How do you prepare your cereals?
The cooking by absorption (or reduction) is the simplest not to disperse part of their nutritional value in the cooking liquid, and allows not to abuse the fats.
Which cereals do you prefer?
It is important to favor whole grains, they are intact and consequently still alive, we could also make them sprout (the dehulled or semi-wholegrain cereals do not contain all the initial nutrients anymore). Try them all, vary your diet every day, every cereal has important nutritional characteristics for our health.
What steps to follow during the preparation of cereals?
WASHING – All whole grains should be washed very well before cooking. Put them in a narrow mesh strainer and wash them under running water.
OPTIONAL SOAK – If you have never eat whole grains, soak their beans for at least 2 hours before cooking will help you get used to their consistency, halve the cooking time and at the same time “activate” all their nutrients. The preventive soaking of 4/8 hours makes the jelly-like consistency of amaranth and the herbaceous / bitter aftertaste of quinoa disappear. This procedure can be used for all whole grains, soaking is a “pregermination” phase of the cereal and is only possible with whole grains still alive.
CATEGORY SOAK – Some cereals must be categorically soaked for a few hours.
RINSING – It ‘s categorical never use the water of the soaking of cereals for their cooking because it contains substances that can be toxic to our body.
Drain the soaked cereals by pouring them into a narrow mesh strainer and wash them again under running water over the sink.
COOKING – The simplest cooking is the “reduction” one but some cereals can also be cooked as a normal “risotto”, toasting the cereal in a hot pan with extra virgin olive oil, then gradually adding a good stock until complete cooking. Cooking times in this way are extended by a few minutes.
On “reducing” cooking, the amount of water used to cook the cereals on the weight of the cereals is calculated.
During “reducing” cooking, the swelling cereals completely absorb the water in which they were immersed, in this way we do not have to drain them at the end of cooking and do not disperse all their nutrients.
Some cereals during “reduced” cooking must be immersed in cold water, others in boiling water.
The “reduction” cooking must be carried out at a very low flame in an always covered pan.
I have prepared for you the TABLE OF COOKING TO REDUCTION OF CEREALS IN BEANS consult it for each cereal I have indicated doses, temperatures and times.