Whole Grains and Noodles
Whole grains provide strong, clean, and stable energy to fuel a fantastic life.
In this section, we cover how to cook every major whole grain, and then explore some ideas for dressing them up, deliciously. And we don’t stop there: You’ll find a few noodle dishes too, to make life just that much nicer.
Cooking Whole Grains
Most whole grains follow a similar pattern: some version of soak (or roast), boil, salt, and simmer. The differences are in the amount of water used or time cooked. See the chart on the next page.
EQUIPMENT: It’s best to cook whole grains in a heavy (or heavy-bottomed) pot, with a heavy, tight-fitting lid. If you don’t have one, make sure you cook over a very low flame and find a way to weigh down the lid so it’s harder for moisture to escape.
If you’re cooking on gas, you can use a flame deflector, or flame tamer, to spread the heat more evenly while the grains are simmering.
Here are the core ingredients in cooking grains:
1. Rinse the grain well, discarding any debris. If appropriate, soak the grain for the time mentioned in the chart. Discard soaking water and place grain and measured water in a 2-quart saucepan or other small-to-medium-size pot. Bring to a boil, uncovered. Add the salt, reduce heat to low, and cover with a tight-fitting or heavy lid. Place flame deflector (if you are using one) between pot and flame, and let simmer for appropriate amount of time, undisturbed. When done, remove from heat, and let sit for a minute or two before serving. Some grains, like whole wheat, rye, and spelt, may need to be drained before serving.
GRAIN COOKING CHART |
||
GRAIN |
GRAIN-TO-WATER RATIO |
SIMMER FOR |
MILLET |
1:2 TO 3 |
20 TO 25 MINUTES |
QUINOA |
1:1.5 TO 2 |
20 MINUTES |
BUCKWHEAT |
1:2 |
15 MINUTES |
BROWN RICE (presoak 3+ hours) |
1:2 |
50 MINUTES |
BARLEY (presoak 3+ hours) |
1:2 |
45 MINUTES |
SPELT (presoak 3+ hours) |
1:2 |
50 MINUTES |
RYE (presoak 3+ hours) |
1:2 |
50 MINUTES |
WHEAT BERRIES (presoak 3+ hours) |
1:2 |
50 MINUTES |
KALE & ALMOND FRIED RICE
This dish combines such interesting tastes and textures, plus it’s incredibly good for you. Fried rice, using any combination of vegetables and seasonings, is a wonderful way to sneak whole grains into your family’s tummies!
Serves 4
2 teaspoons extra-virgin olive oil
1 medium onion, chopped
1 garlic clove, chopped
1-inch piece of fresh ginger, peeled and chopped
½ bunch Tuscan kale (about 14 leaves), center ribs removed and leaves sliced into ribbons
2 cups cooked, cold brown rice (see Grain Cooking Chart)
2 tablespoons sesame oil
2 tablespoons soy sauce or tamari
¼ cup sliced almonds
Sea salt and freshly ground black pepper to taste
1. In a 10-inch skillet or wok, heat the oil over medium heat. Add the onion, garlic, and ginger. Sauté until lightly golden, 1 to 2 minutes.
2. Add the kale and sauté 2 to 3 minutes, until the leaves are slightly wilted.
3. Add the rice, sesame oil, and soy sauce (or tamari). Cook, stirring frequently, until the rice is heated through. Add the almonds and season with salt and pepper. Serve hot.
* GLUTEN-FREE IF YOU USE TAMARI.
ARSENIC IN RICE?
Recently, it was discovered that some rice (even organic brown rice) contains higher-than-normal levels of inorganic arsenic. Even more disturbing amounts were detected in rice products, like rice cereal and brown rice syrup. Over time, too much arsenic can lead to a host of serious health issues, so let’s take a look:
Arsenic is a naturally occurring element, present in almost all water and most plants (many of which we eat). There are two types: organic and inorganic (which has nothing to do with pesticide use—these are chemistry terms). Organic arsenic shows up in the tissue of plants, generally through the water that feeds them, and is not really a problem. Inorganic arsenic comes from metals found in rocks, and also shows up in industrial pollutants. Too much of this type of arsenic can be dangerous.
So why is rice currently showing higher levels of inorganic arsenic? A couple of reasons: First, rice is a thirsty crop that requires a significant amount of water to grow. If the water being used by the farmer contains inorganic arsenic, the rice will pick it up in greater amounts than many other plants do.
But where the rice grows matters, too. Most rice grown in the United States is cultivated in the South (Arkansas, Louisiana, and Texas), and the inorganic arsenic levels in Southern soil tend to be higher than those in California, India, and Pakistan (other rice-growing locales). Why? Well, cotton has been a major crop in the South for more than 300 years, and since the early twentieth century, what did many farmers use as a pesticide for cotton plants? You guessed it: arsenic (technically, the pesticides they used were called “lead arsenate” and “calcium arsenate,” but you get the point). So inorganic arsenic has been in Southern soil for more than a hundred years, and the rice plants now growing in those fields are picking it up.
I’m not here to freak you out about rice. Moderate amounts of brown rice are fine, and as a food, rice delivers a huge number of nutritional benefits, in spite of the higher-than-normal levels of arsenic. This is a bigger issue for people who make rice their daily staple grain and eat it in large amounts.
Here’s what I suggest:
• Rotate your grains: Make sure to eat quinoa, buckwheat, barley, millet, and other grains in addition to rice. These other grains contain much less arsenic than Southern-grown rice currently does.
• Go easy on rice milks, rice syrup, and rice cereals, and rotate them with other grain-based products. This is especially important for kids.
• Rinse rice well before cooking it.
• If possible, buy rice grown in California.
SOBA NOODLE SALAD
This salad is light and refreshing, with an awesome Japanese flair. Although whole buckwheat does not contain gluten, most soba noodles are not 100 percent buckwheat, so this dish does have gluten. In order to make it gluten-free, use rice noodles.
Serves 4
2 tablespoons almond butter
Freshly squeezed juice of 2 limes
1 tablespoon sesame oil
2 tablespoons soy sauce or tamari
1 teaspoon maple syrup
1 tablespoon extra-virgin olive oil
¼ to ½ teaspoon red chili pepper flakes
½ an English cucumber, spiralized (see this page for information about spiralizing)
1 large carrot, spiralized
1 red bell pepper, seeded and cut into thin strips
8 ounces soba noodles (prepared according to the package directions)
Handful fresh chopped cilantro, for garnish
½ bunch scallions, chopped, for garnish (white and green parts)
4 teaspoons toasted and sliced almonds, for garnish
4 lime wedges, for garnish
1. In a large bowl, combine the almond butter, lime juice, sesame oil, soy sauce (or tamari), maple syrup, oil, and red chili pepper flakes. Whisk until smooth and well combined. Add the cucumber, carrot, bell pepper, and soba noodles. Toss until the salad is well mixed and coated with the dressing.
2. Arrange the salad on a large platter. Sprinkle the cilantro, scallions, and almonds over the top. Arrange the lime wedges on the platter, and squeeze on top before serving.
VIETNAMESE RICE NOODLE SALAD
This is a lovely, fresh dish that should be served the day it’s made, but the tofu and the dressing can be prepared up to two days in advance. It’s also okay to let the salad sit in the fridge for a few hours before serving so that the flavors can meld.
Serves 6 to 8
FOR THE OVEN-FRIED TOFU:
2 tablespoons safflower oil
1 tablespoon soy sauce or tamari
Splash of mirin (rice wine, available at Whole Foods or Asian markets)
½ teaspoon cayenne
Sea salt and freshly ground black pepper to taste
10 ounces extra-firm tofu, cut into ½-inch cubes
FOR THE DRESSING:
Freshly squeezed juice of 4 limes
¼ cup extra-virgin olive oil
3 tablespoons brown rice syrup
3 tablespoons brown rice vinegar
3 tablespoons fish sauce (Red Boat brand has no sugar)
1 garlic clove
1 small jalapeño pepper, chopped
FOR THE SALAD:
2 cups thinly sliced green cabbage (about one quarter of a small head)
2 cups thinly sliced red cabbage (about one quarter of a small head)
2 carrots, peeled and shredded
Handful of fresh mint, torn
Handful of fresh cilantro, torn
4 ounces brown rice noodles, prepared according to package directions
½ cup peanuts, toasted and roughly chopped
1. Preheat the oven to 425°F. Line a baking sheet with parchment paper; set aside.
2. Prepare the tofu: In a medium bowl, combine the oil, soy sauce (or tamari), mirin, cayenne, salt, and pepper. Whisk until well blended. Add the tofu and toss to coat well. Spread the tofu into a single layer on the prepared baking sheet. Bake for 30 minutes, turning halfway through, until deep golden.
3. Make the dressing: In a blender bowl, combine the lime juice, oil, syrup, vinegar, fish sauce, garlic, and jalapeño. Blend until the jalapeño and garlic are fully chopped, and the dressing is well mixed.
4. Assemble the salad: In a deep bowl, combine the cooked tofu, cabbages, carrots, mint, cilantro, and noodles. Pour the dressing over these ingredients and toss until everything is well mixed. Transfer the salad to a serving platter, or divide among individual bowls. Garnish with the peanuts to serve.
Tia Tip: Layer the ingredients of this noodle salad in a Mason jar, with the dressing on the bottom. Take it to work (upright) and shake well before serving. The dressing is also delicious on whole grains or leafy greens.
* GLUTEN-FREE IF YOU USE TAMARI.
† VEGAN IF YOU SKIP THE FISH SAUCE.
BARLEY SALAD
This lovely summer salad makes me feel like I’m lunching under the sun in Italy or Spain. Barley, by the way, is great for the skin and is a natural tonic for the liver and gallbladder.
Serves 4
1 cup whole (also known as “hulled”) barley
2½ cups water
1 bay leaf
½ teaspoon sea salt
7 oil-packed sun-dried tomatoes, diced
3 cloves garlic, minced
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
½ cup finely chopped cilantro or flat-leaf parsley
¼ cup Kalamata olives, pitted and quartered lengthwise
¼ cup toasted pine nuts
1. Bring barley, water, and the bay leaf to a boil in a small saucepan over high heat. When it’s boiling, add the salt. Cover, reduce heat to low, and simmer until the barley is tender, about 45 minutes. Drain and cool to room temperature in a bowl.
2. Mix the sun-dried tomatoes, garlic, olive oil, and vinegar, and pour them over the barley. Mix well. Fold in the cilantro, olives, and pine nuts. Cover and refrigerate until cold. Stir before serving.
QUINOA TABBOULEH
I love Middle Eastern food and this is an adaptation of traditional tabbouleh. Thanks to the olives, cucumber, parsley, and lovely dressing, the flavors take me back to my trip to Cairo. Well, Cairo…via Peru. You see, quinoa is a superfood grown in the Andes of South America. It’s high in protein, minerals, and fiber and has a slightly nutty flavor. Global cuisine!
Serves 4 to 6
1 cup quinoa
1½ cups spring water
¼ to ½ teaspoon sea salt
Peppermint tea bag (optional)
¼ cup extra-virgin olive oil
2 cloves garlic, minced
¼ to ⅓ cup lemon juice
1 tablespoon fresh mint, chopped fine
1 small tomato, diced (optional)
1 cup cucumber, diced
¼ cup kalamata olives, halved
¼ red onion, sliced finely into half-moons
¼ cup chopped parsley
1. Rinse quinoa well. Over medium-low heat, dry roast it in a skillet for a few minutes, stirring continually until it gives off a slightly nutty aroma.
2. Bring the water, salt, and, if desired, tea bag to a rolling boil in a small pot. Boil for 1 minute and remove the tea bag. Add the quinoa, cover, and reduce heat to low. Let simmer 20 minutes or until all water is absorbed. Spoon the quinoa into a bowl to cool.
3. Combine the oil, garlic, lemon juice, and mint into a dressing. When the quinoa is cool, toss in the tomato (if you’re using it), cucumber, olives, onion, parsley, and dressing to taste. Serve immediately or chill first. Great with pita bread and hummus.