Food for Life: How the New Four Food Groups Can Save Your Life (32 page)

    
Buckwheat
. Often associated with Eastern European cuisine, buckwheat has a unique, robust flavor that goes well with onions, mushrooms, and cabbage. Its assertive flavor makes it a grain that people either love or hate. Toasted buckwheat, called kasha, has a stronger flavor than raw buckwheat groats. Both forms are sold in health food stores. Cook buckwheat over very low heat to keep it from becoming mushy.

    
Corn
. Indigenous to the Americas, corn may be finely ground into cornmeal, or coarsely ground into grits or polenta. Use cornmeal for cornbread and as an addition to other breads and baked goods. Polenta, which is a staple in northern Italy, is delicious served with marinara or any spicy vegetable sauce.

    
Millet
. This ancient grain of Asia and North Africa is rich in vitamins and minerals. Toast it in a dry skillet before cooking to help it retain its shape and add a delightful toasty flavor. Millet makes a delicious stuffing for vegetables, and is also good in pilaf, breads, and burgers.

    
Oats
. When you mention oats, most people think oatmeal. If you are not an oatmeal fan, you might want to try steel-cut oats, which are chewy and much less mushy than rolled oats. I personally enjoy rolled oats prepared as müesli, a breakfast cereal of Swiss origin. The recipe. Rolled oats can also be added to baked goods and used to thicken soups and sauces.

    
Quinoa
. Originating in South America, quinoa (pronounced
“keenwah”
) is high in protein and calcium. It cooks quickly and has a light, fluffy texture. Use it in salads and pilaf. Quinoa should be rinsed thoroughly before cooking to remove its bitter-tasting coating called saponin, which is believed to be the plant’s naturally occurring protection from insects.

    
Rice
. If instant-cooking rice is the only kind you’ve ever eaten, you are in for a treat as you discover the many varieties of rice available to you. To
begin with, rice comes in white and brown versions. Choose brown rice whenever possible, as it is unrefined and retains all of its vitamins, minerals, and fiber. Long-grain brown rice is light and fluffy, and is probably the best initial substitute for the white rice you may be used to. Short-grain brown rice has a heartier texture and a nutlike flavor, which makes it an excellent addition to any meal. Basmati rice (which is available in both white and brown versions) is highly aromatic and flavorful.

Although brown rice takes about thirty minutes to cook, once it’s been started it pretty much takes care of itself. I usually cook two or three times as much as I need and keep it on hand in the refrigerator or freezer. Reheating it takes just a matter of minutes in the microwave or in a nonstick pan on the stovetop. Several companies, including Arrowhead Mills, Uncle Ben’s, and Fantastic Foods, make quick-cooking brown rice that cooks in just ten to fifteen minutes. Look in your health food store or the grain section of your supermarket.

Quick-cooking rice pilafs are also available in a variety of flavors in health food stores and supermarkets. These are great time-savers, but be sure to read the label to make sure they do not contain MSG, animal products, or artificial flavors. The instructions for many of these products call for added margarine or oil, but these can be omitted with no loss of flavor.

    
Wheat, bulgur, couscous
. Wheat is the grain that most Americans are familiar with, though usually in its refined, white flour form. When wheat is processed to make white flour, the bran and germ portions are removed, and vitamins and minerals as well as protein and fiber are lost. Whole wheat flour retains all these nutrients, and should be used whenever possible. You will find that products made with whole wheat flour have more texture and are more filling than their white flour counterparts. For cookies, muffins, and quick breads where a lighter texture is desired, use whole wheat pastry flour, a whole-grain flour ground from a softer variety of wheat.

Bulgur is made from whole wheat kernels that have been cracked and toasted. It has a delicious, nutty flavor and is ready in just fifteen minutes. It is delicious as a breakfast cereal as well as in pilaf, salads, and stuffings.

Couscous is made from durum wheat that has been ground, steamed, and dried into small pieces. It is light, fluffy, and fun to eat. Because it can be prepared in just five minutes, it is a perfect addition to last-minute meals and for light meals on hot summer days. Whole-grain couscous is available in many health food stores, and is nutritionally superior to white couscous.

Most grains are cooked in the following manner: Bring water to a boil and add the grain. Allow water to return to a simmer, then cover and cook without stirring for the specified amount of time. One exception is cornmeal, or polenta, which is cooked uncovered and stirred frequently while it cooks. Use the following table to determine the cooking times for various grains.

Beans may be purchased dried, canned, and in some cases, frozen or dehydrated. Good selections of beans may be found in supermarkets as well as in health food stores. Dried beans are very inexpensive and simple to cook. If you don’t have the time to cook dried beans, canned beans are a good alternative. Kidney beans, chickpeas, pinto beans, black beans, and many others are available, including some in low-sodium varieties. For an even quicker meal, try vegetarian baked beans, chili beans, and refried beans—all available in the canned food section of most supermarkets.

Several varieties of beans, including pinto beans, black beans, split peas, and lentils, are available precooked and dehydrated. These cook in just ten to fifteen minutes, and are delicious. Check your local health food store.

•
Cleaning
. Dried beans may contain dust or small stones. Pinto beans and black beans are particularly notorious. For this reason, they should be picked over and washed thoroughly.

•
Soaking
. All beans, with the exception of lentils and split peas, should be soaked before cooking. Soaking beans improves digestibility and decreases cooking time. To decrease the gas-producing tendency of beans, soak them at least four hours, then pour off the soaking water and begin cooking the beans in fresh water.

•
Cooking
. Place soaked beans in a pot with fresh water and bring them to a simmer. Loosely cover the pot. Cook for the amount of time specified in the table, or until completely tender. Check occasionally to make sure there is sufficient water, adding extra if needed.

I think of fruits and vegetables as beautiful gifts of stored sunshine. They are rich in vitamins, minerals, and fiber, and provide a tremendous variety of tastes and textures. Whenever possible, choose fresh fruits and vegetables in season. They taste better, are more nutritious, and cost less. Foods out of season must be stored in expensive warehouse space under refrigeration, and important vitamins are lost while they sit in storage. Other out-of-season fruits and vegetables are grown outside the United States. Pesticides which have been outlawed in the United States, such as DDT, are still used in many countries that supply produce to the United States.

Local farmers’ markets are excellent sources of fresh, seasonal produce. The selection is usually more diverse than that found in supermarkets, and many items are organically grown. When shopping for produce at a supermarket, the items most abundant and lowest in price are usually those that are in season.

If fresh vegetables are unavailable, choose plain frozen vegetables prepared without sauce. If you cannot get fresh fruit, choose fruit canned in water or fruit juice. Avoid fruit canned in heavy syrup. Some fruits, especially berries, are available frozen. Read the label to be sure that they do not contain a lot of added sugar.

Health food stores and some supermarkets carry a variety of products that will help you make the transition to a more healthful diet while still enjoying the familiar tastes of meat dishes. These transition foods, ranging from burgers to “ribs,” are delicious stand-ins when you find yourself craving a burger, hot dog, or some other old favorite. They can also be useful for family members who are resistant to changing to a more healthful diet or fearful that they will no longer be able to eat the way other people do. Transition foods are also perfect for those special occasions, like company picnics, when you’d like to have something to throw onto the grill.

Soybeans are used to make a variety of products, including tofu burgers, seasoned tempeh burgers, and tofu hot dogs. Wheat gluten is used to make burgers and sliced “meats.” Some of these products are higher in fat than is optimal, and you will probably want to phase them out over time, or reserve them for special occasions. See
Table 9
for a list of these foods.

Table 9     
Transition Foods