Power Grains
There is little substitute for the comforting nutty smell of whole grains simmering on the stove. Traditional whole grains are filled a healthy mix of naturally occurring vitamins, minerals and plant hormones along with high-quality protein in an easily digestible form that won’t block your body’s channels (the way meat or cheese do). A far cry from processed instant white rice! Incorporating them in your diet makes for a nourishing start to the day or a centerpiece to any meal.
The title “Power Grains” comes from Nancy Londsorf, MD an Ayurvedic physician in her book on treating menopause naturally.1 She recommends the 9 grains in the following table and says: “The refining process strips whole grains of their inherent cholesterol-lowering, cancer-reducing, blood sugar-balancing, and probiotic effects. Whole power grains, complete with their outer husk and nutrient-rich inner germ, provide slow-release energy along with naturally packaged vitamins, minerals, and protein. They deliver steady, dependable energy throughout the day.
Grain
|
Grain: Water Ratio
|
Cooking Time
|
Comments
|
Quinoa
|
1:
2
|
15-20
min
|
Same
as rice; in fact can mix 50/50 and cook together
|
Amaranth
|
1:2.5
|
20-25
min
|
Nice
mixed with quinoa, can be heavy/sticky alone
|
Millet
|
1: 2½
|
20-25
min
|
Can
lightly toast in a dry pan first
|
Rye
|
1:2½
|
40-60
min
|
Maybe
up to 1 ½ hrs
|
Barley
|
1:3
|
60-75
min
|
Presoaking
recommended
|
Bulgur
wheat
|
1:2
|
As
you like it, up to 20 min
|
Or
just soak in hot water for tabouli
|
Oats
|
1:3
|
10
min
|
Less
time or even raw if pre-soaked
|
Whole-wheat
couscous
|
1:2
|
1
min summer, 3 min resting, covered
|
Great
for a very quick meal
|
Buckwheat
|
1:2
|
15
min
|
Can
lightly toast in a dry pan first
|
The first 4 are very high in minerals and protein
All have phytoestrogenic effects for powerful yet gentle hormonal support
Preparation
Use the chart
above for suggestions on cooking times and water ratios. These are not exact so it is best to check on
the grains frequently as they cook until you get a feel for it with the grains
or combinations you choose using your pans and stove. It’s not hard, just takes some attention at
the beginning.
To steam, use a
pot with a tight-fitting or heavy cover and don’t be tempted to stir them; it
disrupts the little steam vents necessary for proper cooking. Cook until grains are tender and most of
water is absorbed.
Without a heavy
cover use more water and leave the cover off so it doesn’t boil over, stir
occasionally.
Time savers
-
Pre-soak grains overnight or 8 daytime hours; can add a tablespoon of yogurt
or whey. This adds health benefits as
well as saves cooking time. Yields a
softer and more digestible grain.
-
Crock-pot all night for breakfast or all day for dinner.
Easy to
remember, No Fail Recipe
Use the same recipe for
all the grains listed. Mix two or more
varieties to equalize texture and flavors.
Won’t boil over or run out of water and burn before done.
Excellent for breakfast. Can spoon on top a little butter, soaked dried fruit
with their water, nuts/seeds, yogurt or whatever you wish.
This comes from Dr. Londsorf’s book.
Rinse chosen
grain or combination in a bowl. Use ½
raw grain cup per serving.
Not necessary, but for greater digestibility and quicker cooking cover with
pure water to soak; can add spoon of whey or yogurt for aiding
fermentation. Cover and let stand overnight or all day. When ready to cook, drain the water off.
Place 2 cups of water per ½ cup grain serving in a saucepan and bring to a
boil. (That is a 4:1 water/grain
ratio for all varieties) Add 1 tsp of ghee or olive oil and the grain. Bring to a boil, reduce heat and set a timer
for 15 minutes. Check tenderness,
continuing simmering until the grain is tender, can be 5-10 minutes longer if
grain is not pre-soaked (except for whole rye and barley, which takes up to 40
minutes to cook.) Stir occasionally as
needed.
Adding the
teaspoon of oil is important to prevent the inherent drying effect of grains on
the body and intestines.
Try half water
half milk of the total liquid for a rich tasting hearty breakfast.
You may add a
spice mixture to grains as they cook them or sauté in oil and drizzle over the
grains at serving. “ One recommended
general spice mixture from Ayurveda is 1 part turmeric powder, 2 parts cumin
seeds, 4 parts each fennel and coriander seeds, ground and dry roasted for 1-2
minutes. Make fresh every couple of weeks.
Cardamom, ginger, cinnamon are nice for breakfast.
Suggestions
- Perfect
for breakfast; plain or with butter or yogurt, sweet spices, ground nuts or
seeds - lower cost, more nutritious, less processed than boxed cereal and will
sustain you for more hours. Try up to
50% milk instead of all water.
- Cook
the grains individually or in combination
- Add
vegetable stock, spices and/or garlic to the water. For breakfast, try sweet warming spices like
cinnamon, cardamom, nutmeg, and ginger.
- Serve
as a simple side dish
- Main
dish with stir fry vegetables or curry on top
- Cool
after cooking and toss with fresh vegetables for a satisfying salad
- Add
to soups, stews, and curry
1. A Woman’s Best
Medicine for Menopause – Your Personal Guide to Radiant Good Health Using
Maharishi Ayurveda
For more information on specific grains,
as well as complete recipes, please go to our website www.spiritualfoodcsa.org