HEARTY GRAINS

Hearty Grains

            This may be the time of the year for a farmer to evaluate his grain planting schedule, provided there are no more snow encores from mother nature.  However,

 the cook is likely to take a different tack on the question of grains. Our winter menu has by now acquired a slightly tired look and while the temperatures are not conducive to salad as a meal, grains can be used for a hearty transitional staple in the meal plan.

          Hearty grains like wheatberries, farro and quinoa are healthy, tasty and a great source of fiber, protein and even iron and some vitamins. Once cooked they are versatile in both hot and cold dishes contributing a nutty and chewy flavor.

            These ancient grains are just gaining popularity in USA, but have been food staples for thousands of years elsewhere. Quinoa, actually a seed and not a true grain, was grown in the Andes mountains 5000 years ago and fed the people of Bolivia, Chile and Peru. Wheat berries, the wheat kernel and not a berry, were harvested in West Asia some  12,000 years ago. Farro, another ancient wheat variety was found in Egyptian tombs, fed  Roman legions and is part of the Italian kitchen even today. Unfortunately, only quinoa is gluten free.

                                    Cooked Wheatberries

Wheat berries are the most dense of these grains, with highest fiber content and require the longest cooking time. The milled, cracked version is called Bulghur wheat, the basis for Tabouili recipes, is more refined and requires only 15 minutes cooking.

Rinse 2 cups hard wheat berries in cold water. Cover the berries in a 3 qt. pot with cold water 2-3 inches above the berries and add 1 tsp. salt. Bring the pot to boil and turn down to simmer. Cook for 1 hr. Stir occasionally to keep from sticking to the bottom and add a bit more water if needed. Drain the wheatberries thoroughly in a sieve and toss with 1 tblsp. olive oil, 1 tblsp. lemon juice and 1 tsp. salt. Serve as a base for a Raghu or use for preparing pilaf or salad. Will keep refrigerated for additional use 3-5 days.

Farro preparation is similar to that for wheatberries, except the cooking time is only 25-30 minutes. Farro also makes tasty pilaf and salads, with a slightly different, but still nutty flavor. For both Farro and Wheatberry dishes, substituting a cup of cooked long grain rice for the wheatberries gives an eye appealing color variant to the dish.

                        Wheatberry Pilaf

Cook wheatberries as above. In a large pan sauté 1 cup chopped onions in 1 tblsp. butter and 1 tsp. olive oil with ½ tsp. salt on low heat for 10 minutes. Stir in 8 oz. sliced mushrooms, 3 chopped garlic cloves, 1 tblsp. soy sauce, ¼ cup red or white wine and continue to cook on medium heat for 10 minutes. Stir in ¼ cup vegetable or chicken broth and 1 tsp. herbes de Provençe (or a mix of thyme, basil and rosemary). After 5 minutes add 2 cups cooked wheatberries and ½ cup toasted pine nuts. Heat and serve.

                        Wheatberry Salad

Prepare cooked wheatberries as above.  In a large bowl toss with 1 large diced celery stalk, 2 thinly sliced

 green scallions with their green tops, ½ cup chopped dried cranberries,  ¾ cups chopped toasted pecans and ¾ cups chopped Italian parsley. Blend together 2 tbls. olive oil, with ¼ tsp. Dijon mustard and 3 tblsp. lemon juice and toss with the wheatberry mix. Fold in ¾ cups crumbled Feta or goat cheese (optional).

Both pilaf and the salad are basically a blank palate for your personal masterwork with ingredients of your choice. As spring progresses I can see fresh peas or blanched cut snap peas as an easy colorful addition to the salad, but that is only one of the choices. 

(I. Winicov Harrington lives in coastal Maine and is the author of “How to Eat Healthy and Well for Less than $5.00 a Day: the Smart-Frugal Food Plan”; website: www.winicov-harrington.com)