Going with the Grain: Look beyond white rice to discover better nutrition, taste
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| Look beyond white rice and discover better nutrition and taste from grains. From the top going clockwise are: barley, rye berries, oats, red quinoa, amaranth whole grain, wild rice, millet and red winter wheat berries. (Karen Schiely/Akron Beacon Journal/MCT) |
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If your idea of grains begins and ends with white rice, this is the perfect time of year to explore the many great grains available.
Grains are filling, hearty foods for winter. But they also represent the ultimate in low-fat eating at a time of year when resolutions to lose weight and eat more healthfully are still fresh on everyone's lists.
The U.S. Dietary Guidelines suggest three servings of whole grains a day for adults. There are some popular and obvious choices: whole grain breads or cereals, oatmeal, brown rice and corn meal or grits.
But there are shelves full of grain options that are uncharted territory for many cooks. Wheat berries, rye berries, buckwheat groats, quinoa, barley, wild rice, amaranth and millet are all easy to find, but often overlooked.
"There are some really good ones," said Bev Shaffer, cookbook author and cooking school director for the Mustard Seed Market and Cafe in Akron and Solon, Ohio.
While grains may have the reputation of being for health food fanatics or vegetarians, they are some of the oldest foods known to mankind, some having been cultivated for thousands of years.
Whole grains are higher in protein than processed grains, and contain higher amounts of valuable minerals and nutrients, making them a better way to enjoy carbohydrates in a diet.
Shaffer said inexperience with different grains keeps people away.
She said amaranth and millet are popular for breakfast, while wheat berries, bulgur and quinoa work well in salads and pilafs and for stuffing vegetables such as tomatoes, which typically may call for rice.
Barley and wild rice, which are popular in classic soup recipes, also are a good way to eat more whole grains.
If you only try one new grain, Shaffer recommends quinoa (pronounced keen-wa), which originated in the Andes Mountains and was eaten by the ancient Incas. Quinoa, which is actually the seed of a plant from the spinach family, has been gaining popularity in the United States.
"It cooks a lot like rice," Shaffer said.
Quinoa needs to be rinsed first to remove its bitter outer coating, but some is now available pre-rinsed.
"You have to rinse it really well before you cook it. If you forget, you'll only forget once," Shaffer said.
Like rice, quinoa is cooked in water or steamed to puff up and soften the grain.
Quinoa is actually considered a "super grain," because it is high in protein and is one of the few vegetable sources of complete protein, according to Judith Finlayson, author of "The Complete Whole Grains Cookbook."
To experiment with a new grain, Shaffer recommends using it as a substitute in a recipe that calls for rice.
Those who can't eat wheat because of gluten intolerance or celiac disease already have been cooking with a variety of other grains and flours, out of necessity.
Connie Sarros of Fairlawn, Ohio., a cookbook author and gluten-free foods expert, said millet is great to work with because it has almost no flavor and can take on the flavor of whatever is cooked with it. While a whole grain, it is also mild on the digestive system, she said.
Here are some recipes that call for whole grains, ranging from classic mushroom barley and wild rice soups to the less common millet and amaranth hot cereal.
There is a simple recipe for quinoa with green beans and tomatoes, as well as Shaffer's recipe using nutty wheat berries and roasted beets with curry and ginger for a flavorful salad that is hearty and filling.
Wheat berry salad with curry vinaigrette
Ingredients for the Curry Vinaigrette:
5 tablespoons fresh lemon juice
2 tablespoons red wine vinegar
1 tablespoon curry powder
1 tablespoon. packed freshly grated ginger (about a 1-inch piece grated)
1 large garlic clove, minced or pressed
1 teaspoon sea salt
Freshly ground black pepper to taste
1/2 cup extra virgin olive oil
Ingredients for the Wheat Berry Salad:
8 cups water
1 1/2 cups whole-grain wheat berries
3 teaspoons red wine vinegar
1 lb. red beets, washed, stems and roots cut off
1 tablespoon extra virgin olive oil
Sea salt
Freshly ground black pepper
1 cup finely diced red onion
4 celery stalks, cut in 1/4-inch thick slices
1/2 cup dried cranberries or dried tart cherries
1/2 teaspoon. ground cinnamon
1/2 cup toasted, coarsely chopped pecans
Directions for the Curry Vinaigrette: In a small bowl, whisk together the lemon juice, vinegar, curry powder, ginger, garlic, salt and pepper. Add the oil in a slow steady stream, whisking to blend and form an emulsion. Set aside until ready to use.
Makes about 1 cup.
Directions for the wheat berry salad: In a large saucepan, combine the 8 cups of water with the wheat berries and bring to a boil over high heat. Lower the heat to a simmer and cook uncovered for 35 minutes, until the wheat berries are tender but still chewy. Drain the wheat berries in a colander, then place them into a large bowl. Pour the vinegar over the hot wheat berries and toss, coating evenly. Seat aside to cool to room temperature.
Heat the oven to 375 degrees. Halve the beets, cutting them into roughly the same size. Toss with the olive oil, sprinkle with salt and pepper, and place cut side down on a baking pan lined with foil. Roast for 30 to 35 minutes, until soft when pierced with a fork.
When the beets are roasted, remove the pan from the oven and set aside just until the beets are cool enough to handle. Using a small paring knife or your fingers, peel the skin off the beets, and then cube the beets into 1/2-inch pieces. Set aside in a glass bowl until ready to use.
Toss the onion, celery, dried cranberries or cherries, and cinnamon into the bowl with the wheat berries. Pour the Curry Vinaigrette over the salad, tossing gently to combine. Just before serving, add the pecans and the beets. For best flavor, serve at room temperature.
Makes 6 or more servings.
Recipe from "The Mustard Seed Market & Cafe Natural Foods Cookbook," Bev Shaffer
Red quinoa with green beans and tomatoes
Ingredients:
2 cloves garlic, chopped finely
1/2 small onion or shallot, sliced
1 cup red quinoa
1/4 cup dry white wine
2 cups vegetable or chicken stock (at room temperature)
1 1/2 cups green beans, sliced into 1-inch lengths
1 (15-oz.) can diced tomatoes, drained well
1/2 tsp. thyme, dried
3 tablespoons fresh lemon juice
Olive oil
Saute garlic and onion with olive oil in a skillet for about 3 minutes, until onion is tender. Add red quinoa and stir until well coated. Add wine and stir for about 1 minute.
Add vegetable stock, green beans, tomatoes and thyme. Cover, bring to boil, then lower heat and cook until beans and quinoa are soft, stirring occasionally, about 20 minutes.
Remove lid and let cook another 5 minutes to finish absorbing most of the liquid. Season to taste with lemon juice.
Makes 4 servings.
