What is the healthiest way to cook grains?!
I've thought about getting a rice steamer but I don't know much about them.
I really just need suggestions for whole wheat and oat groats, although I have gotten used to just eating the oats raw after they have soaked overnight, they are a lot softer than wheat kernels. I try to eat food as raw as possible as long as my body can digest it.
Answers: I have a crock pot that works for my whole oats, but I want to avoid overcooking and also loosing nutrients in the water.
I've thought about getting a rice steamer but I don't know much about them.
I really just need suggestions for whole wheat and oat groats, although I have gotten used to just eating the oats raw after they have soaked overnight, they are a lot softer than wheat kernels. I try to eat food as raw as possible as long as my body can digest it.
GRAIN (1 cup dry) CUPS WATER COOK TIME CUPS YIELD
Amaranth 2 1/2 20 - 25 min. 2 1/2
Barley, pearled 3 50 - 60 min. 3 1/2
Barley, hulled 3 1 hr. 15 min. 3 1/2
Barley, flakes 2 30 - 40 min. 2 1/2
Buckwheat groats * 2 15 min.. 2 1/2
Cornmeal (fine grind) 4 - 4 1/2 8 - 10 min. 2 1/2
Cornmeal (polenta, coarse) 4 - 4 1/2 20 - 25 min. 2 1/2
Millet, hulled 3 - 4 20 - 25 min. 3 1/2
Oat Groats 3 30 - 40 min. 3 1/2
Oat, bran 2 1/2 5 min. 2
Quinoa * 2 15 - 20 min. 2 3/4
Rice, brown basmati 2 1/2 35 - 40 min. 3
Rice, brown, long grain 2 1/2 45 - 55 min. 3
Rice, brown, short grain* 2 - 2 1/2 45 - 55 min. 3
Rice, brown, quick 1 1/4 10 min. 2
Rice, wild 3 50 - 60 min. 4
Rye, berries 3 - 4 1 hr. 3
Rye, flakes 2 10 - 15 min. 3
Spelt 3 - 4 40 - 50 min. 2 1/2
Teff * 3 5 - 20 min. 3 1/2
Triticale 3 1 hr. 45 min. 2 1/2
Wheat, whole berries 3 2 hrs. 2 1/2
Wheat, couscous 1 5 min. 2
Wheat, cracked 2 20 - 25 min. 2 1/4
Wheat, bulgur * 2 15 min. 2 1/2
Basic cooking directions for all grains begins with measuring the grains and water into a saucepan. If you are cooking 1 cup (240 ml) of grains, use a 2-quart (2 liter) saucepan. Add 1/2 to 1 teaspoon salt if desired.
Cover the saucepan and bring to a boil over high heat. Turn the heat down to low, and steam for the recommended cooking time. Lift the lid and test the grains for tenderness. If the grains need more time, cover the saucepan and steam 5 to 10 minutes longer. If the grains need more cooking time and all the water has been absorbed, add up to 1/4 cup (60 ml) of water, cover, and continue steaming.
If tender, turn off the heat and allow the grains to rest 5 to 10 minutes before serving to fluff.
Dinner Grains
Ingredients
# 1/4 cup barley (whole, dry)
# 1/4 cup brown rice (dry)
# 1/4 cup dried whole corn
# 1/4 cup millet (whole, dry)
# 1/2 teaspoon salt
# 3 cups water
Directions
1.
1
Mix all ingredients and bring to a boil.
2.
2
Boil for 5 minutes.
3.
3
Reduce heat and cover and simmer for 40 minutes or until all water is absorbed.
4.
4
Serve with a healthy fish or legume curry.
Nutrition Facts
Serving Size 1 (214g)
Recipe makes 4 servings
The following items or measurements are not included below:
1/4 cup dried whole corn
Calories 130
Calories from Fat 10 (7%)
Amount Per Serving %DV
Total Fat 1.1g 1%
Saturated Fat 0.2g 1%
Monounsaturated Fat 0.3g
Polyunsaturated Fat 0.5g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 297mg 12%
Potassium 102mg 2%
Total Carbohydrate 26.5g 8%
Dietary Fiber 3.5g 13%
Sugars 0.2g
Protein 3.7g 7%
Vitamin A 2mcg 0%
Vitamin B6 0.1mg 7%
Vitamin B12 0.0mcg 0%
Vitamin C 0mg 0%
Vitamin E 0mcg 0%
Calcium 11mg 1%
Iron 0mg 5%
Hearty Grain Pancakes
Ingredients
# 1 cup whole wheat flour
# 1/4 cup flour
# 1/3 cup uncooked farina (such as cream of wheat)
# 1/3 cup sugar
# 1 teaspoon baking soda
# 1 teaspoon baking powder
# 1/2 teaspoon salt
# 1 1/2 cups vanilla-flavored soymilk or milk
# 1 egg
# 1/4 cup applesauce
# cooking spray
# 1/2 cup golden raisins
# 1/2 cup chopped walnuts
# maple syrup , to serve
Directions
1.
1
Combine flours, farina, sugar, soda, baking powder, salt in a large bowl, stirring with a whisk.
2.
2
Combine milk, applesauce,and egg in a medium bowl, stirring until well blended.
3.
3
Add milk mixture to flour mixture, stirring until well combined; let stand 5 minutes.
4.
4
Heat a nonstick grill or skillet over medium heat;coat pan with cooking spray; Pour about 1/4 cup batter per pancake onto griddle; SPRINKLE with 2 teaspoons raisins and 2 teaspoons nuts.
5.
5
Cook 1 minute or until tops are covered with bubbles and edges look cooked; carefully turn over, cook 1 minute or until bottoms are lightly browned; Repeat; Serve with maple syrup.
Nutrition Facts
Serving Size 1 (173g)
Recipe makes 4 servings
The following items or measurements are not included below:
vanilla-flavored soymilk
Calories 430
Calories from Fat 104 (24%)
Amount Per Serving %DV
Total Fat 11.6g 17%
Saturated Fat 1.4g 7%
Monounsaturated Fat 1.9g
Polyunsaturated Fat 7.4g
Trans Fat 0.0g
Cholesterol 52mg 17%
Sodium 722mg 30%
Potassium 370mg 10%
Total Carbohydrate 75.8g 25%
Dietary Fiber 6.0g 24%
Sugars 28.0g
Protein 10.9g 21%
Vitamin A 68mcg 1%
Vitamin B6 0.3mg 13%
Vitamin B12 0.2mcg 2%
Vitamin C 1mg 1%
Vitamin E 1mcg 3%
Calcium 129mg 12%
Iron 3mg 18%