Worldwide staples

Most societies around the world use the same basic food staples in their meals. This could be because it is all they have access to, but it could also be because these staples are quite tasty when used correctly.

Wheat

How To Cook Tender, Chewy Wheat Berries

https://www.thekitchn.com/how-to-cook-tender-chewy-wheat-berries-and-farro-cooking-lessons-from-the-kitchn-189553#post-recipe-9871

Ingredients

• 1 cup of wheat berries
• Salt
• Olive oil (optional)

Equipment

• Measuring cups
• Baking tray (optional)
• 2-quart saucepan with lid
• Strainer
• Bowl for tossing (optional)

Instructions

1. Toast the wheat berries (optional). Preheat the oven to 375°F.  Spread the wheat berries on a baking sheet and toast in the oven for about 10 minutes, or until lightly colored and aromatic.
2. Cook on the stovetop.  Transfer the wheat berries into a saucepan and add 3 cups of water and a big pinch of salt.  Bring to a boil, reduce heat to a simmer, and cover the pan.
3. Check for doneness.  At about 30 minutes, start checking for doneness by scooping out a few berries and carefully tasting after they’ve cooled a bit.  They should be chewy but not tough. If not quite done, continue cooking and check the wheat berries every 5 minutes. You may need to cook them up to 25 minutes longer depending on the exact variety of wheat berry you purchased and their age.
4. Drain.  Drain the berries in the strainer and transfer to a bowl.  Toss with a splash of olive oil and a pinch of salt.
5. Store in the refrigerator.  If not using right away, store the cooked wheat berries in a tightly covered container in the refrigerator for up to a week. Gently reheat in a frying pan over low heat until hot, or serve at room temperature.

Maize

Sautéed Fresh Corn

https://www.afamilyfeast.com/sauteed-fresh-corn/#tasty-recipes-22698

Ingredients

• 8 ears of corn on the cob
• 3 tablespoons unsalted butter
• 1 teaspoon kosher salt
• ¼ teaspoon freshly ground black pepper
• ½ teaspoon superfine sugar (optional)

Instructions

1. Husk the ears of corn, removing the husks and silk. Cut the kernels off each ear – see our How-To page here for some tips to make this easy to do.
2. In a large sauté pan, over medium-high heat, melt the butter. Add the corn and sauté – stirring frequently so that the corn cooks evenly in the pan. After about 6-7 minutes, start testing for doneness – you want the corn to be cooked but still crisp, not mushy.
3. When cooked, turn off the heat and sprinkle with salt, pepper, and sugar.

Rice

How to cook rice

https://www.delish.com/cooking/a20089653/how-to-cook-rice/

Ingredients

• 2 c. water
• 1 c. white long grain rice
• 1 tbsp. butter
• Kosher salt

Instructions

1. In a medium saucepan over medium heat, bring water to a boil. Add rice, butter, and a large pinch of salt.
2. Bring the pan back to a simmer then lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Remove from heat and let sit, covered, 5 minutes, then fluff with a fork and serve.

Potato

How to bake a potato

https://www.delish.com/cooking/recipe-ideas/a22553662/how-to-bake-a-potato-in-the-oven/

Ingredients

• 4 russet potatoes, scrubbed
• Extra-virgin olive oil
• Kosher salt
• Freshly ground black pepper

Instructions

1. Preheat the oven to 350°. Pierce potatoes all over with a fork. Rub with oil and season generously with salt and pepper.
2. Bake until potatoes are easily pierced with a fork, 1 hour to 1 hour 30 minutes.

Legumes

Mixed Legume Salad

https://www.soscuisine.com/recipe/mixed-legume-salad

Ingredients

• 4 cups bean mix (canned), rinsed and drained
• 2 cloves garlic, minced                      
• 1 green pepper, diced
• 1/4 cup extra virgin olive oil
• 3 tbsp  lemon juice, freshly squeezed
• 2 tbsp  Parsley and Garlic Base
• 1 pinch salt [optional]              
• ground pepper to taste [optional]                   
• 2 tbsp  Italian parsley, fresh, chopped [optional]

Instructions

1. Drain and rinse the bean mix, then place it in a salad bowl. Mince the garlic and dice the pepper, then add them to the salad.
2. In a small bowl, whisk together the olive oil, lemon juice, Parsley and Garlic base, salt, and pepper until it is emulsified. Pour over the salad and toss well to combine. Chill in the refrigerator for about 20 min.
3. Toss the chilled salad, sprinkle with chopped parsley, and serve.