Grain | How to Cook (1 cup grain) |
Characteristics |
Amaranth | to 2 1/2 cups
water for 20 minutes | Prized crop of the Aztecs; adds a crunchy
texture to breads, cookies & casseroles. |
Whole Barley |
to 3 cups water for 60 minutes. | Has a pleasant, chewy texture;
can be substituted for brown rice. |
Buckwheat |
in 2 cups water for 10 minutes. | Toasted buckwheat (kasha) has a
robust, hearty flavor; good cold-weather fare. |
Bulgur |
to 2 cups water for 10 minutes | Made by soaking and cooking
the whole wheat kernel, then removing 5% of the bran and cracking the remaining
kernel into small pieces. It can be used in salads, soups, breads & desserts. |
Corn | Cook 1 cup coarse yellow or white cornmeal in 4
cups water for 30 minutes to make polenta. | Top polenta with yogurt
and/or maple syrup for breakfast, layer w/sauce & vegies for lasagna or
pizza |
Couscous | in 2 1/2 cups water for 10 minutes |
Made from durum wheat, it tastes like pasta. Often served as a pilaf,
couscous is a good source of protein. |
Millet | in
3 cups water for 30 minutes | A welcome change to rice; light toasting
gives it a pleasing aroma & almost nutty flavor. It adds texture & flavor
to breads or can be ground and used like cornmeal. |
Oats |
whole oats in 4 cups water for 60 minutes; rolled oats in 2 cups water
for 10 minutes; steel cut oats in 3 cups water for 30 minutes. | Oats
are rich in protein & minerals. Although they have appeared on the breakfast
table for many years, oat flour is a tasty addition to breads and baked
goods. |
Quinoa | to 2 cups water for 15 minutes |
Although not a true grain, this prize of the Incas is a superior source
of protein, as well as calcium, iron, vitamins & potassium. Tasty & quick
cooking, it's a welcome addition to almost any dish, from salads to desserts. |
Rice | in 2 cups water - bring to a boil for 8 minutes,
then reduce to low for 35 minutes | Many different varieties abound,
each with unique flavor and texture characteristics. |
Rye |
in 2 cups water for about 10 minutes | With a hearty flavor,
it can be eaten like rolled oats or added to bread for chewiness. |
Spelt Berries | | Use in place of wheat in baked
goods, cereals & other recipes. Related to wheat but frequently tolerated
by those with wheat allergies. |
Teff | in 3 cups
water for 15 minutes | The smallest grain in the world, its size
prohibits it from being hulled, thus retaining all the whole grain nutrients.
It's delicious in combination with other grains. |