Читать книгу The Laura Lea Balanced Cookbook - Laura Lea - Страница 38

• Rolled oats: Oats—one of the inspirations of

this book! You will see oats throughout this

book in various applications, and that is for a

few reasons. Oats are affordable, available at

every grocery store, and they are extremely

versatile with their mild, barely sweet

flavor. Ground up, they can substitute 1:1 for

wheat flour; they make a great binder, are a

breakfast staple, and they can be used whole

in bars, granola, or dessert toppings. On

the health front, I much prefer homemade

oat flour to wheat, as it is gluten-free and

minimally processed. There are different

types of oats. All oat variations start at oat

groats, which are then processed to create

three main oat categories. Steel-cut oats

are simply groats that have been cut into

chunky pieces, and they take quite some

time to cook. Rolled oats are groats that have

been steamed and flattened, which makes

them more pliable and quicker-cooking.

Instant oats have been further processed

and flattened, and they lose texture/become

mushy when cooked. Feel free to experiment

with all three, but be sure to choose rolled

oats for the recipes in this book.

note: Make sure your oats have “Certified

GF/Gluten-Free” on the packaging if that

is a concern.

• Wild rice: Wild rice is actually the seed of

a long-grain aquatic grass. It has a nutty,

chewy flavor that pairs beautifully with nuts

and fresh or dried fruit. It has significantly

more fiber and protein than brown rice, as

well as B vitamins and a host of minerals.

Wild rice is gluten-free, making it a fun and

unique alternative for those who might be

sick of quinoa and oats.

what to do with

EXTRA WILD RICE

You can pop wild rice the same way

you pop popcorn.

Fiber-rich

grains can

be a great

addition to a

healthy diet.

In the recipes

that follow,

you’ll find wild

rice, quinoa,

rice, and

rolled oats.