GRAINS

 

Grains are typically the seed of a plant belonging to the grass family. We have become conditioned to eating wheat as our predominant grain which has unfortunately led to problems with intolerance and digestive issues. The reasons for this is that any wheat-based foods we eat today tend to be highly processed; very different to the traditionally milled ancient grain eaten by previous generations in years gone by. Cooking Them Healthy tends to favour spelt flour in the majority of our recipes as it is less processed, has a lower gluten content and many people find it easier to digest than its more processed cousin.

 

When grains are processed, the bran and germ parts are typically removed (usually done in order to help extend the shelf life), and with this is a loss of valuable nutrients, particularly some of the B vitamins. As a result we tend to favour wholegrain varieties of grains which are high in fibre, rich in vitamins and minerals and high in complex carbohydrates. They can be used for breakfast, in dishes such as casseroles or provide the base for main dishes themselves.

 

There are plenty of grains available as alternatives to wheat. We just need to become familiar with them and confident in cooking with them. We hope to show you how easy this can be.

 

Different types of grains

 

Many people don't realize how simple it is to cook different grains and rices and tend to use just either white pasta or white rice (which has much of its nutritional value removed by the refining process). It is really worth trying to get more complex carbohydrates into your child's diet as they help to slow down the release of sugar into the blood stream which will help stabilise energy levels and keep them feeling fuller for longer.

 

Gluten - gluten has become something of a nutritional buzzword recently but many people remain confused about what it actually is. Gluten is comprised of two proteins, gliadin and glutenin, and is found in wheat, rye and barley grains. It gives wheat bread its characteristic texture. Gluten may cause problems for certain people, specifically those with Coeliac Disease - an immune condition causing a complete inability to digest gluten, but it also affects others with a gluten sensitivity. The symptoms are not only digestive but may manifest as behavioural issues, skin complaints, joint pain. The best way to determine if you have a gluten sensitivity is to carry out an Elimination Diet for a period of time. But whether you are able to tolerate gluten or not, there is no doubt you will benefit nutritionally from reducing your intake and varying your diet. By exploring different grains we hope to give you the tools to use gluten-free alternatives in your cooking.

 

Different grains possess varying nutritional properties; we explore some different popular varieties below:

 

Oats - rich in soluble fibre, B vitamins for energy and beta-glucan which can help lower cholesterol. Due to processing methods oats do sometimes contains gluten.

 

Rice (including Arborio, Basmati, Jasmine, Red and Wild rice) - rich source of B vitamins, protein and contains gamma-oryzanol which has cholesterol lowering properties. Rice is gluten free.

 

Wheat - refined white wheat products are nutritionally poor and can negatively affect blood sugar levels. Whole wheat varieties help to stabilise blood sugar levels and are a source of fibre. If gluten is a problem, there are plenty of gluten-free alternatives.

 

Amaranth - this is an ancient Aztec & Mayan food currently experiencing something of a rediscovery. It has a high protein content as well as being full of vitamins and minerals. It is gluten-free and tends to be less allergenic than some alternatives.

 

Barley (pearl barley, hulled barley, milled whole barley grain) - it is a good source of fibre and the mineral selenium, as well as beta-glucan which can help to lower cholesterol. It contains gluten.

 

Buckwheat - confusingly, this does not actually contain wheat despite its name! It is also not technically a grain but rather a fruit seed, but gets grouped with other grains so we felt it relevant to mention it here. It is rich in vitamin C and health-giving flavanoids rutin and quercetin which support healthy blood flow.

 

Millet - high in protein as well as being a rich source of useful minerals such as magnesium, phosphorus and B vitamins. It is gluten-free and hypoallergenic (low allergy).

 

Quinoa - it is in fact a seed rather than a grain, but is often considered to be a grain. It is one of the only vegetarian sources of complete protein, as well as containing lots of magnesium and vitamin E. It is easy to cook and makes a fantastic gluten-free alternative to wheat.

 

Rye (available as wholegrain or in flour form) - good source of fibre and magnesium. It contains gluten but some people find it easier to tolerate than its wheat cousin.

 

Spelt - a distant elder cousin of modern wheat, with a lower gluten content but can be used in much the same way, ie. in baking, pasta, bread, etc. Good source of complex carbohydrates and immune stimulating factors. It also contains twice the levels of protein and fibre of most modern commercial wheat.

 

Here are some of our handy tips to help you make the change:

 

Bulk & Freeze - I cook a large amount of plain brown rice and then freeze the rest into individual portion bags (about 100g a bag which is more than enough for 2 small people). It is vital you cool down the rice quickly first and when reheating to ensure the rice is piping hot. Another good idea is making a large amount of rice/quinoa/bulgar, etc and keeping it in the fridge. Throughout the week, just take out what you need and add different flavour combinations to add variety (see below).

 

Vacuum Packed - If you are in a rush, you can make life simpler and meals quicker by using the pre-cooked vacuum-packed rices and pulses that are readily available from all supermarkets. These wonderful little packets are full of cooked grains so all you have to do is stir through some ingredients that you have to hand to spice it up a bit.

 

Try to think of the rice/grains as being a vehicle for different flavours and try to be creative. Just have a look in your fridge and get inventive. For example, pan fry and add spring onions, toss in toasted sesame seeds, add grated carrot and raisins, stir through some defrosted edamame beans... the potential varieties of additions are endless. Use ingredients that you know your children like and are familiar with, as well as experimenting with new flavours to broaden their tastes.

 

Below are some of our top flavour combinations to use with rice/grains:

 

• Brown rice with cumin, parsley, lemon zest and toasted pine nuts

• Bulgar wheat with smoked paprika, dried apricots and crushed up toasted hazelnuts

• Cous cous with cumin, pine nuts, fresh herbs and crumbled feta

• Red rice with apricot and caramelized onions

• Quinoa with spring onions, avocado, baby tomatoes and a light dressing

• Pearl barley with broad beans, mint and feta (with a squeeze of lemon)

 

If you have a favourite combination we would love to hear about it so please do let us know.

 

How to Cook the Perfect Rice

 

I find that the best way to cook rice is to firstly give it a quick rinse in a sieve and then place in a saucepan. Fill with enough cold water to cover and allow about 1 cm (or the tip of your finger) of extra water to sit on top. Bring the pan up to the boil and then turn it down to a simmer. Place the lid on and cook for the recommended time for the type of rice (usually about 15-20 minutes for brown rice). Check after 10-15 minutes and if the water seems to have disappeared, taste the rice. If it is still slightly crunchy add in a splash more water, place the lid back on and continue to cook. I find it better to cook with too little water than too much as having to sieve your rice at the end tends to affect the taste and texture. Ideally we want our grains to be fluffy and separated.

 

When cooking your rice, try adding a clove of garlic, stick of lemongrass or knob of ginger - all of these things will infuse into the rice giving a wonderful flavour.

 

Easy ways with rice:

 

Brown Rice and Seeds (click for full recipe)

(Serves 2-3)

150g Brown rice (already cooked)

A generous sprinkling of mixed seeds (approx 20-30g)

Olive oil to coat (approx 1 - 2 tablespoons)

 

Simply mix together the brown rice with the seeds and coat in olive oil.

 

Red Rice with Leeks and Feta (click for full recipe)

(Serves 4)

200g red rice (already cooked)

50g feta, crumbled

1/2 leek cut, thinly sliced

 

Cut your leek into thin slices and pop into a saucepan of boiling water or steamer. Place the lid on top and gently simmer for 3-4 minutes until softened and lost their raw taste. Drain. Place your rice into your warmed pan and stir through the cooked leeks and crumble in the feta. Drizzle through some olive oil (enough to coat the grains - approx 2-3 tablespoons). Enjoy warm or at room temperature.

 

Brown Rice with Spring Onions and Seeds (click for full recipe)

(Serves 2)

100g Brown rice (already cooked)

1 large or 2 small spring onions, finely sliced

A generous sprinkling of seeds (such as sunflower, sesame, pumpkin etc)

 

Heat a little oil in a small saucepan and when warm add in the spring onions and fry until softened. Stir though the rice and sprinkle over the seeds. Drizzle with some olive oil to coat the grains and serve.

 

Immune Boosting Egg Fried Brown Rice (click for full recipe)

(Serves 3-4)

1 egg

1/2 sweet potato, finely diced

100g brown rice (already cooked)

2 spring onions, finely sliced

1/2 red pepper, finely diced

Handful broccoli florets, broken into small pieces

1 clove garlic, crushed

1 thumb ginger, peeled and grated

 

Heat a little oil in a small frying pan and gently fry the sweet potato until cooked through. This only takes a few minutes if the pieces are small. Add in the spring onions and soften. Then add the red pepper and small pieces of broccoli florets. Fry for a few more minutes and add the rice. When all are heated, stir in the egg until all mixed through and no runny egg is showing. Serve.