•   
  •   
  •   

Health & Fit Creative Ways to Cook with Whole Grains

15:46  14 october  2021
15:46  14 october  2021 Source:   shape.com

How to pan-sear pork chops for an easy, filling weeknight dinner

  How to pan-sear pork chops for an easy, filling weeknight dinner With kids back in school and adults returning to the office, there’s hardly any time in the day to worry about what to make for dinner. An easy and simple dish that will feed the whole family in less than an hour is exactly what you need. And that's where pan-seared, oven-cooked pork chops come into play. With this recipe, you can have juicy, tender pork chops on your dinner table in 20 minutes. 25 Fuss-Free Dinner Ideas for Busy School Nights This recipe uses two basic cooking methods that all home cooks should know or try to learn: searing and oven-roasting. Searing the pork chops gives them that tasty brown, caramelized exterior with a perfectly-cooked, moist interior.

"With their rich, nutty flavor, whole grains are the perfect component to almost any meal," says Abra Berens, the executive chef at Granor Farm in Michigan and the author of Grist: A Practical Guide to Cooking Grains, Beans, Seeds, and Legumes (Buy It, $30, amazon.com). "Their earthiness and chewy texture complement vegetables and accent the bright notes in a dish."

Caitlin Bensel © Provided by Shape Caitlin Bensel You know they're good for you — now, you'll crave them, too. © Caitlin Bensel You know they're good for you — now, you'll crave them, too.

They're also packed with fiber, vitamins, and minerals, and they're a good source of plant-based protein. And they lend themselves to all kinds of cooking techniques, so it's easy to be creative and come up with new ways to serve them, says Berens. Use her delicious ideas to get started.

Is Fonio the New Quinoa? What an RD Wants You to Know About This Ancient Grain That's Loaded With Hearty Benefits

  Is Fonio the New Quinoa? What an RD Wants You to Know About This Ancient Grain That's Loaded With Hearty Benefits Here's your official primer on fonio, the teeny whole grain that's naturally gluten-free, sustainable, and loaded with nutrients. RELATED: What to Know Before Going Plant-Based, According to an RD The Environmental Benefits of Growing Fonio Fonio is exceptionally climate friendly. Known as the "lazy farmer's crop", it's very easy to grow in semi-arid climates and requires little input (i.e. water, pesticides, herbicides, fertilizers) to grow compared to other grains.

3 Simple Steps to Turn Whole Grains Into a Satisfying Meal

1. Add Water

Cooking whole grains doesn't have to be complicated — especially on busy weekday nights, says Berens. Just approach them like pasta: Boil them in plenty of salted water (no need to measure a certain amount), and drain the excess water when tender. (Related: How to Cook Beans So They Actually Taste Good)

To make sure grains are done, follow the time guidelines below, and check by biting into them. The grains should be tender throughout.

  • Amaranth: Boil for 20 min.
  • Barley: Boil 35 min. for pearled; 45 min. for hulled
  • Buckwheat: Boil for 12 to 15 min.
  • Farro: Boil for 50 min. for whole grain, 25 for semipearled, and 15 min. for fully pearled
  • Quinoa: Boil for 12 min.
  • Sorghum: Boil for 50 to 60 min.
  • Teff: Boil for 10 min.
  • Wheatberry: Boil for 45 min.

2. Marinate Them Warm

For truly flavorful whole grains, marinate them right after cooking — the heat pulls the flavor through to the center, says Berens. Try a zesty or creamy vinaigrette like Goat Cheese Vinaigrette, an herby pesto, or your favorite condiment.

New Study Reveals Shocking Revelation About Overeating and Obesity

  New Study Reveals Shocking Revelation About Overeating and Obesity A brand new study from The American Journal of Clinical Nutrition challenges the long-standing "calories in, calories out" theory.They suggest that foods with a high glycemic load—think highly processed, easily digestible carbs—eaten in an excessive amount kick off a carbohydrate-insulin reaction that changes the metabolism in a way that drives fat storage and overall weight gain.

Goat Cheese Vinaigrette: Whisk together 1 minced shallot, the juice and zest of 1 lemon, 2 to 4 oz. goat cheese, 1/4 cup vinegar (any type), and 1/4 cup extra-virgin olive oil. Season with salt.

3. Finish with a Few Key Add-Ins

Combine marinated whole grains with legumes (for even more flavor, marinate the legumes too). Then toss in some fresh and roasted vegetables for crunch and color. Top with a generous sprinkle of whatever herb you have on hand.

BUY IT

Clever Ways to Cook Whole Grains

Risotto-ed

This method works best with short and starchy varieties like farro, barley, and arborio rice, says Berens. As the starch releases, it thickens the liquid and the grains tenderize.

To do: Toast grains in oil. Add wine (optional), and cook until evaporated. Stirring constantly, add a ladleful of hot broth or water. After the liquid has been almost fully absorbed, add another ladleful. Continue until grains are tender.

One Side Effect of a Healthy Gut, New Study Says

  One Side Effect of a Healthy Gut, New Study Says In a recent study, participants who switched to a high-fiber diet had double the stool size and about 50% more gas.Turns out, that may actually be a sign that your gut bacteria is happy with your diet changes, according to a new study published in the journal Nutrients.

Try this dish: Stir a creamy cheese like ricotta or mascarpone (or use grated cheddar) and arugula into a risotto made from barley. Top with apple slices sautéed with ginger. (Related: This Champagne Risotto Recipe Will Wow Your Taste Buds)

Stewed

Stewing intensifies the flavor of the whole grains as well as all the other ingredients, says Berens.

To do: Sauté aromatics (onion, garlic, and herbs like thyme or sage), then add your grain of choice, along with broth, water, or even beer, says Berens. Simmer until the grains are tender and the liquid is almost completely absorbed.

Try this dish: Stew farro in vegetable broth with zucchini and rosemary. Top with a drizzle of olive oil infused with paprika and cumin.

Crisped

This is a great way to use up cooked whole grains. Once they're crisped, scatter them over roasted vegetables, pasta dishes, and salads for some tasty crunch, Berens says. (Translation: This hack is perfect for your weekly meal prep.)

To do: In a skillet, fry cooked grains (pat them dry first) in olive oil until crisp. Transfer to a paper towel–lined plate, and sprinkle with salt.

Try this dish: Toss crisped freekeh into a sliced cabbage and kohlrabi salad. Add cilantro, chopped pitted dates, and Tajin (chili-lime seasoning).

This Rootin’ Tootin’ New Cookbook Made Me a Grain and Bean Evangelist .
Abra Berens’s new cookbook ‘Grist’ is a game-changing (grain-changing?) addition to your fall library.I’ll let you muse on why the grain books are popping off (also good: popped grains). Maybe it’s something about how, in times of crisis and discord, (some) Americans seek hippie ideals—peace, buckwheat, and psilocybin—in the hopes that it’ll help us calm down and get along again. Heady stuff. But what I really want to redirect your attention to is how delicious and full of possibility Grist is.

usr: 1
This is interesting!