CD-ROM Aktief 1995 #3/CDA3.iso/cooking/vegsocuk.zip/CEREALS.TXT

Text File | 1995-03-13 | 14KB | 261 lines

                            VegSocUK Information Sheet
                              THE VEGETARIAN SOCIETY


   ___________________________________

                                    CEREALS

   All too often, cereal products are thought of as nothing more than starchy
   fillers, and indeed, when you consider how some commercial products like
   cakes and biscuits and breakfast cereals are made from over-refined grains
   with nearly all the nutrients except the starch extracted, and then loaded
   with fat, sugar, artificial flavourings etc, you might be forgiven for
   thinking that's true. But go back to the original, unrefined grains and you
   have a wealth of nutrients in a small package. Grains have been the staple
   foods of many civilisations for thousands of years. Wheat, barley, oats and
   rye in Europe, maize in America, quinoa in South America, rice in the East,
   and millet in Africa.

  NUTRITION

   Cereals are seeds of plants, usually members of the grass family but there
   are a few exceptions. They are annuals, that is they have to be planted every
   year and at the end of the summer, when they have produced ripe seeds, they
   die down. Like all seeds, cereals are very nutritious because they contain
   all the nutrients the embryo plant needs to start growing. Unrefined cereals
   are valuable sources of proteins, carbohydrates, B vitamins and also contain
   some fat, iron, vitamin E and trace minerals and are a very good source of
   fibre in the diet. Some cereals (wheat, barley, rye and oats) contain the
   protein gluten, which is essential for leavened bread-making. Without
   sufficient gluten, bread will not rise. People suffering from gluten
   intolerance or coeliac disease must avoid any cereal containing gluten. In
   some parts of the world unleavened (unrisen) bread is eaten or the staple
   cereal is made into noodles or pasta. They are usually cheap to buy and are a
   valuable source of variety in the vegetarian diet.

  STORAGE

   Keep in airtight containers in a cool, dark, dry place. Whole grains can be
   stored for up to 2 years; flaked, cracked grains and flours should be used
   within 2-3 months of purchase.

  SPROUTING

   Whole grains can be sprouted, which greatly enhances their nutritional value,
   eg wheat grains, raw buckwheat and barley.

  COOKING

   Cereals can be used in other ways, besides being ground into flour for bread,
   cakes etc. Whole grains can be added to stews and casseroles, or cooked until
   soft. Cracked or kibbled grains are cut or broken pieces of whole grains eg
   kibbled wheat and bulgur wheat. Meal, a coarse kind of flour, can be used to
   make porridge, thicken soups or mixed with wheat flour to add interesting
   flavours and textures to ordinary breads, biscuits, muffins etc.

   Whole grains should be washed thoroughly. Boil the required amount of water,
   add the washed grain, stir once, put a tight-fitting lid on the pan and
   simmer for the required cooking time or until the liquid is absorbed. Turn
   off the heat and leave to stand for 5 minutes before removing the lid.

  BARLEY

   Barley grows in a wider variety of climatic conditions than any other cereal.
   It used to be a very important source of direct human food, but its use has
   diminished over the last 250 years, replaced by wheat, and it is now used
   almost exclusively as animal feed or for making beer and whisky. It contains
   gluten, so barley flour can be made into bread. More usually found in the
   shops as whole or pot barley, or polished  pearl barley, it is also possible
   to buy barley flakes or kernels. The whole barley is more nutritious with
   100g providing 10.5g protein, 2.1g fat, 69.3g carbohydrate, 4g fibre, 50mg
   folic acid, 6mg iron and 50mg calcium. It can be cooked on its own (1:3 parts
   water for 45-60 minutes) as a pleasant alternative to rice, pasta or
   potatoes, or added to stews. Malt extract is made from sprouted barley
   grains.

  BUCKWHEAT (GLUTEN FREE)

   Buckwheat is not a true cereal as it is not a member of the grass family,
   instead being related to sorrels and docks. If you look at docks closely, you
   can see that the seeds, though smaller, have the same distinctive triangular
   shape. Buckwheat, a native of central Asia, is now grown in Europe, N America
   and the former USSR countries, but it is still not widely used in Britain.
   100g of buckwheat provides 11.7g protein, 3.9mg iron and it is very high in
   calcium with 114mg per 100g. Available raw the seeds are greenish-pink, or
   roasted (known as kasha) the seeds are darker reddish-brown. It can be cooked
   (1:2 parts water for 6 minutes, leave to stand for 6 minutes) and served like
   rice or you can add it to stews and casseroles. Buckwheat flour can be added
   to cakes, muffins, pancakes etc where it imparts a distinctive flavour. Look
   out too for buckwheat spaghetti, soba.

  CORN OR MAIZE  (GLUTEN FREE)

   Maize is the principal food plant of America and was unknown in other parts
   of the world until Columbus reached America in 1492. It was grown by the
   Maya, Inca and Aztec civilisations, and by various North American Indian
   tribes and now has spread to Canada, USSR, Italy, Spain, Egypt, India and
   South Africa. It is used for human food, animal feed and as a source of raw
   materials for industry. 100g maize gives 9g protein. Fresh maize is often
   available (sweet corn, corn on the cob) but remember that nutritional values
   will be lower because less concentrated. We most often see maize as
   cornflakes or popcorn, but cornmeal or polenta is available and can be added
   to soup, pancakes, muffins etc. Tortillas are made from maize meal, as are
   quite a lot of snack foods. Do not confuse cornmeal with highly refined corn
   starch/flour, used for thickening.

  MILLET (GLUTEN FREE)

   Millet is the name applied to a variety of grasses first cultivated in Asia
   or Africa. It is a staple crop in Africa because it is drought resistant and
   keeps well. 100g millet provides 9.9g protein, and 6.8mg iron (higher than
   other cereals). Millet makes a delicious alternative to rice but the tiny
   seeds need to be cracked before they will absorb water easily, so they should
   be first sauteed with a little vegetable oil for 2-3 minutes until some are
   seen to crack, then add water with care (1:3 parts), bring to the boil and
   simmer for 15-20 minutes until fluffy. Millet flakes can be made into
   porridge or added to muesli and millet flour is available, sometimes also
   made into pasta.

  OATS

   Oats are thought to have originated in Western Europe and may originally have
   appeared as a weed in barley and so got spread with the barley. They're now
   grown in many parts of the world including N W Europe, the former USSR
   countries, North America, Canada, Australia and China. Used mostly as animal
   feed, they are very nutritious. In fact, as they are usually inexpensive to
   buy, they can be a real boon to people trying to get a good diet on a low
   budget. 100g oats gives 13g protein, 55mg calcium (more than any other cereal
   except buckwheat), and 4.6mg iron. Available as groats (whole grains with the
   husks removed) but more usually as various grades of oatmeal, rolled oats or
   jumbo oat flakes. Oat groats need cooking for 45 minutes in 1:3 parts water.
   All forms can be used to make porridge, combined with ground nuts to make a
   roast or added to stews. Oatmeal is low in gluten so can't be used to make a
   loaf, but can be mixed with wheat flour to add flavour and texture to bread,
   muffins, pancakes etc.

  QUINOA (GLUTEN FREE)

   This is an ancient crop which fed the South American Aztec Indians for
   thousands of years, and which has recently been cultivated in Britain. Unlike
   most grains, it does not belong to the grass family, but is a relative of the
   garden weed called Fat Hen. It is very nutritious, containing between 13-14%
   protein with a g