Whole grains have been a staple food for many cultures for thousands of years. Versatile in their myriad uses, they are inexpensive and rich in a variety of nutrients, including fiber, magnesium, and B vitamins. When mixed with fresh vegetables and colorful beans, grains make a satisfying meal.
Our favorite way to incorporate whole grains into a family’s daily diet is to make up a plain batch on the weekend, store it in a tightly sealed container in the refrigerator, and then pull from it for different dishes over the next few days. To increase fiber content and heartiness, you can easily add a handful of plain, cooked grains such as barley or brown rice to your soups, salads, or beans. They also dress up well for breakfast (try hot amaranth, apples and cinnamon) and even dessert.
In the U.S. we eat a lot of wheat, oats and rice, but we aren’t taking full advantage of the other cereal grains that are much more widely utilized in other parts of the world. Some of the less familiar grains are just as easy to use, just as inexpensive, and superior to our “staples” in terms of nutritional impact. With a rising increase in sensitivities and allergies to wheat and gluten (a protein found in wheat and related grains), it makes even more sense to start experimenting with some of the other options available to us.
Wheat and Gluten
Wheat is one the “big eight” foods responsible for 90% of all allergic reactions. In addition, it contains a protein (gluten), which can be difficult or even impossible for some children and adults to digest, even if they aren’t technically allergic to it. Therefore, wheat can be the cause of both an allergic reaction and/or a food intolerance. Because wheat is both highly allergenic and contains gluten, it’s best to delay introducing it into your child’s diet until around the age of 9 months. You can begin introducing wheat in the form of whole wheat pasta sometime between 9 and 12 months. Watch your child closely for signs of any allergic reaction, and also look for signs that he isn’t digesting it well (for more information on gluten-intolerance, celiac disease, and symptoms, see here).
Whole Grain Basics
Purchasing: The highest quality whole grains are
organically grown, pesticide-free. They are commonly found in
supermarkets and natural food markets. Buy grains in small packages and
replace them as you use them; if grains are left unused for too long
they may go rancid (see below). Buying in bulk is the least expensive
option. Most bulk items turn over quickly, but check that your bulk
grains are clean, and look and smell fresh.
Storage: Whole
grains still have their germ layer (containing the oil), so they can go
rancid more rapidly than refined grains. Keep raw grains in a cool dry
place. If you have space in your refrigerator/freezer, storing them
cold will extend their shelf life: 2 to 3 months in a cool pantry, 6
months in the freezer, and, once cooked: up to 3 days in the
refrigerator or 1 to 2 months in the freezer.
Preparation: Many
whole grains cook more quickly and are digested more easily if soaked
before cooking. Soaking removes phytic acid, a component of most
cereal grains. This acid can interfere with good digestion and
micronutrient absorption. Rinse your grains in cold water and soak for
3 hours to overnight (if indicated by chart), drain off the soaking
water and replace with fresh liquid to cook.
For cooking liquid,
you can use plain water, low-sodium broth, or one part apple cider to
three parts water or broth to add sweetness. Use a 2-quart saucepan
with a tight-fitting lid to cook 1 to 2 cups of grain. Combine the
grain and liquid, and heat to boiling, covered, over medium high heat.
Once boiling, reduce heat to medium low or low (keep a low simmer) and
cook until the water is almost completely absorbed. After the grains
have cooked, remove from heat and let them stand, covered, for 5 to 10
minutes to continue absorbing the moisture.
Guide to Cooking Grains
Grain: Amaranth
Ratio of Grain to Liquid: 1 to 3
Pre-soak: No
Cook Time: 25 minutes
Grain: Pearl Barley
Ratio of Grain to Liquid: 1 to 3
Pre-soak: Optional
Cook Time: 40 minutes
Grain: Brown Rice (medium grain)
Ratio of Grain to Liquid: 1 to 2
Pre-soak: Optional
Cook Time: 40–50 minutes
Grain: Buckwheat (Kasha is toasted variety)
Ratio of Grain to Liquid: 1 to 2
Pre-soak: No
Cook Time: 15 to 20 minutes (mushy texture)
Grain: Millet
Ratio of Grain to Liquid: 1 to 3
Pre-soak: Optional
Cook Time: 30 to 40 minutes
Grain: Oats (steel cut)
Ratio of Grain to Liquid: 1 to 4
Pre-soak: Optional
Cook Time: 30–35 minutes
Grain: Quinoa
Ratio of Grain to Liquid: 1 to 2
Pre-soak: Optional
Cook Time: 15–20 minutes
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Real Food Moms Jeannette Bessinger, CHHC and Tracee Yablon Brenner, RD,
CHHC are both passionate nutrition educators and whole food cooks. Their common experiences as mothers and nutrition
professionals, and shared vision for healthier families, have inspired them to
write a series of books: Simple Food for Busy Families: The Whole Life Nutrition Approach (Celestial Arts, 2009) (for families with
school-aged kids) and Great Expectations: Your Baby’s Best Food (Sterling
Publishers, March, 2010) (for families with babies and toddlers). Their newest
enterprise is a website designed to make cooking with real foods easy, tasty,
and fast: www.realfoodmoms.com. As
the Real Food Moms, they deeply believe in the power of families to
heal themselves, and have committed their professional lives to supporting that
effort.
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