Do you ever forget how long you are supposed to cook grains? I do all the time! I usually am in mid-meal prep and have to google how much water and how long to cook my quinoa, brown rice or millet!
We have put together a ‘How to Cook Grains' guide for you to print out and easily have on hand to help you know how to cook your grains!
Whole grains have been a central element of the human diet since early civilization. They are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, Vitamin E, and B-complex vitamins. Because the body absorbs grains slowly, they provide sustained and high-quality energy.
Soaking grains for 7-10 hours prior to cooking is always a good idea too. You will reduce the phytic acid as well as make grains more digestible. An added benefit is you will reduce your cooking time also!
The quickest way to prepare great grains is to experiment and find out what works for you. Remember one cup of dry grains yields 2 to 4 servings.
The guide below is for grains that have not been soaked. If you choose to soak your grains, reduce the cooking time by a bit.
- Measure the grain, check for bugs or unwanted material, and rinse in cold water using a fine mesh strainer.
- Optional: soak grains for 7-10 hours in water with a splash of something acidic (lemon juice, whey, vinegar) to increase digestibility, and eliminate phytic acid. Drain 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 grains to help the cooking process.
- Reduce heat, cover, and simmer for the suggested amount of time, without stirring during the cooking process.
- Chew well and enjoy every bite!
How to Cook Grains
Here are some recipes from some of my favorite bloggers for cooking whole grains:
Brown Rice Risotto from 100 Days of Real Food
Buckwheat Porridge from Nourished Kitchen
Soaked Oatmeal Breakfast from Oh Lardy
Amaranth Pudding from Natural Family Today
Lamb Barley Soup with Kale and Mint from Fearless Eating
Tabbouleh from Revived Kitchen
Homemade Polenta from The Nourishing Cook
Citrus Kale Couscous Salad from Real Food Girl Unmodified
Sprouted Kamut Bread from Gnowfligns
Millet and Apple Salad from Tasty Yummies
Parmesan Quinoa Bites from Whole Lifestyle Nutrition
Betty's Buttermilk Rye Bread from Common Sense Home
Cold Spelt Salad from Kitchen Stewardship
Grind Your Own Wheat from Ever Growing Farm
Wild Rice and Arugula Salad from The Organic Kitchen