Cooking with Whole Grains
Published: 10/03/2016
Cooking with Whole Grains from the Whole Grain Council
Whole grains offer so many health benefits: Reduces stroke risk, reduces risk of type 2 diabetes, reduces heart disease risk, helps maintain healthy weight, reduces risk of asthma, promotes healthy blood vessels, reduces risk of inflammatory disease, and promotes healthy blood pressure, among other benefits.
Grain Pilaf:
Brown small bits of onion, mushroom and garlic in a little oil in a saucepan. Add grain and cook briefly, coating the grains in oil. Then add broth in the amount specified below, and cook until all liquid is absorbed.
For my Master Pilaf Recipe using various grains go here.
Important: Time Varies
Grains can vary in cooking time depending on the age of the grain, the variety, and the pans you're using to cook. When you decide they're tender and tasty, they're done. If the grain is not as tender as you like when"time is up," simply add more water and continue cooking. Or, if everything seems fine before the liquid is all absorbed, simply drain the excess.
Collect Whole Grain Recipes
Lemon Farro and Brussels Sprouts
Lentil and Barley Soup
Maria's Quinoa with Black Beans and Corn
Maria Faires Meatless Quinoa Vegetable Lasagna
Quinoa Duo with Vegetable Melange from Trader Joe's
Recipes: Quinoa with Celery and Mushrooms and Tilapia with Chile Lime Butter
Master Grain Pilaf Recipe
Simple Black Beans and Barley or Farro
Shortcut
A shortcut is to cook whole grains in big batches. Grains keep 3-4 days in your fridge and take just minutes to warm up with a little added water or broth. You can also use the leftovers for cold grain salads (just toss with chopped veggies, dressing, and anything else that suits your fancy), or toss a few handfuls into some canned soup. Cook once, and then take it easy.
Prepare Ahead and Freeze Whole Grains
The trick to freezing grains is to attempt it with heartier grains, avoiding tiny grains like teff and amaranth which do not freeze well. Brown rice, freekeh, farro, millet, wheat or spelt berries, and brown rice freeze well. Go to my blogpost here for details.
To 1 cup | Add this much | Bring to a boil, | Amount |
Amaranth | 2 cups | 15-20 minutes | 2 1/2 cups |
Barley, hulled | 3 cups | 45-60 minutes | 3 1/2 cups |
Buckwheat | 2 cups | 20 minutes | 4 cups |
Bulgur | 2 cups | 10-12 minutes | 3 cups |
Cornmeal (polenta) | 4 cups | 25-30 minutes | 2 1/2 cups |
Farro | 2 1/2 cups | 25-40 minutes | 3 cups |
Kamut grain | 4 cups | soak overnight then | 3 cups |
Millet, hulled | 2 1/2 cups | 25-35 minutes | 4 cups |
Oats, steel cut | 4 cups | 30 minutes | 3 cups |
Pasta, whole wheat | 6 cups | 8-12 minutes (varies by size) | varies |
Quinoa | 2 cups | 12-15 minutes | 3 cups |
Rice, brown | 2 1/2 cups | 25-45 minutes (varies) | 3 cups |
Rye | 4 cups | soak overnight then | 3 cups |
Sorghum | 4 cups | 25-40 minutes | 3 cups |
Spelt berries | 4 cups | soak overnight then | 3 cups |
Teff | 3 cups | 20 minutes | 2 1/2 cups |
Wheat berries | 4 cups | soak overnight then | 2 1/2 cups |
Wild rice | 3 cups | 45-55 minutes | 3 1/2 cups |
Categories: Food
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