Power Grains E-Book

Ryland Peters & Small

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2016

Seitenzahl: 56

Beschreibung

Over 25 delicious recipes that make introducing Ancient grains to your diet a doddle. Move over wheat, there's a new grain in town. In fact there are many. A whole host of power grains are now available to us that can improve our general health and well-being. Packed full of dietary fibre and plant-based proteins, and rich in vitamins and minerals, these 'superfood' grains boost energy levels, keep you feeling fuller for longer and can help improve your appearance from the inside out. Recipes to try include ideas for breakfast bowls and bars, soups and salads, larger plates and both savoury and sweet bakes. Discover Power Protein Granola; Peach & Chia Smoothies; Freekeh, Pumpkin & Crispy Ginger Salad; Roast Asparagus & Farro Soup; Spicy Quinoa Burgers with Portobello Mushrooms; Saffron Shrimp Barley Pilaf; Stuffed Trout with Faro, Dates & Pine Nuts; or indulge in a slice of Fresh Blueberry Tart with Spelt Crust or a Peanut Butter & Quinoa Cookie. Whether you need early morning fuel food to prepare you for the day ahead, a lunchtime brain boost at work, or a protein fix ahead of an energetic evening workout, you'll find easy and delicious ideas for any time of the day here in Power Grains.

Leseprobe

POWER GRAINS

SPELT, FARRO, FREEKEH, AMARANTH, KAMUT,QUINOA AND OTHER ANCIENT GRAINS

POWER GRAINS

SPELT, FARRO, FREEKEH, AMARANTH, KAMUT,QUINOA AND OTHER ANCIENT GRAINS

Senior Designer Sonya Nathoo

Commissioning Editor Stephanie Milner

Picture Manager Christina Borsi

Production Manager David Hearn

Art Director Leslie Harrington

Editorial Director Julia Charles

Publisher Cindy Richards

Indexer Hilary Bird

First published in 2016 by Ryland Peters & Small 20–21 Jockey’s Fields, London WC1R 4BW and 341 E 116th St, New York, NY 10029

www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Design and photographs © Ryland Peters & Small 2015

ISBN: 978-1-84975-721-8

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher.

A CIP record for this book is available from the British Library. US Library of Congress cataloging-in-publication data has been applied for.

Notes:

• Both British (Metric) and American (Imperial plus US cups) measurements are included in these recipes for your convenience; however, it is important to work with one set of measurements and not alternate between the two within a recipe.

• All spoon measurements are level unless otherwise specified.

• All eggs are medium (UK) or large (US), unless specified as large, in which case US extra-large should be used. Uncooked or partially cooked eggs should not be served to the very old, frail, young children, pregnant women or those with compromised immune systems.

• Ovens should be preheated to the specified temperatures. We recommend using an oven thermometer. If using a fan-assisted oven, adjust temperatures according to the manufacturer’s instructions.

• When a recipe calls for the grated zest of citrus fruit, buy unwaxed fruit and wash well before using.

Disclaimer: The views expressed in this book are general views only and readers are urged to consult a relevant and qualified specialist or physician for individual advice before beginning any dietary regimen. Ryland Peters & Small hereby exclude all liability to the extent permitted by law for any errors or omissions in this book and for any loss, damage or expense suffered by a third party relying on any information contained in this book.

CONTENTS

Introduction

Power grain glossary

Breakfasts

Soups and salads

Larger plates

Bakes

Credits and Index

introduction

Grains have been the most important staple foods in just about every corner of the globe since man first grew and harvested crops. They are nutritious and delicious and can be cooked in hundreds of different and exciting ways to create healthy, satisfying meals. In recent years, more and more interesting and unusual varieties have become available and these make a great addition to any modern cook’s repertoire. Wholegrains are an essential part of a healthy diet and a great source of complex carbohydrates, fibre/fiber, vitamins and minerals. Even better is that they have the nutrition and taste to stand alone as a meal.

As our desire to try new flavours and embrace ideas from cultures other than our own grows, we learn more about the incredible range of ways in which these foods can be prepared and enjoyed. The recipes in this book have been culled from different styles of cooking from around the world and all feature grains as their main ingredient, or sometimes a combination of more than one.

Cooking grains can seem intimidating, but they are more forgiving than we think. To simplify, there are two general ways to cook grains. One is the ‘absorption’ method, where grains are cooked slowly in a specific amount of liquid until tender. Use this for quinoa, millet, amaranth and bulgur. The other way is the ‘pasta’ method, where grains are cooked in an abundance of water and then drained once cooked, which is better for firmer grains, including barley, buckwheat, farro and wheatberries. For the more experienced chef, there is also the ‘toast absorption’ method – a variation of the ‘absorption’ method – where you toast the grains before the liquid is added to increase the amount of flavour in a dish. Each of the recipes in this book indicates which cooking method is best for the dish, but it’s good to keep these basic rules in mind should you want to experiment with other combinations of ingredients.

Some grains can be soaked or dry-roasted before cooking, but it’s not essential. Soaking hard grains (barley, spelt and so on) makes them easier to digest, as does cooking them in a pressure cooker. Dryroasting results in an enhanced nutty flavour. Adding soft grains (millet, amaranth, quinoa, etc.) to boiling water cooks them evenly and reduces stickiness.

Grains should be rinsed (if not pre-rinsed) and stored in sterilized airtight containers in the cupboard. It’s best to store flours made from grains in the fridge to prolong their shelf life. Grains stay fresh for up to 3 days in the refrigerator once cooked, but they can also be frozen. Some grains freeze better than others and most gluten-free (GF) grains are best eaten fresh. Any gluten-free grains used in soups are also suitable to freeze. Grains and legumes, if cooked on their own, will keep in the refrigerator for 2–4 days.

Gluten is a protein commonly found in wheat and wheat-related species. Many wholegrains also contain this protein, but if you do not have an issue with gluten, then these grains are wonderful additions to your diet. Whether you are a coeliac, gluten sensitive, or have someone you cook for that is, knowing which grains are gluten-free is very important. Many of these grains, like quinoa, millet and amaranth, are related to plant and grass species, rather than wheat, making them gluten-free. These gluten-free grains can be used in their flour form as well, which is convenient for the gluten-free baker, but be sure to check the packet first.

Use these recipes to create healthy and balanced meals. Don’t be afraid to experiment and create your own favourites, too!

power grain glossary

This book focuses on wholegrains, along with fruits, vegetables, healthy fats and protein. Each grain has certain nutritional value, outlined below.

Amaranth (GF)

This gluten-free grass species was cultivated by Aztecs and Incas, and has a similar nutritional value to quinoa. High in protein, calcium, potassium, magnesium and folic acid, it’s a grain that is definitely worth trying. A small ancient grain, amaranth retains a little texture once cooked. 

Barley