Grains
Grains are an essential part of a balanced diet, providing long-lasting satiety and high nutritional value. They are rich in fiber, complex carbohydrates, plant-based protein, and micronutrients necessary for the body’s proper functioning. In cooking, grains are used to prepare main and first courses, casseroles, desserts, and even salads. Learn more about other salad ingredients in a separate section.
Different Types of Grains
Wheat Grains: A Versatile Culinary Base
Wheat grains are the most common type of cereal product, including semolina, bulgur, couscous, wheat groats, and arnautka. They are made from different varieties of wheat and have a soft texture, neutral taste, and the ability to absorb liquid quickly. These properties make wheat grains widely used in preparing porridges, side dishes, casseroles, salads, and complex meals. Semolina is usually used in sweet breakfasts, desserts, soufflés, or puddings, as well as in baked goods. Bulgur is a traditional ingredient in Middle Eastern cuisine, particularly in tabbouleh salad, vegetable pilafs, and baked dishes. Couscous cooks quickly and suits light lunches, often served with stewed vegetables, spices, or sauces. Wheat grains contain gluten, so they are not suitable for people with celiac disease, but otherwise they are a good source of carbohydrates and some protein. They pair well with vegetables, spices, herbs, and animal-based products. For instance, bulgur or couscous with stewed vegetables is a complete dish rich in fiber and vitamins, ideal for everyday meals.
Buckwheat: A Nutritious Classic of Ukrainian Cuisine
Buckwheat is one of the most nutritious grains, technically not a cereal crop but widely used as one. It is rich in plant-based protein, magnesium, iron, B vitamins, and antioxidants. Because of this, buckwheat is considered one of the healthiest grains for daily consumption, especially for people with high energy needs or on a dietary regimen. Buckwheat groats are cooked into fluffy porridge, casseroles, side dishes, added to soups, and even salads. Buckwheat flour is also used for making pancakes, fritters, and gluten-free bread. Roasted buckwheat (kasha) is the most common form, with a rich, nutty flavor and aroma. Green buckwheat, which is less processed, is used in raw or vegan diets – it is either sprouted or soaked in hot water. Buckwheat pairs well with a wide range of ingredients – from milk to meat, vegetables, mushrooms, and herbs. In classic recipes, it is served with fried onions, gravies, meat patties, or stewed dishes. For example, buckwheat porridge with sautéed vegetables and a spoon of oil is not only delicious but also nutritious – especially for vegetarian or fasting menus.
Rice: A Universal Ingredient in Global Cuisine
Rice is one of the oldest and most widely known grains used in world cuisines. There are many types: long-grain (basmati, jasmine), medium-grain, short-grain, brown, wild, and others. Its flavor, aroma, liquid absorption, and culinary application depend on the processing method. Rice provides complex carbohydrates, small amounts of protein, potassium, phosphorus, and B vitamins. It is indispensable in cooking – used in pilafs, risottos, sushi, paella, side dishes, soups, salads, and even desserts (rice pudding, milk porridge). Its versatility allows it to be used in both savory and sweet dishes – with meat, fish, vegetables, spices, or dairy products. White polished rice cooks quickly and has a delicate taste, brown rice retains more fiber and nutrients, and wild rice has a firm texture and nutty aroma. Rice pairs excellently with proteins, fats, and greens – especially in recipes that require sauce or gravy absorption. For example, classic vegetable pilaf or chicken curry showcases rice as a base flavor carrier. In many traditional recipes, rice is cooked together with meat, resulting in hearty and balanced main dishes.
Corn and Millet Grains
Corn and millet grains are traditional cereal products with bright flavor, vivid color, and high energy value. Cornmeal provides slow-digesting carbohydrates, vitamins A, E, B group, as well as iron and magnesium. It is gluten-free and suitable for people with intolerance. Millet is rich in potassium, silicon, phosphorus, and has an alkaline effect that supports digestion and metabolism. Corn porridge is a national dish in many regions – from mamaliga in Moldova to polenta in Italy. It can be sweet or savory, served with cheese, vegetables, meat, or sauces. Millet porridge is traditionally cooked in water or milk, served with butter, dried fruits, or fried onions. Both grains are suitable for casseroles, pies, puddings, and even breading. Their key feature is the ability to form a tender yet firm texture after cooking, making them easy to slice or shape. They absorb the aromas of other ingredients well and provide a comforting, homestyle texture. For instance, millet casserole with dairy products is a nourishing, soft, and aromatic dish for the whole family.
Other Popular Grains: Oats, Pearl Barley, Barley Groats
In addition to traditional cereals, less common but highly nutritious grains like oats, pearl barley, barley groats, spelt, sorghum, and others are widely used in cooking. Oats are rich in soluble fiber (beta-glucans), which help lower cholesterol and stabilize blood sugar levels. They also provide protein, iron, and magnesium, and their tender texture is perfect for breakfasts, casseroles, and desserts. Pearl barley, made from barley, has a firm structure that remains even after long cooking. It’s often used in soups, stews, pilafs, or as a side dish. It’s rich in B vitamins, phosphorus, and selenium. Barley groats are a less processed version of barley that cook faster and have a creamy consistency. They can be used in both sweet and savory recipes. These grains are suitable for various types of dishes – as a base, thickener, or additional component. They go well with milk, fruits, vegetables, meat, and sauces. For example, oatmeal with eggs and cheese can be more than just breakfast – it’s an interesting variation for savory cookies or casseroles. Pearl barley fits perfectly in hearty soups and stewed dishes.