Ode to Grains
Tomorrow, I will have to prepare long grain brown rice for a salad, as well as a couple of other things, in my first Cook Tech test. So, in honor of this test of my culinary ability, I am going to provide a mini "lecture" on grains. Let's start at the beginning.
Grains have been a staple crop for thousands of years and were actually the first domestic crop. They are a member of the grass family and are actually the seeds of them. Interestingly, they were named after the God Cyrus, which led to "cereal," which refers to grains.
Whole grains are composed of:
75% Carbohydrates
12% Water
10% Protein
2-3% Fat
They also have magnesium, calcium, phosphorus, iron and zinc, among other nutrients.
Interesting note: in general, the smaller the grain, the more protein it contains.
To begin, rinse most whole grains in a strainer before cooking. This will remove any hulls or excess dust. To then emphasize the nutty aroma, as well as speed the cooking time, lightly toast the rinsed grains by stirring over moderate heat until fragrant and slightly colored. If you need firmer grains, such as for a pilaf, you should actually not soak the grain. They will soak up too much moisture and become watery. Instead, cooking in plenty of water, as you would pasta. (Note: "Pilaf" means a grain that has been cooked and toasted with oil)
Tip: For softer grains, such as sushi rice, start cooking the grain in cold water. For firmer grains, start the grain in boiling water.
Basic cooking instructions for some common whole grains:
For grains such as short grain rice, long grain rice, kasha, millet and quinoa, the cooking ratio is 1 cup grain : 1 and 3/4 cup boiling water. Also add in about 1/2 tsp salt to grains at the start of cooking. Grains should be cooked until all water as been absorbed (absorption method).
Long Grain Brown Rice:
Dry toast the grain. Add water, cover, and return to a boil. Then, reduce heat and simmer for about 30 minutes. Turn off heat and allow to steam, covered, for 15 minutes longer.
Kasha:
Saute in 1 Tbsp oil. Add water, cover, and return to a boil. Then remove from heat and let steam for 5-10 minutes.
Millet:
Saute in 1 Tbsp oil. Add water, cover, and return to a boil. Then, reduce heat and simmer for 25-30 minutes.
Quinoa:
Dry toast. Add water, cover, and return to a boil. Then, reduce heat and simmer for 20 minutes.
Basic Risotto
1 cup arborio rice
4-5 cups warmed stock
Wash grain, drain, and saute in 1 Tbsp oil. Add stock in 1/2 cup increments, stirring constantly until the grain has absorbed all of the liquid. This should take about 20-30 minutesm which results in a creamy grain. You can also saute diced onions with the oil before adding the rice. Jazz it up by adding in sauteed or roasted vegetables or grated/crumbled cheese.
I hope that this information is helpful in your quest for grain greatness. Now, if I can just remember it tomorrow on the test!
Grains have been a staple crop for thousands of years and were actually the first domestic crop. They are a member of the grass family and are actually the seeds of them. Interestingly, they were named after the God Cyrus, which led to "cereal," which refers to grains.
Whole grains are composed of:
75% Carbohydrates
12% Water
10% Protein
2-3% Fat
They also have magnesium, calcium, phosphorus, iron and zinc, among other nutrients.
Interesting note: in general, the smaller the grain, the more protein it contains.
To begin, rinse most whole grains in a strainer before cooking. This will remove any hulls or excess dust. To then emphasize the nutty aroma, as well as speed the cooking time, lightly toast the rinsed grains by stirring over moderate heat until fragrant and slightly colored. If you need firmer grains, such as for a pilaf, you should actually not soak the grain. They will soak up too much moisture and become watery. Instead, cooking in plenty of water, as you would pasta. (Note: "Pilaf" means a grain that has been cooked and toasted with oil)
Tip: For softer grains, such as sushi rice, start cooking the grain in cold water. For firmer grains, start the grain in boiling water.
Basic cooking instructions for some common whole grains:
For grains such as short grain rice, long grain rice, kasha, millet and quinoa, the cooking ratio is 1 cup grain : 1 and 3/4 cup boiling water. Also add in about 1/2 tsp salt to grains at the start of cooking. Grains should be cooked until all water as been absorbed (absorption method).
Long Grain Brown Rice:
Dry toast the grain. Add water, cover, and return to a boil. Then, reduce heat and simmer for about 30 minutes. Turn off heat and allow to steam, covered, for 15 minutes longer.
Kasha:
Saute in 1 Tbsp oil. Add water, cover, and return to a boil. Then remove from heat and let steam for 5-10 minutes.
Millet:
Saute in 1 Tbsp oil. Add water, cover, and return to a boil. Then, reduce heat and simmer for 25-30 minutes.
Quinoa:
Dry toast. Add water, cover, and return to a boil. Then, reduce heat and simmer for 20 minutes.
Basic Risotto
1 cup arborio rice
4-5 cups warmed stock
Wash grain, drain, and saute in 1 Tbsp oil. Add stock in 1/2 cup increments, stirring constantly until the grain has absorbed all of the liquid. This should take about 20-30 minutesm which results in a creamy grain. You can also saute diced onions with the oil before adding the rice. Jazz it up by adding in sauteed or roasted vegetables or grated/crumbled cheese.
I hope that this information is helpful in your quest for grain greatness. Now, if I can just remember it tomorrow on the test!
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