Cooking with Whole Grains—Bulk Basics


Natural Foods:  Cooking with Whole Grains-Bulk Basics
Well for Life

Grains are such a good source of nutrition.  They provide the body with a high- quality, sustaining energy and contain essential enzymes, iron, dietary fiber, Vitamin E and B-complex vitamins. Check out the follow basics to cooking some of the grains found in our bulk department.

*  Use a 2:1 ratio of water for rices, oats, barleys, buckwheat (kasha), bulgar (cracked wheat), millet, quinoa. Wild Rice usually has a ratio of 4:1; Wheat and Rye berries have a 3:1; Cous Cous is usually 1:1. 

*  Rinse grains using a fine mesh strainer. Quinoa contains a natural insecticide called saponin that has a bitter taste which is removed with rinsing. 

*  Soaking grains is optional, but encouraged to improve digestibility and decrease cooking time. Soaking grains so that they sprout also increases nutritional value.

*  Do not use salt with kamut, amaranth, or spelt as it interferes with their cooking time.

*  Boiling the water before adding grains will keep the grains from becoming mushy and keep them separated.

*  Use a rice cooker for perfectly cooked grains. Stove top cooking times can vary depending on how strong the heat is. 

See www.wholegrainscouncil.org for recipes, tips and storage information.

 

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http://www.raleys.com/www/feature/natural_foods.jsp?featureid=2893266

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Comments   To add your comments, please log in.

Thank you! Somehow I have a hard time figuring out water ratios with my grains and they end up soggy, or crunchy. This will help!

  Comment Number: 5559
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I like to cook up a cup of wheat berries and keep them on hand to make whole-grain salads with whatever veggies are on hand. Always an easy go-to!

  Comment Number: 5560
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