Got grains?
Whole grains is a cornerstone of a longevity promoting diet. So why aren’t we eating more of them?
These days our intake of grains is very much limited to white rice and wheat based pasta. Nothing wrong with that. But expanding one’s horizon when it comes to grains and their application in nutrient-dense, delicious everyday cooking, is what I’m promoting here.
Research done by Tim Spector and his team working on the Gut Project have concluded that eating at least 30 different types of plants on a weekly basis really helps our diversity of our gut micro biome. This in turn boosts our immune system, mood, and energy levels.
30 sounds like a lot, but it’s actually a lot easier to get there than you might think. Grains also count, and that’s why it’s a great idea eat a variety of them.
Whole grains are a great source of fibre, and contrary to popular belief they also contain significant amounts of protein — typically between 10-15%. Finally, they also contain essential fatty acids because the germ is still present (with refined grains the bran and germ are removed leaving only the endosperm, i.e. just carbohydrate).
How to make grains easy
Well, it’s the old adage: “batch cook and freeze”. If you have pack of 500 grams boil the whole lot and then freeze it in a box. Regenerate what you need by pouring over boiling water. It was a total game changer for me when I discovered this amazing hack. And far cheaper than buying the pouches with the pre-cooked stuff — which is coated in industrially processed oils that we ideally want to avoid.
The ultimate grain and pulse freezer hack
Great ways to use them
Soups and stews
Minestrone style pulse and grain hearty soup with seasonal veg. This is an amazing base recipe that can be varied endlessly. You can use any type of seasonal veg. I keep coming back to this one again and again because it such a winner.
Make a big batch whilst you’re at it and freeze some for a busy Wednesday, If you’re caught out, no worries, just order some of Pulse Kitchen’s delightful product to put in your freezer so you are always able to whip up a deliciously nutritious meal in minutes.
Salads
Pick two or three veg. Any veg. Ok maybe not lettuce or cucumber. Any veg that can take some roasting. Chuck ‘em in the oven. Combine with a grain, some chopped fresh herbs, maybe a bit of feta, a good dressing and a handful or seeds and/or nuts. Voila!
You can turn this into a complete meal by also adding some pulses. Pulses and grains together make a complete protein. Or you can serve them your roasted veg and grain salad with a pulse-based stew or curry you’ve got in your freezer.
Grain-ottos
The ‘ris’ in ris-otto means rice. If you haven’t yet tried to make a grain-otto then it’s about time. Because they are delicious! And a great way to make use of local grain varietals rather than using imported rice. Because whole grains like spelt take a lot longer to cook than rice, it’s a good idea to start with a pre-cooked grain — the ones you’ve batch cooked and have got stored in your freezer.
Start with a base of shallot or onion. Sauté until translucent, then add a small glass or so of white wine (optional) or a dash of apple cider vinegar. Follow with veg or chicken stock until the grains are cooked like you want them to be. Finish with parmesan or any other cheese and a dash of cream or knob of butter (optional).
Along the way you can add any veg you like. When you add them will determine how cooked they are. If you like them more al dente, then add them later. Easy peasy (oh, on that note, green peas are a great addition to your grain-ottos and will thus also give you a complete protein profile.
Where to get whole grains
Whole grains are widely available and can be found in most big super markets. Spelt and barley are quite common though the more exotic varieties can be harder to come by, for example rye and emmer, which is an ancient ancestor of wheat that’s really delicious and very nutritious.
Since they store well it can be worth ordering them from an online shop. A good recommendation is Hodmedod’s, which is a company that sources grains and pulses from UK farms. Hodmedod’s supports farms using practices that improve soil health. Other good online sources include: