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Every major civilization has used whole grain as a central element in their diet. Grains have even played a huge role in our development. It was, after all, when societies were able to cultivate their grain crops that humans ceased to be hunter-gatherers and settled into farming communities.
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Fear of carbohydrates has scared many away, but the innocent grain is simply not the problem. Refined versions are stripped of all the good stuff and contain almost all sugars, but whole grains are a nutritional bonanza. Depending on the grain, they contain varying amounts of essential enzymes, iron, dietary fiber, vitamin E, and the B-complex vitamins. And because they are a whole and unrefined food, they provide sustained and high quality energy.
There is a slight learning curve here, as with anything, but consider a burnt batch of millet part of the process. Directions, plus some additional information:
1. Measure the grain, quickly look it over for unwanted material (grains, as you may know, are kept in huge silos) and rinse in cold water, using a fine mesh strainer. 1 Cup of Grain Water Cooking Time Amaranth 2 cups 15 minutes Barley (hulled) 2-3 cups 90 minutes Barley (pearled) 2-3 cups 60 minutes Brown rice 2 cups 50 minutes Buckwheat (Kasha)* 2 cups 20 minutes Bulgur (Cracked Wheat) 2 cups 20 minutes Cornmeal 3 cups 15 minutes Kamut 3 cups 90 minutes Millet 3 cups 20 minutes Oatmeal (Rolled Oats) 3 cups 20 minutes Oats (Whole Groats) 3 cups 60 minutes Quinoa 2 cups 15 minutes 3 cups 2 hours Spelt 3 cups 2 hours Wheat Berries 3 cups 60 minutes Wild Rice 2 cups 60 minutes All liquid measures and times are approximate. Cooking time greatly depends on how strong the heat is on your stove. While you’re still figuring out the basic cooking time in your kitchen, definitely check the water level once or twice, making sure there is still enough water so as not to burn the grains. If there’s not enough, add more. And taste the grains to see if they are fully cooked. Cooked grains keep very well. Prepare larger quantities of grains on a Sunday (or whenever) and reheat with a little oil or water later in the week. Water is not your only option. Experiment with a mixture of water and another liquid to add flavor. Depending on how you plan to use the grain, try chicken stock, vegetable stock, coconut milk, fruit juice, etc. If you’re adding in something thicker, like the coconut milk, increase your over-all amount of liquid.
2. Optional:
For grains with longer cooking time, consider soaking grains overnight (or for at least a few hours) to soften, increase digestibility, and eliminate naturally-occurring but bitter phytic acid. Drain grains and discard the soaking water.
For grains with shorter cooking time, consider toasting them in a dry pot before adding in your cooking water. Toast over a high flame until grains begin to pop and become aromatic. This deepens their flavor, takes almost no time, gets the water boiling more quickly once it is
added, and is highly recommended for quinoa and millet.
3. Combine grains and recommended amount of water and bring to a boil. The texture of grains can be changed by boiling the water before adding the grains. This will keep the grains separated and prevent a mushy consistency. This is the only way to cook kasha (otherwise known as buckwheat). Do not add kasha to cold water, as it will not cook properly. For a softer, more porridge-like consistency, boil the grain and liquid together.
4. Reduce heat, cover and simmer for the suggested amount of time.
