Читать книгу Allergy-Proof Your Life - Michelle Schoffro Cook - Страница 33

Not a true grain, wild rice is actually a type of aquatic grass seed that is native to the United States and Canada. It tends to be a bit pricier than other grains, but its high protein content and nutty flavor make wild rice worth every penny. It’s an excellent choice for people with celiac disease or those who have gluten or wheat sensitivities. At eighty-three calories per half cup of cooked rice, it also has a lower caloric content than many grains. And wild rice is high in fiber. Add it to soups, stews, salads, and pilaf. It’s important to note that wild rice is black. There are many blends of white and wild rice, which primarily consist of refined white rice. Be sure to use only real wild rice, not the blends.

COOKING GUIDE FOR WHOLE GRAINS

The following water amounts and cooking times are based on one cup of grain. As for all whole grains, add water and grain in a pot and bring to a boil. Once boiling, reduce to low heat to simmer for the amount of cooking time specified.

 Barley (pearled): three cups water, fifteen minutes cooking time

 Brown rice: two cups water, forty-five minutes cooking time

 Buckwheat: one-and-a-half cups water, twenty minutes cooking time

 Oats (quick cooking): two to three cups water, twelve to twenty minutes cooking time

 Oats (rolled): two to three cups water, forty to fifty minutes cooking time

 Quinoa: two cups water, fifteen minutes cooking time

 Wild rice: three cups water, fifty to sixty minutes cooking time

 Kamut and spelt can be cooked as whole grains but are most commonly used as whole-grain flour in breads and other baked goods.