The Great Vegan Grains Book: Celebrate Whole Grains with More than 100 Delicious Plant-Based Recipes * Includes Soy-Free and Gluten-Free Recipes!

387 Pages·2015·9.25 MB·English

“The Great Vegan Grains Book is not only informative, but full of deliciously unique and
beautifully photographed recipes that are sure to become a fixture in your meal lineup!
Celine and Tami share their immense knowledge of grains in a fun, casual, and incredibly
tasty way.”
—Rose Weitzner, M.D., managing director of the Vegan Trade Council
“In their new book, Celine and Tami show you that in order to add whole grains to your
diet you don’t have to stop at oatmeal or brown rice. The Great Vegan Grains Book is
packed with mouthwatering and unique, often internationally inspired, recipes that will
take you on a fantastic journey to explore the amazing world of amaranth, quinoa, spelt,
and other wonderful seeds and cereals.”
—Constanze Reichardt, founder of seitanismymotor.com
THE GREAT VEGAN
GRAINS BOOK
Celebrate Whole Grains with More Than 100 Delicious Plant-Based Recipes
CELINE STEEN & TAMASIN NOYES

CONTENTS
1 The Whole Story on Whole Grains
2 Eye-Opening Grains
3 Grain Mains for All Appetites
4 Super Side It with Grains!
5 Great Grain Soups and Salads
6 Spectacular Staples for Kitchen Ease
Acknowledgments
About the Authors
Index

1
THE WHOLE STORY ON WHOLE GRAINS
Grains have been a mainstay of the human diet throughout time and across cultures. As
societies shifted toward a less nomadic lifestyle, they began to plant grains—from
amaranth in Mexico, to barley in Egypt, to rye in Russia, to teff in Ethiopia, and so many
more. Whole grains are believed to be some of the earliest cultivated foods, and they have
been a vital component in sustaining life all around the world.
The popularity of whole grains is well deserved. Grains are delicious, highly nutritious,
and packed with fiber, protein, and other key nutrients.
We all have increasingly busy lifestyles, and naturally this is reflected in the ways we
cook. In this book, we have tried more than ever to offer you easy-to-prepare dishes that
don’t sacrifice flavor. Thanks to the diverse and delicious taste of whole grains, it’s easy to
use them as a backdrop for fresh vegetables, herbs, and spices, as well as in new and
unique ways.
What follows is a list of questions (and answers!) to help you get started in exploring a
diet richer in whole-grain, plant-based food.
WHAT MAKES A GRAIN A WHOLE GRAIN?
By definition, whole grains must retain their bran, germ, and endosperm in order to be
deserving of the whole grain designation. The bran is the fiber-rich outer layer of the grain
kernel. The germ is the nutrient- and protein-rich part of the grain. The endosperm is the
germ’s food supply and the largest part of the grain; it is carbohydrate rich and also
provides a bit of protein.
There are some exceptions to this three-part rule, however. Some grains, such as barley
and millet, need to have their inedible outer husks removed so that they’re easier to digest.
Such grains are still considered to be whole as they contain all the nutritional benefits
found in the original kernel form.
Pearled and semipearled grains, on the other hand, cannot be considered whole.
Although they offer the advantage of a much shorter cooking time, they are only slightly
healthier for you than refined grains because the polishing process removes the bran (the
outer layer) of the grain. Even more-refined grains, such as white rice, have the germ
removed along with the bran, which definitely turns them into un-whole-y grains.
While we’re clearly big fans of whole grains, we also think balance is key. Enjoy
refined grains, on occasion, if the mood strikes!
WHY EAT WHOLE GRAINS?