Ask The Grain Guru

Hello, I’m the Grain Guru. My job is to keep you informed about all there is to know about grains.

Basics | History | Buying | Cleaning | Storage | Cooking | Nutrition


Grain Basics
Grains are grasses that produce edible seeds. The seeds (the kernels) are the fruit of the grain and contain the most nutrients. Most grains contain four parts:

The hull: Grains that are grown for human consumption must first have the hull removed. For instance barely is pearled to have its hull removed. Wheat is thrashed to have its loose fitting hull removed. Some grains have no hull at all. A grain is called "whole" if the bran and germ are still intact.

The Bran: This is the outer protective covering of the grain. White wheat flour or white rice is produced when this layer is removed. Removing this layer also removes the nutrient rich germ.

The Germ: this is the part of the plant that, if the seed were planted,would produce the sprout of the new plant. It is rich in enzymes fat, protein, and certain trace vitamins and minerals.

The Endosperm: this is the starchy center of the grain. White wheat flour and white rice 100% endosperm.

History
Throughout the recent history of mankind, the most famous ancient civilizations survived and prospered because they learned how to cultivate grains. Rice came from China, quinoa from the Incas of South America, corn from the American west, and wheat and barley from the ancient ruins of Mesopotamia. Unfortunately, grains time and time again became known as the food for the poor. Because only the wealthy could afford to eat animal protein, most people aspired to that life style. Consequently, as a country’s economic situation improved, more and more of its grain production went to feed animals! Talk about being inefficient.

Luckily, we now know the truth about these powerhouse grains. Today, consumers are finally realizing that consuming grains directly makes the most sense. Using whole grains directly is cheaper, nutritionally superior, and environmentally results in much less pollution.

Buying Grains
Try to find sources for buying grains in bulk. Doing so will save you up to 90%. Be careful with packaged, processed grain products. They often have much of their nutritional value processed away replaced by unnecessary sugar and salt.

A few things to look for when buying in bulk.

1. Is the air in the store dry or damp? It needs to be dry. A damp environment often allows grains to develop mold.
2. If grains are displayed in bins, make sure that they are covered.
3. Buy from a store that has a lot of customers. This insures that the inventory is fresh.
4. Consider buying through the mail directly from a mill. Try to find a source that grinds what you need to order.

Cleaning Grains
Most grains that are found at you local health food store have already been cleaned by the processor. If you buy your grains in bulk directly from the grower, spread them out on a large sheet pan and sort for pebbles, dirt or shaft. Please, do not wash grains before storing. They will be hard to dry and may become moldy.

Storage
Grains will last indefinitely if storied under the right conditions. Store grains in tightly sealed glass jars – quart canning jars with those tight fitting rubber gaskets work great! Place jars in a dry, cool place. 65 degrees or less is ideal. The germ of many whole grains contains a small amount of oil which may turn rancid. Grains with high oil contents, such as quinoa or wheat germ, should be stored in tightly sealed jars and placed in your refrigerator or freezer.

Storing cooked Grains – Cooked grains can be stored in the refrigerator for up to one week. For longer storage, grains can be frozen in meal size portions for quick and convenient use in soups, casseroles, etc. It’s best to label and date the containers.

Cooking Grains
New vs. old grains: Newly harvested grains contain more moisture. They may need less water and may cook in less time than a recipe requires. If you do not know how old your grains are, simply be aware that they may need more or less cooking time and water to complete the process.

Rinsing grains: Some experts contend that rinsing grains washes away important trace nutrients. The only time I rinse grains is if they have come from a bulk supplier and they may be dusty. Cracked, rolled or other processed grains do not need rinsing.

Cookware: Always use a heavy saucepan or soup pot with a tight fitting lid when cooking grains. The best pots are lead free earthenware, ceramic, glass, or high quality enamel. Heavy gauge stainless steel may impart a metallic taste. Cast-iron pots should not be used to cook acidic foods, since the acid leaches iron from the pot. Do not cook with aluminum based pots or teflon coated pots. These contain toxic substances that may end up in your food.

Soaking grains: Soaking grains reduces the cooking time by 1/3.

Adding Salt: Some grains (Amaranth, Triticale, wheat berries, and Wehani brown rice) do not absorb liquid properly if they are salted before cooking. Similar to cooking beans, I never add salt until after the grains have cooked.

Cooking Temperature: To achieve the best results (whether you have soaked the grains or added dry grains to fresh water), bring the grains to a boil. Immediately turn the heat down to a "simmer" and proceed with the recipe. What is simmer? I describe "simmer" as that point at which the water is calm with bubbles breaking the surface.

When are grains done cooking? Most recipes are designed so that the grains are done when the water called for has been absorbed by the grains. If you are not sure 1) tilt the pan to see if any water is left at the bottom, 2) Taste a few grains. Like pasta, grains are done when they are slightly chewy – al dente.

Stirring grains: GRAINS SHOULD NOT BE STIRRED WHILE THEY ARE COOKING. This bruises the grains, releasing the starches and makes them really sticky. Lifting the lid also allows steam and heat to escape, lengthening the cooking time.

Nutrition
Grains – A Nutritional Powerhouse

Grains are an excellent source of carbohydrates – simple, digestible, and non-digestible, fiber-soluble, and insoluble, protein, vitamins, minerals, and phytochemicals.

If you have any questions concerning making or using grains, e-mail them to expert@purelyamerican.com or call 1-800-359-7873. Have a great day!

Sincerely, The Grain Guru