Dharma Feast Cookbook (28 page)

G
RAINS

Grains recommended for your Dharma Feast diet include short and long grain brown rice*, brown basmati rice,* millet*, quinoa*, bulgur, buckwheat*, whole barley, oats (whole oat groats, steel-cut, or rolled), teff*, amaranth*, wild rice*, polenta, barley, and sticky sushi rice* (naturally white). These can be bought in bulk. (*Does not contain gluten.)

In Stage 2 use grains not more than once per day and in Stage 3 use grains no more than 3 times per week. If you live in a cold climate, you may need grains more often than this.

Most grains (with the exception of millet) contain phytic acid, which blocks the absorption of minerals, but which can be removed by soaking grain in water. The complex starches in grains create acid. To make grains alkaline, cook them with minerals, such as a little bit of kombu (a sea vegetable) or sea salt.

When grains are sprouted, their natural enzymes and minerals become available, so in a perfect world, it’s best to eat sprouted grains. To sprout, a grain requires water, warmth, some acidity, and time. Put grains in enough warm water to keep them covered when they swell. Add a tablespoon of something acidic like vinegar or lemon juice. Cover and soak 36 hours, making sure the grains stay covered with water. Pour out the water and allow the grains to sit covered for about 12 more hours, or until sprouted.

Consider sprouting oatmeal before cooking it. The sprouting process rids it of toxins and puts the nutrients in a form we can absorb. To do this, put oats in warm water with a tablespoon of something acidic, cover it, and leave it on the counter overnight. In the morning, add the oat mixture to boiling water with some salt. This will cook very quickly, so keep an eye on it or it will burn.

As we noted in
Chapter 3
,
The Basics,
the healthiest, least-processed rice is brown because only the first hull has been removed, leaving the bran and germ, where all the nutrients are. White rice ("unpolished rice") has had the bran and germ removed. Polished rice is white rice that has been buffed with glucose (sugar) or talc powder to make it bright and shiny. “Enriched rice” is polished rice that has been sprayed with synthetic vitamins and minerals. Converted or parboiled rice is white rice that has been boiled in the husk before milling (removing the outer hull).

Cooking Grains

Soak grains (not millet) overnight or during the day before cooking to remove phytic acid. Soaking shortens cooking time by about 10 minutes. If you soak first, drain the water before cooking the grain and use ½ cup less water than the recipe calls for.

Note:
All the following grain recipes use unsoaked grains.

Put the grain in a pot, add water, bring to a boil, then cover and turn heat to low until the water is almost gone. Turn the stove off, keep the cover on, and allow the remaining water to steam away (around 5 minutes). When using a rice cooker, follow the directions.

Roasting gives millet a different flavor. Spread millet in a dry cast iron skillet (do not add oil). Toast over medium-low heat, stirring frequently until it is dark golden yellow or light brown in color. If grain starts to smoke, turn down heat. After toasting, cook millet according to recipe or directions below.

Some rice, especially basmati and sushi rice, needs to be rinsed first or the starch on it can make it stick together. Put the dry rice in a bowl, cover with water, and swirl around. Drain and rinse again until the water is clear.

Yields and approximate cook times (from the time the water begins to boil) are in parenthesis after each grain.

High altitude grain cooking

For brown rice, use 1 cup brown rice and only 1 ¾ cups water; otherwise rice gets mushy.

For basmati rice, millet, and quinoa, use one cup grain and 2 cups water.

G ARLIC -P ARSLEY M ILLET

Are you one of those people thinking that millet is boring and dry? Try this recipe. Sauté the millet in olive oil with garlic and chopped parsley. It is delicious and turns a plain “grain” (even though millet is usually referred to as a grain, it’s actually a seed) into a favorite dish. It is a nice variation if you have a lot of rice in your diet. It’s gluten-free, has lots of vitamins and minerals, and is alkaline unlike most grains.

S IMLE S TIR -F RIED M ILLET

Cooked millet tends to be a bit dry and dense. Sautéed in ghee with onions and garlic, it becomes a fantastic, aromatic, moist main or side dish.

M ILLET - Q UINOA G RAIN

We still haven’t decided whether we want to call this “Minoa” or “Quillet.” It has been announced at our dinner table as both. We leave it up to you what you want to call it, but in any case, it’s really good. We just know that it is a perfect combination because it gives you the best of both grains—the density of millet and the lightness of quinoa. It’s a quick and easy alternative to rice.

Q UINOA T ABOULEH