenic and most digestible
of all grains. It is high in lysine and provides B vitamins,
iron, phosphorus, and other minerals.
Oat Bran
Oat bran is an excellent source of soluble fiber found to
be beneficial in maintaining heart health, but is not high in
insoluble fiber needed to maintain colon health. Oat bran is
a good source of protein and also provides B vitamins, iron,
and phosphorus. Use it as a breading for poultry or fish, as
a hot cereal, sprinkle on cold cereal or yogurt, or add it to
stuffing or baked goods.
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Oat Groats, Whole
Oat groats are whole oat kernels, cleaned and toasted. They
contain nearly all the original nutrition of the grain, providing
more protein than most other grains. Oat groats are much softer
than wheat berries and can be eaten as a hot cereal or used
as a base for salads or stuffing. Ground into flour, uncooked
groats lend a pleasant, sweet taste to breads. They contain
no gluten, however, and must be blended with other flours to
make yeast breads. In addition, oats are very easy to sprout,
and their sprouts are even higher in protein and B vitamins
than the whole grain itself. Oats contain a natural preservative
that helps them to keep longer than most grains. Store in a
cool, dry place in an airtight container.
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Oats, Rolled (Quick cooking
and regular)
Rolled oats are made by steaming whole oat groats until soft
and then flattening them with steel rollers. Quick-cooking
rolled oats are steamed and flattened cut oats that are then
rolled thinner than regular rolled oats. Rolled oats are not
refined and so contain most of the nutrients of the whole
grain. They are easily digested and can have a mild laxative
effect. Quick-cooking oats are interchangeable with regular
rolled oats in baking, and are a good choice in making granola
since the thinner oats are easier to chew.
Oats, Steel Cut
Also known as Scotch Oats, these are hulled, whole oat kernels
that have been sliced into pieces. They are usually cooked
as a hot cereal. Traditional Scottish porridge is made by
first soaking the oats overnight and then cooking to a creamy
consistency. The cooked oats may also be added to baked goods
Quinoa
Quinoa is very high in protein and contains a good balance
of all the essential amino acids. It's also a good source
of calcium, iron, phosphorus, and B vitamins. In their natural
state, quinoa seeds are coated with a bitter resin film that
must be rinsed off before cooking. For a rich nutty flavor,
toast quinoa (with or without oil) in a skillet before adding
it to water.
Rye Flakes
Rye flakes are made by steaming rye berries until soft, then
pressing them flat with steel rollers. They can be used as
you would rolled oats. Quite similar to wheat, rye provides
vitamins, minerals and protein.
Triticale
Triticale is a cross between wheat and rye, and is a relative
newcomer among grains. It has a higher protein content than
either of its parent grains, with the nutritional value of
its protein comparable to that of soybeans. It is high in
lysine and also provides B vitamins and minerals. Soak the
berries overnight before cooking. Use cooked berries in salads,
soups and breads. Uncooked triticale can be ground into a
flour for yeasted breads, but it must be handled gently as
its gluten is fragile. One rising is usually sufficient for
triticale breads.
Wheat Berries (Winter
and Spring)
Wheat berries are whole kernels
of wheat, including the outer bran coating and the wheat germ.
They can be cooked for use in casseroles and soups or as a
nutritious nutty-tasting side dish. They can also be sprouted
for use in salads and breads.
Wheat Bran
Bran is the outer coating of the wheat berry and provides
one of our richest sources of dietary fiber. It is typically
used in breakfast cereals, breads and muffins. Try stir-frying
bran with a little butter or oil until browned to make a nut-like
topping for salads and desserts. Make a quick snack by mixing
bran with maple syrup or honey, dried fruits and nuts. Wheat
bran keeps for a long period if stored in an airtight container.
Wheat Flakes
Wheat flakes are made from steamed and flattened whole wheat
berries and provide all the nutrition of the whole grain.
Use as you would rolled oats.
Wheat Germ
Wheat germ may be added to any baked goods to provide extra
flavor and nutrition. For best results replace no more than
one-fourth of the flour in a recipe with wheat germ. It can
also be used in meat loaf, stuffing and as a breading, but
use it to replace no more than half of the original ingredient
called for in the recipe. To toast raw wheat germ, place in
a wide flat baking dish in a 300° oven. Stir frequently
until done. Cool before storing.
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grain
measurements, cooking times and yields
grain
variety,
one cup |
water
or broth (cups) |
cooking
time (minutes) |
cereal
or side |
baking
& cooking uses |
other
uses
and notes |
|
Barley, hulled
|
3-4
|
45-50
|
yes
|
soup, salad |
check at 30 minutes,
add water as needed |
|
Barley, pearled
|
3
|
35-40
|
yes
|
soup, salad, casseroles |
presoaking for
5 hours will reduce cooking time 15 minutes |
|
Buckwheat Groats
|
2,
boiling
|
10-15
|
yes
|
stuffing, pilaf |
to keep grains
separate, mix with egg white and cook briefly before adding
liquid |
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Bulgur
|
1 1/2, boiling
|
off heat, 20
|
yes |
tabouli, chili,
salad, stew |
use 1 cup soaked
bulgur to 5 cups flour when baking |
| Couscous |
1 1/2,
boiling |
off heat, 5 |
cook in milk
for cereal |
soup, salad, pudding
|
use as rice in
meals and recipes |
| Millet |
2-3,
boiling |
20-30 |
yes |
use as rice |
more flavorful
if lightly toasted in a dry skillet first |
| Oat Bran |
3, cold |
2-5 |
yes |
use raw for baking
or cooked as a topping |
stir constantly |
| Oat Groats |
2 |
45 |
yes |
use as flour |
easy to sprout |
| Oats, steel
cut |
3 |
60 |
yes |
use cooked for baking |
use for traditional
Scotch porridge |
| Oats, rolled |
2,
boiling |
simmer 5, sit
10 |
yes |
use raw for baking,
cooked for granola or stuffing |
for creamier oatmeal,
start with cold water |
| Quinoa |
2 |
12-15 |
yes |
use raw for baking
or use like rice |
rinse to remove
bitter coating |
| Rye Flakes |
4 |
15 |
yes |
use raw for baking,
add to meatloaf |
use as you would
rolled oats |
| Triticale |
1 |
40-50 |
no |
use cooked or as
flour, add to soup, salad and bread |
soak overnight
before cooking |
| Wheat Berries |
2 |
60-120 |
yes |
use cooked, add
to soups, casseroles |
sprout or grind
into flour |
| Wheat Bran |
2-3 |
5-10 |
yes |
use raw for baking |
brown in butter
for toppings |
| Wheat,
cracked |
2 |
30 |
yes |
use cooked for baking
|
store tightly covered
in cool place |
| Wheat Flakes |
2 |
20 |
yes |
use raw in baking,
use in granola |
use as rolled oats |
| Wheat Germ |
add to baked goods,
meat loaf, stuffing, bread, cereal, yogurt, casseroles,
etc. refrigerate to keep oils from spoiling. toast in
300 degree oven, stirring frequently. |
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