The benefit of dietary grains does not need to end with bread and breakfast cereals!  The variety of healthy grains that are easily accessible extends our repertoire of tasty choices.  Grain-based dishes are perfect for cool dining in the summertime. They are universally appealing, may be made ahead of time, and only get better as leftovers.

We are challenged, seemingly at every turn, to include more healthy grains into our diet for the great nutritional benefits - B vitamins, antioxidants, complex carbohydrates, plant-based protein, and fiber.  The benefits of grains arise from its complex structure.  Grains of most types are comprised of three parts: the outer hull, the endosperm, and the germ.  Choosing grains with a mix of all three grain parts creates a wonderful nutritional opportunity.

With all due respect to our local corn-based infrastructure, the most familiar grain in our culinary culture is wheat.  However, there are other grains, including variations of wheat, worth experimenting with for hearty, one-dish summer meals:

Quinoa - Of South American origins, this grain is lauded for its 12-18% protein content, higher than other grain sources. Unlike other grains, the profile of the protein's amino acids is complete and in the proportions ideal for human metabolism. Pronounced "keen'-wah," or "keen-oh-ah," the grain is gluten-free, and easily digestible.

Couscous - Couscous is a preparation of semolina, a type of hard wheat.  Cracked pieces of the hard wheat are misted and rolled together forming small, round pellets.  The pellets are coated in finely ground flour and dried. Couscous is a staple in Mediterranean cultures and comes in different sizes.  In the attached picture, Lebanese couscous is the largest, Israeli couscous mid-sized, and "quick-cooking" semolina the smallest.

Barley - Similar to wheat, barley is a type of grass, important to the malted beverage industry, and, as a feed crop. The outer covering of barley is inedible; thus, it is sold as "hulled" barley.  Hulled barley still has a bran sheath encasing its endosperm and kernel.  "Pearled" barley is barley with the outer bran removed through a polishing-like process, hence the term pearled.

Millet - Millet seeds are tiny and round in character and an available substitute for other grains.  With origins in China and Eastern Asia, millet has been a valuable food source for thousands of years particularly in dry climates. Millet is gluten-free.

Bulgur - Bulgur, also spelled bulghur, is cracked wheat that has been parboiled and dried. (Cracked wheat differs from bulgur in that it is not pre-cooked).  Bulgur is most commonly thought of as the grain in tabouleh, a parsley, mint, onion, tomato, and bulgur dish.

Rice - Another grain from the grass family, many types of rice are available.  The shorter the rice, generally, the stickier it is when cooked. Long-grain rice works well in grain salads. It's estimated that rice provides more than 20% of the calories that all humans ingest!

Due to our unfamiliarity with other culture's grains, and the readily available "boxed grain kits," it's easy to be a bit intimidated with how to cook grains from scratch. Grains, such as the above, come in all forms, whole, cracked, parboiled, and re-formed.  The less processed the grain, the greater the nutritional value.

For summer grain dishes, the kernels should be cooked just until tender, and have a fluffy character, without any stickiness. To achieve this result, care must be taken with (a) the ratio of water to grain, and (b) achieving a low, even temperature. The accompanying chart provides general guidelines for cooking the various grains.

Cooking Grains

                                    Grain               Liquid              Time

Quinoa                          1 cup                1.75 cups          12-15 minutes

Couscous, Lebanese      12 oz.               6 cups (drain)    25 minutes

Couscous, Israeli           12 oz.               6 cups (drain)    15 minutes

Couscous, Quick           1 cup                1.25 cups          5 minutes

Barley, Pearled              1 cup                3 cups              35-40 minutes

Barley, Hulled                1 cup                5 cups              60-90 minutes

Millet                            1 cup                3 cups              30 minutes

Bulgur (size variability)   1 cup                2.5 cups            25 minutes

Rice, White, Long-grain  1 cup                1.5 cups            20 minutes

Rice, Brown, Long-grain  1 cup                2.5 cups            45 minutes

Another key to perfectly cooked grains is a good cooking pot and very low simmering temperatures. If you haven't experienced good cookware, you're in for a treat! A good cooking pot starts with a heavy-bottom, sturdy walls, an ergonomic handle, and a well-fitting lid.  The heavy-bottom will conduct heat evenly across the contact surface and up the walls.  A tight lid will keep the steam inside the pot doing its work on the grain.  We carry several quality lines of cookware:  All-Clad, Viking, Le Creuset, Chantal, Analon, and Rachael Ray. When you come by the shop, we'd love to acquaint you with some of the key factors to consider when buying good cookware.

Beyond these general starting points, cooking will vary depending on the size of the grain pieces, the cooking pot, and actual temperatures. Time the cooking so that you can check the grain only as it nears its finish. (Too much checking will release too much steam).  With a utensil, check the bottom of the pan to assess if any grain is sticking.  Test for doneness by testing a few grains from the top.  Ideally, the cooking water should be absorbed just as the grain reaches the right tenderness. If the grain is cooked, but water remains, drain the grain in a colander, return to the pan and let it sit 5-10 more minutes with the lid on to allow any residual moisture to be absorbed. If the water is gone, but the grain still not tender, add more water or stock in small increments. 

Rice cookers may be used to cook all types of grains.  Grains, other than the quick-cooking type, may be cooked like pasta, in plenty of water, then drained in a colander.  Place the drained grain back in the warm pot off the burner, replace the lid and let sit for 5-10 minutes.  This method reduces the chance of scorching, but decreases the nutritional value.

The presentation of your summer grain dish deserves some attention.  After deciding upon the featured grain, choose colorful companions.  Incorporating summer's bounty of bright reds, greens, and yellows provides both visual and taste interest.  Consider some of these combinations:

(1) Quinoa with Dried Apricots, Pistachios and Orange Citrus Dressing

(2) Couscous with Lemon, Mint, and Olive Oil

(3) Bulgur with Broccoli, Scallions, Walnuts, Gorgonzola, and Olive Oil

(4) Brown Rice with Peas, Basil, and a Balsamic Vinagrette

(5) Millet with Mango, Cashews, Scallions and Curry Seasonings

(6) Bulgur with Radishes, Cucumber, Dill, and Plain Yogurt (a raita with grains)

(7) Barley with Fresh Basil, Pine Nut, Garlic, Parmesan (a non-pureed version of pesto)

Showcase your one-dish grain meal in a special serving piece.  Large bowls, or platters that compliment the theme add to the enjoyment of the food.  Short of a special serving dish, a classic all-white, or clear glass highlight the food's colors.

Serving a one-dish meal may leave your family asking, "what else is there?"  While satisfaction will quickly be realized, the al fresco grain dish may be served on a bed of fresh greens, or as a bed for a grilled meat or vegetable.  Complete the meal with a fresh baguette and your favorite wine.

Tip #1: Double, or triple the amount of grains that you cook at one time.  Freeze the extra portions in zippered freezer bags.  Arrange the cooled grain in the bag to be evenly flat.  This will allow it to freeze more quickly, and defrost more quickly. The hot, lengthy step of preparing the grain is eliminated from your next cold salad preparation. All of the speed of boxed grain mixes, without the nutrition loss characteristic of processed "quick-cooking" grain preparations.

Tip #2: Keep back-up quantities of chicken stock, or vegetable stock in the freezer, or purchased varieties in the cupboard.  Grains cooked in stock have a fantastic taste.  In most cases, the salt present in the stock is enough for the grain.  If stock is used, omit adding any additional salt.

Q:  The phone rang, I lost track of time and the grain in the pan burned while it was cooking.  What do I do now?
A: There is a fine line between cooking until the liquid is absorbed and scorching the grain.  If a dry bottom has just occurred, the grain might be salvageable.  If there is no evidence of burning, remove the pan from heat, add 1/4 cup of water to stop the overheating process.  If the grain has stuck to the bottom of the pan, taste the grain at the top to see if the scorched taste has permeated the pot.  If not, most of the grain may be usable.  If the bottom is clearly burned and the scorched taste prevalent, start over.  The scorched taste cannot be masked by any amount of dressing. However, you may be eligible to submit your burned creation to the Burnt Food Museum.

Q: How can I watch my carbohydrate intake and still enjoy a grain dish?
A: Grains are an important part of a balanced diet.  Whole grains, with their higher fiber and protein content compared with refined grains, provide the best in carbohydrate choices.  Double up on the quantity of vegetables compared to the grain volume; this will reduce the carbohydrate density.

Q: I heard that quinoa contains undesirable, bitter-tasting saponins.  True?
A: Yes, quinoa is naturally covered with a coating of saponin.  The bitter taste, and the mild toxicity associated with saponin is a deterrent to birds and others that might otherwise consume quinoa crops. This substance is removed from most commercially available quinoa in the U.S., and not an issue.

Q: Is couscous just a different form of pasta?
A: Couscous is similar to pasta in that their primary ingredient is semolina.  Semolina is coarsely ground durum wheat.  Durum wheat is known as a hard wheat. The round pieces that comprise couscous may be made with barley or millet, in addition to traditional wheat varieties. The quick-cooking couscous kits common in local markets are actually pre-cooked semolina bits, only a "wannabe" to the real thing.

The lemon, oregano, garlic, and olive oil in this salad will immediately transport you to a seaside café somewhere in the eastern Mediterranean.  These iconic flavors marry well with a wide variety of grains.

Mediterranean Salad

12 oz. grain (Lebanese cous-cous, orzo, bulgur, quinoa, etc.)
1 cup halved, pitted kalamata olives
1 cup julienned sun-dried tomatoes (packed in oil, or rehydrated)
1 cup julienned roasted red pepper
4 scallions, thinly sliced, both green and white portions
1/2 cup chopped flat parsley
2 cloves of garlic, minced
2 lemons, juiced
2 tsp. dried oregano
2 Tbsp. olive oil (less if the sun-dried tomatoes are oil-packed)
4 oz. feta cheese, crumbled

(1) Cook the grain to an al dente stage of tenderness.
(2) Add 1 Tbsp. of the olive to the grain (to keep it from sticking as it cools).
(3) Cool the grain to room temperature.
(4) Prepare remaining ingredients.
(5) Assemble all ingredients in a large bowl. Toss.
(6) Chill and serve. 

Variations:

(1)      Heat it up - add 1 jalapeno pepper, minced and/or 1/4 tsp. cayenne pepper.

(2)      Heartier - add 12 oz. cooked, sliced chicken breast pieces, or use the salad as a bed for a grilled chicken breast.

(3)      Intriguing - combine a couple of grain types for the base of the salad; the different shapes, color, and texture of the grains create variety for the eye and the palate. Cook the different grains separately in order to achieve the right level of tenderness specific to each grain, then combine while assembling the salad.

Enjoy these longest of summer days!