How to prepare grains: Oatmeal, Cream of Wheat, Grits, Rice, Brown Rice, Quinoa, Couscous
This video shares how to prepare 6 different types of grains. Grains are one of the least expensive foods, and this is why they are the staple of most diets in the world. Grains have gotten a bad reputation in recent years, and for good reason. We have processed almost all the nutritional value out of them and the most consumed, at least in the U.S. are so very processed, that the only impact on health is detrimental. Almost all sources of grains we consume in the U.S have no natural nutritional value that is not added back in through enrichment. When grains become “white” which is the soft, not chewy, and pretty version of grains we have convinced ourselves we like, all the vitamins, minerals, and fiber are taken out. Due to some nutritional deficiencies, companies have, since the 40’s, been adding them back in. This was due to needing more nutrition for troops going overseas. (Nothing inspires improvement in food systems and infrastructure more than a country realizing their young people are not healthy enough to fight for their country.)
As nutritional science progresses, we have realized that grains in their original form, just cooked or ground and cooked, are the most healthful. By using the entire grain kernel, the vitamins and minerals stay and the fiber remains. This is huge! Naturally occurring vitamins absorb much better than added ones, so these whole grain foods are the best way to ensure we are getting what we need. Whole foods in general are much healthier for us. This video, with the exception of the white rice, shows how to prepare some very basic whole grain items. CousCous usually is not a whole grain, but now whole grain versions are available.
To give a few things I have learned and things I want to share, I will share a bit about each of the grains prepared in the video.
Oatmeal:
Oatmeal comes in many forms, Instant, Old Fashioned, and Steel Cut. They are all good choices for adding whole grains, so cook time and preference can determine what you choose. The difference in forms comes from how they are cooked (or not cooked) and processed before packaging. Many prefer steel cut, but cooking takes a much longer time. Instant and Old fashioned may be an easier way of using more often.
Oatmeal is an easy way to incorporate whole grains into an everyday diet.
Instant oatmeal is accompanied by a great deal of sugar. You are better off to make your own so that you are in control of your sugar intake.
Oatmeal goes well with cinnamon, nutmeg, fruit, yogurt.
Overnight oats are a great way to make oatmeal without having to cook in the morning. They are also wonderful if you don’t want a hot breakfast.
Grits
Grits are mainly consumed in the south, but those in the north don’t know what they are missing. They are filling, warm, and great for those that don’t always want something sweet for breakfast.
Sugar does not belong in grits. It’s weird, stop it! We do not have to add sugar to everything. There are so many better things to add to grits like…
Butter, cheese, salt, pepper, and my favorite, sour cream, are wonderful things to add into your grits. It is healthy by the time you add all that, no. Do I care? Definitely not! You consume a whole grain if you eat grits, that’s a win. Many of my students come into class having never put sour cream in grits. After trying it, they always put it in them. It’s so good!
Grits are always spelled with an S. Grit is a personality trait. Grits are a food.
The best grits in the entire world are at The Banks Grill in Morehead City, NC.
Some may say that instant grits are an abomination. I say, if you enjoy them, do you. Unless you put sugar in them. For real! DON’T PUT SUGAR IN GRITS.
Rice
Rice is one of the easiest things to cook, but for some reason, it alludes people. For some reason, Rice is a struggle for some. If you have a saucepan with a tight fitting lid and a stove with high and low heat, you can cook rice. I promise. Follow the directions in the video and you are good to go.
I grew up eating 2 types of rice. Consomme rice, which was an oven cooked rice my Mama made. And regular rice that Mima cooked. The toppings for rice at Mima’s were stew beef, gravy, or my favorite, corned beef and stewed tomatoes. The corned beef was the cans of Libby’s corn beef with the key cooked with onions and a bit of water. The stewed tomatoes had a bit of sugar and we stewed for a long time. To this day, it's one of my favorite meals.
White rice is not a whole grain food so it should be consumed in moderation.
Brown Rice
If white rice is difficult for some people, brown rice can be downright impossible. The easy way to take any guesswork out of brown rice in addition to making it a largely passive preparation in the oven.
Brown rice is a whole grain and has an awesome nutty flavor.
While brown rice has more flavor than white rice, it has a milk enough flavor that it can easily work with any topping. I have used it for stewed tomatoes and corned beef.
Quinoa
Quinoa has become exponentially more popular in recent years as we are looking for more plant based sources of protein. It is a plant based source of complete protein that is also a whole grain, so it is an awesome choice.
There were rumors for a while that due to the rise in popularity, that it was devastating the economy in Peru, where it is naturally grown. This does not seem to be true, currently. There were speculations that the popularity of quinoa decreased the supply to those in the Andes and were priced out of their staple food, but there is not much credible evidence of this after 2013.
Quinoa is made very similarly to rice but because the grains stay separate, it works well in pasta salad type applications. It is also a wonderful addition to green salads to add complete protein without needing meat.
Couscous
Couscous looks like a grain kernel, but it is actually a type of pasta.
Traditional couscous is one of the quickest easiest grains to prepare. The couscous never actually goes on the stove. You just boil stock and pour over it. It is finished in 5 minutes.
It has a simple flavor that you can add a variety of things too. I prefer a vinaigrette with olives, raisins, and chickpeas. You can even add walnuts for a bit of crunch. The chickpeas make it a complete protein so it can be eaten as a meal.
Consider adding some whole grains to your diet. They carry cholesterol out of your body. They have lots of good B vitamins. They can be a complement to a plant based complete protein when paired with beans or seeds. They have tons of fiber so they help keep your digestive tract healthy. There are all sorts of great benefits. So… watch the video and try one tonight.
https://www.youtube.com/watch?v=x7ZnOt5bxm8&feature=youtu.be
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