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We offer our grains whole. In other words, nothing edible has been removed. Oftentimes, wheat or barley will be pearled to speed up the cooking time necessary to soften the grains. When these grains are pearled, the process removes the outer bran layer and the nutrients contained within. Sometimes, lentils will have their outer skin removed to expose their bright, colorful interior. You will notice our are a rather bland green-brown in color. But when you peel back their outer skin, you'll notice the bright color. The skin, as you'd suspect, contains valuable nutrients.
Besides keeping our grains in as whole a state as possible, we also have chosen to focus on older varieties. Many theorize that in the aggressive pursuit of breeding for uniformity, yield, and other agronomic characteristics, important qualities such as nutrition have inadvertently been lost in the process. More and more people are developing a wheat intolerance which may be attributed to the seed coming out of our modern breeding programs. We believe our grains are more nutritious and flavorful than modern varieties.
Though not all the varieties we are currently growing are older varieties, we are moving in that direction. At this point in time, it is difficult to find older varieties in large enough quantities to grow commercially, even at our small scale.
Before we get to the recipes, we should say a few words about whole grains in general. The modern way to utilize whole grains is through methods like quick-rise breads and cereals where the grain's form is a refined flour or a pearled or flattened kernel. Pre-industrial people, on the other hand, soaked or fermented their grains before consuming them. The reason for this is because all grains contain phytic acid in the bran layer. Untreated phytic acid can block the absorption of certain nutrients in the intestinal tract. Soaking and fermenting grains allows enzymes to break down and neutralize phytic acid. A diet high in unfermented grains is hard on the digestive mechanism which can lead to allergies, celiac disease, and chronic indigestion. Simply soaking whole grain for as little as seven hours in acidulated water (water where an acid like vinegar or lemon juice is added) can neutralize a large amount of phytic acid. Sourdough bread, pancakes, and biscuits; sprouted grains; and soaked grains cooked into porridge are all great ways to alleviate the negative effects of phytic acid.
That said, an occasional quick-rise cake or roasted wheat isn't out of line. The lesson here is that the majority of one's grains should be eaten after they've been soaked or fermented.
In addition to unwanted seeds in your grain, you may come across bits of soil or even a small rock. Before cooking any of your grain, spread it out on large shallow pan and pick out any undesired seeds, soil, or small stones. Some recommend rinsing your grains as well. We usually don't, but we'll leave that up to you.
Prairie Farro
Farro is often sold pearled, so it has less bran on the kernel. Our Prairie Farro is completely intact, so nothing has been removed from the kernel that would compromise any of the nutrients the grain has to offer. Its nutritional profile is similar to modern wheat except it is higher in protein, iron, phosphorus, zinc, and copper. It is a versatile grain that can be used in breads, crackers, and salads.
Sonora
Sonora can be used in any recipe that calls for wheat berries or whole wheat flour. It is the main ingredient in Prairie Heritage Farm's whole wheat sourdough Farmer Bread.
Slow Food USA has put Sonora wheat on its Ark of Taste, a catalog of food threatened by industrial standardization. More information can be found here.
Bronze Barley
Barley is an underrated grain, in my opinion, and is often classified as a lesser grain. In this country, the majority of barley grown is used for malt and animal feed. While there is nothing wrong with beer and fat animals, less barley in the human food supply means less opportunities for people to take advantage of this healthy grain.Barley is a very old grain, thought to be the first domesticated grain in the Near East. Along with farro, it was a staple in ancient Egypt.
Lentils
Lentils are thought to be the oldest cultivated legume. The plant is native to Southwest Asia.Lentils are one of the most nutritious legumes. They are high in phosphorus, calcium, potassium, zinc, iron, and vitamin B. They are high in protein and contain lysine, an essential amino acid. While lentils do not provide all the essential amino acids, combining them with cereals completes the amino acid requirements.
Recipes
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| Sausage and kale over Prairie Farro Pilaf |
And now, to the recipes (some of which are links, for recipes available on the web and others are recipes we've only found in print or are our own).
Farro Salad with Fresh Garden Vegetables, From Bluebird Grain Farms
Farro Caprese Salad, From Bluebird Grain Farms
Kale Market Salad
Farro (or Barley) with Bananas, Walnuts, and Dried Cranberries
*Barley can be substituted for the Farro and the other ingredients can be substituted for whatever you have in your cupboard.
Prairie Farro Pilaf
1 small onion, chopped
2 cloves garlic, minced
2 Tbs olive oil
1 cup Farro
2 1/2 cups broth
1 bay leaf
1. Saute onion and garlic until softened in oil in a deep pan or skillet.
2. Rinse Farro
3. Pour Farro into pan and saute until glossy and fragrant
4. Add in any spices and herbs you'd like to add and toast a little before adding broth
5. Pour in broth and cover
6. Simmer until Farro is tender and most of the water is absorbed (adding water as necessary.)
Vegetable, Lentil and Farro Bake
This recipe is adapted from the November-December issue of Mothering Magazine.
2 T olive oil ¾ cup uncooked lentils
1 medium onion, diced 1 tsp cumin
2 garlic cloves, minced 2 cups vegetable or chicken broth
2 celery stalks, diced 1 can tomatoes, with juice or 1 cup tomatoes, diced
2 carrots, diced 2 cups greens, chopped
1 cup farro or other wheat berries ½ cup Monterey Jack or Cheddar cheese, shredded
Preheat the oven to 325. In a Dutch oven, heat oil and sauté onion, garlic, celery and carrots until tender. Add farro, lentils and cumin and stir about 1 minute. Add broth, tomatoes, salt and pepper to taste and stir. Bake in the oven for 1 ½ – 2 hours, or until grain and lentils are done to your liking. Before serving, mix in cheese and greens, stir and bake another 15 minutes or so, until cheese melts.
Moist Cocoa Lentil Cake
1 1/4 cups lentil puree* 2 cups flour
1 1/2 cups granulated sugar 4 tablespoons cocoa
1 cup oil 1 1/2 teaspoons baking soda
4 large eggs 1/2 teaspoon salt
1 teaspoon vanilla
*To make lentil puree, bring to a boil 3/4 cup lentils in 2 cups of boiling water. Cover and simmer until lentils are soft. Drain, reserving the liquid. Add 1/4 cup of the lentil liquid back into the lentils. Puree in a blender or food processor. Yields about 1 3/4 cups. Excess puree can be frozen.
1. Preheat oven to 350 degrees. Grease and flour two 8" or 9" round cake pans.
2. Beat the sugar, oil, and eggs together for 2 minutes. Add the lentil puree and vanilla to the creamed mixture. Mix for 1 minute.
3. Sift the dry ingredients, add to the batter, and beat for 2 minutes on high speed.
4. Pour into prepared cake pans and bake for 30-35 minutes or until top springs back when touched lightly. Remove from oven and turn out onto cooling rack. Cool completely. Frost with your favorite icing.
Mushroom Barley Risotto, Bon Appétit | November 1997
Barley Risotto With Fennel
From Eating Well
1 large or 2 small fennel bulbs, cored and finely diced, plus 2 tablespoons chopped fronds
2 teaspoons fennel seeds 1/3 cup dry white wine
1 cup barley or short-grain brown rice 2 cups frozen French-cut green beans
1 small carrot, finely chopped 1/2 cup grated Parmesan cheese
1 large shallot, finely chopped 1/3 cup pitted oil-cured black olives, coarsely chopped
2 cloves garlic, minced 1 tablespoon freshly grated lemon zest
4 vegetable broth Freshly ground pepper to taste
1-1 1/2 cups water, divided
1. Coat a 4-quart or larger slow cooker with cooking spray. Crush fennel seeds with the bottom of a saucepan.
2. Combine the fennel seeds, diced fennel, barley (or rice), carrot, shallot and garlic in the slow cooker. Add broth, 1 cup water and wine, and stir to combine. Cover and cook until the barley (or rice) is tender, but pleasantly chewy, and the risotto is thick and creamy, 2 1/2 to 3 1/2 hours on high or low.
3. Shortly before serving, cook green beans according to package instructions and drain.
4. Turn off the slow cooker. Stir the green beans, Parmesan, olives, lemon zest and pepper into the risotto. If it seems dry, heat the remaining 1/2 cup water and stir it into the risotto.
5. Serve sprinkled with the chopped fennel fronds.
Serves 6.
Resources
Pitzer, Sara. Homegrown Whole Grains: Grow, Harvest & Cook Wheat, Barley, Rice, Corn & More. North Adams, MA: Storey Publishing, 2009.
Muir, Jenni. A Cook's Guide to Grains: Delicious Recipes, Culinary Advice and Nutritional Facts. London: Conran Octopus Limited, 2002.
McGee, Harold. On Food and Cooking: The Science and Lore of the Kitchen. New York: Scribner, 2004.
Fallon, Sally. Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats. Washington, DC: New Trends Publishing, 2001.
