The comfort of pilaf with the adventure of a new grain!
- Look at your diet sheet to guide your choices.
- Select an allowed oil, vegetable, and spice/flavoring, and allowed broth or water.
- Dice vegetable finely
- Heat oil until it sizzles when a small drop of water is dropped on surface
- Stir fry vegetables, and spices lightly until vegetables are bright in color, and slightly softened.
- Add Grains, liquid, and1 tsp of salt and follow directions in table below.
Using instant? Adjust times and amount of liquid to box directions
Add Grains/Liquid | Boil, then cover | Low Heat | Notes |
Amaranth Grits (1 cup)
Liquid (2 cups) |
High | 4:30 | |
Barley ( 1 cup)
Liquid (3 cups) |
High | 45 min | |
Buckwheat (1 cup)*
Liquid (2 cups) |
High | 15 min | Rinse, strain before cooking
|
Corn Meal ( 1 cup)**
Liquid (4 ½ cups) (this is polenta) |
20-50 min
|
Stir corn meal in a bit at a time with a whisk, careful not to burn self with boiling liquid | |
Kamut (1 cup)
Liquid (4 cups) |
High
8-10 min |
60 min | |
Millet (1 cup)
Liquid (2 cups) |
Med | 20 min | Rinse, strain before cooking |
Oats (1 cup)
Groats or Steel Cut Liquid (2 cups) |
High | 0:30 | May want to substitute:
fruit for vegetables fruit juice for ½ of liquid |
Quinoa (1 cup)****
Liquid (1 ½ cups) |
High | 15-20 min | Rinse and strain several times before cooking to remove bitter coating on grains |
Rice (1 cup)
Liquid (varies w/ rice)
|
High | 15-25 min | Read package for liquid/cooking times |
Rye Berries (1 cup)***
Liquid (3 cups)
|
High | 50-60 min | Cook until some berries have burst |
Spelt (1 cup)
Liquid (2 cups) |
High | 45 min | (not gluten free) |
* eat only once per day, since it can cause development of new sensitivities
** polenta is done when it thickens and pulls away from the sides of the pan great leftovers– pour warm polenta into shallow pan and cut up the next day and fry
Easy Microwave Option: Use microwave-safe covered glass casserole to bring grain to a boil (7 min on high) and then simmer on low (see table for time… use 50% power)