Everyday Chef Grain Guide

Eight Tips to Cooking Grains Like a Pro: 1 2 3 4 5

Replace cooking water with stock, juice, wine, or dairy.

Toast the grain before cooking to enhance the flavor.

Grains keep well in the fridge or freezer - so make extra!

Add cooked grains to savory baked goods to create texture.

Think beyond the recipe - most grains are interchangeable, try sub-

bing out one for another of similar taste and texture.

6

Buy grains in the bulk section.You’ll save money and can buy just the

amount you need.

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Stick to quick cooking grains on busy weekday nights and try longer

Everyday Chef

cooking varities like wild rice, wheat berries,and rye, for the weekend.

8

Get creative. Look for ways to use grains in every meal, even dessert.

About

Everyday Chef Everyday Chef is a project of the Rutland Area Farm and Food Link (RAFFL) with the support of the James T. Bowse Community Health Trust and the Rutland County Nutrition Coalition.

Everyday Chef seeks to inspire participants to cook and eat delicious, nutritious local foods that are in season.

Rutland Area Farm and Food Link www.rutlandfarmandfood.org

September

Everyday Grains I am an everyday chef www.everydaychef.org.

Rutland Area Farm and Food Link James T. Bowse Community Health Trust • Rutland County Nutrition Coalition

Cook Time: about 20 min.

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Pearled Barley

Creamy, chewy texture that makes an excellent rice alternative Try as a pilaf, with mushrooms in a stew, and as a succotash with beans and corn

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Rolled Oats

The most flavorful and best textured oat.

Try as oatmeal, granola or adding to baked goods.

Combine with fresh or dried fruit, ground spices, nuts & seeds

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Cornmeal

Dried, ground corn kernals Stone ground is most flavorful Use yellow cornmeal for polenta and white for grits; serve with meat, vegetables, beans and herbs

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Cook Time: about 20 min.

Cook Time: 10 -20 min.

Cook Time: 5 - 10 min.

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Find more grain recipes all this month at www.everydaychef.org

Bulgur

Finely ground wheat kernals with a mild, nutty flavor and fluffy texture Try creamed bulgar with grilled or roasted vegetables Make into a pilaf, chili, or croquettes (pan fried patties)

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Kasha

Hulled and roasted buckwheat kernels with a unique, nutty taste Toasting in a skillet before cooking will prevent a mushy texture Try with onions, parsnips, mushrooms or bitter greens

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Quinoa

Nutty and grassy in flavor with a slight crunch Serve with caramelized onions and other herbs and vegetables, in a potato pancake, or roasted with potatoes and cheese Cook Time: 20 -30 min.

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Usually made from semolina or whole wheat flour, in varying colors Very forgiving during cooking won’t turn to mush!

Try as a vegetable pilaf, risotto, stew or gratin

Add 1 cup grains to a small a saucepan with a pinch of salt. Cover with water by one inch. Bring to a boil, then lower heat to maintain a constant simmer. Cook, stirring occasionally, until the grain is tender. The grain is done when it tastes done, and ideally, this will be at the same point when the water is completely absorbed. If not, add water, if necessary, to prevent pan from drying out. Or, drain excess water if done. Serve with a little olive oil or butter.

Cook Time: 20 -30 min.

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Couscous

Cook Time: 20 - 30 min.

Cook Time: 5 - 15 min.

Eight Common, Quick Cooking Grains

to serve 4

How to Cook Almost Any Grain

Millet

Mild, nutty and cornlike - this is said to be one of the first grains used by humans Make into a mash with garlic and cauliflower or carrots Bake with winter squash

Millet