10 Whole Grains: Basic Cooking Directions
Most Americans need to eat more foods high dietary fiber. Besides beans, lentils, vegetables and fruit, whole grains can add variety and interest to your meals. The Dietary Guidelines for Americans recommends that adults eat 3 or more ounce-equivalents of whole grain each day. In terms of grams of dietary fiber, it is recommended that men have 35 grams a day, and women 25 grams a day. Here are some whole grains that can be found in most grocery stores.
Amaranth
Amaranth is actually a seed, not a grain. It is high in protein, and a good source of vitamin C and beta-carotene (gluten-free). To cook, use a 2:1 ratio of water to amaranth and simmer until tender, about 20 minutes. It can be added to soups and stews, and has a pleasant, nutty flavor. Amaranth was a staple food for pre-Columbian Aztecs in Mexico.
Barley
All types of barley are high in fiber, since the fiber is spread throughout the grain and not just in the outer bran portion. Hulled barley is highest in fiber and the more processed pearl barley is lower, but still a very good source of fiber. Barley is also a good source of protein, soluble fiber, niacin, folic acid, and calcium. To cook, use a 4:1 ratio of water to barley. Add to boiling water, cover, and simmer until tender, about one hour. Barley is the fourth most widely grown grain in the world.
Buckwheat
Buckwheat is actually a seed-like fruit, closely related to rhubarb. It is also called groats or kasha. It is high in protein, folic acid, rutin, vitamin B6, calcium, and iron (gluten free). To cook, use a 2:1 ratio of water to buckwheat. Simmer 20-30 minutes until tender. Add to soups or stews, or use as a side dish. It has a rather strong flavor when eaten by itself, but blends well with other grains, and is especially good added to pancake batter. Buckwheat comes originally from Russia.
Corn
Corn is not often thought of as a whole grain, and yet it contains the bran, endosperm and germ, as do other whole grains. Corn supplies protein, beta-carotene, folic acid, potassium, and calcium (gluten free). Consider using polenta, corn tortillas, canned and frozen corn, and corn on the cob as a source of whole grain.
Millet
Millet is a protein rich cereal grass. It can be prepared like rice and used as a hot cereal, pilaf, or served with spices as a main dish. It is high in protein, calcium, iron, magnesium, and potassium (gluten-free). It has a bland taste, so blends well with spices and dried fruit. To cook, use a 3:1 ratio of water to millet and simmer until done, ~ 20-30 minutes. For hot cereal, roast uncooked millet in a heavy frying pan for a few minutes. Then bring 2 cups water to a boil, and add ½ c. of the toasted millet. Return to boil, cover, and simmer 20 minutes. Then add raisins or chopped dates and simmer 10 minutes longer. Serve with 1% milk or fruit juice. Millet is considered a staple food in regions of Africa and Asia.
Oats
Oats are well known in American cuisine, and provide protein, insoluble and soluble fiber, calcium, iron, potassium, thiamine and other nutrients (considered gluten free in its pure form). To cook rolled oats, use a 2:1 ratio of oats to water. Pour into boiling water reduce heat, cover, and simmer for 15 minutes until tender. For a side dish, ½ cup groats (whole grain, not flattened) can be toasted in a saucepan over medium heat for ~ 4 minutes until groats are aromatic and slightly darker in color. Add 1 ¾ cup water or stock, 1 tablespoon olive oil, and flavor with herbs, spices, and vegetables as desired. Reduce heat, cover, and simmer for 45 minutes or until groats are softened.
Quinoa
Quinoa is actually a seed, and contains all 8 essential amino acids, as well as calcium, iron, phosphorus, and vitamin E (gluten free). Quinoa has a delicious nutty flavor, and works well in recipes that use rice. To prepare, rinse thoroughly by rubbing grains together under water to remove the bitter-tasting saponin (this can be a bit of a process since quinoa is small in size – but it’s a necessary first step). Use a 3:1 ratio of water to quinoa and simmer for ~15 minutes until it becomes translucent and tender. Quinoa originated in South America.
Rice, brown
Brown rice comes in short, medium and long grain varieties, and all are good sources of B vitamins, and vitamin E (gluten free). Basmati rice is higher in protein than other varieties. Cook according to package directions, using ~3:1 ratio of water to rice. Simmer for ~45 minutes until tender.
Wild rice
Wild rice is the seed of a wild grass, and adds nutrients, color, taste and texture to white rice mixes.
Rye
Rye is high in protein, calcium, magnesium, and potassium, and has a distinct flavor that mixes well with other grains. To cook: Use a 4:1 ratio of water to rye. Bring to boil, reduce heat, cover, and simmer 60 minutes or until tender. Rye berries are excellent in cold salads or used as an ingredient in soups, stews, or as a side dish mixed with vegetables. Rye was popular in medieval times throughout northern Europe.
Triticale
Triticale is a hybrid of wheat and rye that is higher in fiber than wheat, and contains more protein than both wheat and rye. It can be found as whole berries, rolled, or as a flour.
Wheat
Whole wheat contains the bran, germ, and endosperm as an intact grain, and contains protein, calcium, iron, magnesium, phosphorus, and potassium. It is most often found in breads, flour, and breakfast cereals, but it can be found as whole grain berries. To cook the berries, use a 3:1 ratio of water to wheat. Bring to a boil, reduce heat, cover and simmer until tender, about 60 minutes.
Kamut
A strain of wheat that can be tolerated by many people who are allergic to wheat, however it does contain gluten. Cook the same as whole wheat berries. Kaut was originally cultivated in Egypt.
Spelt
Spelt is also tolerated by many people who are allergic to wheat, and it does contain gluten. Cook the same as whole wheat berries. Spelt is native to Southern Europe.
Bulgar
Bulgar wheat is coarsely chopped wheat kernels, and can be used in a variety of dishes, such as tabouli.
A bulgar pilaf can be made as follows (From Flatbreads and Flavors by Jeffrey Alford and Naomi Duguid):
1 Tbsp. olive oil
2 green onions, finely chopped
½ cup finely chopped red pepper
1 large tomato, chopped
½ cup loosely packed fresh basil leaves, chopped
1 cup medium or coarse bulgar
2 ½ cups boiling chicken broth or water
½ tsp. salt
Heat the oil in a large saucepan over medium high heat. Add green onion and pepper and stir-fry 30 seconds. Add tomato, basil and stir-fry 2 minutes. Pour in boiling liquid, add salt, and stir well. Simmer uncovered until all the liquid has been absorbed, ~15 minutes. Serve hot.
N. Rogers, MS, RD rev. 08/2009