There are several ways to cook grains. Experiment a little and find one that fits for you.
1. Pick a heavy-bottomed pot with a tight-fitting lid. Measure the water for your grain and pour into the pot, bring to a boil, then add the grain. Bring the water back to a full boil, then reduce the heat to low and cover tightly. Keep covered for the suggested time on the package or recipe, then check to see if all the water is absorbed and the grains are tender.
2. For more flavor, you can dry-toast the grain in the pot. Put the grain in first and swirl it over medium-high heat until the grains begin to smell toasty. Take off the heat, then carefully pour in the measured liquids. Put the pot back on the heat and return to the boil. Reduce the heat to low, cover tightly, and cook for the suggested time on the package or recipe.
3. Large grains like wheat berries and farro are easier to cook pasta-style. In fact, all grains can be cooked this way. Just as if you were cooking noodles, bring a large pot of salted water to a boil, then add the grains. Cook for the suggested amount of time, and then remove a grain or two with a spoon. Test the grain: If it is tender, drain in a fine-mesh strainer. When drained, return the grain to the empty pot and cover for 5 to 10 minutes, just to let the grains finish steaming and to stabilize.
4. Use an appliance. Pressure cookers shave off 5 to 10 minutes from your cooking time, depending on the grain. If you invest in a modern pressure cooker, it will have directions for cooking most grains. Rice cookers work well for all grains, if you make a few adjustments. Use a little less water, and if you are cooking grains smaller than long grain rice, use the white rice setting. If you are cooking brown rice or anything larger, use the brown rice setting. The crockpot will take a while: Brown rice takes 3 hours on high, or 6 hours on low.
5. Whole grains can be baked. This is a good method to use if you need your stovetop for other things. Preheat the oven to 375°F and put the grains in either a baking dish with a lid or a baking pan that you can cover with foil. Bring the required liquid to a boil on the stovetop and add any salt or oil that you desire. Pour the boiling liquid over the grain and stir, then cover tightly. Bake for 30 minutes for quinoa and other smaller grains, and 1 hour for brown rice and larger grains like wheat berries. (Baking grains will take almost twice as long as on the stovetop.) Test for doneness, and if they need a little more time, just cover and put the dish back into the oven.
The recipes in this book call for either cooking fresh grain or warming precooked grain. When you have a big stash of cooked grain, you can put your meal on the table in minutes. If you are a microwave user, you can put your grain in a bowl, cover with a paper towel, and microwave for 1 to 1½ minutes per cup. On the stovetop, put the cooked grain in a pot with a couple teaspoons of water, cover, and cook on medium heat for a couple minutes. Open, stir gently, and keep heating until the grain is warmed. You can also steam the grain by placing it in a wire-mesh colander and setting it over a pot of simmering water, with the lid placed over it as best you can.
Because all the recipes in this book call for 3 to 4 cups cooked grain, instructions are given in the “Larger Quantities” column to make at least 4 cups (yields vary). These grains are listed by cooking speed, so the quickest-to-prepare items come first. That way, you can base this chart on what you have time to cook.
When cooking some grains that have softer bran coats, you can vary the texture by adding more liquid. Two water measurements are occasionally listed in the chart: One is for a firm, more-intact grain; the other is for a softer, split-open grain. Some grains, like wheat berries, will not absorb extra water. These types of grains are good candidates for pasta-style cooking, in which you simply boil the sturdy berries until they are done, then drain.
Cauliflower can be a stand-in for rice. It has become popular with diners who wish to avoid carbs, gluten, or both. If you are looking for a vegetable-rich way to enjoy your bowls, using cauliflower as a base is a tasty option.
Yield: about 4 cups
1½ pounds cauliflower (about 1 medium head)
Put on a large pot of water to boil. Cut the cauliflower into large florets and peel the stems; cut the stems into 1-inch slices.
When the water boils, drop in the cauliflower. Cook for 2 minutes, then drain. Let the cauliflower cool, then put 2 cups of the cooked florets into a food processor and pulse to make bits about the size of rice. Transfer to a large bowl. Continue processing the remaining cauliflower pieces until they are all minced.
Spread a lint-free kitchen towel on the counter and spread the cauliflower mince on it, place another towel on top and roll up tightly to dry. Unroll the towels, remove the top one, and let the cauliflower air dry until time to use.
For a less moist, more toasty result, you can also mince the cauliflower raw, then sauté the mince in olive oil or butter.
Using sweet potatoes is another way to use a vegetable instead of a grain. Select a color of sweet potato that will look good with your other ingredients. White sweet potatoes provide a more neutral backdrop, while deep orange or even purple sweet potatoes create a dramatic splash of color.
Yield: 4 cups
1½ pounds sweet potatoes (4 cups cubed)
Slice the sweet potatoes into ¼-inch-thick slices, then stack the slices and slice them in ¼-inch strips. Slice the strips into small cubes.
Place a steamer in a large pot with half an inch of water in the bottom and bring the water on high heat to a boil. Put the sweet potato cubes in the steamer and cover the pot, lowering the heat to medium to keep the steam going.
Cook for about 5 minutes, or longer if your cubes are larger. Test a piece of sweet potato by piercing with a knife. When tender, take the steamer out of the pot and place on a folded kitchen towel. Let cool slightly before serving.
Zucchini is a low-carb and raw way to enjoy bowl cuisine. If you have a spiralizer or a vegetable peeler, you can sliver the zucchini into noodle shapes. For a more rice-like presentation, cut the zucchini into small cubes. Just remember, heating zucchini makes it get limp and soggy. For this reason, the zucchini must be served raw or briefly and gently warmed just before serving.
Yield: 6 cups noodles
1 pound zucchini
1 pinch salt
Wash and dry the zucchini, then either use a spiralizer or vegetable peeler to shred it into pasta-size strips, or use your knife to cut it into small, diced pieces. This can be made a couple of days ahead and stored in an airtight container. Just before serving, portion the zucchini into bowls and sprinkle with a teeny pinch of salt. Toss, top, and serve.
