Most of us know that grains are good for us but have difficulty naming more than
two or three. And if the most common side dishes you serve with chicken are pasta
and potatoes, maybe a lesson in grains is in order. Here, we offer some simple
recipes and tips on where to find and how to cook grains, and explore a few of
the most versatile -- from the everyday (wheat) to the exotic (quinoa).
Buying and Storing Grains
In the past, you would have had to go to a health or natural foods store to buy
these grains, but now you can find many of them at the supermarket. Arrowhead
Mills and Bob's Red Mill are two commonly available brands. Grains -- especially
whole ones -- have oils that eventually turn rancid. Shop at stores where the
turnover seems high, and buy only what you plan to use within a few months. If
you have space, it's best to refrigerate grains, but you still can't
keep them forever. You can tell if they've lost their freshness by their
smell -- old grains, including flours, will have a stale odor.
Processing Grains
When we refer to grains, we mean grains in their most natural form -- chewy,
hearty, and high in fiber and nutrients. To put this into perspective, it helps
to know how grains are processed.
Whole grains and groats are interchangeable terms for unrefined grains. Because
the bran, endosperm, and germ are intact, they are higher in fiber and minerals
than other forms. As you might expect, whole grains take longer to cook than refined
forms. Examples of whole grains include wheat berries, whole grain rye, and buckwheat
groats.
Polished grains include pearled barley and brown rice. These grains have been
refined to remove the tough exterior husk and most (or all) of the bran. This
makes them less chewy and quicker to cook than whole grains.
Cracked grains, such as bulgur and steel-cut oats, result when grains are ground
into smaller pieces. Some cracked grains are derived from whole grains, others
from refined grains.
Flakes are sliced whole grains or cracked grains that have been steamed and
rolled. Rolled oats are probably the most familiar, but you'll also find
rolled barley, wheat, and rye.
Flour is grain that has been milled to a powder. Whole wheat flour is the product
of processing whole wheat berries.
