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Whole Grains and Grain products

By Gale and Alex Jack

America is blessed with wonderful, wholesome rice. There is more brown rice eaten in this country today than in any other part of the world, and the rice here is strong, balanced, and nourishing. Arkansas and California grow most of the organic rice crop for the natural foods market, though rice is grown in small farms and gardens in practically all states and provinces. At Kendall Foods near us in western Massachusetts, Charles and Yoko Kendall have successfully grown dry land rice, and we have heard of rice being produced as far north as Canada.

Short-grain is the most suitable type for daily use in most temperate regions, with medium- and long-grain used occasionally, especially in warmer seasons and on hotter days. In the South and other warmer regions of the country, medium- and long-grain rice can be used more frequently. Sweet rice is more glutinous than ordinary rice and is used in making mochi, amasake, and special dishes. Basmati is a long-grain variety, originally from India and Persia, and comes in different colors and is sometimes scented. It is suitable for occasional summer salads and light party dishes.

Unhulled rice, prepared right before cooking from a hand or mechanical huller, is ideal. Unhulled preserves the natural energy of the rice right up until cooking and gives stronger, chewier, and more delicious rice. At the Kushi Institute in Becket, the rice is prepared freshly hulled this way, and almost everyone who visits notices the difference in taste and energy level.

Our usual pattern of eating is to have freshly cooked brown rice at least once a day. We enjoy it plain, then cooked together with about 20 percent millet, then with 20 percent barley, then with 10 percent aduki beans or other beans, then plain again, and so on. This way makes for endless variety and satisfaction.

Perfect Pressure-Cooked Brown Rice

Pressure-cooked brown rice is the principal staple in natural foods homes across North America. Pressure-cooking is the modern successor to cooking rice in cast-iron pots with heavy lids weighted with stones. The pressure contributes added energy and vitality to the rice, producing grains which are individually distinct.

2 cups short-grain brown rice 3 cups spring water pinch of sea salt or 1-inch piece of kombu

Sort through rice for hulls and stones. Then wash gently using cool water. Place rice and water in a pressure cooker. Place pressure cooker on a low flame for about 15 minutes without adding salt or the cover. After 15 minutes, place the salt in the pressure cooker and attach the cover. Turn the flame to high and bring to pressure. When the pressure is up, reduce the flame to low, and cook for 45 to 50 minutes. When the rice is done, bring the pressure down by placing a chopstick under the pressure gauge. Once pressure has been released, remove cover and let the rice set for 4 to 5 minutes to loosen it from the bottom of the pot. Releasing the pressure quickly results in a lighter, fluffier rice.

Alternatively, you can soak the rice for 3 to 5 hours or overnight, place in a pressure cooker with salt or kombu, cover and bring up to pressure over a medium high flame. Reduce flame and cook for 45 to 50 minutes. Turn off the flame and release the pressure with a chopstick. Remove gently from the pressure cooker, making sure that top and bottom rice are mixed.

When done, rice may be left in the pressure cooker with the lid on until pressure naturally reduces. This takes about 10 or 15 minutes and results in rice that has strong, calming energy.

Sweet Rice with Aduki Beans and Chestnuts

This is a rich tasting dish and very satisfying. It often eliminates the craving for desserts and other sweets.

1 cup sweet rice 1/4 cup aduki beans 1/4 cup chestnuts, soaked for several hours 3 cups spring water

Place rice, beans, and chestnuts in a pressure cooker, add water, and a pinch of sea salt before closing the cover. Pressure cook for 50 minutes. Bring the pressure down and serve warm.

Sweet Rice Mochi Mochi is the Japanese name for pounded sweet rice. It is customarily prepared in small cubes or squares and pan-fried, sautaed, or fried. It is very strengthening and delicious. It is traditionally eaten on New Year's and other special occasions. Because of its sticky quality, it is said to help couples stay together, and we had mochi at our wedding in Dallas.

We usually purchase mochi from Kendall Foods in 12-ounce packages and keep it on hand to use as a snack or dessert. If you are unable to purchase good quality mochi in your area (Grainaissance makes mochi on the West Coast), you can make your own. It's a wonderful activity for the entire family.

2 cups sweet rice 3 cups spring water pinch of sea salt per cup of rice

Pressure cook as you would regular rice. Release the pressure and place rice in a large wooden bowl. Using a large wooden pestle, pound the rice vigorously until all the grains are broken and the rice becomes quite sticky. This will take some time. Occasionally, wet your pestle with water and sprinkle a few drops on the rice to keep it from sticking. When the rice has been pounded, wet your hands and form the mochi dough into small pieces (what you can hold in one hand), and place them on a cookie sheet that has been oiled or dusted with kinako or rice flour. Let it sit for awhile until it becomes firm.

Mochi Puffs

Brush the skillet with sesame oil (we prefer an iron skillet). Use several pieces from the cookie sheet or cut the purchased mochi into 2-inch squares. Place in the skillet and cover. Cook over low to medium flame until it expands and puffs up. (You will have to check it frequently). You may turn it over and brown the other side or eat it as is. Drizzle barley malt over it for a rich dessert or add a few drops of shoyu and wrap in toasted nori for a different taste.

Mochi Waffles with Apricots These light, fluffy waffles are best made in a Belgian waffle iron. Children love them, and parents will too.

16 ounces of mochi sesame oil Sauce 1 cup apricots (fresh or dried) 1/4 cup barley malt or rice syrup 11/2 cups spring water pinch of sea salt 2 teaspoons kuzu

Heat waffle iron and brush with sesame or corn oil. Cut mochi into small squares or strips (1/4-inch to 1-inch to a side) and place on waffle iron with a little space between them. Close lid and wait 3 to 4 minutes. Waffles are done when mochi puffs up and comes away from the waffle iron easily.

To prepare sauce, cook fruit until soft, thicken with kuzu dissolved in a small amount of cold water, and simmer for a few more minutes. Add sweetener to taste.

For variety, serve waffles with strawberries, blueberries, or other fruit or with barley malt syrup (consisting of 1 part barley malt and 1 part water heated together), apple butter, or other naturally sweet topping.

Sushi Rolls

These delicious, small spirals of seasoned rice are made with vegetables, tofu, tempeh, noodles, or other ingredients and enclosed with paper-thin strips of nori seaweed. Properly made, sushi is very delicious and is customarily served with shoyu, grated ginger and wasabi, Japanese horseradish.

1 sheet nori 1 cup cooked brown rice (approximately) 1 carrot, cut in 1/4-inch lengths oil-sautaed tempeh, cut into thin strips 2 scallions, cut in 8-inch strips umeboshi paste or sauerkraut

Blanch the carrot strips and scallions in boiling water for 1 to 2 minutes. Remove and let them cool. Toast the nori by moving it over a medium flame for a few seconds until it turns green. Place the nori on a flat bamboo sushi mat. Rinse your hands with water to prevent the rice from sticking and spread the rice evenly over the nori leaving about 1/2 to 1 inch along the top end of the nori and 1/4 inch at the bottom.

With your fingers, make a lengthwise groove in the center of the rice. Slice a carrot into long strips about 1/4-inch thick. Place the carrots, tempeh, and scallion greens into the groove you have made in the rice. Spread the ume paste or sauerkraut along the entire length of the vegetables.

Roll the sushi mat up, pressing firmly against the rice. Make sure the vegetables are in the center of the roll.

To cut, moisten a sharp knife and cut the sushi roll in half and then each half into 2 or 3 pieces. The nori may tear or the rice stick to the knife if the blade is not sharp and wet.

After slicing, arrange the rounds on a platter or serving bowl. The cut side with rice and vegetables should be facing up.

Serve with shoyu as a dipping sauce and fresh grated ginger and a dab of wasabi.

Japanese-Style Sushi Rolls: Traditional favorites from Japan include rice combined separately with cucumber (kappa-maki), kanpyo (dried gourd), umeboshi plums, natto, chrysanthemum leaves, or tofu skin (yuba).

California-Style Sushi Rolls: On the West Coast sushi made with avocado and seafood, including crab, shrimp, and lobster, is very popular. We prefer sushi with tempeh or seitan to these high-cholesterol favorites, though Bizen, our local Japanese natural foods restaurant, serves a Buddha roll with lotus tempura that is scrumptious.