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Great
Grains for Breakfast
by Paula Gray
"Oliver Twist has asked
for more!" -Oliver Twist
Four
hot breakfast recipes
Remember this scene from Dickens'
Oliver Twist? The poor lad wanted more porridge!
Or, do you recall the commercial
about the little girl who left the house with the lovingly prepared,
steaming bowl of hot cereal floating behind her, keeping her warm
on a damp and chilly morning?
Now that temperatures are dropping,
a bowl of hot cereal is a warm and welcome way to start the day.
Picture the early morning sunlight filtering through the rising
steam of a hearty serving of inexpensive, nutritious, satisfyingly
filling cereal studded with dried fruit, a healthy dollop of fresh
applesauce or yogurt, or glistening with honey or maple syrup. Or,
perhaps you can see yourself, fork in hand, working your way through
a stack of lightly browned whole grain pancakes or crispy waffles.
Miniature Powerhouses
Grains are small but mighty bits of
nutrition that offer many of the components necessary for healthful
eating: protein, fiber, complex carbohydrates, vitamins, and minerals.
Grains have little saturated fat, and because they come from plants,
contain no cholesterol. Humans have consumed grains for centuries,
and eating whole grains can get you back to the basics of enjoying
the full flavor of unprocessed food. Whole grains are quite inexpensive
and store easily. And of course, they taste good and are filling
and satisfying.
Grains are the seeds of what
are commonly called "cereal grasses," including barley,
corn, oats, rye, wheat, rice, millet, and teff. While different
in flavor, texture, and food value, all grains are composed of three
parts: the bran, which is the protective outside layer of the
kernel; the germ, which is the part that would actually grow
if the kernel were planted; and the endosperm, the largest part
of the kernel containing the food supply for a new grain plant.
Kernels, or seeds of cereal grains, are usually covered by an inedible
hull that is removed.
In addition to the true grains,
some grain-like seeds that we enjoy come from plants that are not
grasses, including quinoa, amaranth, buckwheat, and wild rice.
I Don't Have Time
While the early morning can be hectic
and you might be half asleep, your stomach will be grateful if you
take the time to prepare some cooked grains. The basic method of
simmering grains in liquid on the stovetop or in the oven is pretty
straightforward cooking and can be done with one eye open. Longer-simmering
grains can be brought to a boil, then cooked slowly for 20 to 30
minutes while you get ready for work. You can speed up this process
by soaking grains overnight; cooking time will be reduced to 5 to15
minutes. Another strategy is to completely cook grains the night
before. They reheat beautifully, so you can refrigerate leftovers
for the next few days' breakfast if you choose. In the microwave,
add a sprinkling of water to an individual serving, cover, and cook
for about 1½ minutes and stir. On the stovetop, put a small
amount of water in the saucepan, add the grains, and simmer for
a few minutes until heated through.
Who's Going to Clean the Pot?
Hot grains' most wonderful characteristic
of thickness can stay behind to haunt the dishwasher! Always soak
the pan immediately after using, to reduce stickiness. Dry, hardened,
cooked cereal can be one of the hardest substances known to man.
To avoid the problem altogether, try using a double boiler. It will
cook the grains by indirect heat. Or, cook the grains right in a
serving bowl in the microwave-no pan necessary.
Flavor
Any grain makes a nutritious breakfast
cereal, cooked and thinned with liquid to the consistency of your
choice. Often, grains are simmered in water, but they can also be
cooked in milk, juice, or broth to enhance flavor. Many toppings
contribute additional flavor along with sweetness: honey, syrup,
or brown sugar; fruit preserves and jams; cinnamon; fruit sauces;
and fresh or dried fruits. Additional liquid from milk, cream, butter,
soymilk, or yogurt thins the cooked cereal to the desired consistency.
Nuts, seeds, or coconut provide more flavor and nutrition. Toasting
a grain before you simmer it brings out its nutty flavor and fragrance.
You can do this in a dry skillet on the stovetop in just a few minutes,
being careful not to burn or scorch the grains, especially the smaller
ones such as millet or amaranth.
Pease-porridge Hot
Long ago, a steaming bowl of porridge
was certainly not a glamorous food. It was poor peasants' daily
fare, for after planting and growing and harvesting the grain themselves,
it required no trip to the mill for grinding into flour (which would
cost money) for bread or baking (most peasants had no oven). Nutritious
and filling, the whole grains were cooked slowly and continuously
in a large pot or cauldron. For flavoring, salted meats, seasonal
vegetables and herbs, or legumes would be added. This is where the
nursery rhyme originated, a verse about peas added to the daily
meal and left to simmer for days."…Pease-porridge in the
pot, nine days old." A large pot of cooked grains could fill
hungry bellies for several days.
Pancakes and Waffles
I am the solitary hot cereal eater at
my house. But, whole grain pancakes and waffles are another quick
and delicious way to enjoy hot grains for breakfast. They are ready
in minutes, and can even be portable if you need to eat breakfast
in the car or while waiting for the school bus. A heavy skillet
that heats evenly or an electric griddle will ensure successful
pancake cooking. An electric nonstick waffle iron will deliver consistently
crispy waffles with lots of squares to trap syrups and toppings.
If desired, the dry ingredients for pancake or waffle batter can
be assembled in a bowl the night before. Simply preheat the griddle,
add the liquid ingredients to the dry mixture, stir, and go to it.
Leftover pancakes or waffles (if any) can be reheated in the microwave
or eaten cold for lunch or after-school snacks.
Want to Know More?
For more information about grains, be
sure to pick up a copy of our "Grains" brochure available
in both Co-op food stores. More recipes abound in these books from
our lending library: With the Grain, by Raymond Sokolov; The Versatile
Grain and the Elegant Bean, by Sheryl and Mel London; and Great
Grains, by Linda Drachman and Peter Wynne.
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