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) | High8-10 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 a 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)