GRAINS, RICE, AND BEANS
Since grains, rice, and beans are usually dried and must be reconstituted in some kind of liquid, they are usually available year-round. This is great news for us because it means we can add these yummies to any dish we decide to make. I highly suggest staying away from canned beans. Those beans are full of sodium. However, if you must use them, pour them into a colander and rinse them for a minute or two. This will help remove a little bit of sodium. Personally, I think dried beans that have been soaked overnight and cooked are absolutely divine! They just taste so much better than the canned beans, and they are cheaper. Get better food and save some money; that’s what I’m talking about!
Grains
- Amaranth
- Native to Mexico and Central America, Amaranth is a relative of quinoa. The seeds are a good source of protein, calcium, magnesium, phosphorus and potassium. Most Amaranth is ground into flour and blended with other flours to use in baking.
- Barley, Pearled
- Pearl Barley is what is usually sold at the supermarket. It is healthy because a lot of the hull is left on during processing. Fiber is also distributed throughout the kernel, making it a great option for adding fiber to the diet. Barley flour can absorb more water than wheat and makes a rich dense bread, it is best used to thicken soup and for risotto. Cooked barley can be stored in an airtight container for one week in the refrigerator or two months in the freezer.
- Barley, Whole
- Barley was popular in ancient times, but is no less widely used. Rarely served on its own, it is more commonly added to soups and casseroles, thickening and flavoring them. Once cooked, it is light and chewy. Barley flakes can be used in baking and added to breakfast cereals.
- Bran
- Comprising the outer layers of the whole grain, bran is a useful source of fiber, but it does need to be combined with flakes or added to savory mixtures or it is unpalatable. It contains phytic acid which can interfere with the absorption of certain minerals.
- Buckwheat, Whole
- Buckwheat is an attractive angular seed with a distinctive strong flavor. If unroasted, the grains have a greenish tinge; once roasted, they turn a dark reddish-brown. Toasted grains are sometimes called kasha. Buckwheat goes well with cold weather vegetables, such as root vegetables, and with mushrooms and dark green vegetables. It is gluten-free (for those worried about gluten).
- Bulgur, Wheat
- Bulgur is a whole grain made from cracked wheat. Bulgur can help with maintaining weight and adding fiber to the diet. It is wonderful in many dishes including: salads, soups, and bread.
- Couscous
- North African in origin, couscous is made from the inner layers of the wheat grain and is therefore slightly less nutritious than bulgur. It has the appearance of tiny golden balls. Depending on the variety, couscous can be lightly steamed or simply soaked in boiling water for five minutes. Organic varieties may need more cooking. It makes a quick accompaniment for casseroles, but is also delicious as a salad base.
- Kamut
- Kamut is easily digestible. It has a sweet nutty-buttery texture and is full of protein, fiber, and is high in minerals including selenium. This is a great grain for those sensitive to wheat.
- Millet
- Native to Africa and Asia, millet comprises round grains of golden yellow. It can be served with stews and casseroles, or cooked with vegetables for a pilaf or risotto style of dish. Millet tends to cook unevenly so some of the grains will be crunchy while others are soft. Also, the grains will stick together if left to stand once cooked. Millet has a milder flavor and less texture than rice. It also combines well with sweet ingredients to made a dessert similar to rice pudding. Millet flakes and flour are available and can be used in baking, breakfast cereals, and crisp topping mixtures. Millet is gluten-free.
- Oat Groats
- Whole grain kernel with the husk removed. When cooked they develop a slightly nutty flavor. Includes cereal germ, bran, and endosperm of the grain. Fantastic source of both soluble and insoluble fiber.
- Oats, Quick
- Oats which have been steamed and are thinner than other types of oats. Small pieces speed up cooking time. Regular oats may be substituted with quick oats, but keep in mind the texture and/or cooking times may change.
- Oats, Steel Cut
- Also known as Irish oats, course oats, or pinhead oats. These oats are chopped from oat groats. They are thick and can take a long time to cook. Great in sweet or savory dishes. Nutty flavor and hold shape well. Popular in slow-cooker recipes.
- Oats, Rolled
- Oats are rarely sold as whole grains but are used mainly when processed into meal and flakes and are used as the basis for breakfast cereals such as granola.
- Oat flakes are good for thickening soups or casseroles or for adding bulk to burgers or savory baked dishes. When mixed with a little flour and fat, oats make a good crisp topping either sweet, with added sugar, or savory, when flavored with herbs. Oat flakes and oatmeal can also be used in bread making and for cakes and cookies.
- Oats contain a soluble fiber that is thought to lower cholesterol levels in the blood.
- Quinoa
- Pronounced “keenwa”, this grain has a delicate, grassy flavor. It is somewhat similar in appearance to millet – gold in color with minute round grains. It must be washed thoroughly before cooking because the outside is coated with bitter chemicals. It is important to keep a check on quinoa at the end of the suggested cooking time because the grains are easily overcooked and lose their texture. In the center of each grain is a tiny spiral thread, which is visible when cooked.
- Rye Berries
- Whole Rye kernels are usually referred to as Rye Berries. Rye is a hardy grain that grows more quickly than wheat. It can withstand poor soil conditions and has been known as “the poverty grain”. Makes a great alternative to rice. Is not gluten-free. Rye is used to make whiskey.
- Spelt
- Spelt is a cereal grain that is widely grown in Europe. It has a nutty flavor. It is considered a distinct type of wheat. It is best if soaked overnight and rinsed before using. It is not gluten-free and should be avoided by those sensitive to gluten. It is also not recommended for those that cannot tolerate wheat.
- Semolina
- Produced from the starchy part of the grain, semolina can be used for desserts or as an ingredient of gnocchi. It is also used for making pasta.
- Teff Berries
- Wheat, Cracked
- Wheat Berries
Rice
- Arborio Rice
- Best for risotto. Usually a polished grain of medium-size, Arborio rice gets its creamy quality since some of the starch breaks down as it cooks. It also absorbs about five times its weight in liquid. More nutritious risotto can be made with brown short-grain rice.
- Basmati Brown Rice
- Basmati White Rice
- Basmati rice is fragrant with long slender grains native to India and Pakistan. Once cooked, the grains separate easily. Cooked plainly, it can accompany a range of dishes from curries to stir-fries.
- Brown Short Grain Rice
- Brown Long and Medium Grain Rice
- Has a nutty flavor and is a good base for salads, casseroles, and meat substitute.
- Jasmine Brown Rice
- Jasmine White Rice
- Jasmine rice is similar to basmati rice but has a slightly soft and sticky texture when cooked. It has a milder flavor than basmati rice, but still has a distinctive aromatic smell when cooking.
- Sweet Rice
- Glutinous rice is also called sweet rice, or sticky rice. It is a polished rice with round pearl-like grains. Although called glutinous, this grain – like all rice – is gluten-free. Once cooked, the grains tend to stick together. The rice is used for sushi, in which cooked rice, sometimes seasoned with vinegar, is wrapped in sheets of nori.
- Wehani Rice
- Wild Rice
- Originally native to the Great Lakes of North American and only found wild, this rice is now cultivated more widely. It is not a true rice but an aquatic grass with thin and slender grains colored a dark chocolate-brown. As it cooks it splits and curls slightly. Wild rice has a distinctive, nutty flavor and works well on its own or mixed with ordinary rice. It can be served hot or cold. It cooks as a long-grain rice, taking about 35-40 minutes to cook.
Beans/Legumes
- Adzuki Beans
- Small, maroon beans from China and Japan, theses are small enough to go into pie fillings and savory baked dishes, and make an excellent substitute for ground meats in dishes like lasagna. Adzuki beans go well with rice dishes, mushrooms, and eggplant. They are also good sprouted.
- Anasazi Beans
- Black Eyed Peas
- This legume is similar in size to the navy bean but with a distinctive black spot, hence its name. They were introduced to America from Africa and are now popular in the southern states of America, as well as the Caribbean, because they go well with flavorings from those regions. They are particularly good in soups and casseroles and make a good contrast with red kidney beans or garbanzo beans.
- Black Beans
- Borlotti Beans
- Butter Beans
- Cranberry Beans
- Canellini Beans
- Fava Beans
- Garbanzo Beans
- Pale gold in color with a nutty flavor and crunchy texture, the garbanzo is also known as chickpea, ceci, and chana dhal. They are populart in Middle Eastern cookery, where they are served toasted and salted or pureed with garlic, oil, lemon, and sesame to make hummus. They are also cooked and ground with spices, then deep-fried to make savories known as falafel. Garbanzo beans make a good contrast with dark-colored beans, both in salads and casseroles.
- Gram flour is the power made from grinding garbanzo beans.
- Great Northern Beans
- Kidney Beans
- Glossy and named for their shape, these beans are best known for their use in chili. They go well with hot spices and are great in casseroles and salads.
- Lentils
- Lima Beans
- Mung Beans
- Navy Beans
- Peas, Whole
- Peas, Split
- Pinto Beans
- Red Beans
- Soy Beans