Tag Archives: whole grains

Bulk Bins for Earth Day

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I’m big on milestones. New Year’s for reflecting and prioritizing, spring for weeding and cleaning out clutter (both literally and metaphorically).

So with April being Earth Month, it seemed a good time to look for ways to move the needle a bit on the carbon footprint front. I’m trying to ride my bike into town more instead of hopping in the car. I just built a new compost bin (we’ll see if I can keep a few worms alive this time!). And I was psyched to get an e-mail from Ashley at the Bulk is Green Council reminding me how buying from the bulk bins significantly cuts down on packaging waste.

If you’ve ever been in a grocery store with me, you know how very much I love the bulk bins. The variety! The beauty! The BARGAINS! It can get a bit embarrassing. But really truly, the bulk bins are a treasure trove, and an easy, dare-I-say enjoyable way to shave a good bit off your eco-impact.

Did you know that if all Americans bought their almonds from the bulk bins (instead of in packages) for ONE WEEK, we would save 1,500,000 pounds of waste from the landfills?

If you’re intimidated by the bulk bins, I hear you. At first, I found it tedious filling up the bags and writing those little tags. But now I’ve got it down to a rhythm.

First, I’m careful to get just what I need, so I’m not overwhelmed with all sorts of random extras later. Then when I write the bulk bin number on the tag, I also write what, exactly, I’m putting in the bag, along with any cooking directions that come along with it. That way I don’t find a bag of sandy colored nubbins two months from now and wonder whether they’re couscous or bulgur, or get home with my barley and have to look up how much liquid to use and how long to cook it.

If you’re new to shopping the bulk bins, you may be surprised by the huge variety. You’ll likely find half the ingredients for this recipe–all the spices, the chickpeas, the dates–in the bulk bins, for instance.

Get adventurous this week and take a spin down the bulk aisle … you know it’s where I’ll be hanging out on Earth Day!

Get Your Whole Grains On!

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To say we love whole grains at is an understatement! Lia has touted their benefits–for your health, for your taste buds–for years and she has made converts of the whole staff. In fact, winning us over to whole grains may well be one of Lia’s early successes as a NOURISH Evangelist. Not only do we relish the range of of hearty flavors and textures offered by whole grains. In fact, we now prefer them to their refined cousins and our kitchens are stocked with a variety of whole grains for meals from breakfast to dinner and snacks in between.

But if you’re new to whole grains, figuring out what to do with them can be confusing. (What the heck is millet, anyway? Keen-WHAT?) If you’re not sure exactly what a whole grain is, start with Lia’s Gotta Get Your Grains primer. Then dive into our “Get a New Grain” series to discover a world of whole-grain options beyond whole-wheat bread and pasta:

And if you think whole grains take too long to cook, think again. Here are 5 whole grains you can have on the table in less than 20 minutes>

Herb-Flecked Bulgur Wheat

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Bulgur wheat is a quick-cooking whole grain you’ll want to keep on hand for an easy side dish. Chop up the herbs while the bulgur stands. You can vary this recipe in any number of ways – use vegetable or chicken broth in place of the water, stir in your favorite fresh herbs or garnish it with toasted nuts and a sprinkling of feta or goat cheese.

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Ancient Grains Go Modern with Maria Speck

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I don’t know Maria Speck, other than exchanging a few friendly e-mails. But after diving into her gorgeous new book, Ancient Grains for Modern Meals (Ten Speed Press), I’ve got a big ole fangirl crush.

Here’s what I really love about the book: While Speck acknowledges the health benefits of whole grains, her primary goal is to make staples like millet and spelt so appealing that the reader can’t resist craving them. Who wouldn’t want to start the day with Walnut Spice Breakfast Cake?

“I was very lucky,” she writes. “Unlike many of us today, I was never introduced to whole grains as a health food. No one lectured me to add them to my diet.” Instead, Speck, who grew up in a Greek-German household where grains were always on the table, treats them as the ultimate comfort food.

“To me, whole grains carry luxurious qualities: lively textures, vivid colors and rich flavors.”

That passion comes through in every recipe and tip. You can’t help by be drawn to fare as tempting as Mediterranean Mussels with Farro and White Wine or Greek Millet Saganaki with Shrimp and Ouzo. (Sara Remington’s stunning photos add to the mouthwatering appeal of Speck’s wonderful prose and tempting recipes – that’s Remington’s handiwork, above left.)

While her Greek grandmother rose at the crack of dawn to cook for the family, Speck’s approach to cooking whole grains is in sync with hectic American schedules. Her handy reference cooking guides are divided by quick-cooking grains (those ready in less than 30 minutes) and slow-cooking grains, which may require overnight soaking and take up to an hour to cook.

She also offers plenty of helpful tips to make whole grains easier for busy cooks to prepare with strategies like putting a potful of grains on to soak before you leave for work (one our favorites!) and parboiling brown rice for quick weeknight suppers.

The book’s 100 recipes run a wide gamut of seasonality, and while Speck adores hearty, slow-cooking wheat berries and the like, she’s no whole grain snob. There’s room on her plate for instant brown rice, which turns up in Spring Pilaf with Artichokes and Green Peas. There are plenty of ideas for quick-cookers like bulgur, whole grain pastas and, my current favorite, whole wheat couscous (a curious anomaly, she notes, that’s neither a grain nor a pasta, but a sort of hybrid).

Such speedy options are balanced with recipes sure to appeal to more ambitious cooks. You can try your had at making Homemade Spelt Fettuccine, for example, or an intriguing Floating Sesame Bread, a yeast bread that calls for proofing the dough in a pot of cool water (can’t wait to try that one).

I suspect my now-pristine copy of Ancient Grains will soon be dog-eared and spattered with kitchen stains – sure signs of a well-loved cookbook.

Baked Ancient Grain Fusilli with Veggie-Laden Marinara

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One way to enjoy protein-rich ancient whole grains is in pasta in this baked fusilli. Kamut and Jovial einkorn are ancient forms of non-hybridized wheat. Another ancient grain that finds its way into pasta is quinoa. Experiment with different varieties: Kamut has a mild flavor and texture that’s pretty darned close to regular pasta (making it a good choice for whole-grain pasta newbies). Jovial einkorn is a bit heartier, while quinoa falls somewhere in between. I used fusilli here, but penne or elbow macaroni would work just as well. Because this is made with our veggie-packed marinara sauce, it’s a kid-friendly dish for little ones who are reluctant to eat their veggies.

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Get a New Grain: Amaranth

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The more I’ve learned about amaranth, the more I’ve come to think of it as quinoa’s little cousin. The two certainly have a lot in common. Like quinoa, amaranth has a long New World history. It was revered among the native peoples of Mexico and Central America, and it was so crucial to the Aztecs’ diet, culture and even religion that the Spanish conquistadors outlawed its cultivation.
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Also, like quinoa, amaranth is considered a “pseudo-grain” because it isn’t a true cereal grain, though it shares many of the same nutritional and culinary qualities. Amaranth “grains” are actually the seeds of the plant, which also yields very tasty, tender green leaves that you might have seen labeled as “Chinese spinach” at farmers’ markets or Asian groceries.

And, along with quinoa, amaranth is a nutritional dynamo. A quarter-cup uncooked amaranth (about 3/4 cup cooked) has 179 calories, 3 grams of fiber and a whopping 7 grams of protein. Even better, amaranth is one of the few plant sources of complete protein (like quinoa, surprise, surprise). If you’re a vegan or simply trying to enjoy more meatless meals, amaranth should have a place on your plate. Oh, yeah, and it’s gluten free, too.

So what’s the difference? For all its similarities to quinoa, amaranth has some unique characteristics:

What It Looks Like: Amaranth’s teeny-tiny pale-golden beads look like a much dinkier version of quinoa. (Tip: The tiny grains tend to scatter everywhere, so if you buy amaranth from the bulk bins, use a funnel to decant it into another container. I learned this the hard way.)

What It Tastes Like: Texture is the first thing you notice about amaranth. Whereas quinoa cooks up with fluffy individual grains, amaranth releases lots of starch during cooking. That lends it a gelatinous consistency with each grain creating a subtle, caviar-like “pop” when you chew it. Amaranth has a mildly nutty quality and readily absorbs the flavors of other ingredients.

How to Cook It: Use 1 part amaranth to 3 parts liquid, which can be anything from plain water to stock to milk. Bring the amaranth and liquid to a boil, then cover, reduce the heat and let it simmer for 25 minutes or until tender. Stir it occasionally. To enhance amaranth’s nutty flavor, saute the grains in a little bit of fat before adding your liquid. One cup of uncooked amaranth yields about 3 cups cooked.

How to Use It: Choose dishes that make the most of amaranth’s rich, pudding-like texture. Indeed, we’ve found it makes an excellent dessert in our Chai-Spiced Amaranth Pudding or Chocolate Amaranth Pudding (yes, we love pudding around here!). I’d also try it for breakfast in place of millet in our Creamy Millet with Blueberry Compote. Or use it instead of corn in grits or polenta.

Additional Notes: You’ll also find amaranth flour, which you can use to in baked goods or to make atole, the warm, thick traditional Mexican drink. Look for puffed amaranth at health-food stores (or pop it yourself at home), which you can use as a cold breakfast cereal or to make like alegria–a lovely Mexican snack that has been described as Mexico’s answer to the Rice Krispie treat.

Nourishing Resolutions: Plan Ahead in 4 Steps!

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When life gets hectic — as it so often does — it’s easy to put off this crucial step to eating well: Plan ahead. But isn’t that when you need it the most? We’ve said it before, and we’ll probably say it again: A little advance planning and few minutes of prep work here and there are often the difference between ordering take-out and cooking a delicious nourishing meal.

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I know that if I’ve thought ahead a little and shopped smart, it’s usually easier and faster to cook at home than to pick up something to go. Here are 4 simple steps:

Plan Meals for the Week

Chances are, you did some serious meal planning during the holidays. Lia’s tips for feasting without frenzy during the yuletide season are easily adapted for everyday use. I do a modified version of this every weekend, thinking about our schedule for the week ahead and which recipes I want to make. I usually make a more involved meal on Sunday evening, with an eye toward delicious leftovers (i.e., “planned-overs”) I can recycle later in the week. For example, I made batch of Easy All-Purpose Tomato Sauce for pizzas last night with an eye toward using the extra sauce with pasta and veggies later this week.

You don’t have to go so far as mark your calendar, though it can help you remember make-ahead steps along the way. For instance, I jotted a note to remind myself to put the farro on to soak for this 15-Minute Farrotto with Sage and Butternut Squash. And there’s also a note reminding me to marinate the steak for Grass-Fed Beef Bulgogi for tomorrow night (which I’ll stir-fry rather than grill, with some veggies that need to be used up).

Stock the Pantry, Fridge and Freezer

There are ingredients I always keep on hand so I can whip up something delicious at the last minute. If I have whole grain pasta, chicken stock, some bacon, eggs and a little hunk of cheese, I’ve got the makings of carbonara, which I can improvise with whatever veggies we have on hand (if there are none in the crisper, I always have a bag of frozen peas in the freezer).

This is a good time of year to reevaluate your pantry, too — get rid of items you’ll never use and restock a healthy pantry. Go ahead and use up that white rice, but replace it with brown; make the switch from white pasta to whole grain.

Shop Smart

Ugh, is there anything worse that stopping by the supermarket after a long day at work? It’s crowded, the lines are long, you’re hungry and then you have to schlep home and cook.

Instead, include shopping in your weekly plan and choose a time that works best with your schedule. My neighbor always hits the store early on a Saturday morning, when it’s uncrowded. This year, I want to visit our neighborhood weekly Friday morning farmers’ market, which is far more convenient (and much less hectic) than the weekend market.

When I have to hit the supermarket, I try to arrange my shopping list according to the store’s layout–grouping all the produce, all the bulk-bin items, all the meat, dairy, cheese, etc.–so I can zip through the store in no time.

Prep (and Cook) Ahead

Doing a few small chores when you have the time–from cleaning farmers’ market greens or chopping squash to cooking a pot of beans or simmering some stock–is painless and sets you up for great meals later in the week. And you don’t always need a lot of time. The prep-ahead step for this farro risotto recipe is as simple as putting the farro in a pot to soak in the morning so it cooks more quickly when you get home in the evening.

Also in this series:
Nourishing Resolutions: Fruit of the Day

20-Minute Whole Grains

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I talk a lot about whole grains. And when I do, people often scrunch up their noses and ask, “But don’t whole grains take a lot of time to cook?” The answer is: yes … some do. But others like quinoa, bulgur, rolled oats– even popcorn–take about the same time to cook as white rice. Here are five whole grains you can have on the table in 20 minutes or less.

20-minut-whole-grainsBulgur — Bulgur is made from wheat berries that have been steamed, dried and crushed to result in rough little nuggets that look a lot like steel-cut oats. Bulgur is one of my favorite whole grains, for its fluffy-yet-chewy texture, its versatility and its convenience. Fine- or medium-grind bulgur (it ranges from fine to coarse) cooks in just 10 minutes and makes a great addition to breakfast, salads, main courses … even dessert.

Quinoa – Quinoa is considered a super grain in that it contains all the amino acids necessary to build protein (which is why it’s called a complete protein). Outside of the animal world, that’s an anomaly. Raw quinoa looks like beautiful little beads. But they puff up considerably when cooked (about 15 minutes), into a texture a bit like fluffy oatmeal. I like to have a batch of quinoa on hand in the fridge for mixing into salads, shaping into skillet cakes, or even folding into eggs (Noe loves them that way).

Rolled Oats – Rolled oats (sometimes called “old-fashioned” rolled oats) have all the same nutritional benefits as their more toothsome cousins, steel-cut oats; they’ve just been steamed and rolled flat. Depending on the size, rolled oats will cook in 5 to 15 minutes and can be used interchangeably (adjusting cooking time) with steel-cut oats. They’re also terrific in homemade granola, cookies and breads.

Whole Grain Pastas – Aha! I’ll bet you didn’t expect to see pasta here. But whole grain pastas—whether made from whole wheat, brown rice, or a combination of grains and legumes—have all the nutritional benefits of a whole grain, and they cook as quickly as “white” pasta. Our Brussels Sprouts Carbonara with Whole Wheat Fusilli transformed Alison’s opinion of whole wheat pasta; now it’s a weekly go-to favorite in her household.

Popcorn – Don’t discount popcorn as a whole grain! But do stay away from the microwave variety (or the pre-popped kind already in bags); they tend to be loaded with artificial ingredients and high in sodium. The old-fashioned way of popping popcorn is decidedly easy, though, and takes just under 10 minutes. Heat a tablespoon of canola oil in a large, heavy-bottomed pot over medium-high heat and add ¼ cup popcorn kernels. Swirl around to coat and then put the lid on the pot. In a few minutes you’ll start hearing the ping of the pops. Give the pot a few good shakes (hold the lid so it doesn’t slip off) and take it off the heat when the popping stops. Then top it with whatever you choose (Alison and I discovered we both love truffle oil and sea salt) for a snack, or turn it into a fun dessert.

There you are; five whole grains that cook fast enough you can build them into a weeknight. See … no need to let time keep you from trying whole grains.

5 Recipes to Try:

Brussels Sprouts Carbonara with Whole Wheat Fusilli

Maple Caramel Popcorn

Dark Molasses Cranberry Granola

Lamb Tagine with Preserved Lemon, Dates and Bulgur

Curry Quinoa Cakes

Wheat Berry Salad with Middle Eastern Spices, Grilled Tomatoes & Eggplant

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This wheat berry salad always wows those new to whole grains. The smokiness of the grilled tomatoes, creaminess of the eggplant and haunting complexity of the spice paste create quite a sensation. Soft wheat berries have a toothsome starchy quality that works well in this recipe.

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Corn and Quinoa Pasta Salad

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This pasta salad was a hit when Alison and I made up a giant batch of it to serve at the Taste of Sonoma event a few years ago. I first made this for a potluck picnic at church and no less than five people came up to me and said, “Did you by chance make that quinoa salad? It was de-LICOUS!” (when pondering what to name it, Sierra even recommended Really Yummy Pasta Salad). And here I was afraid the quinoa would freak people out. Truth is, there’s a lot to love about this salad: a healthy dose of whole grains in the form of quinoa and whole grain penne, a break from basil with chives and parsley, and a lip-smacking tart-sweet balance from the corn and lime juice combo. This pasta salad is a potluck winner, whether you’re making it for a backyard barbecue or a high-end event. And, yep, you can make this pasta salad a day in advance — in fact it tastes even better when you do because the flavors have time to develop.

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