Hampton Anna Shillinghaw - Grain bowls: bulgur wheat, quinoa, barley, rice, spelt, and more

THE ONLY TOOLS YOU NEED FOR THIS BOOK CONTENTS Ancient grains are making their way back into the modern-day diet, which is great news for health-inspired home cooks. They have always been around, but until recently were most enjoyed in the processed form, removing the much-needed vitamins, minerals and antioxidants from our diet. Nowadays, you can readily find whole grains like spelt, freekeh and barley, and easily incorporate them into your very own meal in a bowl. The grain bowl offers convenience while still using good-quality ingredients and also offers solutions to special dietary needs. Gluten-free grains, such as buckwheat and rice, are helpful for those with gluten intolerance and coeliac disease. Ranging from light in texture and flavour, such as bulgur and freekeh, to heartier and chewier such as farro and wheat berries, there is a grain for every occasion. Ranging from light in texture and flavour, such as bulgur and freekeh, to heartier and chewier such as farro and wheat berries, there is a grain for every occasion.

Additional toppings such as fruits, vegetables and healthy proteins are so adaptable, making it easy to eliminate or swap items based on any fussy eaters in the family. This is an easy-to-prepare meal that can be eaten at work, on the go or for a casual dinner at home. In this book, you will master the techniques of making your perfect grain bowl. There are recipes for every appetite, including refreshing and light salads, filling vegetarian and vegan meals, as well as heartier bowls with meat and seafood. There are one-pot recipes such as stews and risottos as well as classic assembled grain bowls topped with dressings and sauces. All of them can be prepared in advance for quick, healthy meals that are far from boring.

Now lets get cooking!

Follow these simple instructions to use either the assembly or one-pot cooking method to make a delicious grain bowl in minutes. ALL ABOUT GRAINS Here is a handy guide to cooking grains, complete with tips and tools of the trade.There are many more grains out there to discover than those we focus on here a seemingly endless variety of rices, wheat and millet, to name a few. Our specialised list ranges from light to hearty in texture and flavour.Use this guide to dress up your grains with easy toppings, adding fresh textures and exciting flavours to your bowl in minutes. Packed with nutty grains and crisp greens, these grain salad bowls range from light and vegetarian to hearty and meaty. There is enough variety to appeal to any and every appetite.
Time: 15 minutes serves 2 50 g (2 oz) raw curly kale, thinly sliced sea salt and freshly ground black pepper 1 teaspoon olive oil 1 tablespoon lemon juice 200 g (7 oz) cooked spelt (90 g/3 oz uncooked) 120 g (4 oz) cherry tomatoes, halved 125 ml (4 fl oz) 2 tablespoons Parmesan, shaved try also with kamut method Massage the kale with the salt, pepper, olive oil and lemon juice, then marinate for 5 minutes. Divide the spelt, kale and cherry tomatoes evenly between 2 bowls. Drizzle with dressing and season. Top with the shaved Parmesan.

Time: 15 minutes

serves 2 150 g (5 oz) cooked prawns (shrimp), chopped 75 g (2 oz) butterhead lettuce, torn 1 cucumber (50 g/2 oz), sliced 24 tablespoons 250 g (9 oz) cooked buckwheat (90 g/3 oz uncooked) sea salt and freshly ground black pepper a sprig of dill, finely chopped, to garnish try also with barley method Toss the prawns, lettuce and cucumbers with 23 tablespoons of the Dill Yoghurt in a large bowl. Divide the buckwheat evenly between 2 bowls and top with the prawn salad. Top with more yoghurt, if desired. Season and top with extra dill. Time: 15 minutes serves 2 190 g (7 oz) cooked kamut (80 g/3 oz uncooked) 125 g (4 oz) green beans, blanched and sliced 150 g (5 oz) tinnned tuna, drained and flaked 2 medium hard-boiled eggs, chopped 23 tablespoons sea salt and freshly ground black pepper try also with spelt method Divide the kamut evenly between 2 bowls. Top with the green beans, flaked tuna and chopped eggs.

Drizzle with the dressing and season. Time: 15 minutes