Aroma NRC-1000 User Manual

TM

TM

www.MyNutriWare.com

Whole Grain Gourmet

™

Whole Grain Guide &

Recipe Book

NOTES:

TM

Whole Grain Information

Aroma Wellness Co.

6469 Flanders Drive

San Diego, CA 92121

1-800-276-6286

www.mynutriware.com

Much of the information and recipes on the following pages has been excerpted from

Cooking with Grains
Publishing. For more information, to order this book or to view more of their fine cooking
publications visit their website at

1 50

by Coleen and Bob Simmons and appears courtesy of Bristol

www.bristolcookbooks.com.

©2008 Aroma Housewares Company All Rights Reserved.

U.S.A.

Published By:

NOTES ABOUT RICE

49

Rice as we know it was most likely developed when
wild grasses were domesticated about 5,000 years
ago. Thousands of varieties or rice are grown around
the world.

Rice is a very important ingredient in the diet of over
half the world’s population. In many cultures it is
consumed 3 times a day. It can be used to make
everything from soups to salads, side dishes, entrées
and desserts.

Brown Rice

Brown rice is a whole grain rice from which the outer
husk has been removed. It is more nutritious than white
rice and has a nutty flavor. Although long-grain is the
most common type of brown rice, it is also available in
medium- and short-grain varieties.

White Rice

White rice is a brown rice that has been stripped of its
bran and germ. Due to the stripping process, white rice
has fewer nutrients and less fiber than brown rice. The
long-grain variety of white rice cooks into soft separate
grains.

Converted Rice

Converted rice is white rice that has been steamed
before the bran is removed, which preserves some
nutrients. The grains remain firmer than regular
long-grain white rice, which makes it a good choice to
add to long-cooking dishes, such as jambalaya, gumbo
and paella.

Basmati Rice

Basmati is an aromatic white rice. Its long, tender grains
have a distinct earthy aroma. It’s great with curries or in
pilafs.

Jasmine Rice

Jasmine, like Basmati, is a type of aromatic white rice
with long separate grains and a distinct perfumy aroma.

Wehani Red Rice

Wehani Red is a California medium-grained hybrid
based on an Asian red rice variety. It has a chewy
texture and an aroma similar to popcorn.

Arborio Rice

Arborio is a short-grained variety that becomes creamy
with constant stirring while cooking. It remains slightly
firm after cooking, but absorbs the flavor of the cooking
liquid. Arborio is a classic choice for making risotto.

2

ABOUT WHEAT

NOTES

Wheat is high in fiber and vitamins B and E, and it even
provides some protein. Much of the wheat in the U.S. is
consumed in either breads or pastas, which are often made
from highly processed “white” wheat flour. Many of the nutrients
inherent to wheat are lost after this process. The following are
some of the most common forms of wheat available.

Wheat Berries

Wheat berries are whole wheat kernels from which the hull has
been removed. Wheat berries have a somewhat meaty texture
and are good substitutes for ground meat in recipes. Hard
wheat berries come from high-protein “hard” wheat strains. Soft
wheat berries come from low-protein “soft” wheat strains. Hard
wheat berries take a little longer to cook than soft, but they are
interchangeable in recipes.

Cracked Wheat

Cracked wheat is produced by cutting the wheat berry into 2 or
3 pieces. It can be added to breads or used as a substitute for
wheat berries or bulgur.

Bulgur

Bulgur is wheat that has been precooked by either steaming or
parboiling, after which it is dried, cracked and separated into
grades of fine, medium or coarse. Bulgur is easy to cook and
its tender, chewy texture makes it perfect for salads, pilafs,
savory stuffings and hearty soups. It also makes an excellent
breakfast cereal.

Spelt

Spelt is an ancient form of wheat that has a high protein
content. Spelt berries are interchangeable with wheat berries.

Couscous

Couscous is a type of tiny pasta that is made from wheat flour.
Traditional couscous is made from cracked semolina, a strain
of hard wheat. Couscous is a versatile grain and cooks quickly.
The quick-cooking couscous found in markets generally
steams in 5 minutes. Couscous is exceptional as either a side
dish or in a salad.

Israeli Couscous

Israeli Couscous is a wheat product with “kernels” about the
size of peppercorns. It can be served topped with sauce or
tossed into a salad. It can most likely be found in Middle
Eastern markets or specialty food stores.

3 48

SUGGESTED NOURISHING INGREDIENTS

ABOUT BARLEY ABOUT CORN

Spinach

Great Source of:Calcium, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B2, Vitamin B6,

Vitamin E, Vitamin K

Tofu

Great Source of:Essential Fatty Acids, Iron

Tomatoes

Great Source of:Manganese, Potassium, Vitamin A, Vitamin B1, Vitamin C, Vitamin K

Tuna

Great Source of:Iodine, Selenium, Vitamin B1, Vitamin B3, Vitamin B6

Whole Wheat

Great Source of:Dietary Fiber, Magnesium, Manganese

Zucchini

Great Source of:Copper, Dietary Fiber, Folic Acid, Magnesium, Manganese, Phosphorus, Potassium,

Vitamin A, Vitamin C

Barley is full of vitamins and is a great source of fiber,
complex-carbohydrates and protein. Barley is low in fat
and has no cholesterol. It is a delicious base for soups,
stews, salads, curries, casseroles and desserts.

Below is a bit more about some of the most common
forms of barley available today.

Pearl Barley

Pearl barley is a whole-grain barley from which the outer
hull has been removed. It is the most common form
available. Pearl barley comes in both regular and
quick-cooking forms.

Barley Flakes

Barley flakes make an excellent hot cereal, much like
oatmeal. They are also great for use in baked goods.

Barley Flour

Barley flour is a low-gluten flour. It can be used in baked
items to add a distinctive flavor, but it should be
combined with wheat flour to achieve proper results. In
general you can replace up to 25% of the wheat flour
with barley flour in yeast breads and up to 50% of the
wheat flour with barley flour in cookies and quick breads.

Corn is so versatile that it can be incorporated into nearly
every meal and snack. It is a good source of
carbohydrates and is high in B vitamins, potassium and
magnesium. Below is more information about several of
the most popular forms of corn.

Cornmeal

Cornmeal is made from dried, ground corn kernels. It
comes in yellow, white and blue varieties, depending on
which corn kernels it was ground from.

Polenta

Polenta is a version of cornmeal made of both finely
ground and coarsely ground cornmeal.

Corn Flour

Corn flour is cornmeal that has been very finely ground. It
is mostly used in baking.

Grits

Grits are made from hominy, which is corn that has been
soaked in wood ash or lye to loosen the outside hull and
soften the kernel. There are many types of grits on the
market today, some of which are made from untreated
corn. Stone-ground grits have more flavor and texture
than instant or quick-cooking grits. The most commonly
available grits cook in only 5 minutes.

447

ABOUT OATS ABOUT MILLET

SUGGESTED NOURISHING INGREDIENTS

Oats have significant quantities of fiber, protein and trace
minerals. Unlike many other grains, the oat germ, which
contains oil, is not removed during processing. Due to
this, oats have a higher fat content than most other
grains.

Rolled Oats

Rolled oats, also called old-fashioned oats, are made by
slicing raw oats before steaming and “rolling” them into
flakes.

Steel-Cut Oats

Steel-cut, or Irish or Scotch oats, are whole-grain oats
that have been coarsely sliced with sharp steel blades,
which leads to a chewy texture.

Quick-Cooking Oats

Quick-cooking oats are processed the same way as
rolled oats, but they are rolled into very thin slices over a
hot surface, which precooks them slightly.

Oat Flour

Oat flour is made from finely ground oat groats. It has no
gluten, so it must be used in conjunction with wheat
flour. Oat flour adds a creamy, soft and moist texture.

Millet is gluten-free, which makes it a great grain for
people who are allergic to wheat. Millet is also rich
in fiber and protein. It cooks in about the same
amount of time as rice and can be substituted for it
in many rice recipes. Try it in soups, salads and
main courses. Here are the most popular forms of
millet.

Hulled Millet Seeds

Hulled millet seeds are whole-grain millet from
which the indigestible outer hull has been removed.

Millet Flour

Millet flour is made from ground millet seeds. It has
a slightly sweet flavor.

Puffed Millet

Puffed millet is a popular breakfast cereal and can
be used as a crunchy topping for baked goods. It is
similar to puffed rice and puffed wheat. Look for it in
boxes in the cereal aisle of the supermarket or in
bulk bins.

Mushrooms

Great Source of:Copper, Selenium, Vitamin B2, Vitamin B3, Zinc

Oats

Great Source of:Dietary Fiber, Magnesium, Manganese, Phosphorus, Selenium, Vitamin B1

Olive Oil

Great Source of:Essential Fatty Acids

Onion

Great Source of:Dietary Fiber, Vitamin C

Parsley

Great Source of:Folic Acid, Vitamin K

Pineapple

Great source of: Manganese, Vitamin C

Quinoa

Great Source of:Copper, Iron, Magnesium, Manganese, Phosphorus

Rye

Great Source of:Dietary Fiber, Magnesium, Manganese, Phosphorus, Selenium

Spelt

Great Source of:Copper, Dietary Fiber, Magnesium, Manganese, Phosphorus, Vitamin B3

5 46

SUGGESTED NOURISHING INGREDIENTS

ABOUT BUCKWHEAT ABOUT QUINOA

Eggs

Great Source of:Iodine, Iron, Phosphorus, Vitamin D

Fish

Great Source of:Essential Fatty Acids, Iron, Phosphorus

Garlic

Great Source of:Manganese, Vitamin B6, Vitamin C

Green Peas

Great Source of:Dietary Fiber, Folic Acid, Manganese, Vitamin B1, Vitamin C, Vitamin K, Zinc

Kale

Great Source of:Manganese, Vitamin A, Vitamin C, Vitamin K

Kamut

Great Source of:Iron, Manganese, Magnesium, Phosphorus

Lemon, Lime

Great source of: Vitamin C

Milk

Great Source of:Calcium, Iodine, Phosphorus, Vitamin D

Millet

Great Source of:Magnesium, Manganese, Phosphorus

Although buckwheat is not a true grain, it is treated as such
in cooking. It is high in protein, potassium and phosphorus.
Buckwheat has a distinctive, somewhat earthy taste. It is
very versatile and comes in many forms.

Kasha

Kasha is the familiar name for roasted buckwheat groats or
kernels. Kasha is a quick-cooking grain that can be cooked
in milk for a nutritious hot breakfast cereal, or cooked in
water or stock for pilafs or salads.

Soba

Soba are Japanese-style noodles made from buckwheat
and wheat flour. Soba can be used in much the same way
as wheat pasta.

Buckwheat Flour

Buckwheat flour is made from ground buckwheat seeds. It
has a very pronounced flavor. Buckwheat flour is most often
used in blinis (tiny Russian-style savory pancakes) and
breakfast pancakes.

Quinoa (pronounced “KEEN-wah”) was a staple food of
the Incas for thousands of years. Quinoa is not a “true”
grain. Unlike true grains, quinoa has balanced amino
acids and is considered to have a higher protein content
than any other grain. While growing, individual grains of
quinoa are covered with a natural, bitter-tasting coating,
which protects it from insects and birds. Commercially
available quinoa has usually been washed, but it is still
a good idea to rinse the grains well before cooking.

Whole-Grain Quinoa

The whole-grain variety has a mild, delicate flavor and a
slightly crunchy texture. The cooked grains are almost
translucent. Cooked quinoa can be a substitute for rice
in dishes, and just like rice, it serves as a foil for strong
flavors and seasonings.

Quinoa Flour

Quinoa flour is made from ground quinoa grains. It
lends a distinctive flavor to baked goods and can be
made into pasta.

645

ABOUT AMARANTH ABOUT KAMUT

ABOUT RYE

SUGGESTED NOURISHING INGREDIENTS

Amaranth is rich in protein, lysine, calcium
and other minerals. It has an aroma and
flavor that reminds people of celery.

Whole-Grain Amaranth

Whole grain amaranth has a tendency to
stick together, making it an ideal fat-free
thickener for soups and sauces. Cooked
amaranth quickly becomes quite firm upon
cooling, but it can easily be reconstituted by
reheating.

Amaranth Flour

Amaranth flour is made from ground
amaranth seeds.

Amaranth Flakes

Flakes of amaranth make an interesting
breakfast cereal and are perfect to use as a
crunchy topping for a casserole.

Kamut (pronounced “kah-MOOT”) is an
ancient Egyptian form of wheat with
kernels 2 to 3 times larger than regular
wheat. Although kamut does contain
gluten, some people who are sensitive
to wheat can still eat it.

Whole-Grain Kamut

Whole-grain kamut can be substituted
for wheat berries in most recipes.

Kamut Flakes

A cereal form of kamut, kamut flakes
can be used in baking or for a crispy
topping on gratin or casserole.

Rye can be grown in cold damp
climates where wheat does not grow
well. It has a gray hue and tangy taste.

Rye Berries

Rye berries can be substituted for
wheat, spelt or triticale berries in
recipes.

Rye Flour

Commonly used in pumpernickel and
rye breads, rye flour contains little
gluten.

Buckwheat

Great Source of: Dietary Fiber, Magnesium, Manganese

Bulgur

Great Source of:Dietary Fiber, Iron, Manganese

Carrots

Great source of: Dietary Fiber, Potassium, Vitamin A, Vitamin C, Vitamin K

Cauliflower

Great Source of:Dietary Fiber, Folic Acid, Vitamin C

Celery

Great Source of:Vitamin C, Vitamin K

Chicken

Great Source of:Iron, Phosphorus, Vitamin B3, Vitamin B6

Chard

Great Source of:Dietary Fiber, Iron, Magnesium, Potassium, Vitamin E, Vitamin C

Collard Greens

Great Source of:Calcium, Dietary Fiber, Folic Acid, Vitamin A, Vitamin E, Vitamin K

Corn

Great Source of:Dietary Fiber, Folic Acid, Manganese, Phosphorus, Vitamin B1, Vitamin B5

7 44