Emilycat et al RE: Whole Grains in diet

[Shirley Panek]

After reading the latest postings (you know the ones ...) I've decided to add more whole grains in my diet. I know I don't get enough of them.

Does all wheat bread have some type of (white) bread flour? Is this (white) bread flour "bad"? The bread I eat is 12 grain (whole grain) - with whole wheat flour as the main ingredient. I also am interested in making my own grain bread. (Am thinking about ordering some of those seed mixes from King Arthur's).

I also cannot find whole wheat pasta in my store, and don't feel like schlepping off to Fresh Fields (10 miles away) every time I run out of pasta. I have a pasta maker and wouldn't mind making my own - do any of you have some "tried and true" recipes?

Also, where can I read more about whole grains and diets? I must admit, I'm really clueless! http://www.cookinglight.com/bbs/redface.gif

Thanks for any and all help!

Shirley

[kwormann]

Chcek further into the ingredient list to see what the first few ingredients are. Also, each slice should have at least 3 g. fiber to be really "fiber full". At the store, so far the only one Ive found that is realy grainy is pepridge farm. I LOVE it, it has SUCH a hearty flavor! I also love bread bakeries for hearty bread!

As for pasta, Hodgson Mills has great pasta and you could stock up from their website, or stock up at the store and freeze it!

COngrats in the more fiber/whole grains! It will make you soooo full and you'll probably eat less.

Kim http://www.cookinglight.com/bbs/smile.gif

[DMurray]

I haven't been following this, but I do have a really great cookbook called "The Good Carb Cookbook" by Sandra Woodruff, MS.,RD. that really gets into the glycemic index and how to choose "good" carbs. It has some pretty good recipes, too.

[Karen M]

Has anyone ever had the "sprouted 7 grain" bread. It is good stuff, but very hard to find.

[emilycat]

Oh, how exciting! Isn't it so neat to have your name on a thread! http://www.cookinglight.com/bbs/biggrin.gif (I know, it doesn't take much.)

Shirley,

Someone correct me if I'm wrong here, but if bread is really 100% whole wheat, it should contain 100% stone ground whole wheat flour, and thus no refined flour (I think). Nature's Own makes a bread that has 3 grams of fiber and 50 calories per serving (I personally think that's too wimpy to make a good sandwich http://www.cookinglight.com/bbs/smile.gif ), but the Pepperidge Farm one Kim mentioned is really good, too, and heartier.

And stocking up on pasta is a great idea -- I don't really have to, since there's a Whole Foods and a Harry's Farmer's Market within 5 and 20 minutes from me, but pasta should keep really well, so if you eat it often enough, just buy several packages at once.

One of the best ways to start learning about whole grains is to begin incorporating them into your diet by simply substituting the whole grain version of something for the refined product you would typically use; i.e., use whole wheat pasta in place of semolina, long-grain brown rice instead of white, and experiment with different grains like barley (non-hulled), quinoa (my personal favorite ), millet, bulghur, etc. It's great fun to have so much versitality in your diet, and once you start eating them, I think you'll find that they have so much more flavor and texture than refined carbs. Not to mention that they're so much higher in nutrients and fiber (which just makes ya feel so good http://www.cookinglight.com/bbs/smile.gif )

Ooh, ooh, I just thought of something -- can I be the Whole Grain Queen? http://www.cookinglight.com/bbs/biggrin.gif (kidding, kidding)

[This message has been edited by emilycat (edited 04-04-2001).]

[SandyM]

I hereby annoint thee.........

(If I were mamasue I'd insert a really cool annointing thingy graphic right here.....)

Signed,
The Carbo Queen http://www.cookinglight.com/bbs/biggrin.gif

[Kerri]

To those whole grain/carb queens:

I bought a big bag of brown rice and made it for the first time last night. I just want to say.....BLECH! How do you eat this stuff? How am I going to finish this bag? This is especially hard because I just discover white basmati rice and I love it! I know that there is brown basmati rice, but does it taste a little better than just the normal long grain? I guess I am looking for any tips, recipes, or brands of brown rice that your royal highnesses or any of the other royalties reccomend. Thanks!

[donleyk]

Kerri,

Give it a couple more tries! If you stir fry, brown rice is excellent under it. It took us a few times but I really have come to prefer brown. Good luck!

[junietoo]

Shirley: I just (re)discovered wheat berries. Back 30 years ago when I eschewed refined and non-organic food products (i.e., when I had unlimited time to shop and cook), I did a lot of simple brown rice and wheat berry kind of dishes -- none of which I remember now (and probably wouldn't like anyway -- I have a sheepish recollection that food was a kind of banner of morality for me and that I would have grazed in the back yard if I could get a rise out of my parents http://www.cookinglight.com/bbs/redface.gif )

Ultimately, I decided that I really didn't care for brown rice, but somehow wheat got dumped at the same time.

Over the weekend, though, I concocted a great salad of beans and wheat berries, feta, onion, cilatro and lime vinaigrette. The chewy texture of the wheat berries is terrific. And the taste is milder than the brown rice. I highly recommend giving it a try. Fresh Fields/Wholefoods carries them.

Em: Got any good recipes using wheat berries? I'm perfectly willing to continue to experiment, but seeking advice from "she who reigns" is never a bad notion.

Barbara

[LGBurns]

Here's a link to a great wheatberry soup recipe: http://www.cookinglight.com/bbs/Forum1/HTML/002752.html also if you do a search of the board for wheatberries someone posted recipe for wheatberry stuffed squash that looked delicious. Oops! I was wrong they didn't post the recipe they just recommended it. It's from Jan/Feb 2001 CL.

Kerri: I do think brown basmati rice tastes better, but here's a suggestion on a way to dress up your rice. This is particularly good with thai or caribbean dishes.

Coconut Rice: Saute 2 cups brown rice in a little oil with 1/2 cup of unsweetened coconut flakes and 1 1/2 teaspoons of turmeric for 1-2 minutes. Ad 4 cups of water and 1/2 of a cinnamon stick, cover and bring to a boil on high heat. When steam escapes from below the lid, lower the heat to very low and simmer for about 35 minutes, or until all of the water has been absorbed. Stir to fluff before serving. Another variation that makes it more coconut flavored is to skip the flakes and replace 1 cup of the water with light coconut milk.

You also should be sure to rinse the brown rice before cooking it. Please don't give up yet! I've grown to like brown rice better than white rice--so much more flavor.

[This message has been edited by LGBurns (edited 04-04-2001).]

[This message has been edited by LGBurns (edited 04-04-2001).]

[SandyM]

Kerri - I have an awesome recipe for Garlicky Brown Rice - I'll post it tomorrow. I hope it makes you a convert!! http://www.cookinglight.com/bbs/biggrin.gif

[emilycat]

Kerri, I'm so sorry you didn't like the rice! I love it; white rice is way too blah for me, but if you're not especially fond of the brown(yet http://www.cookinglight.com/bbs/wink.gif ), give the Coconut Rice that LGBurns posted a try -- I make a similar one with Brown Basmati (which is excellent -- in my opinion), and it's great.

Barbara -- I'll see what kinds of wheatberry and other neat grain recipes I can find when I get home, but for now at least, let me just rave, rave, rave about the two recipes LGBurns mentioned. Oh my gosh, they're both so good, particularly the stuffed squash one. I'll definitely make that one again and again.

Yea, I'm so glad y'all are all trying this stuff out! http://www.cookinglight.com/bbs/smile.gif

Emily

[junietoo]

Thanks, LG and Em. I'm going to try both.

[Shirley Panek]

Another question regarding substitutions: Does the subbing carry over into whole wheat flour vs. all-purpose as well? Can you sub 1:1, or do you have to make adjustments? Do you even want to sub ww for all-purpose?

Also, all the recipes I have for bread call for at least some bread flour. Now, I haven't seen any ww bread flour - is there such a thing? I'm going to give this recipe from Vegetarian Feast a try for leftover grains bread. You use whatever leftover grains you have and throw it in the mix.

Junietoo - your salad sounds yummy! Do you have a recipe or proportions? I'd love to give it a try as well as SandyM's garlicky rice.

Keep those great ideas coming!

http://www.cookinglight.com/bbs/smile.gif
Shirley

[clairea]

Shirley,

On a thread I started a while ago about white whole wheat flour, Anne explained how to make 100% whole wheat bread without using any bread flour (by adding gluten with the flour). I have tried this a couple of times and it has come out pretty well. I'm going to try to post the link to that thread below, but if it doesn't work you can find it be searching under "white whole wheat flour" (that is the title of the thread").
http://www.cookinglight.com/bbs/Forum1/HTML/005093.html

Wow! My link actually worked. You learn something new every day.

[This message has been edited by clairea (edited 04-04-2001).]

[junietoo]

Shirley: I just made it up, but it is terrific for lunch. It makes about 6 cups, so you may want to cut the proportions back. But, it keeps well and keeps marinating. After the first day, I added dried cranberries and some toasted pecans. Also terrific.

1 cup (dry) adjuki beans (I don't know if I spelled that right, but they're small reddish/purple beans.)

1 cup kamut (a long wheat berry, but the round ones would work as well.)

1/2 cup chopped red onion
1/4 cup chopped cilantro
2 oz. crumbled feta (or to taste)
salt and pepper to taste

Cook the beans and the wheat separately according to package directions. While still hot, toss with the onion and lime vinaigrette (or other vinaigrette.) Cool to room temp and add cilantro and feta. Serve chilled or room temp.

I pulled the lime dressing out of either Joy of Cooking or Debra Madison's book, Vegetarian Cooking for Everyone and I don't want to type it from memory. It has jalapenos in it and I don't want to set you on fire by guessing the wrong amount.

If you want the recipe, I can get it tonight and post it. Let me know.

[Shirley Panek]

Originally posted by junietoo:
If you want the recipe, I can get it tonight and post it. Let me know.

I'd love the recipe if it's not a huge hassle.

Thanks!

And thanks clairea for the link. I must've missed it when it first came up.



[This message has been edited by Shirley Panek (edited 04-04-2001).]

[Kerri]

Okay, sometimes I can be pretty stubborn. Plus, I am also cheap so I am not quite ready to let an entire bag of brown rice go to waste. Thanks for all the ideas and I would love the garlicy brown rice recipe. I do have a question. LGBurns said I should rinse the rice before cooking. However, on my package it says that rinsing the rice before or after cooking will cause you to lose some of the nutrients. Does anyone know anything about this?

Another question, I hope I am not getting too far off the posted topic. I tried Spinach Pasta this weekend (I just wasn't quite ready to do the whole wheat pasta, but I will get there). I really enjoyed the spinach pasta and it had significantly more fiber than the white pasta. Does anyone know how spinach pasta is made? I was just curious.

[SandyM]

As promised, here's the Garlicky Brown Rice recipe. It's a regular in our house; rather time consuming, but doesn't need to be consistently monitored, so you can carry on with other things while it's cooking:

Garlicky Brown Rice (from Cooking Light)

2 Tbsp. olive oil
2 cups uncooked brown rice
6 garlic cloves, minced
1-1/2 cup water
2 13-oz. cans no-salt chicken broth
1/2 tsp. salt
4 Tbsp. sliced green onions

Heat oil in a large skillet over medium high heat. Add rice; saute for one minute. Add garlic, saute for 2 minutes. Stir in water, salt and broth. Bring to a boil. Cover, reduce heat to medium low, cook for 45 minutes or until liquid is absorbed. Top with sliced green onions.

Makes 6 one-cup servings
291 calories, 6.2 g. protein, 7.4 g. fat

[LGBurns]

Kerri: Okay I have to admit that I said to rinse the rice because Moosewood told me to--I have no idea why. This was for basmati rice so maybe regular brown rice is different.

Deborah Madison has a recipe for homemade spinach pasta in Vegetarian Cooking for Everyone and all she does is add spinach to the recipe.

Finally, I wanted to add that there are so many wonderful whole grain alternatives out there (barley, bulgur, wheat berries, etc.) that no one should feel that they have to have brown rice (IMHO). In fact, I just read in my new Deborah Madison cookbook today (btw can you tell I'm really excited about this cookbook) that you can substitute barley for arborio rice in any risotto recipe. I think Emily may have also suggested this on the previous whole grain thread. Anyway, I personally am a huge barley fan and am very excited to try some of the CL risotto recipes with barley.

Happy healthy eating! http://www.cookinglight.com/bbs/smile.gif

[junietoo]

Shirley: Here's the recipe from Vegetarian Cooking for Everyone

Lime-Cumin Vinaigrette

1 garlic clove
Salt
Grated or minced zest of 2 limes
2-3 tablespoons fresh lime juice
2 tablespoons chopped scallion or finely diced shallot
1/2 jalapeno chile, seeded and minced
1/2 teaspoon cumin seeds
1/2 teaspoon coriander seeds
1/4 teaspoon dry mustard
1/3 cup olive oil
2 tablespoons chopped cilantro

Pound the garlic with 1/8 teaspoon salt in a mortar until smooth (or put through a press), then combine it in a bowl with the lime zest, juice, scallion, and chile. Toast the cumin and coriander seeds in a small dry skillet until fragrant, then immediately remove them to a plate to cool. Grind to a powder in a spice mill, then add them to the juice mixture. Whisk in the mustard and oil. Taste and adjust the balance if needed. Let the dressing stand for at least 15 minutes; add the cilantro just before using.

Me again: I left out the zest for the beans and wheat salad, but increased the lime juice to about 4 tablespoons. I put the garlic through a press, ground the seeds in a mill and then put everything in the food processor, adding the oil last (and the cilantro after letting the flavors meld.)

Hope you enjoy it.

Barbara

[Luiza]

OK, I really want to like brown rice, but I cannot. First of all, it's chewy, and second of all (brace yourselves for this one) it has a TASTE! What I like about white rice is that you can put sauce on top of it and it absorbs the flavour. It's like a canvas to be painted on. I feel that brown rice intereferes with the food.

But after following this thread and the comments that whole grains do not have to mean brown rice, I feel more inspired to try other possibilities. I'll try some of the other stuff, like wheat berries and bulghur. I already like barley, so I'll eat more of that.

Here's to whole grains! http://www.cookinglight.com/bbs/cool.gif

Luiza

[Donnalee]

I always cook my brown rice in chicken broth or water with chicken boullion added. I think it enhances the flavor. You may want to try it. Also, Oroweat makes a Light Whole Wheat bread that has 7 grams of fiber per two slices and only has 80 calories for two slices. The slices are small and thin but you can make a whole sandwich with less calories and more fiber.

[karen w]

I do love whole grain brown rice, but if you don't(and you want to try to!) perhaps give short grain brown rice a try first. I like this even better. It makes a creamier,"stickier,"
pilaf or plain side dish. Depending on my mood, I sometimes use the short grain to serve with a stir fry to soak up the sauce instead of long grain.

[LGBurns]

I have a whole grain question: is corn considered a whole grain? I'm wondering if polenta and tortillas could be another alternative for those who don't like brown rice.

[emilycat]

No, corn is just a starchy vegetable -- so grits, polenta, tortillas -- they're all "just carbs" -- although I imagine that they're better than eating white flour tortillas and biscuits. http://www.cookinglight.com/bbs/smile.gif

[clairea]

Emily, you mentioned "non-hulled" barley. Is this different than the pearl barley that I have been buying. The bag of pearl barley I have says 1/4 c. (raw) has 5g of fiber. How much is this in cooked barley? Does non-hulled barley have more fiber?

[Jewel]

Shirley, I have a great book! It's promoting an actual weight loss plan, but it really explains whole grains and their roles in the diet. It's called 'The Fat & Fiber Diet Plan', but I don't have the author's name in front of me. Explains how we need 25-30 grams of fiber and less than 20 grams of fat in our daily diet, and gives some great reasons why!

Oh Kerri, now I know I'm not alone! I love whole wheat pasta, wheat berries, and I eat a chewy, grainy, grain & seed-laden 12 grain bread for breakfast every morning...but brown rice is yucky !!! I ended up tossing the bag, and I feel guilty every time I read a recipe for it.

SandyM, I'm ready to give it another try, and your Garlicky Brown Rice sounds like something I could try it with! I'd love it if you'd post that recipe! I cooked my brown rice in my Rice Cooker, maybe that's part of the reason I didn't like it. Maybe it needed stove-top cooking? (sigh!) I'll give it another shot with the right recipe!

[junietoo]

I think brown rice tastes "musty" -- like a damp basement. As Kerri says: BLECH.

[emilycat]

Claire,

Actually, I use pearled barley too -- it has 6 g of fiber per 1/4 c. serving; I just wrote non-hulled because many pearled barleys are so refined (I suppose that's what you would call them, anyway) that they have only about 1 gram per serving. So I don't know what the deal with my "pearled barley" is, since its fiber content is comparable to most other non-refined grains -- I don't know if it's just called that, or what. Anyone have any ideas?

[emilycat]

Barbara (and anyone else who was interested in recipes http://www.cookinglight.com/bbs/smile.gif ),

I'll try to find some more later to type up, but for now, here are some recipes to get you started:

From The Occasional Vegetarian by Karen Lee

Roasted Barley Salad

Use organic barley from the health food store; it's coarser and less procesed than the barley sold in supermarkets. Roasting the barley before cooking it brings out its rich, nutty flavor.

Dressing
1/2 t. salt
1/4 t. pepper
2 T. olive oil
2 T. rice vinegar

1 c. raw barley
2 c. vegetable stock or water
1 c. diced red or yellow bell pepper
1 c. thinly sliced unpeeled carrots
1/2 c. chopped red onion

1. To make the dressing, combine the salt, pepper, oil and vinegar. Whisk, or shake in a covered jar, until blended.

Dressing can be prepared several days ahead and refrigerated

2. Wash the barley; drain for at least 10 minutes.

3. Place a wok or iron skillet over high heat for 1 minute.

4. Add the barley and turn the heat to low. Dry-roast the barley for 30 minutes, stirring the grains occasionally with a wooden spoon. The barley develops a rich, roasted aroma.

5. In a separate pot with a tight-fitting lid, bring the stock or water to a boil. Add the roasted barley and stir. Cover and turn the heat to low. Simmer until the stock is absorbed, 45 minutes to 1 hour. Remove from the heat. Leaving the lid on the pot, allow the barley to relax for 30 minutes.

6. Place the barley in a bowl and add the red pepper, carrots, and onion. Stir the dressing and add it to the barley. Toss well. Serve at room temperature.

This salad can be prepared several hours in advance. Best served at room temperature the day it's made, but can be refrigerated for 2 days. Return to room temperature before serving.


Curried Bulgur Wheat Pilaf

This is a variation of the classic rice pilaf. To my delight I discovered that bulgur can be cooked the same way rice can be cooked. This little rendition has the earthy taste of the bulgur with an enticing curry spice.

1 t. butter
2 T. chopped walnuts
1 1/2 c. vegetable stock
2 t. curry powder
1 t. salt
1/8 t. cayenne pepper
1 c. bulgur wheat
1/3 c. chopped shallots (about 2)
1 T. olive oil

1. Preheat the oven to 325. Melt the butter and toss with the walnuts. Roast for 5 to 10 minutes, or until nicely browned.

2. In a small saucepan, bring the stock to a boil. Add the curry powder, salt and pepper; turn off the heat, and let steep 5 minutes.

3. Wash and drain the bulgur.

4. In a large, heavy-bottom saucepan with a tight-fitting cover, saute the shallots in the olive oil until they soften and are lightly brown, about 5 minutes. Add the bulgur and stir a few minutes, until the grains are coated with oil and shallots. Add the curry-infused stock, stir, and bring to a boil over high heat. Cover, and turn heat to low; simmer 20 minutes. Turn off the heat and allow bulgur to relax for 20 minutes. Place bulgur in a bowl and top with roasted nuts. Serve hot or at room temperature.

From Moosewood Low-Fat Favorites

Quinoa Black Bean Salad

Higher in protein than any other grain, quioa is chewy with a delicious, almost nutlike flavor. Bolstered with the nutritional power of black beans, this salad is hearty, healthy eating at its best.

1/3 c. quinoa
1 c. water
1 t. olive oil
4 t. fresh lime juice, or more to taste
1/4 t. ground cumin
1/4 t. ground coriander
1 T. finely chopped fresh cilantro
2 T. minced scallions
1 1/2 c. cooked black beans (15 ounce can, drained)
2 c. diced tomatoes
1 c. diced bell peppers (red, green, yellow or a mixture)
2 t. minced fresh green chiles
salt and ground black pepper to taste
lemon or lime wedges

Rinse the quinoa well in a sieve under cool running water In a saucepan, bring the water to a boil, add the quinoa, cover, and simmer on low heat, until all of the water is absorbed and the quinoa is tender, about 10 to 15 minutes. Allow to cool for 15 minutes.
In a small bowl, combine the oil, lime juice, cumin, coriander, cilntro and scallions. Stir in the beans, tomatoes, bell peppers and chiles. Add the cooled quinoa, and salt and pepper to taste, and combine thoroughly. Refrigerate until ready to serve. Garnish with lemon or lime wedges.

Bulgur with Savory Greens

Bulgur, a quick-cooking grain made from wheatberries, is most readily found in natural food stores or the Middle Eastern section of supermarkets. Here it is part of a grains-and-greens side dish that is delicious hot or at room temperature.

2 1/2 c. chopped onions
4 garlic cloves, minced or pressed
1 T. olive oil
1 lb. Swiss card or escarole, rinsed and chopped (about 8 cups)
2 T. fresh lemon juice, or more to taste
1 1/2 c. bulgur
1 t. salt
2 1/2 c. water
ground black pepper

lemon wedges
fresh mint leaves
red wine vinegar or balsamic vinegar

In a large skillet, saute the onions and garlic in the oil for about 8 minutes, until the onions aare translucent. Add the greens and lemon juice, cover, and cook until the greens have just wilted. Stir in the bulgur and salt. Add the water, cover, and cook on medium-low heat for about 15 mintues, until the bulgur is tender and most of the water has been absorbed. Sprinkle with pepper and add more lemon juice to taste. Serve garnished with lemon wedges and mint, and offer a cruet of vinegar at the table.

Variation: Add 1/2 c. cooked chickpeas just before serving.

Kasha Pilaf

Kasha, a high-fiber, lysine-rich grain made from buckwheat groats, is common throughout Eastern Europe. It has a distinctive earthy flavor, so some people consider it an acquired taste, but many of us at Moosewood like it a lot. Like rice, kasha can be eaten plain alongside a juicy main dish such as beans or sauteed vegetables, but it has the advantage of being quick-cooking -- a mere 15 minutes and it's ready.
This savory pilaf can stand on its own as a side shish or serve as a first-class stuffing for tomatoes, bell peppers or winer squash.

1 1/4 c. chopped onions
1 c. diced celery
4 garlic cloves, minced or pressed
1 T. canola or other vegetable oil
1 c. kasha (buckwheat groats)
1 1/3 c. water
1 c. peeled and diced carrots
2 c. sliced mushrooms
1/4 c. dry red wine
2 T. soy sauce
2 T. chopped fresh dill (2 t. dried)
ground black pepper to taste

a few fresh dill or parsely springs
tomato wedges

In a large skillet, saute the onions, celery, and garlic in the oil for about 10 minutes, until the onions are translucent. Add the kasha and saute for another minute lightly toast it. Pour in the water, add the carrots, cover, and simmer for 5 mintues. Add the mushrooms, red wine, soy sauce and dill. Cover and cook on low heat until the liquid is absorbed and the kasha and vegetables are tneder, about 10 minutes. Add pepper to taste. Serve garnished with dill or parsley sprigs and tomato wedges.

Mushroom Wheatberry Pilaf

Wheatberries provide a welcome "chewiness" in this already hearty dish. For special occasions, splurge and replace some of the fresh mushrooms with porcini mushrooms or some other flavorful dried mushrooms of your choice.

1/2 c. raw dark wheatberries, soaked overnight, or at least 8 hours
1 c. brown rice (or 2 1/2 c. cooked rice)
1 large onion, chopped (about 1 1/2 cups)
5 garlic cloves
2 t. olive oil
1 lb. mushrooms, sliced (about 5 cups)
1 t. dried thyme
1 t. minced fresh rosemary (1/2 t. dried, crumbled)
3 t. soy sauce
1/2 c. dry red wine

Using a colander or a large sieve, drain the soaked wheatberries. Return them to the saucepan with fresh water to cover. Bring to a boil, lower the heat, cover and simmer for about an hour, until tender.
In a separate pot, add 2 cups of cool water to the rice, cover tightly, and bring to a boil on high heat. When steam escapes from below the lid, turn off the heat and let stand for 5 minutes. Return to very low heat and simmer for about 35 minutes, or until all of the water has been absorbed.
While the grains cook, saute the onions and garlic in the oil in a large, covered skillet on low heat for about 10 minutes, until golden. Stir occasionally to prevent sticking. Add the mushrooms, thyme, rosemary, and soy sauce and cook for 5 minutes. Pour in the wine and continue to simmer until the wine evaporates. Set aside.
When the wheatberries are soft, drain any excess liquid and then add to the sauteed mushrooms. Stir in the cooked rice, mix thoroughly, and serve immediately.

Five-Spice Rice

This rice is tasty enough to eat all by itself. The addition of stemed broccoli florets and sliced sasoned tofu makes it a quick, nutritious lunch, and it would be a fitting side dish for almost any Southeast Asian saute or fish dish.
Chinese five-spice powder can be found in large supermarkets and specialty groceries. Its distinctive, slightly sweet flavor comes from a combination of star anise, fennel, cloves, Szechuan peppercorns, and cumin or cinnamon. Although most five-spice pwders and similar, the amounts of each spice can vary and some mixtures even include ginger, licorice, and/or white pepper.

1 c. long-grain brown rice
1 t. dark sesame oil
1 t. grated fresh ginger root
1 garlic clove, minced or pressed
1 t. five-spice powder
1/4 t. salt
1 1/2 c. water
1/4 c. sherry or Chinese rice wine
a few splashes of soy sauce

In a colander or sieve, rinse the rice with cool water and set aside to drain.
Warm the oil in a medium saucepan and add the ginger, garlic and five-spice powder.
Saute for 1 minute, stirring constantly. Add the rice and salt and saute for another 2 minutes, continuing to stir. Add the water and sherry or rice wine, cover, bring to a boil, and then gently simmer for about 40 minutes, until al of the water is absorbed and the rice is tender. Add soy sauce to taste and serve.


[This message has been edited by emilycat (edited 04-05-2001).]

[junietoo]

em: You are a treasure. And, I love quinoa.

Thanks much.

Barbara

[Luiza]

Emilycat, that's great. I'll try them all.

I do have a question though. Does the Roasted Barley Salad use unhulled barley, or pearled? Also, are wheat berries known by any other name? I don't seem to see those around.

Thanks,

Luiza

[Luiza]

Thank you so much, Shirley, Emilycat, I know now what I'm looking for. And I think I saw kamut on a label somewhere... I'll pass by a health food store today; I won't get to cook until tomorrow the earliest, but I can't stand the suspense http://www.cookinglight.com/bbs/biggrin.gif

Luiza

[junietoo]

The kamut I bought from Fresh Fields/Whole Foods (can we please shorten this to FF/WF?) takes 1 1/2 hours to cook at sea level.

[emilycat]

I just found this awesome-looking recipe on Mollie Katzen's web site, and since it's so appropriate to this thread, wanted to share http://www.cookinglight.com/bbs/smile.gif
http://www.molliekatzen.com/recipes/grain_salad.htm

Oh, and did you know she's coming out with a new book within the next year? Yippee! http://www.cookinglight.com/bbs/biggrin.gif


Okay, one more link: This site has some really informative stuff on it; I'm going to have to raid the recipe file myself!
http://www.vegweb.com/frames/index/rice/index-frames.shtml

Emily

[This message has been edited by emilycat (edited 04-05-2001).]

[LGBurns]

Just another thing about wheatberries: Deborah Madison suggests soaking and cooking a lot at one time and then freezing them. This way you can have wheatberries any time you want them. I am a big fan of this nutty, flavorful grain so I like the idea of having them around for everyday use.

[junietoo]

Great tip -- thanks, LG.

[kwormann]

junietoo, I got the stuff to make your recipe this weekend! I cant wait! Thanks

Kim

[Shirley Panek]

Luiza -

I hope this helps. You might try looking for them as groats, but I'd definitely have to defer to the Grain Queen, emilycat. http://www.cookinglight.com/bbs/biggrin.gif

whole grains = berries = groats Notes: These are grains that are either unprocessed or stripped only of their tough outer hulls. By themselves, whole grains are bland, so it's best to combine them with more assertive ingredients. It also helps to toast the grains before cooking them--this boosts their flavor and speeds up the cooking a bit.

wheat berries = hard wheat berries = whole wheat berries Notes: These are wheat kernels that have been stripped only of their inedible outer hulls. They're nutritious, but they take hours to cook. If you don't have the patience to use the whole berries, try the more convenient cracked wheat, bulgur, or wheat flakes. Substitutes: kamut berries OR spelt berries OR soft wheat berries (softer and starchier) OR triticale berries OR cracked wheat OR bulgur

[emilycat]

Luiza,

You know, I've never seen wheatberries sold under any other name, but you might not be able to find them anywhere except natural foods stores, like Whole Foods, Fresh Market, etc.

As for the barley, I would use organic pearled, as the recipe suggests -- and I think Karen Lee's recipe description also answers Claire's question about pearled barley. The reason our pearl barleys are so much more fibrous and nutrient-rich than others is because they're either organic or just coarser and much less refined. If you can find that kind (I use Arrowhead Mills or the bulk stuff at Whole Foods), go for it.

Emily

[clairea]

For those who are looking for the higher-fiber barley, I just use the grocery store (Publix) brand, and it has 5g of fiber per 1/4 cup uncooked (I think Emily's has 6g of fiber). To be honest, I never thought of looking at the fiber content until the recent discussions ( I thought all barley was high in fiber) -- I guess I just lucked out.

[junietoo]

kwormann: I hope you like it. I finished the last of mine yesterday. It was getting a bit dry, so I added some Italian dressing and some chopped romaine. Very satisfying.