Trying to eat more whole grains?
The key is to keep portions moderate and skew strongly to whole-grain versions as often as you could.
You’ll feel fuller longer, sincetheir fibertakes longer to digest.
Photo: Ali Redmond
Less common grains can be found in the bulk bins at well-stocked supermarkets and natural-foods stores.
Here are some shopping tips, basic prep and cooking instructions for 16 whole grains.
This grain can be used in a variety of ways, from baked goods to breakfast cereals.
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The grain can also be popped for a healthy snack.
It has a mild earthy, nutty flavor and a delicate crunch.
To cook amaranth:
Bring 112 cups water to a boil in a medium saucepan.
Add 1 cup amaranth and reduce heat to a simmer.
Simmer, covered, until the water is absorbed, about 20 minutes.
Barley has a tough hull that is difficult to remove without losing some of the bran.
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Hulled barley, available at natural-foods stores, retains more of the whole-grain nutrients but cooks slowly.
Let stand for 5 minutes.
Makes 3 to 312 cups.
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Let stand for 5 minutes, then fluff with a fork.
This whole grain can be enjoyed as is to make porridge.
To cook buckwheat:
Bring 2 cups water and 1 cup buckwheat to a boil in a saucepan.
Eva Kolenko
Reduce heat to a simmer; simmer until the water is absorbed, about 10 minutes.
Bulgur is available in fine, medium and coarse textures.
(If it’s not labeled, it’s usually fine or medium.)
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Unless a recipe calls for a specific texture, any jot down can be used.
Don’t confuse bulgur with cracked wheat, which is simply thatcracked wheat.
To cook bulgur:
Bring 1 cup bulgur and 112 cups water (or broth) to a boil.
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(Or pour 112 cups boiling water (or broth) over 1 cup bulgur.
Let stand, covered, until light and fluffy, about 30 minutes.
Makes 212 to 3 cups.
Farro has a satisfying chewy texture and nutty flavor.
To cook farro:
Bring 3 cups water (or broth) and 1 cup farro to a boil.
Stir, reduce heat to a simmer and cook, uncovered, until tender, 15 to 25 minutes.
It’s a pop in of millet and is suitable for a gluten-free diet.
With a slightly nutty flavor and delicate texture, the grain can be made into porridge.
To cook fonio:
Bring 2 cups water to a boil in a saucepan.
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Add 1 cup fonio and stir to mix.
Reduce heat to low; cook, covered, until the liquid is absorbed, about 5 minutes.
Fluff the grains with a fork.
Makes about 4 cups.
Also known as green wheat, it’s harvested while it’s still tender.
Freekeh is either cracked, which reduces the cooking time, or left whole.
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Use this chewy grain in salads, soups and stews.
Remove from heat and let stand, covered, for 5 minutes.
Drain any remaining liquid.
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Millet is sold hulled: the outer husk has been removed, leaving the graintiny yellow ballsintact.
Reduce heat to low and simmer, covered, until tender, 20 to 25 minutes.
There are three main types of oats:steel-cut, rolled and instant.
Steel-cut oats take the longest to cook and are the least processed.
Rolled oats get flattened during processing, leading to a softer texture and shorter cook time.
Instant oats are the quickest to make, thanks to their thin size.
Eva Kolenko
Any of these varieties work well, whether you’re makingovernight oats,oatmeal, pancakes orbanana bread.
Oats can also be processed to makeoat milk, a tasty nondairy alternative to cow’s milk.
To cook rolled oats:
Bring 2 cups water to a boil in a small saucepan.
Add 1 cup oats and reduce heat to medium.
Cook, stirring occasionally, for 5 minutes.
Remove from heat and let stand, covered, for 2 to 3 minutes.
Rinsing removes any residue of saponin (quinoa’s natural, bitter protective covering).
Toasting the grain before cooking enhances its flavor.
Cover and simmer until all the liquid is absorbed, about 15 minutes.
Use a fork to fluff and separate the grains.
Sorghum
Sorghum is an ancient grain native to Africa.
The grain is often used in cereals and flours.
it’s possible for you to also pop sorghum for a healthy snack similar to popcorn.
To cook sorghum:
Add 1 cup sorghum to a large saucepan with 3 cups water.
Bring to a boil over high heat; cook for 5 minutes.
Reduce heat to low; cover and cook for 1 hour, stirring halfway through.
Stir, cover and let stand until the liquid is absorbed, 15 to 20 minutes.
Reduce heat to low and simmer, covered, until tender, about 1 hour.
It comes in a variety of colors, including red, white and dark brown.
The gluten-free grain is mild in flavor, so it’s a versatile ingredient.
Reduce heat and simmer until the teff absorbs all the liquid, about 20 minutes.
Remove from heat and let stand, covered, for 5 minutes.
Fluff with a fork.
Makes about 3 cups.
Check out ourhealthy wheat berry recipesfor salads, soups, pilafs and even aneasy whole-grain breakfast idea.
Wheat berries of any variety (hard, soft, spring or winter wheat) can be used interchangeably.
Some recipes instruct soaking overnight, but we found it unnecessary.
To cook wheat berries:
Sort through wheat berries carefully, discarding any stones, and rinse with water.
Bring 4 cups water (or broth) and 1 cup wheat berries to a boil.
Makes 2 to 212 cups.
Most cooked grains keep well for up to four days in the fridge or six months in the freezer.
With a few batches of cooked whole grains on hand, your meal prep is at least halfway done!
