by: Healthy Living Coach, Kerri Roberts
Grains are a great source of nutritional support. Whole grains are one of the best sources of dietary fiber. They are an excellent source of the B-vitamin complex necessary for healthy nerves. So if you’re nervous, eat up! Most interestingly and importantly because whole grains are so complete, incorporating more good quality grains into your diet helps balance your body and your life.
Creating great grains:
- Measure the grain and check for bugs or unwanted material and rinse in cold water.
- At this point, you may soak grains for six to eight hours, which will make them more digestible and reduce cooking time. (Soaking is optional.)
- Drain the grains and discard the soaking water.
- Add grains to recommended amount of water and bring to a boil.
- A pinch of sea salt may be added to all grains but amaranth, kamut, spelt, and wheat berries (it interferes with cooking time).
- Reduce heat, cover and simmer for the recommended time.
|
1 cup grains |
water |
Cooking time |
|
amaranth |
2-1/2 cups |
20 minutes |
|
brown rice |
2 cups |
50 minutes |
|
barley (pearled) |
2-3 cups |
1 hour |
|
barley (hulled) |
2-3 cups |
1-1/2 hours |
|
bulgur |
2 cups |
20 minutes |
|
buckwheat (kasha) |
2 cups |
20 minutes |
|
cornmeal (polenta) |
3 cups |
15 minutes |
|
couscous |
1 cup |
5 minutes |
|
kamut |
3 cups |
5 minutes |
|
millet |
2-3 cups |
30 minutes |
|
oats (whole groats) |
3 cups |
1-1/2 hours |
|
oatmeal (rolled oats) |
3 cups |
30 minutes |
|
quinoa |
2 cups |
20 minutes |
|
rye berries |
3 cups |
2-1/4 hours |
|
spelt |
3 cups |
2 hours |
|
wheat berries |
2-3 cups |
1 hour |
|
wild rice |
2 cups |
1 hour |
**All liquid measures and times are approximate. It’s a good idea to check grains halfway through and towards the end of cooking time to determine if they are done or more liquid is needed. If too much liquid has been added, remove lid and boil off excess.
You can change the texture of grains like quinoa, millet, and buckwheat with different cooking methods. Bringing the liquid to boil before adding grain will keep the grains separate, like rice. Boiling grain and liquid together creates a softer, more porridge-like consistency.
Cooked grains keep very well, and some grains take considerable time to cook. For this reason, busy cooks can plan to cook extra grain to have on hand for later in the week. To reheat cooked grain, simply add a bit more liquid and reheat gently on the stove.