Cooking Chart

Per many a request I have put together a quick reference cooking chart for grains and beans. The water ratios are for cooking, unsoaked at a gentle simmer on the stovetop, harder boil = more water. When grains and beans are soaked for 12-24 hours, half the water listed is used for soaking and the other half for cooking.  When pressure cooking reduce the water ¼ cup (per cup of grain) for both soaked and unsoaked. The times listed for pressure cooking are from the time the pressure builds up to high to the time the heat is turned off and reflect that of natural release in an insulated pot. If you are using a traditional stove top pressure cooker you may find you need to add a minute or two.

Although it is great for my stats and makes me feel like I am changing the world when you come to check back again and again, I would suggest printing this chart and keeping it in a handy place in your kitchen.

Grain	Ratio Grain: Water (unsoaked)	Cook Time (Minutes)
		Stovetop (soaked/unsoaked)	Pressure Cooker (soaked/unsoaked)
Amaranth	1:1.5	10/25	2/6
Barley, Pearled	1:2	20/50	4/10
Barley, Hulled	1:3	30/75	5/12
Buckwheat, Hulled	1:1.5	8/20	1/4
Kamut	1:2.5	35/75	6/15
Millet	1:2	12/30	3/8
Oats, Groats	1:2.5	15/45	4/10
Oats, Steel Cut	1:2	12/30	2/6
Quinoa, Red	1:2	8/20	2/5
Quinoa, White	1:2	6/15	1/4
Rice, Brown	1:2	20/45	7/14
Rye	1:2	20/45	6/12
Sorghum	1:2	10/25	2/6
Spelt	1:2	25/60	5/12
Teff	1:3	6/15	1/4
Wheat, Berries	1:3	25/60	6/12
Beans
Small (black, adzuki, anasazi)	1:2.5	1.5/3 hours	15/45
Medium (pinto, pink, cranberry)	1:3	2/4 hours	25/60
Large (lima, cannelloni, kidney)	1:3	2.5/5 hours	35/76
Extra large (scarlet runner, mortage lifter, fava)	1:3.5	3/6 hours	45/90

Black Bean Salad

Beans are so healthy, they have it all; the fiber, the protein, lots of vitamins, minerals and protective phyto-chemicals. I have been learning about the benefits of soaking grains and beans in a slightly acid solution. The purpose is to neutralize the phytic acid which blocks absorption of some of the minerals. Just a tablespoon of kefir, lemon juice or apple cider vinegar per cup of beans in the the soaking liquid for 12-24 hours does the trick. Of coarse they cook up faster this way too.

Black beans are so versatile as they are fairly small and become soft while holding their shape. The texture blends well with lots, try them in sloppy joes, shepard's pie, tacos or enchiladas. I added quinoa to my salad, another power house, which is totally optional. It should be soaked and cooked separately. I cooked it for 2 minutes in my pressure cooker. I bet avocado would be good in this too. I love the light dressing, it brightens the flavor of the salad/salsa.

1 pressed garlic clove
1 tablespoon apple cider vinegar
1 tablespoon olive oil
2 teaspoons honey
1 teaspoon cumin
1 teaspoon salt
1/8 teaspoon pepper
3 cups black beans (cooked)
1 cup corn (I like the roasted corn from Trader Joe's the best)
½ cup cooked red quinoa
¼ cup red bell pepper, finely diced
¼ cup red onion, finely chopped
1/3 cup cilantro, chopped

Whisk together garlic, vinegar, oil, honey and spices to form a dressing. Combine all other ingredients, pour dressing over and toss. Serve as a side dish alone, with chips or in tacos.

This post is part of Kitchen Stewardship's October Fest Carnival of Super Foods, Whole Foods for the Holidays

One Grain at a Time

--Kamut--
With a buttery flavor, and chewy texture, this golden grain is twice the size of wheat and closely related. Unlike wheat, this grain has not been altered by modern plant breeders., resulting in a more nutritious food. Kamut is the only grain that has been trademarked with growing rights . The entire U.S. crop propagated from only a pint of seeds. So versitle to use, however, the gluten content is a bit shy to stand alone in yeasted bread. This grain is one of my favorite.

Cost:
20 cents a serving at $2.00 per lb.
1 lb = 2.2 cups dry = 5 cups cooked = 3 cups flour

To Cook:
1 cup grain to 3 cups water
Simmer 45 minutes or Pressure 15 minutes on high, natural release.
Strain and rinse.

To Store:
-Whole - indefinitely in an air tight container in a cool, dry place.
For long term storage freeze for 48 hours before storing.
-Flour - up to 2 weeks in an air tight container, or freeze up to 1 year.
-Cooked - refrigerate for up to 10 days, or freeze up to 6 months.

To Use:
-Cooked grains can be used by adding to soups and salads.
-Crack grains in blender and cook to make a great hot breakfast cereal.
-Cooked cracked kamut adds chewy-ness to breads.
-Flour may be used in place of white flour for any non yeasted recipe.
-Substitute up to half flour in yeasted recipes or add wheat gluten to make bread.
-Flour can be used for homemade pastas.-Whole grains can be sprouted.

Nutritional Value per 100 grams (3.5 oz)
Calories 337
Total fat 2.0 g
Dietary fiber 9 g
Protein 15 g
Carbohydrate 70 g
Thiamin 0.6 mg 39%
Riboflavin 0.2 mg 10%
Niacin 6.4 mg 32%
Vitamin B6 0.3 mg 13%
Iron 4.4 mg 25%
Magnesium 134 mg 34%
Phosphorus 386 mg 39%
Potassium 446 mg 13%
Zinc 3.7 mg 25 %
Copper 0.5 mg 26%
Manganese 2.9 mg 143%
Selenium 69.3 mcg 99%

Pot Roast

I have been lazy in the kitchen lately. I've sort of slipped into a cooking depression since the loss of my recipe files. It is overwhelming to start all over, but I am coming out of it, slowly but surely. Pot roast is my easy pleasy go-to recipe when I am feeling extra dull. There is no creativity involved and the pressure cooker makes it a brainless task. The rest of my family absolutely loves this meal, they will snack on the left over roast straight from the container in the fridge. This is why I even bother to post it.

My favorite cuts of meat to use are shoulder roast and chuck roast. Pressure cooking tenderizes meat, so you can just buy anything on sale. I love that I don't have to calculate and exact time for cooking, anywhere between 1 and 3 hours is good for a 3-4 lb. roast. You can use any size that will fit in your cooker, and even throw a frozen one in...you'll want at least 90 minutes if you go that route. My favorite is homemade gravy over my whole plate. No store bought for me, those packets and jars make me squirmish. Depending on the cut of meat, a fat separator may be needed to keep the gravy from being down right greasy. This tool is very useful. Just fill with all the cooking liquid, the fat rises to the top and the container pours from the bottom.

1 pot roast, 3-4 lbs
2 cups beef stock
1 tablespoon balsamic vinegar
2 teaspoons Spike seasoning
Red potatoes, quartered
Carrot, cut

Heat cooker to high, brown all sides of meat, 45 seconds each. Pour stock and vinegar over roast and sprinkle with seasoning. Pressure on high for 45 minutes, quick release. Add potatoes and carrots, pressure on high for 4 minutes, natural release.

Gravy
1 tablespoon butter
1 teaspoon olive oil
2 tablespoons flour
2-3 cups beef broth
1/2 cup pineapple juice
salt and pepper to taste
water if needed

Cook flour in butter and oil over medium heat for 2 minutes, add broth and juice. Season and thin if needed. Remember gravy thickens as it cools, so be sure to thin it more than needed so that it is not globby at the table.

One Grain at a Time

--Millet--
Tasty, mildly sweet and slightly nutty, millet sustains one third of of the world's population. The growing season is very short, 65 days from seed to harvest and does well in arid climates. This gluten free grain is the least allergenic and most digestible grain available making it the perfect first food for babies. Did you know that whole grains contain essential fatty acids AND lots of phytochemicals? Millet is common in health food stores.

Cost:
about 11 cents per serving at $1.25 per lb.
1 lb = 2.2 cups dry = 5.5 cups cooked = 3 cups flour

To Cook:
1 cup grain to 2.5 cups water
Simmer 30 minutes or Pressure 8 minutes on high, natural release.

To Store:
-Dry- indefinitely in an air tight container in a cool, dry place. For long term storage freeze for 48 hours before storing.
-Cooked - refrigerate for up to 10 days. Or freeze up to 6 months.

To Use:
-Grains give crunch to granolas and baked goods.
-Cooked grains can be used by adding to soups , salads and breads.
-Cooked grains can be served as a breakfast cereal hot or cold.
-Cooked grains also make great pilafs and rice dishes.
-Add cooked grains to any recipe with ground beef .
-Use flour in nonyeasted baked goods
-Use up to 1/3 the amount of total flour in recipes for yeasted breads.
-Cook the flour with water for baby food.
-Sprout whole grains for sandwiches and salads.

Nutritional Value per 100 grams (3.5 oz)
Calories 378
Total fat 4.0 g
Dietary fiber 8 g
Protein 11 g
Carbohydrate 73 g
Thiamin 0.4 mg 28%
Riboflavin 0.3 mg 17%
Niacin 4.7 mg 24%
Vitamin B6 mg 19%
Folate 85 mcg 21%
Iron 3 mg 17%
Magnesium 114 mg 29%
Phosphorus 285 mg 28%
Potassium 195 mg 6%
Zinc 1.7 mg 11 %
Copper 0.7 mg 37%
Manganese 1.6mg 82%

Grains as a Side--The Formula

In most meals I am able to incorporate grains into the main dish. However, on occasion I need the grain to stand alone, like here with my simple preparation of salmon (Costco's vacuum packed Wild Alaskan Salmon). Inspired by True Foods Kitchen's Farro and Fig side dish, I came up with a formula to follow that allows for variety in matching a specific dish, your specific taste and the kitchen's specific supply.

Start off by sauteing a grain (I chose 2 that cook similarly, black quinoa being mostly for looks). I have divided the grains I cook with into 3 groups for easy reference. The long cooking grains generally cook like brown rice...pressure on high 15 minutes, 2.5 cups water to 1 cup grain OR simmer 45 minutes, 3 cups water to 1 cup grain. The short cooking grains generally cook like white rice...pressure on high 7 minutes 2 cups water to 1 cup grain OR simmer 20 minutes, 2.5 cups water to 1 cup grain. The other grains listed will be covered in a later post and are cooked by other methods then stated in these general categories. When combining grains you MUST choose 2 from the same cooking time category OR cook one through first and add it into the finished product.

Long cooking grains:
Barley
Brown rice
Farro
Kamut
Lentils
Oats
Spelt
Wheat

Short cooking grains:
Hulled buckwheat
Millet
Pearled barley
Quinoa
Sorghum
Steel cut oats

Alternate methods/non cooking grains:
Amaranth
Buckwheat
Flax seed
Popcorn
Teff

Second, choose a liquid. I am a fan of chicken stock, I always have plenty on hand, it is flavorful and healthy. You could choose water, potato water, juice, vegetable broth, beef stock or any combination.

Third, choose a dried fruit. This is optional of coarse, but the added sweetness is nice. You could choose dried fruit because it holds up well when cooking. You could choose cranberries, cherries, figs, dates, apricots, apples, pears, raisins...

Next the veggies or aromatics if you will. Just enough to give an extra level of flavor (this hardly counts as a serving of vegetables.) You could choose onions, celery, carrots, peppers, even olives, sun dried tomatoes or peas. While you are at it choose an herb. Fresh can be added at the end, while dried should be added with the vegetables.

Sometimes I feel like a nut, sometimes I don't (but I never feel like an Almond Joy or Mounds.) So there you have it all my mad scientists - THE FORMULA - have at it! Don't worry, I included a recipe to get you started.

1 tablespoons butter
1 cup millet
2 tablespoons black quinoa
2 cups chicken stock
1 cup water
5 dried pear halves
1 teaspoons olive oil
1/2 onion, diced
1/2 orange bell pepper, diced
2 tablespoon pine nuts
handful parsley

Sautee millet in butter 3 minutes. Pressure 5 minutes on high with quinoa, water, pears and stock. Quick release. Sautee onions and pepper, add to cooker. Pressure 2 minutes on high, Garnish with pine nuts and parsley.

Coconut Rice

11.7.09 I revised this recipe to involve a traditional soaking method that breaks down anti-nutrients found in whole grains, yielding a nutrient superior end result.

We have this bowl of delish for breakfast weekly. It reheats well and makes a great snack or even dessert (think rice pudding without so much pudding). I am a HUGE coconut fan and it happens to be really good for you too. In the summer I use coconut oil almost exclusively. I have been missing it, but am not going to wish hot weather on us yet. Coconut oil liquefies at 75 degrees making it pourable and easy to use. When it is below 75 degrees it solidifies and taking the time to melt before using takes too much forethought some days. I buy it in a 5 gallon bucket from Nourishing Traditions, it is great food storage since it lasts for years. Coconut oil is great for your skin, inside and out. Try using it as a natural moisturizer.

Any rice, nuts, fruit and sweetener would work here, but I am partial to this particular combination. Blueberries and walnuts are both super foods, how great to start the day like that? Frozen blueberries warmed through are my choice over fresh because they add a little sauce to the mix. The kids like the berries straight from the freezer to act as little ice cubes, they always prefer their food cold.

6 cups water

3 tablespoons kefir (lemon juice or apple cider vinegar)
1 teaspoon salt
3 cups brown basmati rice
1 can coconut milk
2 cups blueberries
3/4 cup soaked and dehydrated walnuts, coarsely chopped
½ cup shredded unsweetened coconut
1/2 cup pure maple syrup

Soak rice in 3 cups water plus 3 tablespoons kefir overnight (6 to 12 hours). Strain and rinse rice. Bring 3 cups water to a boil, add salt and stir in rice. Pressure for 6 minutes on high, natural release or simmer 20 minutes. Stir in coconut milk. Serve up in bowls and top with blueberries, shredded coconut, and maple syrup to taste.

Clean Your Plate Recipe Challenge July; Coconut Milk

Chicken Barley Soup

Who didn't get sick this winter? Wow, it has been rough! We usually get by with a few sniffles but this year we endured week long fevers, 3 day flu's and horrendous coughs. Truly, the best medicine is chicken soup, more specifically the chicken stock in the soup. I learned this from Dr. Oz in You, the Owner's Manual...it is more than an old wives tale and mind over matter...it is science. So you got to use the real stuff, no bullion is going to get you feeling better.

This is a simple chicken noodle soup recipe with the noodles replaced with barley. I like the barley for 3 reasons. 1) Health of coarse, noodles are made with whole grain flour at best in most cases white flour which means VERY little nutrition. Whole grains that have not been broken down into flour have a lower glycemic index which means they have less of an impact on blood sugar. 2) Barley makes it hearty, this soup is filling. 3) Left over noodle anything is mushy - yuck. This soup is actually BETTER the second and third meals, that is extra points in my book, it also freezes well.

Now for the ingredients...Spike is a natural seasoning blend that is found in the baking aisle of any major grocery store. Ultragel or ultra maxigel are modified corn starch products that are great to add a bit of thickness to soups, dressings and syrups. Get it at Preparing Wisely or Grains Plus. Depending on how salty your stock is, you may need to salt the end product. Hulless barley...you'll have to come back tomorrow to learn more in my "One Grain at a Time" post on all things barley.

1 tablespoon olive oil
1 medium onion, chopped
3 celery stalks, chopped
1 cup dry hulless barley
3 cloves garlic
1 tablespoon Spike
1 chicken breast
6 cup chicken stock
5 carrots, peeled and chopped
½ teaspoon pepper
ultragel

Sautee onion, celery and barley in oil. Add garlic, Spike, chicken and stock . Simmer 20 minutes or pressure on high 7 minutes, quick release. Remove chicken breast from pot and shred. Return chicken to the pot and add carrots and pepper, simmer 5 more minutes, or pressure 1 minutes, natural release. Check for salt. Add water if needed and thicken slightly with a couple tablespoons of ultragel. Serves 6 - 8.

links; Whole Foods for the Holiday's

Hearty Fiesta Chili

I was at Sprouts the other day and walked by the meat section, just browsing, longing for some organic grass fed beef. When there is was, Sommers Organic Grass Fed discounted to 2.99 per lb. Manager’s Special (I’m sure the sell by date only being a day away had something to do with it). So I came right home to make the manliest man soup (Second only to beef stew). Seriously, there are not many soups that my husband will consider a full meal. This soup is so hearty and filling. I use anasazi beans because I like the texture and they are less gassy. You can use what ever beans you have on hand. Also might I suggest Muir Glen tomatoes, they are the best canned tomatoes out there, look for them on sale for they can be spendy. My favorite chili powder is made by Frontier Seasonings, it is called “fiesta chili powder” (sounds great, right?) I had tons of peppers on hand this week (Remember 6 for $1?) so I used (lots of) fresh peppers instead of the canned chilies, but I am leaving the recipe as my original because it makes this a great pantry recipe for when my fridge is slim pickin’s. The vinegar is to brighten the tomato flavor, they loose some of their acidity sitting in a can which leads them to tasting tin-y. Oh yeah, and the Kamut can be substituted for the grain of your choice (rice, spelt, wheat, barley) or leave it out. I like my chili served with grated cheese and a big piece of cornbread. Although it has never won our Ward's Chili Cook Off that is held every Halloween, I think it is award worthy. At any rate, I'm sure glad the cold weather is back so that I can enjoy some more soup! BTW my mom won a chili cook off so I have potential.

2 cups anasazi beans
1 cup Kamut
6 cups beef stock
1 lb. ground beef
1 onion, chopped
8 oz. green chilies, diced (canned or fresh)
2 tablespoons. Worcestershire sauce
3 cups crushed tomatoes
2 tablespoons chili powder
1 cup frozen corn
1 tablespoon balsamic vinegar
Salt

Pressure beans, kamut and stock on high pressure for 30 minutes or simmer for 2 hours. Brown beef, add onions, chilies, Worcestershire sauce, vinegar. Quick release pressure on beans. Add beef mixture, tomatoes and chili powder. Pressure again on high for 10 minutes, natural release. Add corn and salt to taste. Stir in vinegar and if you like a more brothy chili add water.

links; Whole Foods for the Holiday's

Chicken Pot Pie

This is an easy go-to meal, I always have all the ingredients on hand (except for the fresh parsley which is easily left out.) So tasty. It makes a BIG dish, but you will be surprised how much gets eaten – I always am. This is one of my food storage meals. I keep freeze dried potatoes, onion, celery, carrots and peas in storage. I also have loads of canned chicken and of coarse all the baking supplies plus dried buttermilk powder. That reminds me, I need to can butter…still looking for a good sale on that. The biscuit topping could be replaced with regular pie crust, I just happen to enjoy the biscuits more. Use this recipe with your thanksgiving leftovers. Turkey pot pie is killer!

Biscuit Topping
2 cups sprouted flour
2 teaspoons baking powder
¼ teaspoon baking soda
1 teaspoon honey
½ teaspoon salt
6 tablespoons cold butter, cut
¾ cup kefir or buttermilk

Mix dry ingredients. Cut in butter. Stir in kefir until dough forms. Form ball and roll out to ½ inch. Cut rounds (or what ever shape you want. Arrange over warm pie filling or bake on a sheet pan at 400 degrees for 15 minutes. Note: If leftovers are foreseen or desired, bake biscuits separately to prevent them from getting soggy during refrigeration storage.

1 lb. chicken
2 potatoes, peeled and diced
2 cups chicken stock
1 tablespoon coconut oil
1 large onion, chopped fine
3 large carrots, sliced or julienned
2 celery ribs, chopped
Salt and pepper
½ cup flour
1 ½ cups milk
1 ½ teaspoons herbs de provence
3 tablespoons fresh parsley, minced

Pressure the chicken and potatoes in chicken broth, 5 minutes, or pull meat from a rotisserie chicken. Reserve the stock. Sauté onion, carrots and celery in oil, about 5 minutes. Season with salt and pepper. Add flour and cook for 2 minutes. Add milk, stock, chicken, potatoes and herbs. Stir until smooth and thickened. Add peas and parsley. Taste for salt. Pour into 9x13 pan or divide among smaller pans. Top with biscuit topping or pie crust. Bake at 400 degrees for 30 minutes (large pan).
links; Whole Foods for the Holidays

Bowl of Porridge

2 cups water

2 tablespoons lemon juice

2 cups steel cut oats

2 cups water

1 teaspoon salt

1 cup milk

Soak oats in 2 cups water and lemon juice for 24 hours.  Rinse if desired.  Bring 2 cups water to a boil, add oats and salt. Pressure on high for 3 minutes, natural release. Stir in milk and sweeten to your liking.

Papa Bear a scoop if ice cream and brown sugar

Mama Bear dried peaches, pecans, cinnamon and maple syrup

Layner Bear

raisins, cinnamon and sucanat

Briker Bear freeze dried apple dices, almonds, cinnamon and honey

Shepherd's Pie

This is a hearty dinner for a cold winter’s eve. It is a prime example of how I minimize meat in a meaty meal. The cooked grains not only add nutrition, but something substantial to the meal. The red quinoa doesn’t disappear, but it blends nicely with the ground beef. I recently tried this with ground venison and it works great. This dish is so quick to whip up with the aid of a few helpful tools. I use both my “Ladies”, get them all set up, then I work on the vegetables. A good mandoline (Zyliss) is great for prepping vegetables, easily making them the same size. A potato ricer makes perfect mashed potatoes with no worries of over working them and ending up with a gooey mess.

2 pounds potatoes, peeled and quartered

1/2 cup milk

Salt and freshly ground black pepper
1/3 cup millet
1/3 cup red quinoa
1 1/3 cup beef stock
1 tablespoon coconut oil or tallow

1/2 lb. ground sirloin
¼ cup teff
3 carrots, peeled and chopped

1 onion, chopped

2 tablespoons flour

2 cups beef stock

2 teaspoons worcestershire

1 cup frozen peas

1 tablespoon chopped fresh parsley leaves
salt

2 tablespoons butter
1 teaspoon sweet paprika

Pressure potatoes on high for 6 minutes, natural release (or boil). Peel and whip with sour, milk, salt and pepper. Pressure quinoa/millet mixture with 1 1/3 cup beef stock on high for 6 minutes. Preheat a large skillet over medium high heat. Add oil to hot pan with beef and teff. Brown and crumble meat for 3 or 4 minutes. Add chopped carrot, onion, cook with meat 5 minutes, stirring frequently. Add flour, cook 2 minutes, mix in stock and worcestershire sauce. Thicken gravy 1 minute. Add grains and peas to meat and vegetables. Stir in parsley, reserving some to garnish the top, then check for seasoning. Preheat broiler to high. Fill a large casserole dish with meat/grain and vegetable mixture. Spoon potatoes over meat evenly. Top potatoes with melted butter and paprika, broil 6 to 8 inches from the heat until potatoes are evenly browned. Top casserole dish with chopped parsley and serve.

Mandoline from Bed, Bath & Beyond.

Fry Pan from Costco.

Red Quinoa and Millet. (The peas look funny because they are freeze dried from my food storage, we were all out of frozen)

Potato Ricer from Amazon.

links; Whole Foods for the Holidays