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Preparing Bulk Foods

Grains
In general, grains should be rinsed prior to preparation until water runs clear. After cooking, fluff with a fork and let stand covered for 5-10 minutes before serving.

7 Grain Cereal: Contains organic wheat, oats, high beta glucan barley, soy beans, buckwheat, wheat bran, corn, and millet, and is eaten as a heavy breakfast cereal. Bring 2 ½ cups of water to a boil. Add ½ teaspoon salt (optional), and then slowly add 1 cup of cereal, stirring constantly. Let simmer for 15 minutes, stirring constantly.

Bulgur Wheat: Rich in fiber, iron, magnesium, and folate, this grain is made from steamed, dried, cracked wheat kernels. It has a tender, chewy texture and is the primary ingredient in the Middle Eastern salad tabouli. It can be served as a pilaf and in place of rice in most recipes. Bulgur should be stored in an airtight container or refrigerated due to its natural oil content.

To cook bulgur, combine 1 cup of grain with 2 cups of boiling water. Simmer for 20 minutes, remove from heat and allow to stand for 10 minutes (simmer quick-cooking varieties for 5 minutes). Or, pour 2 cups of boiling water over bulgur; cover and let stand for one hour. Makes 3 cups.

Couscous: Couscous comes from the starchy endosperm part of hard wheat kernels. It is easy and fast to prepare, and a good source of B vitamins. It may be served as a hot breakfast cereal or as a side dish.

To cook, combine 1 cup of grain with 1½ cups boiling water. Turn off heat and allow to stand for 5-10 minutes, or until all water is absorbed. Makes 3 cups.

Hard Red Winter Wheat Berries: These berries have a chewy texture and are high in protein. Cooked, these berries make an excellent grain salad with bean sprouts, carrots, tamari, sesame oil, and scallions. They can also be blended into a stuffing with celery, mushrooms, thyme and sage, or are used as a side dish with butter, sea salt, freshly ground pepper and chopped fresh parsley. Add 1 cup of berries to 3 cups boiling water and cook 1½ hours. Do not salt.

Millet: Millet is quite literally for the birds! A prime ingredient in most birdseed, this wholesome grain is a good source of B vitamins, magnesium, potassium, and has more protein than wheat, rice, or corn. Millet is gluten free and tends to be tolerated by individuals with allergies to wheat and other grains.

Use millet in place of rice in recipes for a little nutritional variety. Pre-toasting this grain prior to cooking enhances flavor. To pre-toast, heat skillet, add rinsed grains, and stir in a figure 8 until moisture evaporates. Add a small amount of oil (optional), lower heat, and toast until they pop slightly and smell roasted.

To cook, add 1 cup of millet and ½ teaspoon salt (optional) to 2½ cups boiling water. Simmer 20-25 minutes or until water is evaporated. Remove from heat, fluff with fork, and allow cooked grains to stand covered for 5-10 minutes. Yields 3½-4 cups.

Oatmeal: Oatmeal is high in cholesterol-lowering soluble fiber, thiamin, magnesium, iron, and zinc. Rolled oats come from oat groats that have been hulled, steamed and rolled flat. Quick-cooking oats are made by cutting up rolled oats, then rolling them into flatter flakes. Instant oatmeal is precooked and dried.

The ratio for cooking oats is 2 parts liquid: 1 part oats. The liquid can be water, milk, soymilk, or a mixture of water and milk. Pour 1 part oats into 2 parts boiling liquid. Reduce heat and simmer uncovered. Stir constantly until oatmeal is thick (about 10-15 minutes).

Pearled Barley: Barley is high in soluble fiber, iron and B vitamins. Pearled barley has had the hull and bran removed and has been steamed and polished. The fiber content makes it a great grain for lowering cholesterol levels. Barley can be cooked ahead of time and stored in the refrigerator until use. Reheat with a bit of maple syrup, soymilk, raisins, and cinnamon for a great hot cereal. May also be used in place of rice for many recipes.

To cook, add 1 cup of barley to 3½ cups boiling water (1/2 teaspoon of salt optional). Return to boil, cover, reduce heat and simmer for approximately 50 minutes (quick-cooking forms are ready in 10 minutes). Allow to stand covered for 10 minutes. Makes 3½-4 cups. For fluffier kernels, soak barley overnight prior to cooking.

Popcorn: Popcorn is a low-fat, high-fiber snack food. Store it in an airtight container in a cool, dry place for up to a year.

Quinoa: [Keen-wah] Quinoa, meaning "mother grain," is similar to dried milk in amino acid content, making it one of the best sources of vegetable protein. It is also high in fiber, iron, and magnesium. Quinoa has a light, nutty flavor and is used in grain salads, as a stuffing for zucchini or tomatoes, and in enchiladas or fajitas. This grain spoils easily and should be used within a month of purchase. It should be rinsed well prior to cooking.

To cook, add 1 cup rinsed quinoa to 2 cups of boiling water. Cover, reduce heat and simmer for 15-20 minutes. Remove from heat and allow to stand for 10 minutes. Makes 4 cups.

Flours

Cornmeal: Cornmeal is dried corn kernels that have been finely ground. It contains germ and fibrous bran, and for those who have a gluten allergy, this flour is gluten-free. This flour has a rich "buttery" flavor and is used in making polenta, cornbread, and muffins. Cornmeal should be stored in an airtight container in a cool, dry place for up to 6 months, or in the refrigerator or freezer for up to 1 year.

Oat Bran: Oat bran contains soluble fiber, which is beneficial in lowering cholesterol levels. It can be added to muffins or bread or can be used as a coating for chicken and seafood.

Rye: Rye flour has a dark brown color and a distinctive, robust flavor. It has low gluten content and is most often combined with caraway seeds in crackers and bread.

Spelt Flour: An ancient grain gaining popularity today as a wheat substitute. If spelt flour is substituted for wheat in a recipe, the liquid should be reduced by 25%. Do not over-knead the flour-the gluten is sensitive.

Wheat Germ: Wheat germ is the vitamin and mineral-dense center of the wheatberry. It is high in folate, vitamin E, thiamin and zinc. It contains oil, and should be stored in the refrigerator after purchase. It is available raw and has a nutty flavor once it is toasted. Stir raw wheat germ into batters, cookie doughs and casseroles for a nutrient boost. Sprinkle toasted wheat germ on yogurt, ice cream and casseroles for a nutrition-packed crunch.

To toast, sprinkle on a cookie sheet and place in a 350° oven for approximately 3-5 minutes.

Whole Wheat Pastry Flour: High in starch and lighter than whole wheat bread flour. It is used in non-yeast baked goods such as cookies, pancakes, muffins, quick breads and cakes.

Mixes

Hummus Mix: Hummus mix consists of cooked chickpeas, sesame tahini, natural spices, lemon, and salt. Blend ½ cup of the mix with ¾ cup water and 1 tablespoon olive oil. Let stand 2 minutes and then garnish with paprika and fresh parsley. This Middle Eastern dish makes a perfect dip or sandwich spread.

Multigrain Pancake and Waffle Mix: For pancakes, mix 1 cup of water with 1 cup of mix only until lumps disappear (1 tablespoon vegetable oil is optional). Cook on a hot oiled griddle.

For waffles, combine 1 cup of mix with 2 cups of water, 1 tablespoon vegetable oil (optional), and 1 egg (or egg substitute) only until lumps disappear. Bake according to waffle iron instructions.

For biscuits, mix 2½ cups of mix with ¼ cup softened butter, ½ cup water, and ¼ cup honey. Turn onto floured board; sprinkle lightly with additional mix and roll lightly to ½ inch thickness. Cut with biscuit or cookie cutter and bake at 375° for 12-15 minutes.

For fat-free muffins, blend 2 cups of mix, 1 teaspoon baking powder and 1 teaspoon cinnamon in a mixing bowl. In a separate bowl, blend ¼ cup honey, 1 egg (or egg substitute), ½ cup applesauce and ¾ cup milk. Combine both mixtures, stirring only until lumps disappear. Fold in ½ cup fruit or nuts (optional). Fill oiled muffin cups ¾ full, and bake in pre-heated 400° oven for 15-20 minutes.

Nature's Burger Mix: In a heat resistant bowl, mix 1½ cups of mix with 1½ cups boiling water. Let mixture stand for 10-15 minutes, until it has cooled and become stiff. Form into thin patties. Pan fry over medium heat in a non-stick skillet (butter or vegetable oil is optional). Serve on a bun with your favorite condiments.

Vegetarian Chili: In a large pot, bring 2½ cups water to a boil. Add 1½ cups vegetarian chili mix, and stir well. Add 2 cups of kidney beans (drained and rinsed) and 1 can of diced or stewed tomatoes (un-drained). Reduce heat and simmer for 20-25 minutes. Serve.

Rice
Store brown rices in the refrigerator to prevent from turning rancid.

Basmati Rice (brown or white): Basmati rice is an aromatic, nutty grain that came originally from India. It is now grown in parts of Texas as "Texmati" rice. Brown basmati is higher in fiber, vitamins and minerals than white basmati; however the white rice has a wonderfully soft texture.

To cook white basmati rice, add 1 cup grain to 1¾ cups boiling water. For brown basmati rice, add 1 cup grain to 2½ cups boiling water. Cover, reduce heat, and simmer for 20 minutes or until all liquid is absorbed. Let stand for 5 minutes. Works well in a rice cooker.

Long Grain Brown Rice: Brown rice contains an intact outer shell called bran, and requires longer cooking time as a result. It is higher in fiber and vitamin E than white varieties. Long grain brown rice can be used in pilafs, stir-fries, salads, and paella.

To cook, place 1 cup rice in a pot, add 2 cups water, and cover with a tight fitting lid. Bring to a boil, then reduce heat and simmer for 45 minutes until all water has been absorbed. Let stand 10 minutes before serving.

Sushi rice: Sushi rice is a short grain rice that is sticky after cooking. To make it sticky, it is pre-rinsed to remove the outer starch. If it is not being used for sushi, rinsing it is not necessary.

To cook for sushi, soak 1 cup rice in a bowl of cold water, mixing occasionally with hands. As the water becomes cloudy, drain and rinse again. Repeat until the water runs clear. Allow the rice to drain in a strainer for 30 minutes. Place rice in a pot with 2 cups + 3 teaspoons of cold water. Cover tightly. Place over medium-high heat until the rice boils. Turn the heat to high and cook for 2 minutes. Reduce heat to medium and cook for 5 minutes until you hear the foam stop and a crackling sound. Turn off the heat and allow to stand covered for 15 minutes.

Dried Fruits

Dried fruits are naturally dried, leaving only the concentrated essence of the fresh fruit. They are all good sources of iron, potassium and fiber. Store in an airtight container in a cool, dark place.

There are 2 methods to re-hydrate fruits:

Place the fruit in a glass bowl and add boiling water or fruit juice in a 2:1 ratio to fruit. Allow to sit for 15-45 minutes. Finally, drain the liquid.
Cover the fruit with apple juice and let sit overnight.

Coconut: Add to baked goods, cereals and fruit salads.

Dates: Add to fruit salads, snack mixes, or eat solo as a snack.

Dried apricots: Add to grain salads, stuffings, trail mixes, muffins, and cookies.

Dried bananas: These soft, sweet, chewy strips can be added to fruit salads or eaten as a snack.

Dried pineapple: Eat as a snack.

Figs: Use in cookies, fruit compotes, puddings, and in stuffing for poultry, or serve with cheese as a dessert.

Mango: Add to fruit salads, chicken salad, and stir-fries.

Prunes: Use in fruit compotes, roasted chicken dishes, stuffings, or serve with cheese as a dessert.

Raisins: Use in cookies, cereals or grain dishes, or in trail mixes.

Sun-dried tomatoes: Try on pizzas or in chicken dishes.

Beans

In general, select beans with smooth surfaces and bright colors. Store in an airtight container away from heat and use within six months. Sort smooth beans from shriveled beans and pebbles. Rinse beans in cold water. Soak beans by adding cold water to 3 inches above beans. Soaking helps with the digestibility of beans.

Short Soak/Boil Method- In a heavy bottom pot, boil beans in water for 3 minutes. Cover and set aside for 2-4 hours. Drain, discard water and rinse beans. Cook beans in fresh water and follow cooking times for specific bean. This method reduces the hard-to-digest complex sugars by 80%.

Long Soak Method- Soak beans for 8 hours or overnight. Drain, discard water and rinse beans. Cook beans in fresh water and proceed with cooking. This method does not reduce the complex sugars as well as the "short soak/boil" method.

Cooking- Always cook beans in fresh water. For each cup of beans, add 3-4 cups fresh water. Water should be about 1 inch above the top of beans. Each cup of dry beans yields 2-2½ cups of cooked beans.

Seasoning- Start your beans with onions, garlic, bay and cumin. Add the rest of your spices 30-45 minutes before beans are due to be finished. Salty and acidic ingredients (soy sauce, miso, tomatoes, wine, and lemon) will toughen uncooked beans and increase cooking time.

Great Flavor Enhancers- Basil, cilantro, parsley, ground black pepper, fresh lemon, fresh grated Parmesan, and garlic.

Bean	Boiling	Pressure Cooking (at high pressure)	Uses
Adzuki	2 hours	30 minutes	UsesLower in fat and easier to digest than most beans. Add cubes of peeled winter squash during the last 30 minutes or combine with brown rice, sautéed scallions, mushrooms, and celery for rice patties.
Black Turtle	1 ½ hours	30 minutes	These beans are a staple of Latin American cooking. Combine with rice and cumin for a Cuban dish. Make a great salad by adding olive oil, fresh cilantro, and chopped vegetables. Combine with cumin, garlic and orange juice in soups or enchiladas.
Chickpeas (Garbanzo)	3 hours	35-40 minutes	Add cooked chickpeas to salads, soups, and pasta dishes, or make hummus by adding tahini, garlic, lemon, sea salt, and olive oil to puree well-cooked chickpeas.
Green Lentils*	45 minutes	20 minutes	Combine with olive oil, balsamic vinegar, mustard, parsley, and garlic as a salad or season with tarragon in soups.
Green Split Peas*	1¼ hours	25 minutes	Make a soup with tomatoes, carrots, celery, and a touch of balsamic vinegar or puree with cumin, coriander, and tumeric.
Navy	2½ hours	20-30 minutes	Make in a soup with squash and kale, use in chili, or use as a bean salad with viniagrette, red onions and olives.
Pinto	2½ hours	30 minutes	Make chili enchiladas by combining beans with onions, chili powder, garlic and tomatoes. Make refried beans by sautéing the cooked beans in olive oil, garlic, and tamari.
Red Lentils*	20-25 minutes	Avoid	Make a bean salad by combining the beans with olive oil, red onion, and balsamic vinegar, or serve as a side dish with fish or chicken.
Soy	3 hours	Avoid	Make a sweet and sour dish by combining the beans with garlic, ginger, pineapple, and tomatoes.

Nutrition Information for Nuts and Seeds

Almonds: All nuts are high in monounsaturated fats, which can help to lower blood cholesterol. Almonds are rich in fiber, folate, zinc, iron, and magnesium, a profile which makes them good for blood pressure regulation and anemia prevention. They also have nearly 10% of the RDA for calcium.

Almonds have a rich, mild flavor, and either raw or roasted make an excellent lunchbox snack for kids. Roasted and chopped almonds can be added to cookies, breads, vegetables and stir-fried dishes. Dry roast the nuts in a 325° oven for 8-10 minutes until golden and fragrant.

Brazil Nuts: All nuts are high in monounsaturated fats, which can help to lower blood cholesterol. Brazil nuts also contain ellagic acid, which may help eliminate certain cancer-causing agents from the body. They also contain a fair amount of B vitamins, magnesium, iron, zinc, and calcium.

Cashews: All nuts are high in monounsaturated fats, which can help to lower blood cholesterol. Cashews are rich in magnesium, iron, zinc, and folate, a profile which makes them great for enhancing the immune system as well as normal functioning of the nerves and muscles. Ever wondered why you've never shelled a cashew? The cashew is related to poison ivy, and their shells contain a caustic oil that can blister the skin. Heat is therefore used to remove the shell.

Roasted cashews make a good snack and are often tossed into seafood and stir-fried chicken recipes. Chopped raw or roasted cashews can be added to grain casseroles with currants and chopped onions. Dry roast the nuts in an oven for 6-8 minutes at 325°.

Filberts (hazelnuts): Filberts grow on hazel trees, and therefore are also called hazelnuts. They have good amounts of magnesium, B vitamins, iron, and calcium. Their nutrition profile makes them great for controlling cholesterol, boosting immunity, regulating blood pressure, and maintaining healthy skin, nerves and muscles.

Filberts have a mild, sweet taste and are great with cookies, cakes, stuffing, and grain dishes. Roast in a 325° oven for 6-8 minutes; then place in a damp towel to rub skins off. Try these nuts with crumbled blue cheese in a green salad.

Peanuts: Peanuts are legumes and supply protein, iron and niacin. Dry roast in a 325° oven for 6 minutes, and then rub in a cotton towel to remove skins. Toss roasted peanuts in stir-fries and in baked goods such as cookies. Peanuts can also be added to sautéed green beans or an Oriental noodle salad.

Pecans: All nuts are high in monounsaturated fats, which can help to lower blood cholesterol. The pecan is yet another power food for healthy nervous, muscular, and immune systems. They are rich in thiamin, magnesium, zinc, folate, and iron. Their rich, buttery flavor makes them a delicious addition to pies, cookies, salads with bitter greens, and savory grain dishes, such as barley pilaf.

Pine Nuts (pignolas): Pine nuts are high in unsaturated fats and are the most protein rich of the nuts. They add a sweet, nutty flavor to omelets, salads, stuffing, pilafs, and are a main ingredient in pesto.

Pistachios: Pistachios are rich in iron and protein, and their mild, sweet taste make them a wonderful snack.

Pumpkin Seeds (pepitas): One ounce of pepitas has over 40% of the RDA for iron and magnesium. Their magnesium content, along with potassium, may help prevent high blood pressure. Pumpkin seeds make a tasty addition to grain dishes, especially brown rice and quinoa. The seeds can be dry roasted over low heat and stirred until the seeds pop and are lightly browned. Roasted pumpkin seeds tossed with tamari make a tasty snack.

Sesame seeds: Sesame seeds are a source of calcium and can help increase protein content of grain and bean dishes. Dry roast the seeds at 325° for 3-5 minutes and then toss into simple rice, quinoa, and millet dishes.

Soy nuts: Soy nuts are a high source of protein and serve as a great snack when toasted.

Sunflower seeds: Sunflower seeds are packed with B vitamins, magnesium, iron, and zinc. They can help lower cholesterol levels, maintain blood pressure, and help boost immunity. Sunflower seeds can be dry roasted in a 325° oven for about 5 minutes until lightly browned and fragrant, or they can be pan roasted over low heat. They can be used in grain pilaf and simple vegetable dishes, or as a simple snack.

Walnuts: Walnuts are high in fat, but contain some omega-3 essential fatty acids, which are thought to have cholesterol lowering properties, and are necessary for a strong immune system. They are rich in B vitamins, magnesium, and iron. Walnuts can be added to cookies, breads, stuffings, grains, and even green salads. Dry roast the walnuts in a 325° oven for 8-10 minutes, shaking often, until fragrant and very lightly browned.