Whole Grain Cooking Guide

8/3/2019 Whole Grain Cooking Guide

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Created 07/28/2009 - 3:39pm

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Easy cooking instructions for 9 healthy whole grains.

Trying to eat more whole grains? Keep trying! Grains provide a healthy boost of vitamins,minerals, fiber, antioxidants and phytonutrients. Grains are also rich in carbohydratesthebodys main fuel supplyso we need a fair amount daily (despite what low-carb/no-carb gurussay).

The key is to keep portions moderate and skew strongly to whole-grain versions as often as youcan. While the government guidelines urge you to make half of your grains whole, we say aimfor making most, if not all, of your grains whole. Youll feel fuller longer, since whole grains andfiber take longer to digest.

The first place to look for whole grains, especially more common ones like bulgur and barley, is

near rice at most markets. Less common grains can be found in the bulk bins at well-stockedsupermarkets and natural-foods stores. Here are some shopping tips and basic prep andcooking instructions.

Standard Image:Savory Millet Cakes [1]

Barley

Barley is available pearled (the bran has been removed) or quick cooking (parboiled).Technically neither are whole grains but nutritionally speaking they count toward your

whole-grain servings because of their high fiber content.

To Cook: Pearl barley

Bring 1 cup barley and 2 1/2 cups water or broth to a boil. Reduce heat to a simmer; cook,covered, until tender and most of the liquid has been absorbed, 40 to 50 minutes. Let stand 5minutes. Makes 3-3 1/2 cups.

Per 1/2-cup serving

e Grain Cooking Guide http://www.eatingwell.com/p

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97 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrate; 2 g protein; 3 gfiber; 2 mg sodium; 73 mg potassium.

To Cook: Quick-cooking barley

Bring 1 3/4 cups water or broth to a boil; add 1 cup barley. Reduce heat to a simmer; cook,covered, until tender, 10 to 12 minutes. Makes 2 cups.

Per 1/2-cup serving


Brown Rice

Brown rice has been minimally processed, just enough to sort and remove the inedible outerhusk, leaving the nutritious outer bran layer intact. You can find brown versions of most types ofrice, including short-,medium- and long-grain, jasmine and basmati.*

To Cook:

Bring 1 cup rice and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer,covered, until tender and most of the liquid has been absorbed, 40-50 minutes. Let stand 5minutes, then fluff with a fork. Makes 3 cups.

Per 1/2-cup serving

108 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrate; 3 g protein; 2 g

fiber; 5 mg sodium; 42 mg potassium.*You can also find quick-cooking or instant brown rice, which is ready in 5-10 minutes. Followcooking instructions on the package.

Bulgur

Bulgur is available in fine, medium and coarse textures. (If itsnot labeled, its usually fine ormedium.) Unless a recipe calls for a specific texture, any type can be used. Dont confusebulgur with cracked wheat, which is simply thatcracked wheat. Cracked wheat must becooked for up to an hour; bulgur is cracked wheat thats been parboiled so it simply needs tosoak in hot water for most uses.

To Cook:

Bring 1 cup bulgur and 1 1/2cups water or broth to a boil. Reduce heat to low and simmer,covered,until tender and most of the liquid has been absorbed, 10-15 minutes.Or pour 1 1/2cups boiling water or broth over 1 cup bulgur. Let stand,covered, until l ight and fluffy, about 30minutes. If all the water is not absorbed let the bulgur stand longer, or press it in a strainer toremove excess liquid. Makes 2 1/2-3 cups.

Per 1/2-cup serving:


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Farro

Farro (or Emmer) is usually sold in the U.S. semi-pearled (sometimes labeled semiperlato),meaning some of the bran layer has been removed. If you find farro that is not semi-pearled, itneeds to be soaked in water overnight before cooking and will need to cook for 30 to 45 minutesmore to become tender. Farro has a satisfying chewy texture and nutty flavor. It can be used inbaked goods and soups.

To Cook:

Bring 3 cups water or broth and1 cup farro to a boil. Stir, reduce heat to a simmer andcook,uncovered, until the farro is tender, 15 to 25 minutes. Drain. Makes 3cups.


111 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrate; 4 gprotein; 3 gfiber; 0 mg sodium; 139 mg potassium.

Millet

Millet is hulled (the outer husk has been removed and the grain isleft intact), leaving tiny yellowballs. Toasting millet in a large dry skillet over medium heat for 4 minutes before cooking helps itretain its shape. It does not contain gluten, so may be tolerated by some people with celiacdisease.

To Cook:

Bring 2 1/2 cups water or broth to a boil; add 1 cup millet. Reduce heat to low and simmer,covered,until tender, 20-25 minutes. Makes 3 cups.



Quinoa

Quinoa is a delicately flavored grain that was a staple in the ancient Incas diet. Toasting thegrain before cooking enhances its flavor and rinsing removes any residue of sapon in, quinoasnatural,bitter protective covering.

To Cook:

Bring 2 cups water or broth to a boil; add 1 cup quinoa. Reduce heat to a simmer, cover andcook until the l iquid has been absorbed, 15 to 20 minutes. Fluff with a fork. Makes 3 cups.


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111calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 20 g carbohydrate; 4 g protein; 3 gfiber; 6 mg sodium; 159 mg potassium.

Spelt

Spelt is a cereal grain with a mild nutty flavor and a relatively high protein content.

To Cook:

Bring 2 cups water or broth to a boil; add 1 cup spelt. Reduce heat to low and simmer, covered,until tender, about 1 hour. Makes 3 cups.



Wheat Berries

Wheat berries of any variety (hard, soft, spring or winter) can be used interchangeably. Labelingis inconsistentyou may find them labeled hard red winter wheat without the words wheatberries. Some recipes instruct soaking overnight, but we found it unnecessary.

To Cook:

Sort through wheat berries carefully, discarding any stones, and rinse with water. Bring 4 cups

water or broth and 1 cup wheat berries to a boil. Reduce heat to a simmer, cover and cook,stirring occasionally, until tender, but still a little chewy, about 1 hour. Drain. Makes 2 1/4 cups.



Wild Rice

Wild rice, a staple of Native Americans in Minnesota, is not a rice at all, but rather the onlyaquatic-derived grain native to North America.*

To Cook:

Cook 1 cup rice in a large saucepan of lightly salted boiling waterat least 4 cupsuntiltender,45-55 minutes. Drain. Makes 2-2 1/2 cups.



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*You can also find "quick" wild ricea whole-grain rice that cooks in less than 30 minutesor"instant" wild rice that's done in 10 minutes or less. Follow cooking instructions on the package.

What exactly is a whole grain?

Grains are made up of three parts: the bran, germ and endosperm. The bran is the high-fiberouter coating. The germ is the protein- and nutrient-dense portion. The endosperm is a sourceof carbohydrate along with some protein. A grain is whole if these three parts have been leftintact. If its processed (e.g., cracked, rolled or cooked), its still considered a whole grain if itretains its original balance of nutrients. When grains are refined the bran and germ areremoved(taking many nutrients with them), leaving just the endosperm. Examples of a refinedwhole grain are white flour or white rice (though usually white rice is enriched to replace some ofthe nutrients stripped during processing).

Related Content Group 1

Related Content Title 1:Related Recipes

Related Links 1:Cheap Healthy Rice Recipes [2]Easy Quinoa Recipes [3]Easy Wheat Berries Recipes [4]Grab-and-Go Whole-Grain Breakfasts [5]Hearty Barley Recipes [6]Hearty Bulgur Recipes [7]High-Fiber Whole-Grain Recipes [8]Side Dish Recipes for Whole Grains [9]

Cooking Guides Recipes & Menus - Whole Grains

Source URL: http://www.eatingwell.com/healthy_cooking/healthy_cooking_101/shopping_cooking_guides

/whole_grain_cooking_guide

Links:

[1] http://www.eatingwell.com/sites/default/files/whole_grain_guide.jpg

[2] http://www.eatingwell.com/recipes_menus/recipe_slideshows/cheap_healthy_rice_recipes

[3] http://www.eatingwell.com/recipes_menus/recipe_slideshows/easy_quinoa_recipes

[4] http://www.eatingwell.com/recipes_menus/recipe_slideshows/easy_wheat_berries_recipes

[5] http://www.eatingwell.com/recipes_menus/recipe_slideshows/grab_and_go_whole_grain_breakfasts

[6] http://www.eatingwell.com/recipes_menus/recipe_slideshows/hearty_barley_recipes[7] http://www.eatingwell.com/recipes_menus/recipe_slideshows/hearty_bulgur_recipes

[8] http://www.eatingwell.com/recipes_menus/recipe_slideshows/high_fiber_whole_grain_recipes

[9] http://www.eatingwell.com/recipes_menus/recipe_slideshows/side_dish_recipes_for_whole_grains


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Whole Grain Cooking Guide