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The Grains
Whole grains are the nice guys of the food world: You know they’re good for you, but they’ve got a reputation for being a bit boring. Well, prepare to toss that stereotype away with your side of white rice. We’ve profiled each grain to show you just how versatile and delicious it can be. And once you try our recipes, we’re sure whole grains will be making cameos at your dinner table.
food st yling by Bret t Kurz weil; prop st yling by Marcus Hay.
BY MELISSA CLARK
| photogr aphy by Con poulos
Rice Mr. Brown
Mr. Millet
Mr. Barley
He’s white rice’s heartier, more healthful cousin. With a mild, nutty flavor, this guy’s a natural choice when introducing your family to whole grains: He’s familiar and most of us have met him before, but he also packs three times more fiber than white.
Okay, he’s not the sexiest grain. (He is, after all, found in birdseed.) But we think of him as the strong and silent type. You don’t notice him because he’s too busy enhancing the great flavors he’s cooked with. Slip him into mac ’n’ cheese for an antioxidant boost.
You’ve probably had him in the form of beef barley soup, but he’s got so much more to offer. (Think risottos, salads and chilis.) His subtle, buttery flavor works in sweet dishes, too—add cooked barley to rice pudding and muffins for a chewier texture.
Mr. Farro
heat Mr. Buckw
a Mr. Quino
This guy’s the whole package: He’s lower in calories and packs more fiber and protein than other whole grains. Try him hot (casseroles) or cold (salads). And he’s a leftover you’ll love—unlike other starches, he never tastes mushy or dried out the morning after.
Look past his dorky name and you’ll find quite a character. If you toast him before cooking, he releases his alter ego, kasha, for an earthy smokiness. Buckwheat cooks quickly and has a soft, hearty texture that naturally thickens soups and works well in stuffings.
This grain has long been popular with the yoga set: He bends into shape, molding into patties one minute and adding heft to stews the next. Quinoa also wins for ease and speed. With a little S&P and 15 minutes, he’s a creamy yet crunchy side that stands in for polenta, couscous or pasta.
Whole grains contain more antioxidants than fruits and vegetables. Buckwheat-and-Basil Frittata SERVES 6 PREP 25 MIN BAKE 10 MIN
2/3 cup buckwheat, toasted 1 tablespoon extra-virgin olive oil 2 zucchini, grated 3 cloves garlic, finely chopped Salt and pepper 10 eggs, beaten 3 tablespoons chopped fresh basil, plus thinly sliced leaves for sprinkling 1 cup sour cream
1. Preheat the oven to 400˚. In a large pot of boiling, salted water, cook the buckwheat, undisturbed, until tender, about 15 minutes; drain. 2. Meanwhile, in a medium, ovenproof nonstick skillet, heat
MAKE IT Add grains to your favorite soups and stews.
MAKE IT Add cooked grains to quiches and omelets.
Tex-Mex Brown Rice Chili SERVES 6 PREP 10 MIN COOK 1 HR 15 MIN
5 tablespoons extra-virgin olive oil 1 pound ground turkey Salt and pepper 1 onion, finely chopped 1 jalapeño chile, finely chopped 2 tablespoons chili powder 1½ teaspoons ground cumin 1½ teaspoons dried oregano One 28-ounce can crushed tomatoes with basil One 12-ounce bottle light beer ¾ cup brown rice Chopped cilantro, shredded cheddar cheese, sour cream, sliced scallions, chopped avocado and hot pepper sauce, for serving
the olive oil over medium heat; add the zucchini, two-thirds of the garlic and ½ teaspoon salt and cook until the zucchini is brown around the edges, about 10 minutes. Stir in the buckwheat and cook for 2 minutes; season with ¼ teaspoon salt. 3. In a large bowl, combine the eggs, 2 tablespoons basil and ¼ teaspoon each salt and pepper. Add to the skillet and cook, scrambling, until half-cooked. Transfer to the oven and bake until the frittata is set, 8 to 10 minutes; cut into wedges. 4. Meanwhile, in a small bowl, stir together the sour cream with the remaining garlic and 1 tablespoon basil. Add a dollop to each wedge and sprinkle with the sliced basil.
1. In a large pot, heat 3 tablespoons olive oil over medium-high heat.
Add the turkey and cook, breaking it up, until browned, 7 to 10 minutes. Season with salt and pepper; using a slotted spoon, transfer the turkey to a plate. 2. Add the remaining 2 tablespoons olive oil to the pot and stir in the onion and jalapeño; cook until softened, about 5 minutes. Stir in the chili powder, cumin and oregano and cook for 1 minute more. Stir in the tomatoes and their juice, the beer and 2 cups water, scraping up any browned bits from the bottom of the pan. Stir in the rice and ½ teaspoon salt. Bring to a boil, then lower the heat, cover and simmer for 35 minutes. Stir in the turkey, cover and cook until the rice is tender, 20 to 25 minutes. Season with salt and pepper. Serve with the toppings.
Regularly eating whole grains can slash the risk of heart disease and diabetes by more than 25 percent. MAKE IT Serve millet and buckwheat as a porridge with your favorite oatmeal toppings.
Quinoa Cakes with Ham, Onion and Chard
Spiced Millet Pudding with Dried Cherries
SERVES 6 PREP 20 MIN COOK 55 MIN
SERVES 6 PREP 10 MIN COOK 25 MIN
1 tablespoon butter 1 cup millet 1 cinnamon stick ¼ teaspoon salt 1 cup half-and-half 1 cup dried cherries ½ cup brown sugar ½ teaspoon ground cardamom
MAKE IT Stir cooked barley, farro, millet and buckwheat into cookie, muffin and pancake batters.
1. In a saucepan, melt the butter over medium heat. Add the millet and toast until golden and beginning to pop, about 5 minutes. Stir in 2 cups hot water, the cinnamon stick and salt and bring to a boil. Lower the heat, cover and simmer until the grains are tender and most of the liquid is absorbed, about 12 minutes. 2. Stir in the half-and-half, dried cherries, brown sugar and cardamom, then increase the heat to medium and cook until heated through, 2 to 3 minutes. Discard the cinnamon stick before serving.
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1¼ cups quinoa 5 tablespoons extra-virgin olive oil 2 onions, halved and thinly sliced 1 teaspoon fresh thyme leaves 2 bunches Swiss chard (1½ pounds), ribs discarded and leaves coarsely chopped ¼ pound deli-sliced ham, cut into ¼-inch-thick strips Salt and pepper ¾ cup panko breadcrumbs 1 cup grated parmesan cheese 2 eggs
1. In a large saucepan of boiling, lightly salted water, cook the quinoa until tender, about 20 minutes; drain and let cool. 2. Meanwhile, in a large skillet, heat 3 tablespoons olive oil over medium heat; add the onions and thyme and cook, stirring occasionally, until the onions are softened and golden, about 25 minutes. Stir in the chard and ham; season with salt and pepper. Increase the heat to mediumhigh and cook, stirring, until the greens are wilted, about 5 minutes. Transfer to a plate and cover to keep warm.
3. Meanwhile, place ½ cup panko in a shallow bowl. In a large bowl, combine the cooled quinoa, the cheese, eggs, remaining ¼ cup panko and ½ teaspoon each salt and pepper; shape the mixture into twelve 3-inch patties, about ½ inch thick. 4. Wipe out the skillet and heat the remaining 2 tablespoons olive oil over medium-high heat. Working in 3 batches, coat the patties with panko, place in the pan and cook, turning once, until golden-brown, about 8 minutes. Top each cake with the ham-chard mixture and serve immediately. MAKE IT Combine cooked grains with some beaten egg and seasonings, then fry into cakes.
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Farro Mac ’n’ Cheese with Bacon SERVES 6 PREP 25 MIN BAKE 30 MIN
2 cups farro, rinsed 4 slices bacon 4 tablespoons butter 3 tablespoons flour 2½ cups whole milk 1 pound sharp cheddar cheese, grated Salt and pepper
1. Preheat the oven to 400°. In a large saucepan of boiling, lightly salted water, cook the farro, undisturbed, until tender, 20 to 25 minutes; drain. 2. Meanwhile, in a medium skillet, fry the bacon over medium heat until crisp, 5 to 7 minutes; drain on paper towels. Crumble and reserve.
3. In a medium saucepan, melt the butter over medium heat. Whisk in the flour until smooth; cook until pale golden, about 2 minutes. Whisk in the milk and cook until thickened, about 5 minutes. Whisk in half of the cheese until smooth, about 3 minutes. 4. In a large bowl, combine the cooked farro, three-quarters of the bacon, the cheese sauce and ¼ teaspoon each salt and pepper. Spread evenly in a greased 9-by13-inch baking dish; sprinkle the remaining cheese and bacon on top. Bake until the cheese is melted and golden, about 30 minutes. Let stand for 5 minutes before serving.
MAKE IT Sprinkle cooked grains across the tops of casseroles and broil for a crust.
Fiber-rich foods like whole grains help you burn more calories. Barley Risotto with Garlic Spinach and Mascarpone SERVES 6 PREP 10 MIN COOK 40 MIN
2 tablespoons extra-virgin olive oil 1 shallot, finely chopped 3 cloves garlic, finely chopped 1 pinch crushed red pepper 1¼ cups pearl barley ½ cup dry white wine 1½ cups chicken broth Salt and black pepper One 5-ounce bag spinach ½ cup mascarpone cheese ½ cup freshly grated parmigianoreggiano cheese, plus shavings for sprinkling 1 teaspoon grated lemon peel, plus thinly sliced peel for sprinkling
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1. In a large skillet, heat the olive oil over medium-high heat. Add the shallot, garlic and crushed red pepper; cook until the shallot is softened, 2 to 3 minutes. Add the barley and cook, stirring, for 1 minute. Add the wine and cook until most of the liquid is absorbed, about 2 minutes. Add the chicken broth, 1½ cups water and ½ teaspoon each salt and black pepper; bring to a boil. Lower the heat and simmer, covered, until the grains are tender but chewy, about 30 minutes. 2. Stir in the spinach, mascarpone, grated parmigiano-reggiano and grated lemon peel; season with salt and black pepper. Serve immediately, sprinkled with the thinly sliced lemon peel and shaved parmigiano-reggiano.
MAKE IT Swap in barley, farro or quinoa for rice when making risotto.
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do’s don’ts of grains the
&
Herbed Quinoa In a large bowl, combine 3 cups cooked and cooled quinoa, 3 tablespoons extra-virgin olive oil, ½ cup chopped mixed fresh herbs (such as parsley, basil and cilantro) and ¼ teaspoon each salt and pepper.
Buckwheat with Pasta, Onions and Mushrooms Cook 1 cup farfalle pasta in boiling, salted water until tender, about 10 minutes. Drain, transfer to a large bowl and toss with 2½ cups cooked and cooled buckwheat; season with salt and pepper. In a large skillet, cook 1 thinly sliced onion in 2 tablespoons extra-virgin olive oil over high heat for 10 minutes. Add 8 ounces sliced mushrooms and season with salt; cook until softened. Serve over the buckwheat mixture; sprinkle with toasted walnuts and chopped parsley.
don’t overspend!
Whole grains tend to be pricier than their more processed, less nutritious counterparts. Look for them at the supermarket in bulk bins, where they’re cheaper.
do store them in the freezer!
Whole grains retain some of their natural oils—giving them a shelf life of about six months— so freeze them to prevent them from turning rancid.
Brown rice and barley only need a quick rinse, but the others need a thorough washing to prevent a bitter aftertaste.
don’t stir them while cooking!
Give the grains a couple of stirs only when adding them to the pot; too much stirring will make them bland and starchy.
don’t overcook!
You’re going for al dente, not mushy. Try them a few minutes before the end of their cooking time—there should be slight resistance in the center of the grain.
do fluff cooked grains! Once they’re done cooking, let them sit for 5 minutes before fluffing with a fork to separate.
do make ahead!
Double up on batches of cooked barley, brown rice and farro— they freeze well and defrost easily in the microwave.
Children who eat whole grains are half as likely to develop inf lammatory diseases such as asthma.
6 easy salads
do rinse them before cooking!
Farro-and-Red Pepper Salad with Sesame and Ginger In a large bowl, whisk together 3 tablespoons sesame oil, 1½ tablespoons soy sauce, 1 teaspoon rice vinegar, 1 teaspoon grated fresh ginger, 1 finely chopped clove garlic and ¼ teaspoon each salt and pepper. Stir in 2 cups cooked and cooled farro, 1 diced red bell pepper and ¹⁄³ cup finely chopped scallions. Millet Pilaf with Almonds and Feta In a medium skillet, add 2 tablespoons extra-virgin olive oil and the thinly sliced white portions of 4 scallions and cook, stirring, for 2 minutes. Stir in the thinly sliced green portions of 4 scallions, then transfer to a large bowl with 3 cups cooked and cooled millet, 4 ounces feta crumbles, ¹⁄³ cup toasted slivered almonds, ¼ cup finely chopped parsley and ¼ teaspoon each salt and pepper. Serve with lemon wedges.
Pesto Barley with Mozzarella and Cherry Tomatoes In a large bowl, whisk together ¹⁄³ cup pesto, 3 tablespoons extravirgin olive oil and ¼ teaspoon pepper. Add 2½ cups cooked and cooled barley, 1 pint quartered cherry tomatoes and 6 ounces fresh mozzarella cheese, cut into small cubes. Season with salt.
Dirty Brown Rice In a skillet, cook ½ pound crumbled Italian sausage in 3 tablespoons extra-virgin olive oil over medium-high heat for 5 minutes; transfer to a bowl. Add 2 chopped bell peppers, 1 chopped onion and 1 finely chopped clove garlic to the skillet and season with hot pepper sauce, salt and black pepper; cook until softened. Stir in the sausage, 2 tablespoons chicken broth and 1 chopped scallion and cook for 5 minutes. Toss with 2½ cups cooked brown rice and chopped parsley.
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Get more how-to recipes for each of the grains at rachaelraymag.com/march. day with rachael ray
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