WHOLE GRAINS FOR GOOD HEALTH
Whole grains and seeds are an excellent source of complex carbohydrates. Their bran, germ and endosperm are intact and not removed by a refining process like flour, so all their natural vitamins, minerals, fiber and protein remain. Numerous studies show the more intact the grain or seed, the slower it metabolizes and the better it is for maintaining stable blood sugar.
Anatomy of a kernel of grain:
Bran – protective outer layer contains the most fiber. It provides iron, zinc, magnesium, phosphorus and the three B vitamins – niacin, thiamin and riboflavin
Endosperm – located beneath the bran is the source of carbohydrates and protein and also has small amounts of minerals and vitamins
Germ – inside the endosperm, containing most nutrients – niacin, thiamin, riboflavin, selenium, magnesium, phosphorus, iron, zinc, some protein and fat and oil-rich vitamin E.
COOKING BASICS
- Rinse all grains before cooking by covering with cold water and drain several times until the water is clear.
- Bring grains and water or broth to a boil, then reduce heat to simmer and cover tightly. Don’t lift lid to peek until you think it is done because it interferes with the steaming process.
- Never stir grains while cooking because it destroys the steam vents that develop and makes grains sticky and gluey.
- If water remains after the grains are tender, simply drain it off. If the grain is hard or dry, add a little water and cook for a few more minutes.
- For fluffy grains, lift gently and separate with a fork. For a firmer texture, let stand a few minutes after removing from heat, covered with a dish towel.
GRAIN COOKING CHART
GRAIN GRAIN TO LIQUID PREPARATION* CHARACTERISTICS
Amaranth 1 : 2 ½ Simmer 25-30 minutes Sticky and sweet.
Barley 1 : 4 Pre-soak 6-8 hours, High fiber, good in
hulled simmer 90-120 minutes salads and soups.
Barley 1 : 3 Simmer 1 hour. If pre- Less chewy and
Pearled soaked, cook 15 minutes cooks faster.
Buckwheat/ 1 : 2 Simmer 15 minutes, covered Not wheat, a fruit
Kasha Let stand 5 minutes seed with no gluten
Bulgur 1 : 1 ½ Pour boiling water over and Whole wheat. Use for
Soak 30-40 minutes, no cooking tabouli or served hot.
Flakes: barley, 1 : 3 Add to boiling water, Make porridge or stir
Kamut, rye or spelt simmer 30 minutes into muffin batters.
Kamut, whole 1 : 3 Presoaked simmer 30 minutes Buttery, chewy, wheat
1 : 4 Unsoaked, simmer 75 minutes free.
Millet 1 : 2 Simmer 20 minutes, remove Nutty easily digestible
Heat and let stand 10 minutes wheat free.
Oat groats 1 : 3 Simmer 50-60 minutes Heartier more rustic than oatmeal.
Polenta/yellow 1 : 4 ½ Whisk into boiling liquid Partly refined. Good
Corn grits stir constantly 5-10 minutes. with greens, eggplant,
Cover and let stand. tomatoes & cheese.
Quinoa, white 1 : 2 Rinse well, cover and simmer High in protein, light
or red 10-15 minutes. Let stand 10 texture. Mix with
minutes. Fluff and serve. other cooked grains.
Rice 1 : 2 Add to boiling water. Simmer Lots of varieties
Covered 30-50 minutes. Fluff
Spelt, whole 1 : 2 ½ Soak overnight, simmer More protein than
50-60 minutes. wheat and tolerated
by many with wheat
sensitivities.
Teff 1 : 3 ½ Simmer 15-20 minutes, covered Makes creamy, sticky
porridge, high in iron
Wheat berries, 1: 3 Soak overnight, simmer 50-60 Sturdy side dish,
Minutes. great in salads.
Wild rice 1 : 3 45-70 minutes Seed of marshy grass
Low fat, high fiber
and protein.
*Important to soak grains before cooking to make them more easily digestible. Cooking times and liquid are approximates. Always check for doneness 5 minutes before shortest cooking specified times. Using chicken of vegetable broth will increase flavor and vitamins of grains.