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Great Grains Print E-mail
Written by Institute for Integrative Nutrition   
Whole grains can be a source of nutritional support. They are one of the best sources of dietary fiber. They are an excellent source of the B-vitamin complex necessary for healthy nerves.

 

Creating great grains:
  1. measure the grain and check for bugs or unwanted material and rinse in cold water
  2. you may soak grains for six to eight hours, which will make them more digestible and reduce cooking time (soaking is optional)
  3. drain the grains and discard the soaking water
  4. add grains to recommended amount of water and bring to a boil
  5. a pinch of sea salt may be added to all grains except amaranth, kamut, spelt, and wheat berries (it interferes with cooking time)
  6. 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
    20 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 oats)
    3 cups
    1-1/2 hours
    oats (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.
 
Thank you Institute for Integrative Nutrition for this article.