How to cook grains

Tamara MannellyAll Articles, Real Food, Tips2 Comments

How to Cook Grains - a printable guide - www.ohlardy.com
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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.  

Basic Directions

  1. Measure the grain, check for bugs or unwanted material, and rinse in cold water using a fine mesh strainer.
  2. 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.
  3. Add grains to recommended amount of water and bring to a boil.
  4. A pinch of sea salt may be added to grains to help the cooking process.
  5. Reduce heat, cover, and simmer for the suggested amount of time, without stirring during the cooking process. 
  6. Chew well and enjoy every bite!

How to Cook Grains

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How to Cook Grains - a printable chart! - www.ohlardy.com

 

Recipes

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

 

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 How to Cook Grains - a printable guide - www.ohlardy.com

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2 Comments on “How to cook grains”

  1. Pingback: Five Reasons Sprouted Flour Is Healthier | MIX

  2. Pingback: Ten Reasons To Go Grain Free • Our Small Hours

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