Grain Guide – Make Easy Sides From Your Favorite Heart-Healthy Grain

Apr 12, 2013 No Comments by

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Choose a healthy whole grain. The how-to on cooking healthy whole grains.

wholegrain

wholegrain

Bulgur

1 Cup Dry = 3 to 3 1/2 Cups Cooked
Made from wheat kernels that have been cooked and broken into pieces, bulgur just needs soaking or a quick boil. The precooking concentrates the nutrients, so bulgur has more fiber than other wheat grains.
To Cook: in a small saucepan, combine 1 cup bulgur with 2 cups water. Bring to a boil, add 1/2 tsp salt, reduce heat and simmer, covered until tender, 12 to 15 minutes. Drain: fluff with a fork.

Wheat berries

1 Cup Dry = 2 1/2 Cups Cooked
These are kernels of wheat in their whole forms, without any alteration. They have a nutty flavor and sturdy texture.
To Cook: Cook 1 cup wheat berries in a large pot of boiling water until tender, 60 to 75 minutes. Drain and rinse.

Brown rice

1 Cups Dry = 3 Cups Cooked
This is the less processed version of white rice, with the bran and germ left on the grain. Brown rice takes longer to cook, but it is more filling and contains more nutrients than white.
To Cook: Rinse the rice well. In a medium saucepan, combine 1 cup brown rice with 2 cups water and bring to a boil. Reduce heat and simmer, covered, until tender 45 to 50 minutes. Fluff with a fork.

Quinoa

1 Cup Dry = 3 1/2 Cups Cooked
Pronounced “keen-wah,” quinoa is gluten-free and one of the faster-cooking grains. Unlike most plant foods, it’s a complete protein, meaning it contains the nine essential amino acids.
To Cook: Rinse well (quinoa has a bitter outer layer) and, in a medium saucepan, combine 1 cup quinoa with 2 cups water. Bring to a boil, add 1/2 tsp salt, reduce heat and simmer, covered, until all the liquid is absorbed, 15 to 20 minutes. Fluff with a fork.

Barley

1 Cup Dry = 3 Cup Cooked
Barley is one of the few grains that contain fiber throughout the entire kernel. Semi – and unpearled varieties have the most bran, but pearled (where the outer bran layer has been removed) is still a good source of fiber.
To Cook: Cook 1 cup pearl barley in a medium pot of boiling water until tender 20 to 25 minutes (semi-or unpearled barley can take 30 to 40 minutes longer). Drain.

Farro

1 Cup Dry = 2 1/2 Cups Cooked
One of the oldest varieties of wheat, faro has a firm, chewy texture.
To Cook: In a small saucepan, combine 1 cup farro with 2 cups water. Bring to a boil, reduce heat and simmer, covered, until tender, 20 to 25 minutes. Drain.

Cooking Times Vary : Grains can take longer to make based on their age or brand. If the water is evaporating too fast during cooking, add boiling water 1/4 cup at a time.


Health And Nutrition
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