Jan Bilton: Separating the grains from cereals (+recipes)

Freekeh Patties with Capsicum Sauce

Is there a difference between grains and cereals? According to the Oxford Companion of Food, written by food historian Alan Davidson, "cereals are plants of the grass family whose seeds are used as food grains".

In their natural state, cereal grains are whole grains. However, cereal also refers to commercial breakfast cereals consisting of refined grains. Hence, there is a difference between grains and cereals.

Rolled oats or oat flakes porridge, one of the most common breakfast cereals, is highly nutritious. Credit is given to the American Quaker Oat Company that in 1877 steamed and rolled roughly cut oats allowing it to be cooked in a much shorter time. Although rolled oats are wheat-free, they do contain avenin; a protein which can adversely affect people with coeliac disease.

Freekeh - sometimes spelled frikeh - is a relatively new market "super grain" and is "green" wheat that is roasted and cracked. It has a nutty flavour and is highly nutritious but not gluten-free. In fact, the gluten helps to turn cooked freekeh which is then blended quickly into a mixture that can be formed into patties and pan-fried like burgers - excellent for vegetarians. Farro, spelt and kamut are other strains of ancient wheat, all of which are also available as flours.

Quinoa - pronounced keen-wa - has been used as a cereal for more than 5000 years and was regarded as a sacred food by the South American Incas. It is gluten-free and an excellent source of protein as well as B vitamins. It is a superb substitute for rice, especially as a risotto. Cook and combine with chopped raw veges and a low calorie dressing in salads. Or add to desserts and bakes.

RECIPES

FREEKEH PATTIES WITH CAPSICUM SAUCE

Delicious topped with capsicum sauce and served between crisp lettuce leaves.

1 cup freekeh
2 &1/2 cups water
1 medium onion, diced
1 green or red capsicum, seeded and diced
2 tbsp olive oil
3 large cloves garlic, crushed
1/2 cup coriander leaves and stems, chopped
1 large egg
1/2 cup panko breadcrumbs
Salt and pepper to taste
Flour for coating

Capsicum Sauce:
1 large roasted red capsicum from a jar
2-3 tbsp mayonnaise
Freshly ground black pepper to taste

Put the freekeh and water in a saucepan and bring to the boil. Simmer for about 25 minutes until the water is absorbed and the wheat tender. Cool.

Meanwhile, saute the onion and capsicum in half the oil until softened. Transfer to bowl and combine with the garlic, freekeh and coriander. Add the egg and process roughly in a food processor, until the mixture binds together. Add the breadcrumbs and seasonings. Refrigerate for 30 minutes.

Meanwhile, puree roasted capsicum and add enough mayo to make a sauce. Season.
Form the mixture into patties and lightly coat in flour. Lightly fry both sides in the remaining oil, turning the patties carefully. Serves 4.

ROLLED OATS CHEESECAKE CRUST

A wheat-free crust.
2 cups rolled oats
1/2 cup dessicated coconut
1/4 cup brown sugar
125g butter, melted

Set the oven to 200C. Lightly butter an 18cm spring-form cake pan.

Pulse the rolled oats in a food processor twice. Combine with the coconut and brown sugar in a bowl. Mix well. Add the melted butter and mix again.

Press evenly over the base and sides of the cake pan. Line with foil. Bake for 15 minutes. Remove the foil. Cool. Add your desired filling. Makes 1 x 18cm crust.

PEPPERDEW BITES

Excellent served as a nibble with drinks. Pepperdews are preserved, small, sweet, mildly hot peppers sold in jars near the olives at your supermarket.

3/4 cup quinoa
1& 1/2 cups water
2 spring onions, diced
1/3 cup diced drained pepperdews
2 cloves garlic, crushed
2 eggs, lightly beaten
Freshly ground black pepper to taste
2 tbsp sour cream
1 &1/2 cups grated tasty cheddar

Rinse the quinoa in cold water. Put in a saucepan with the water and bring to the boil. Simmer for about 15 minutes or until cooked. Cover and allow to cool. Fluff with a fork.
Meanwhile, set the oven to 180C. Lightly oil 24 non-stick mini-muffin holes.

Combine the quinoa and remaining ingredients in a large bowl. Place heaped tablespoons of the mixture in the muffin holes. Bake for 15-20 minutes until golden.
Cool for 5 minutes then remove from the muffin holes. Makes 24.

SPELT PANCAKES WITH KIWIFRUIT

1 cup each: spelt flour, light coconut milk
2 eggs, separated
1 tbsp canola oil
4 large kiwifruit, peeled and sliced
Maple syrup, to serve

Set the oven to 150C. Line an oven tray with baking paper.

Sift the flour into a bowl. Make a well in the centre and whisk in combined coconut milk and egg yolks, until the batter is smooth and bubbles form. Set aside for 20 minutes.
In a clean, dry bowl, whisk the egg whites into stiff peaks. Gently fold through batter.

Heat a small frying pan on high and brush with the oil. Spoon about 3/4 of a cup of batter into the pan. Cook for about 2 minutes or until bubbles appear on the surface. Flip and cook the other side until golden.

Transfer to prepared tray and keep warm in the oven. Repeat with remaining mixture.
Serve 2-3 pancakes a person topped with kiwifruit and maple syrup. Serves 4.