The Scoop on Grains

Different grains provide different amounts of nutrients. Here is a chart with the amount of protein, fiber and iron in a ½ cup serving of each grain:
½ cup serving	Protein	Fiber	Iron
Pearled barley	2 grams	0.8 grams	1 milligram
Unhulled barley	4 grams	1 gram	1 milligram
Buckwheat	11 grams	8 grams	2 milligrams
Corn	2 grams	2 grams	0.5 milligrams
Millet	4 grams	0.8 grams	0.8 milligrams
Quinoa	10 grams	0.9 grams	7 milligrams
White Rice	2 grams	0.1 grams	1 milligram
Brown Rice	2 grams	0.2 grams	0.4 milligrams
Winter wheat	11 grams	1 gram	3 milligrams
Spring wheat	9 grams	1 grams	3 milligrams
Bulger	3 grams	0.7 grams	0.9 milligrams
How can I cook grains? Put 2 cups cold water in a pot and bring to a boil. Rinse 1 cup of grain in cold water and add drained grain to boiling water. Turn down the heat so the water is only boiling lightly, or simmering. Cook until no water is left. (Don't stir or open the pot cover while the grain is cooking) The grain should be just slightly chewy. HERE ARE THREE EASY RECIPES TO TRY! Pilaf Ingredients: 1 ½ cup cooked brown rice (or other grain) 3 tomatoes, seeded and chopped 1 tablespoons butter or margarine 1 clove garlic, cut-up 1 medium carrots, sliced 1 cup sliced mushrooms ½ cup chickpeas 1 egg, beaten 1/8 cup chopped parsley or cilantro chopped toasted nuts chopped toasted nuts black pepper, and soy sauce Directions: Heat butter in a frying pan, and add onions. Stir often and cook until soft, add carrots and garlic and cook for 5 minutes. Add mushrooms and cook for 10 more minutes. Add garbanzo beans and cook 1 minute. Add egg and stir until the egg is cooked. Remove from heat and add parsley, pepper, nuts and grain. Add soy sauce if needed and serve! ******************************************************************* Tabouli Ingredients: 1 cup bulgur 2 cucumbers, peeled and chopped 3 green onions with tops, diced 2 teaspoons salt 1/2 cup lemon juice 1/3 cup fresh mint 2/3 cup olive oil Directions: Place cracked wheat in bowl and cover with 2 cups boiling water. Soak for 30 minutes; drain and squeeze out excess water. In a mixing bowl, combine the wheat, tomatoes, cucumbers, onions, garlic, parsley, mint, salt, lemon juice, and olive oil. Mix and refrigerate for at least 4 hours before serving. Mix again and serve! ******************************************************************* Quick Lemon & Garlic Quinoa Salad Quinoa has an excellent nutritional profile (10.5 grams of protein per cup). This unique whole grain, which was the staple food of the Incas, is also rich in calcium and iron. I find myself getting very hungry for this salad. I have used a boiling method, not unlike cooking pasta, for cooking this grain. Salad 1 cup dry quinoa 8 cups water Pinch of sea salt ½ cup carrots, chopped ^1/3 cup parsley, minced ¼ cup toasted sunflower seeds ¼ cup toasted flax seeds Dressing 2-3 cloves garlic, minced ¼ cup freshly squeezed lemon juice 2 tablespoons extra-virgin olive oil 2 tablespoons tamari (soy sauce- dark syrupy, sweet, & salty) or shoyu (soy sauce- savory, rounded, & smooth), recommend Eden® organic. Rinse quinoa with warm water and drain through a fine strainer. Place quinoa in 3-quart pan and dry-roast on low heat (about 5-8 minutes). Stir grains constantly until they begin to change color and give off a nutty aroma. Bring water to boil in a large pot. Add salt and toasted quinoa to boiling water. Boil for 10-12 minutes. Remove from heat and drain quinoa through a large strainer (in the same way you would prepare pasta). Prepare dressing and place in a large bowl. Add carrots, seeds, and parsley. Add cooked quinoa and toss well. Serve at room temperature or chilled. Preparation time: 15-20 minutes Makes 4 to 6 servings FOR BABIES 6 MONTHS & OLDER Reserve some plain cooked quinoa. Puree quinoa with water or breast milk.

Source: The Nutrition Resource Center