A small hand mill lets you to grind as much grain as you want.
The seven main grain varieties—wheat, rye, barley, rice, corn, millet and oats—are a source of nourishment for people all around the globe. In recent years we’ve also rediscovered traditional and ancient grains such as bulgur, spelt and quinoa to enhance our diet.
Grains can be eaten either in their whole form (whole grains), crushed or ground. Only the hull or husk is removed from whole grains; with refined grains, the germ layer is removed as well. Whole grains are a healthier choice, because they have a high fiber content and are digested more slowly.
• Protect grains against moisture and insects by storing them in cool, dark places in clean, airtight containers.
• Store whole grains in airtight containers in a cupboard for up to a year.
• Rinse grains thoroughly before cooking to remove dirt and dust particles. Continue to rinse until the water is clear, and throw away any off-color grains.
• Soaking grains such as barley and oats before cooking makes them quicker and easier to cook and digest. Add grains and water to a pot in a 1:2 ratio and soak until they are softer and swollen.
• Strain away any excess liquid that is not absorbed and save it for cooking with later, as it contains many valuable nutrients.
• Grains need to be stirred constantly during cooking—many types will stick to the bottom of the saucepan.
• After cooking, allow grains to sit briefly in the covered saucepan, then fluff them with a fork as you would a pot of rice.
• To separate sticky grains, dump them into a colander and pour a kettle of boiling water over them.
• Cook grains ahead of time and reheat them in the microwave for just a minute or two. Add a little water, cover the bowl with microwave-safe plastic wrap and fluff them when cooking time is up.
Historically, Scottish oatcakes were toasted on a peat fire. This hot griddle recipe makes about eight.
1 Mix 1/2 cup (125 g) medium oatmeal, a pinch of salt and a pinch of baking soda in a bowl; make a well in the center.
2 Melt 2 teaspoons (10 ml) butter in 3 tablespoons (45 ml) boiling water and pour it in the well. Mix to form a stiff dough.
3 Turn out on a floured surface and knead lightly. Roll out thinly and cut into eight triangles.
4 Cook on a hot griddle or in a dry, heavy frying pan until the edges curl up and the cakes are firm. Store in an airtight container and reheat before eating.
• Corn, rice, wheat and barley are the most commonly grown grains worldwide.
• Spelt is a protein-rich grain that makes a particularly robust pasta, gives bread a nutty taste and is good as a side dish and in stews. It may also be suitable for wheat-intolerant people, but not for those with celiac disease.
• Whole-wheat kernels should be presoaked and then cooked. They make a tasty rice substitute and can add crunch to a salad and a nutty flavor to chili or stews.
• Rye is high in fiber and low in gluten. It can be made into flour for bread or into flakes that can be cooked as a breakfast cereal like oats.
• Because of its low gluten content, barley flour is unsuitable for baking. But you can make tasty soups, stews and pilafs with whole pearl barley.
• Millet is one of the oldest grain varieties. Use the kernels like rice or incorporate them into a salad. Bread made with millet flour is particularly crispy.
• Nutritionally, oats are one of the most valuable grains, mainly because they contain a protein and fat that are good for you and easy to digest. Oatmeal, oat bran and oat flour are made from oats.
• Bulgur, a form of processed wheat, can replace rice in most recipes, thicken soups and stews, and can be used in salads, breads and even desserts.
• Once called “the gold of the Incas,” protein-rich quinoa has a fluffy, somewhat crunchy texture that makes it a wonderful rice substitute or wheat-free alternative to bulgur in tabbouleh and other salads.
Swiss-style muesli is a healthy breakfast food. It’s easy to make and you can modify the ingredients according to your taste.
1 In a large mixing bowl, combine 11/2 cups (375 g) old-fashioned oats, 1/4 cup (50 g) wheat germ, 2 tablespoons (30 g) wheat bran, 1/4 cup (50 g) oat bran, 2–3 cup (150 g) raisins, 1/4 cup (50 g) chopped walnuts, 3 tablespoons (45 ml) soft dark brown sugar and 2 tablespoons (30 g) unsalted sunflower seeds.
2 Mix well and store in an airtight container. It will keep for 2 months at room temperature.
GOOD TO KNOW 
Soaking & cooking times
GRAIN |
SOAKING TIME |
COOKING TIME |
|
|
|
Barley |
30–60 minutes |
30–45 minutes |
Bulgur |
none |
2–5 minutes |
Millet |
10–20 minutes |
5–15 minutes |
Quinoa |
none |
10–15 minutes |
Rye |
30–60 minutes |
30–45 minutes |
Spelt |
30–45 minutes |
30–45 minutes |
