Month: June 2017

Do you typically add water and rice to a pan, bring it to a boil covered, reduce heat, and wait 20 minutes?  A rice cooker could be easier and produce better quality rice.  A rice cooker is an appliance that can boil or steam rice.  All rice cookers have a heat source, a cooking bowl, and a thermometer. The first successful electric rice cooker was launched in Japan in 1955.  Rice cookers can be found in sizes from 3 cups to 100 cups.  Many even have sensors to detect when the water is gone and holding temperature abilities.  Typically it takes about 30-60 minutes for the rice to be fully cooked.

Rice cookers can be used for much more than just rice.  Try cooking quinoa, millet, breads, or even puddings.  If you want to try beans or coarse grains, such as steel cut oats, be sure to soak before cooking in the rice cooker.  Get creative and enjoy!

Cornmeal – Is corn a grain or a vegetable?  Fresh corn is considered a vegetable, whereas dried corn (including popcorn) is considered a grain.  Kernels can be ground into different sizes and texture to form cornmeal.  If the cornmeal label states that it is degerminated, then it is not whole grain.  Whole grain cornmeal contains fiber, potassium, vitamin B6, magnesium, and many phytonutrients.

Brown Rice – Brown rice is the parent of the popular white rice.  Brown rice contains the bran which gives the rice texture and fiber. One downside to brown rice is that it takes longer to cook than white rice.

 Wild Rice – Wild rice is actually the seed of a grass that was traditionally harvested by American Indians near the Great Lakes.  Since wild rice is technically a seed it contains more protein than many grains.  Wild rice has a strong flavor, so it is commonly consumed with other rice.

 
Sorghum – Sorghum is an ancient grain that was first harvested over 8000 years ago.  Sorghum kernels can vary in color from white to deep reds or browns.  According to the whole grains council “Worldwide, about 50% of sorghum goes to human consumption, but in the U.S., most of the crop is fed to animals, made into wallboard, or used for biodegradable packing materials.”

Last week I discussed grains that contain gluten. Since gluten needs to be avoided for individuals with celiac disease or gluten sensitivity, this post and the following will discuss grains that are gluten free.

Millet is not just one grain, but is a name given to many types of related grains. Millet is very versatile. It can be used in flatbreads, porridges, side dishes, desserts, and even fermented and consumed as an alcoholic beverage. Millet can also be ground into flour or prepared as polenta in place of corn meal. Since it is gluten free it is a great alternative for individuals following a gluten free diet.

Teff is grown in three different colors – red, white, and brown and is considered a type of millet. Teff is largely unknown outside of Ethiopia, India, and Australia. It contains three times the calcium and twice the amount of iron as other grains. It can be used to thicken soups and stews or served as a cereal or grain dish.

Quinoa is considered a complete protein, since it contains all nine essential amino acids. Most quinoa must be rinsed before cooking to remove saponins, a naturally bitter compound that protects the seeds from birds and insects. Quinoa is botanically a relative of swiss chard rather than a “true” grain. It cooks within 10-12 minutes and is light and fluffy. It can also be used in soups, salads, and baked goods.

Amaranth is another “pseudo-grain” that is considered a complete protein. Just like quinoa, amaranth is listed with other grains because of it nutritional profile, not due to its botanical family. It is a good source of iron and magnesium and cooks to a porridge-like consistency. Amaranth has a nutty flavor and a higher protein content (13-14%) compared to other grains.

Buckwheat is not related to the wheat family, but is closest genetically to rhubarb and sorrel. Buckwheat is high in protein and has a good amount of zinc, copper, and manganese. Buckwheat has a high level of protein and an amino acid score of 100, but it is important to point out that there is some evidence suggesting that the protein digestibility in humans is low. This makes it a less than ideal source of protein for growing children, but it is perfectly fine for adults.

This is part two of grains that contain gluten.  You can view part one here, if you missed it.  Later this week we will be discussing grains that do not contain gluten such as millet, amaranth, quinoa.

Spelt can be used in place of wheat in any recipe and it is higher in protein than wheat.  Spelt is also high in fiber, manganese, and phosphorus and can help play a role in managing type 2 diabetes.  If you are using whole spelt berries, they must be soaked at least eight hours before using them for cooking.  Spelt flour is lower in FODMAPs than regular flour.  In fact, some sourdough bread made with spelt has been labeled “green” or a “safe” food for individuals following a FODMAP diet by Monash University. Read labels though, as many times bread made in the United States has added sweeteners or could be a mix a spelt and durum/bread which would change it’s “safety” when following a low-FODMAP diet.

Wheat berries are the whole kernel of wheat which includes the bran, germ, and endosperm. Wheat berries appearance is similar to brown rice, but they are sweet, nutty, and chewy.  All wheat products, such as wheat flour, are made from wheat berries.  Wheat berries are often added to salads or bread to give it a crunchy texture.  Cooked durum wheat berries are a popular side dish in France.

Farro is an ancient strain of wheat and has been a staple among ancient Greeks and Romans.  It is best known in Italy.  Just like barley, farro can be bought both pearled and semi-pearled.  Farro is Italian for ancient wheat grain.  Farro is used to describe three different grains: einkorn, emmer, and spelt.  In the US and Europe farro is usually referring to emmer wheat.  It is usually sold dry and is prepared by cooking in boiling water until soft and chewy.  Farro is light brown and has an obvious layer of bran.  Farro can be used in salads and risottos.

KAMUT® used to be eaten in ancient Egypt.  KAMUT® is the trademarked name for Khorasan wheat or Oriental wheat.  Khorasan wheat is about two and a half times larger than conventional wheat and has a nutty flavor, but it can be difficult to cook due to its size.  Khorasan wheat is easy to digest, but still has all the health benefits of whole wheat.  According to KAMUT’s® website, “KAMUT® wheat is higher in protein than ordinary wheat and has more essential lipids and amino acids” than whole wheat.

The bags pictured above of Farro and 5 grains (including spelt) can be found at Aldi for $1.69.