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Whole Grain Guide & TM TM Rice Cooker & Food Steamer Whole Grain Guide & www.MyNutriWare.com Recipe Book NOTES: TM Whole Grain Information Aroma Wellness Co. 6469 Flanders Drive San Diego, CA 92121 U.S.A. 1-800-276-6286 www.MyNutriWare.com Much of the information and recipes on the following pages has been excerpted from Published By: Cooking with Grains by Coleen and Bob Simmons and appears courtesy of Bristol Publishing. For more information, to order this book or to view more of their fine cooking publications visit their website at www.bristolcookbooks.com. ©2012 Aroma Housewares Company All Rights Reserved. 1 46 SUGGESTED NOURISHING INGREDIENTS ABOUT RICE Spinach Rice as we know it was most likely developed when Converted Rice Great Source of: Calcium, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B2, Vitamin B6, wild grasses were domesticated about 5,000 years Converted rice is white rice that has been steamed Vitamin E, Vitamin K ago. Thousands of varieties or rice are grown around before the bran is removed, which preserves some the world. nutrients. The grains remain firmer than regular Tofu long-grain white rice, which makes it a good choice to Great Source of: Essential Fatty Acids, Iron Rice is a very important ingredient in the diet of over add to long-cooking dishes, such as jambalaya, gumbo half the world’s population. In many cultures it is and paella. Tomatoes consumed 3 times a day. It can be used to make Basmati Rice Great Source of: Manganese, Potassium, Vitamin A, Vitamin B1, Vitamin C, Vitamin K everything from soups to salads, side dishes, entrées Basmati is an aromatic white rice. Its long, tender grains and desserts. Tuna have a distinct earthy aroma. It’s great with curries or in Great Source of: Iodine, Selenium, Vitamin B1, Vitamin B3, Vitamin B6 Brown Rice pilafs. Whole Wheat Brown rice is a whole grain rice from which the outer Great Source of: Dietary Fiber, Magnesium, Manganese husk has been removed. It is more nutritious than white Jasmine Rice rice and has a nutty flavor. Although long-grain is the Jasmine, like Basmati, is a type of aromatic white rice Zucchini most common type of brown rice, it is also available in with long separate grains and a distinct perfumy aroma. Great Source of: Copper, Dietary Fiber, Folic Acid, Magnesium, Manganese, Phosphorus, Potassium, medium- and short-grain varieties. Vitamin A, Vitamin C Wehani Red Rice White Rice Wehani Red is a California medium-grained hybrid White rice is a brown rice that has been stripped of its based on an Asian red rice variety. It has a chewy bran and germ. Due to the stripping process, white rice texture and an aroma similar to popcorn. has fewer nutrients and less fiber than brown rice. The long-grain variety of white rice cooks into soft separate Arborio Rice grains. Arborio is a short-grained variety that becomes creamy with constant stirring while cooking. It remains slightly firm after cooking, but absorbs the flavor of the cooking liquid. Arborio is a classic choice for making risotto. 45 2 ABOUT WHEAT SUGGESTED NOURISHING INGREDIENTS Wheat is high in fiber and vitamins B and E, and it even Bulgur Mushrooms Bulgur is wheat that has been precooked by either steaming or provides some protein. Much of the wheat in the U.S. is Copper, Selenium, Vitamin B2, Vitamin B3, Zinc consumed in either breads or pastas, which are often made parboiling, after which it is dried, cracked and separated into Great Source of: from highly processed “white” wheat flour. Many of the nutrients grades of fine, medium or coarse. Bulgur is easy to cook and Oats inherent to wheat are lost after this process. The following are its tender, chewy texture makes it perfect for salads, pilafs, Great Source of: Dietary Fiber, Magnesium, Manganese, Phosphorus, Selenium, Vitamin B1 some of the most common forms of wheat available. savory stuffings and hearty soups. It also makes an excellent breakfast cereal. Olive Oil Wheat Berries Essential Fatty Acids Wheat berries are whole wheat kernels from which the hull has Spelt Great Source of: been removed. Wheat berries have a somewhat meaty texture Spelt is an ancient form of wheat that has a high protein Onion content. Spelt berries are interchangeable with wheat berries. and are good substitutes for ground meat in recipes. Hard Great Source of: Dietary Fiber, Vitamin C wheat berries come from high-protein “hard” wheat strains. Soft Couscous wheat berries come from low-protein “soft” wheat strains. Hard Couscous is a type of tiny pasta that is made from wheat flour. Parsley wheat berries take a little longer to cook than soft, but they are Traditional couscous is made from cracked semolina, a strain Great Source of: Folic Acid, Vitamin K interchangeable in recipes. of hard wheat. Couscous is a versatile grain and cooks quickly. Pineapple The quick-cooking couscous found in markets generally Cracked Wheat Great source of: Manganese, Vitamin C Cracked wheat is produced by cutting the wheat berry into 2 or steams in 5 minutes. Couscous is exceptional as either a side 3 pieces. It can be added to breads or used as a substitute for dish or in a salad. Quinoa wheat berries or bulgur. Israeli Couscous Great Source of: Copper, Iron, Magnesium, Manganese, Phosphorus Israeli Couscous is a wheat product with “kernels” about the Rye size of peppercorns. It can be served topped with sauce or tossed into a salad. It can most likely be found in Middle Great Source of: Dietary Fiber, Magnesium, Manganese, Phosphorus, Selenium Eastern markets or specialty food stores. Spelt Great Source of: Copper, Dietary Fiber, Magnesium, Manganese, Phosphorus, Vitamin B3 3 44 SUGGESTED NOURISHING INGREDIENTS ABOUT BARLEY ABOUT CORN Eggs Barley is full of vitamins and is a great source of fiber, Corn is so versatile that it can be incorporated into nearly Great Source of: Iodine, Iron, Phosphorus, Vitamin D complex-carbohydrates and protein. Barley is low in fat every meal and snack. It is a good source of and has no cholesterol. It is a delicious base for soups, carbohydrates and is high in B vitamins, potassium and Fish stews, salads, curries, casseroles and desserts. magnesium. Below is more information about several of Great Source of: Essential Fatty Acids, Iron, Phosphorus Below is a bit more about some of the most common the most popular forms of corn. Garlic forms of barley available today. Cornmeal Cornmeal is made from dried, ground corn kernels. It Manganese, Vitamin B6, Vitamin C Pearl Barley Great Source of: Pearl barley is a whole-grain barley from which the outer comes in yellow, white and blue varieties, depending on Green Peas hull has been removed. It is the most common form which corn kernels it was ground from. Great Source of: Dietary Fiber, Folic Acid, Manganese, Vitamin B1, Vitamin C, Vitamin K, Zinc available. Pearl barley comes in both regular and Polenta quick-cooking forms. Kale Polenta is a version of cornmeal made of both finely ground and coarsely ground cornmeal. Great Source of: Manganese, Vitamin A, Vitamin C, Vitamin K Barley Flakes Barley flakes make an excellent hot cereal, much like Corn Flour Kamut oatmeal. They are also great for use in baked goods. Corn flour is cornmeal that has been very finely ground. It is mostly used in baking. Great Source of: Iron, Manganese, Magnesium, Phosphorus Barley Flour Lemon, Lime Barley flour is a low-gluten flour. It can be used in baked Grits Great source of: Vitamin C items to add a distinctive flavor, but it should be Grits are made from hominy, which is corn that has been combined with wheat flour to achieve proper results. In soaked in wood ash or lye to loosen the outside hull and Milk general you can replace up to 25% of the wheat flour soften the kernel. There are many types of grits on the Great Source of: Calcium, Iodine, Phosphorus, Vitamin D with barley flour in yeast breads and up to 50% of the market today, some of which are made from untreated wheat flour with barley flour in cookies and quick breads. corn. Stone-ground grits have more flavor and texture Millet than instant or quick-cooking grits. The most commonly Great Source of: Magnesium, Manganese, Phosphorus available grits cook in only 5 minutes. 43 4 ABOUT OATS ABOUT MILLET SUGGESTED NOURISHING INGREDIENTS Oats have significant quantities of fiber, protein and trace Millet is gluten-free, which makes it a great grain for Buckwheat minerals. Unlike many other grains, the oat germ, which people who are allergic to wheat. Millet is also rich Great Source of: Dietary Fiber, Magnesium, Manganese contains oil, is not removed during processing. Due to in fiber and protein. It cooks in about the same this, oats have a higher fat content than most other amount of time as rice and can be substituted for it Bulgur grains. in many rice recipes. Try it in soups, salads and Great Source of: Dietary Fiber, Iron, Manganese main courses. Here are the most popular forms of Rolled Oats millet. Carrots Rolled oats, also called old-fashioned oats, are made by Great source of: Dietary Fiber, Potassium, Vitamin A, Vitamin C, Vitamin K slicing raw oats before steaming and “rolling” them into flakes. Hulled Millet Seeds Cauliflower Hulled millet seeds are whole-grain millet from Great Source of: Dietary Fiber, Folic Acid, Vitamin C Steel-Cut Oats which the indigestible outer hull has been removed. Steel-cut, or Irish or Scotch oats, are whole-grain oats Celery that have been coarsely sliced with sharp steel blades, Millet Flour Great Source of: Vitamin C, Vitamin K which leads to a chewy texture.
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