Variable Grains

In spite of the fact that the benefits of whole grains are well documented, very few Americans actually consume the recommended amounts. Only 32% of men in the United States and 23% of the women eat the recommended servings of whole grains.

Given the time constraints that most of us are under, it isn't surprising that we don't consume the amount of grains that we should. Many whole grains require at least 45 minutes of cooking time, and when you are trying to get dinner on the table - 45 minutes can seem like an eternity. In order to get more whole grains into your diet, they have to be convenient.

The solution is to have pre-cooked grains in your refrigerator so that you can just re-heat them when you are trying to get a meal on the table. I find that the easiest way to keep cooked grains in my refrigerator is to cook 2 or 3 different grains at the same time. I usually cook them on Sunday during the day when I am working around the house, getting other projects done.

Ways to cook grains

There are three basic ways to cook grains: steaming, the pilaf method and the pasta method.

Steaming Grains

To steam a grain, bring water (seasoned with salt and pepper) to a boil and add the grain, cover the pot, reduce the heat to a simmer and cook until all the water is absorbed. Once the water has been absorbed, turn the heat off and leave the pot covered for about 10 minutes, this allow the grain to absorb any steam that is left in the pot. Each grain requires a specific amount of water and time to cook, so never try to cook two different types of grains together.

The following chart gives general grain to water ratios.

The Pasta Method

The pasta method involves cooking a grain as if it is pasta. Bring a large amount of water to a boil, add the grain and boil uncovered until the grain is tender. When the grain is cooked, strain the water as you would with pasta. The pasta method works really well for most grains, but you get strange results if you cook millet, quinoa or buckwheat using this method.

The Pilaf Method

The pilaf method is really the same as steaming a grain with an extra step. First oil or butter is heated in a pot and onions, garlic and or vegetables are sautéed. Then the grain is added and stirred so that it is completely coated with the oil. Water or stock is added and brought to a boil, when it boils, cover the pot, lower the heat to a simmer and finish cooking as in the steaming method. The pilaf method gives a more highly flavored grain than the steaming method, and the addition of the oil or butter makes each grain remain separate.

Using Cooked Grains

Once you get into the habit of keeping a few types of cooked grains in your refrigerator, you will be amazed at how easy it is to incorporate them into a variety of dishes. They can be tossed into stir fried vegetables, added to soups and stews, turned into delicious warm pilafs, dressed with vinaigrettes and served as salads or simply reheated and drizzled with a bit of olive oil.

Grains in Soup

Grains can be added to almost any soup, and it is a great way to get in an extra serving. If you are looking for a really quick meal, (we all cheat once in a while) just open a container of an organic prepared soup and heat it up. Meanwhile, re-heat one of the grains that you pre-cooked and serve the soup over the grain like it is a sauce.

Basic Vegetable Soup
by Amy Topel

yields 1 quart

Ingredients
2 Tbsp olive oil
1/2 cup diced onions
1/4 cup diced carrots
1/2 cup diced celery
3 cloves garlic, minced
1 large ripe tomato, diced
1/2 cup diced zucchini
3 cups vegetable stock
1 cup of cooked barley, rice or quinoa
1 Tbsp chopped parsley
salt and freshly ground pepper to taste

Method
In a large pot, heat the olive oil and add the onions, carrots, celery and garlic, season with salt and pepper and cover the pot. Cook over low heat, stirring occasionally, for 10 minutes. Add the tomato, zucchini and stock and cook for 35 minutes. Add the cooked grain and parsley and cook on low heat until the grain is thoroughly warmed. Taste and adjust the seasonings.

Grain Salads

Grains make delicious salads that are easy to prepare and can be served at room temperature. You can easily take a bit of your pre-cooked grain toss it with some diced vegetables and dress with a flavored oil or a vinaigrette. Seeds and dried fruits are always delicious additions to grain salads.

Southwestern Grain Salad
by Amy Topel

serves 4

Ingredients
2 cups cooked hominy, barley or wild rice
1/2 cup pumpkin seeds, toasted
1/2 cup thinly sliced scallions
1 red pepper, sliced into thin 1" long strips
1 green pepper, sliced into thin 1" long strips
1/4 cup picked cilantro leaves
salt and freshly ground black pepper to taste
1 clove garlic, minced
zest of 1 limes
2 Tbsp fresh lime juice
1/2 tsp ground cumin
1/2 tsp ground coriander
1/3 cup olive oil
1 avocado, sliced

Method
Cut all the vegetables and toss together with the barley. In a separate bowl, whisk together the garlic, lime zest, lime juice, spices and olive oil. Pour over barley and mix well. Taste and adjust seasonings. Serve garnished with the sliced avocado.

Grain Pilafs

Most pilafs are made by cooking the grain with the flavoring ingredients but I find that you can easily make a pilaf using a pre-cooked grain. I start with olive oil and onions, other vegetables, mushrooms, greens, herbs and spices can be added. Just sauté all the ingredients together and then toss in the grain and allow it to warm up and absorb the flavor.

Pilafs work both as a side dish or as an entrée when served with a green salad or sautéed greens.

Mushroom Pilaf
by Amy Topel

serves 4

Ingredients
1/4 cup olive oil
1 onion, finely chopped
2 cloves garlic, minced
1 tsp dried sage
1 tsp dried marjoram
1 pound cremini mushrooms, sliced
1/4 cup water (or more if needed)
2 Tbsp soy sauce
2 cups cooked barley, buckwheat groats or rice

Method
In a pot, heat the olive oil and add the onion and sauté until translucent, add the garlic and dried herbs and cook for 2 minutes. Add the sliced mushrooms and the water, cover and cook for 10 minutes. Remove the lid, add the soy sauce and cook for 2 minutes. Add the grain and (more liquid if the mixture is too dry) and toss until heated through. Season with freshly ground black pepper and salt if desired.

Grain Cakes

Grains can be pan-fried as little pancakes - similar to potato pancakes but much more nutritious. The general process is to mix 1 cup of grain with 2 Tbsp flour, 2 Tbsp milk and 1 egg and then add any flavoring ingredient that appeals to you.

Corn Niblet Cakes
by Amy Topel

makes 6 small patties

Ingredients
3/4 cup cooked rice, wild rice or millet
1/4 cup corn niblets
1/4 cup grated onion
4 Tbsp all purpose flour
3 Tbsp milk
2 eggs, whisked
1/2 tsp tabasco
salt and freshly ground black pepper to taste

Method
Combine all ingredients in a bowl and set in the refrigerator for 10 minutes to allow the flavors to meld. The mixture will have the consistency of pancake batter. Heat olive oil in a skillet and drop a dollop of the batter into the pan. Cook until golden brown, flip over and cook on the other side. Taste and adjust the seasonings of the batter if necessary. Cook the remainder of the patties in the same manner. Serve with apple sauce.