The following are some notes on different types of grains than the standard hard and soft wheat.
Kamut–(Egyptian for wheat) It is a wheat and has the necessary gluten content. It is 20-40% higher in protein that whole wheat, higher in minerals, magnesium and zinc and up to 65% higher in amino acids. Texture is lighter than whole wheat or whole wheat pastry flour. Many with wheat allergies can tolerate Kamut. It is the closest we probably have to the wheat of the Bible. Slightly yellowish grains are longer and larger than wheat kernels.
Spelt–Probably part of Ezekiel’s bread in Ezekiel 4:9, and has been grown up to the present. It is the dinkle of Switzerland and farro of Italy. Closer to our bread wheat in structure than Kamut. Higher in fiber that wheat and rich in essential fatty acids. The nutrients are found in the inner kernel of the grain, while wheat’s is in the bran and germ. Use less liquid or more flour in recipes.
Corn–The America’s contribution to grains. Commonly available in the following forms:
•Dent corn is field corn used for cornmeal. Most commonly degerminated. Stoneground is not degermed. (Degermed is like white flour, has lost much of its nutrients.)
•Popcorn
•Sweet corn, we eat on the cob, canned, and frozen
•Masa, parched corn with lime used in Mexican tortillas
•Blue corn (Hopi corn), sweeter and milder than yellow corn, is used in pancakes, tortillas, and corn chips.
Corn is especially high in magnesium and yellow corn is the only grain that contains Vitamin A.
Oats–Most Americans eat oats as oatmeal or in cereal for breakfast. To produce rolled oats: husked grains are partially cooked by passing them through a steam chamber, the partially cooked grains are flattened by heated rollers, the flattened grains are dried. Rolled oat flakes retain virtually all the nutritional value of the original grains. If you look at an old fashioned flake you can see the rib of the whole grain down the center of it. Quick oats are flatter than old fashioned and have been steel cut before rolling. Scotch oatmeal uses oat groats, groats are stone-cut rather than steel cut. All forms of oats provide valuable whole grain nutrition. Oats provide: high amount of grain protein and fat, rich in iron, phosphorus, inositol, grain with highest B-1, fair source of B-2 and E, and contain silicon, valuable to healthy hair, skin, eyes, and nails.
Brown Rice–is the second most used staple grain in the world. White rice is comparable to white flour, denuded of nutrients. Converted rice is a better option than white. Use brown rice.. Varieties: long grain is fluffier and has a drier texture; medium grain is simply between the long and short; short grain cooks up chewier and stickier, basmati is a long grain rice with an elegant flavor of its own, especially suited to the gourmet meal; sweet rice is very glutinous sticky rice, Japanese use for mochi.
As a flour, rice lacks gluten so it is not a good baker. It is slightly grainy in texture and can add crispness to crackers and cookies, lighten yeast bread when added to wheat and makes a good thickener in place of white flour.
In America rice is heavily sprayed, second only to cotton. Seriously consider using organically certified or certified chemical free rice.
Barley–genus, Hordeum
•Pearl Barley–hull and two hard outer layers of the grain are removed. For soups and casseroles, pearl barley is the most palatable form. Nutritionally in the same class as white flour and white rice.
•Whole hulled barley–only the inedible hull and one hard outer layer has been removed leaving most of the nutritional value intact. Makes a good breakfast cereal, use in place of wheat in quick breads, lighten baked goods by replacing 2 tablespoons of each cup of wheat flour with 2 tablespoons of barley flour. High in lysine. It is a non-gas forming grain that is easy to digest. I’ve included a recipe to cook with rice to make pilaf. Exchange equal amounts barley and hard wheat for rice.
Rye–commercial loaves are usually combinations of white flour and light or dark rye flour. Light rye flour is like white flour, denuded of nutrients. An all rye yeast bread loaf makes a very heavy, dense loaf. It is a low-gluten grain. Use in combination with whole wheat flour. Some people don’t care for rye, because of the flavor–often mistakenly, it is the flavor of caraway seed that is added to rye bread.
Millet–little yellow birdseed. It was a staple in China before rice. Millet is actually any of a wide variety of small-seeded hay or cereal grasses. Gluten-free grain and almost no one is allergic to it. Contains a balance of amino acids, more iron and vitamins than any other cereal. In baking use with other grains. Up to 1/5 the amount of wheat flour can be replaced with millet flour successfully. It will seem dry in quick breads alone. You may include a tablespoon or two whole in yeast breads for texture.
Wild Rice–is really an aquatic grass native to northeastern North America. Use in place or with brown rice. There is enough proteins, carbohydrates, and nutrients to sustain a long and healthy life supplemented with little other food. Currently is very expensive. You can mix with other rices.
Triticale–first raised in Sweden in the 1930’s, is the blending of two different grains, wheat and rye. Combines the higher gluten and protein of wheat with the high lysine content of rye. The gluten is soft, necessitating gentle kneading and only one rising of the dough. Using one part triticale to 2 parts of wheat will help. Included flaked in 5/7-grain flaked cereal.
Quinoa (KEEN-wah)–Staple grain from Andes in South America. Cooks quickly. Delicate flavor and gourmet look. Gluten-free. Has high protein and lysine content, making for a more complete amino protein, one of the most nutritious grains. Rinse for 1-2 minutes and then soak overnight, drain, and rinse for 1 minute again. Use in blender waffles/pancakes.
No comments:
Post a Comment