GRAIN GRAIN to LIQUID CHARACTERISTICS and USES
Long Grain Brown Rice 1C:2C Tends to remain more separate and fluffy when cooked. Use in pilafs with shallots and celery, stir fries, and rice salads. Simmer 45 minutes.
Organic Medium Brown Rice 1C:2C Similar to long grain, but stickier. Use as a side dish with meat, seafood, or chicken. Simmer 45 minutes.
Brown Texmati Rice 1C:2C A delightful, nutty, very fragrant rice. Great with plain or curried vegetables or seafood, and as a stuffing. Simmer 45 minutes.
Short Grain Brown Rice 1C:2 1/2C A sticky chewy rice. Good in sushi, puddings, and as a side dish with chopped parsley and toasted sesame seeds. Simmer 45 minutes.
Sweet Brown Rice 1C:2C Very sticky. It is what mochi and amazaki are made from. Used for sushi and puddings. Simmer 45 minutes.
Wild & Brown Rice mix 1C:3C 20% lake harvested wild rice and 80% long grain brown rice. A milder and more economical alternative to wild rice. Simmer 35 minutes.
Rolled Oats 1C:3C The soluble fiber in oats and help lower cholesterol. Add currants and toasted nuts to cereal, use in grain burgers and in cookies and quick breads. Use as thickener in soups. Simmer 10-15 minutes.
Wild Rice 1C:3 1/2C The seeds of aquatic grass. Low in fat and high in B vitamins. Combine with other grains, use with turkey as a salad, or with apples and squash. Simmer 60 minutes.
Whole Roasted Buckwheat Groats (Kasha) 1C:2C Buckwheat is not part of the wheat family and can be eaten by many on a wheat-free diet. Can be roasted in a skillet with an egg. Cook with noodles as a stuffing for cabbage, or serve with squash. Simmer 20 minutes.
Bulghar 1C:2C Bulghur is cracked wheat which has been partially cooked. most often combined with olive oil, garlic, mint, parsley, paprika, and lemon to make tabouli. Try with pine nuts, cinnamon, and lemon as a stuffing fro tomatoes or green peppers. Simmer 5 minutes, fluff, let sit covered for 10 minutes away from heat. Or boil the water, pour over bulghur, cover and let sit 1 hour.
Pearled (Pot) Barley 1C:3 1/2C This is the most readily available form of barley, and is milled to reduce cooking time. Use in grain salads with red onions, cucumber and feta, also in soups, stews and chilis. Try barley as a stuffing for peppers, tomatoes or poultry. Use in low-fat "meat loaves" with cooked beans and spices. Simmer 60-75 minutes.
Millet

(gluten free)

 1C:3C A mild, very digestible grain, often used by people on wheat- free diets. Good balance of essential amino acids. Use as a bed for sauteed vegetables and chickpeas, as a stuffing with applesauce or sprinkled into soups, stews or risotto. Simmer 20-25 minutes, remove from heat, fluff, let sit covered 10 minutes.
Imported White Basmati 1C:1 3/4C A long-grain, aromatic hulled rice imported from India. Aged for 1 year to develop its full flavor. A must for Indian and Middle Eastern Cuisine. Simmer 18-20 minutes and let stand 5 minutes.
White Texmati Rice 1C:1 3/4C A domestic white basmati grown in Texas. A combination of basmati and long grain American rice. More fluffy and milder in flavor and aroma than imported basmati. Simmer 15-18 minutes.
Quinoa ("Keenwa") 1C:2C Light, nutty flavor. Higher in protein than other grains. It expands to 4 times its volume when cooked. Use in grain salads, as a stuffing for zucchini or tomatoes, in enchiladas or fajitas. Great with salsas and chutneys. Rinse several times before cooking. Simmer 20 minutes.
Amaranth 1C:3C Becomes sticky when cooked. Mix with corn, scallions, and cooked pinto beans. Simmer 25-30 minutes. Do not salt until thoroughly cooked.
Whole Wheat and Semolina Couscous 1C:1 1/2C Quick cooking. Wheat berries ground, steamed, and dried to form tiny pellets. Whole wheat version is more nutritious.
Grain Flakes 2C:1C Oat, wheat, rye, spelt, and barley flakes are the grains that have been steamed and rolled flat. Try organic oat flakes with dried cranberries and cinnamon. Boil water, add flakes, simmer for 10 minutes.
Cracked Wheat 1C:3C Wheat berries cracked into small pieces. Use in casseroles with brown rice, as a grain salad, or a stuffing. Cook 25 minutes.
Hard Red Winter Wheat Berries 1C:3C Chewy texture, high in protein. Cooked berries make an excellent grain salad with bean sprouts, carrots, tamari, sesame oil and scallions. they can also be blended into stuffings with celery, mushrooms, thyme and sage, or as a side dish with butter, sea salt, freshly ground pepper and chopped fresh parsley. Cook 1 1/2 hours. Don't salt.
Rye Berries 1C:3C High in lysine and low in gluten. Try in pilaf with brown rice, onion, parsley, and caraway seeds. Simmer 1 1/2 - 2 hours.
Steel Cut Oats 1C:4C Whole groats which have been steamed and cut into small pieces. Chewy texture. Perfect hot cereal for cool weather breakfasts. Start in cold water, simmer 30-40 minutes.
7 Grain Cereal 1C:2 1/2C Contains the following organic ingredients: wheat, oats, high beta glucan barley, soy beans, buckwheat, wheat bran, corn, and millet. Hearty breakfast cereal. Bring water to a boil, add 1/2 tsp salt (optional), slowly add 1 cup cereal, stirring constantly. Let simmer for 15 minutes, stirring occasionally.
Organic Whole

Wheat Flakes

 1C:3C Steam-rolled from wheat berries, quick cooking. Usually combined with other cereal grains. Add to hot cereals, granolas, and to casseroles toppings for extra fiber and nutrients. Best refrigerated. Bring to a boil, let simmer 25 minutes.
T.V.P. 1C:7/8C Textured vegetable protein is great to add a meatlike chewyness to dishes. Good to replace or extend ground meats. Pour boiling water over TVP, let soak for 10 minutes.







BEAN COOK TIME CHARACTERISTICS and USES
Adzuki 2.5 hrs. Lower in fat and easier to digest than most beans.
Anasazi 1 hr. This bean is considered sweeter and meatier than most other beans.
Baby Lima 1.5 hrs. Combine with corn & green beans for succotash or add to soups.
Black 1.5 hrs. A Latin American staple. Cook with cumin, garlic, and fresh cilantro.
Blackeyed Pea 1 hr. Serve with rice for "Hoppn' John" or toss with vinaigrette and veggies.
Garbanzo 3 hrs. Add cooked to salads and pastas. Use in spicy soup or stew. (Chickpea)
Kidney 1.2 hrs. With tomatoes, mustard, onions, and barley malt for savory baked beans.
Navy 2 hrs. Partially puree with tomatoes and basil for a cool summer side dish.
Pinto 2.5 hrs. Combine with onions, chili powder, garlic, cumin, cilantro and beef broth.
Small Red 3 hrs. This is a small version of the kidney bean, use it the same.
Soybean 3 hrs. Highest protein of all beans, 50% more usable protein than steak.
*Red Lentils 25 min Combine with olive oil, red onion and balsamic vinegar for a salad.
*Green Lentils 45 min Season green lentils with tarragon in soups. Great in chicken noodle.
*Split Pea 1 hr. Good in curried dishes over brown basmati rice or in soups with cumin.


Cooking time is for pre-soaked beans.

*Do not pre-soak split peas or lentils.