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Mixing your own grains ... to keep on hand for cereal, for salad, for pilaf.

The honest, wholesome flavor of whole grains makes them enjoyable eating; their high fiber and carbohydrate content make them good for you. A generous variety of grains has long been routine stock in health-food stores. Now even supermarkets feature packaged grain blends intended for anything from cereal to pilaf. You can also make your own grain mix. Here we've assembled a blend that capitalizes on the different tastes and textures of eight whole grains (also called berries or kernels): brown rice, buckwheat, millet, oats, pearl barley, rye, triticale, and wheat. Sesame seed is an optional ingredient that adds a delicate crunch.

When you get to know the different grains, you might try adjusting the proportions, tailoring your grain mix to taste.

You can keep the mix on hand, scooping out a cup or so at a time to servehot as a dinner grain or breakfast cereal, to cook and chill for a salad, or to bake in a hearty custard for breakfast or dessert.

Multigrain Mix

1 1/2 cups oat groats (uncut oats)

1 1/2 cups long-grain brown rice

1 cup whole-grain rye

1 1/2 cups whole-grain whole wheat

1 cup whole-grain triticale

1 cup whole-grain buckwheat

1 cup pearl barley

1 cup millet

1 cup sesame seed (optional) Mix together oats, rice, rye, whole wheat, triticale, buckwheat, barley, millet, and sesame seed. Use, or store up to 3 months in an airtight container in a cool, dry place. Makes 10 1/2 cups, about 4 1/4 pounds.

Hot Cooked Multigrain Mix

In a 2- to 3-quart pan on high heat, bring 2 1/2 cups water or regular-strength chicken broth to a boil.

To liquid, add I cup multigrain mix (recipe precedes). Cover, reduce heat to simmering, and cook until grains are tender to bite, about 25 minutes; drain.

As a grain dish, season to taste with salt, pepper, and butter or margarine (optional); as a cereal, serve with milk or light cream (half-and-half) and brown sugar, sugar, or maple syrup. Makes about 2 1/3 cups, 4 or 5 servings.

Per serving, unseasoned: 105 cal.; 3.5 g protein; 20 g carbo.; 3 g fat; 0 mg chol.; 1.2 mg sodium.

Multigrain Salad

About 4 2/3 CUPS hot cooked

multigrain mix (recipe precedes;

double proportions and use a 3

to 4-qt. pan)

Vinaigrette dressing (recipe follows)

1 each medium-size green and yellow

bell peppers, stemmed, seeded,

and finely chopped

1/3 cup chopped green onion

1 large firm-ripe tomato, cored and

finely chopped

1 medium-size cucumber, peeled and

finely chopped

Salt and pepper

Let cooked grain mix cool. In a bowl, mix grains with dressing, bell peppers, green onion, tomato, cucumber, and salt and pepper to taste. Serve, or cover and chill up until next day. Makes about 9 cups, 6 servings.

Per serving: 305 cal.; 6.6 g protein; 38 g carbo; 18 g fat; 0 mg chol.; 81 mg sodium.

Vinaigrette dressing. In a small bowl, combine 1/3 cup each salad oil and white wine vinegar, 1 clove garlic (minced or pressed), 1 tablespoon Dijon mustard, and 1 1/2 teaspoons dry oregano leaves or I tablespoon chopped fresh oregano leaves.

Multigrain Custard

2 tablespoons butter or margarine

1 medium-size tart apple

1/2 cup firmly packed brown sugar

4 large eggs

2 cups milk

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

2 1/2 cups cooked multigrain mix (recipe precedes)

1/3 cup raisins

In a shallow 1 1/2-quart baking dish, melt butter in a 350[deg] oven; this takes 2 to 3 minutes. Core and thinly slice apple; stir into melted butter. Set aside I tablespoon sugar; mix remainder with apple and bake, uncovered, until apple is slightly softened, about 15 minutes.

Meanwhile, in a bowl mix the 1 tablespoon sugar to blend with eggs, milk, vanilla, cinnamon, and nutmeg.

In baking dish, scatter grains and raisins over apple, then pour egg mixture evenly over grains. Return dish to oven and bake until the center does not jiggle when dish is gently shaken, 35 to 40 minutes. Let stand at least 10 minutes. Serve bot or cool. Makes 6 servings.

Per serving: 309 cal; 9.9 g protein; 43 g carbo.; 13 g fat; 204 mg chol.; 131 mg sodium.

Multigrain Pilaf

2 tablespoons butter or margarine

1 large onion, finely chopped

1 large carrot, finely chopped or shredded

1 clove garlic, minced or pressed

1/2 cup chopped parsley

1 cup multigrain mix (recipe precedes)

2 1/4 cups regular-strength chicken broth (or part water)

3/4 teaspoon each dry basil leaves and dry oregano leaves

Salt and pepper

In a 3- to 4-quart pan over medium-high heat, combine butter, onion, carrot, garlic, and parsley; stir often until vegetables are soft, about 10 minutes. Add multigrain mix and stir until grains are slightly toasted, about 5 minutes.

Add broth, basil, and oregano. Bring to a boil on high heat. Cover, reduce heat, and simmer until grains are tender to bite, about 25 minutes; drain. Season to taste with salt and pepper. Makes 23/4 cups, 4 or 5 servings.

Per serving: 182 cal.; 5.3 g protein; 26 g carbo; 8.5 g fat; 12.4 mg chol.; 81 mg sodium.
COPYRIGHT 1989 Sunset Publishing Corp.
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1989 Gale, Cengage Learning. All rights reserved.

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Title Annotation:recipes
Date:May 1, 1989
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