Whole grains are the seeds and fruits of cereal grasses. Before they are processed, they are packed with nutrition in the form of proteins, carbohydrates, fiber and vitamins. Most conventional grain foods remove the fiber and refine tje grains to extend their shelf life. Refined grains have little of their natural nutrition left. The switch from white to whole grain retains the best of the nutrition and also ensures a "slow" product that will help maintain a steady blood sugar level.

As you learn to use new grains, try combining different types in the same dish. It is a fun taste experiment and helps your body to be less reactive to the grain. You will be less likely to experience an allergy to a grain if you rotate using different types in your cooking.

How to cook grains

Preparing whole grains takes more time and effort than simply making 5-minute rice. The taste is worth it. Some general points about preparing grains are:

1. Rather than precisely measuring your grain and liquid, just cook your grains in a lot of water until they are soft and drain them in a colander.

2. One cup of dry uncooked grains is enough for 2 large or 4 small servings.

3. Add salt after cooking your grains to avoid mushiness.

4. Keep your grains in a cool, dry place in a closed container away from heat and light. Properly stored grains will keep for 6 months. If they smell musty or taste bitter, get rid of them.

The general process for cooking grains is as follows:

1. Rinse them thoroughly in cold water until the water turns clear. Strain them and examine them for dirt, small stones or debris.

2. You can either start the grain in cold water or bring the liquid to a boil, and add the grain and return the liquid to a boil. Cover the pot, reduce the heat and simmer until the grains are soft. Do not lift the lid and look at the grains - letting the steam escape will prolong the cooking time. Don't poke around with them or stir them. Make sure there is enough water or liquid so you don't risk cooking it all away. This part of cooking grains requires some experimentation.

3. A number of people have been using an inexpensive microwave rice cooker to cook all sorts of grains. This method is quicker and less troublesome because you won't be tempted to peek.

4. Test the grains for doneness when the recommended time has gone by. Most whole grains are much better if they are slightly chewy. Different grains have different characteristics - some, like quinoa, whole oats or brown rice will be separate, Others, like amaranth, oat flakes or millet will be more porridge like. As you experiment, you will find that each type of grain has a number of subtypes. Different types of brown rice create very different flavors and textures.

5. Pre roasting will enhance the flavor of almost any grain. Spread them in skillet with 1/2 tsp. of olive oil. Heat over a medium heat until the grain is golden and begins to pop. Then add your boiling liquid and continue to cook.

6. Some grains do well with being fluffed after cooking. Remove them from the heat, and gently lift and separate them with a fork before serving.

Here are some things you can do with grains

1. Add several tablespoons of cooked grains to stews, soups and vegetable salads.
   
   
2. Use as hot breakfast cereal with the addition of warm milk, chopped fresh seasonable fruits and flavorings like cinnamon, nutmeg, vanilla and maple extract.
   
   
3. Create side dish pilaf by sweetening vegetables in a little olive oil and adding cooked grains and rice.
   
   
4. Marinate cooked grains with salad dressings and sprinkle or toss into main course salads.
   
   
5. Use in place of rice in stir-fries.

Let's take a look at some specific grains

Amaranth

Use 1 cup grain to 2 1/2 cups liquid
Simmer 20 minutes
Yields 2 1/2 cup cooked grain

Amaranth is a gluten-free ancient Aztec grain. It is a high quality protein (5 grams in 1/2 cup) and has 60 mg of calcium per 1/2 cup. It has a sticky, gelatinous-like texture more like porridge when cooked. It congeals fast as it cools. Uncooked grain goes rancid quickly and should be stored in the refrigerator. It combines well with buckwheat, millet, and brown rice. Add cooked grains to cookies or stews. It can also be popped like corn.

Barley (whole)

Use 1 cup grain to 3 cups of liquid
Simmer 1 1/2 hours
Yields 4 cups of cooked grain

Unlike the refined, white pearled barley you see in most supermarkets, whole barley retains its germ, brain and endosperm - this makes it a nutritionally valuable product.
It is very chewy when cooked. Add it to stews and soups, combine it with other grains or cook in extra liquid to make a breakfast porridge.

Buckwheat (Raw)

Use 1 cup grain to 3 cups liquid
Simmer 15 minutes
Yields 2 cups cooked grain

This is not actually wheat - it is a fruit seed and is gluten-free. Since it has such a mild flavor, toasting it briefly in olive oil before simmering in liquid will perk up the flavor. It has a soft texture when cooked and combines well with quinoa, pasta salads and winter squash.

Buckwheat (roasted)

Use 1 cup grain to 2 cups liquid
Simmer 20 minutes
Yields 2 cups cooked grain

Roasted buckwheat is also called kasha. It has a stronger flavor and a drier texture than raw buckwheat. It is great in pilaf mixed with rice, veggies, garlic, and other seasonings.

If you want to avoid mushiness, cook 1 cup roasted buckwheat with 1 beaten egg in a heavy saucepan over medium heat. Cook, stirring until dry. Add 2 cups boiling liquid. Cover, reduce heat and simmer 20 minutes. Fluff.

Couscous (whole wheat)

Use 1 cup grain to 1 1/2 cups liquid
Simmer 5 minutes, let stand 5 minutes, fluff.
Yields 2 cups cooked grain

Actually this is not a grain. It is made from whole-wheat durum semolina flour that is rolled into thin strands crumbled into tiny pieces, steamed and dried. It is a kind of Middle Eastern Pasta. Avoid refined regular couscous and make sure you get whole wheat.

It is very light and quick cooking. It makes a good side dish as is or with the addition of fresh veggies. It is traditionally paired with curried stews.

Kamut

Use 1 cup grain to 3 cups liquid
Simmer 2 hours
Yields 2 cups cooked grain

This is an ancient Egyptian wheat with a very chewy texture. Compared to regular wheat, it is 30% higher in protein and richer in vitamins and minerals. It does contain gluten, but many wheat-sensitive people can eat it without a problem. It is great hot or cold. Marinate it and add it to salads. Use it instead of rice.

Kamut Flakes

Use 1 cup grains to 2 cups liquid
Simmer 15 minutes
Yields 2 cups cooked grain

This is a whole kernel kamut grain pressed flat into a similar cereal like oatmeal. Add it to cookies or meatloaf. It is wonderful as a hot cereal, cooked with vanilla, chopped fruit and nuts.

Millet

Use 1 cup grains to 3 cups liquid
Simmer 15 minutes then remove from heat and let stand covered for 20 minutes
Yields 3 cups of cooked grain

Millet is gluten free and is wonderful toasted in a little olive oil before adding liquid. It has a nutty flavor and goes well with curry dishes, soups and salads. You can make breakfast porridge by adding extra liquid.

Oats

Quick Oats
Use 1 cup grain to 3 cups of water. Bring to boil, stir, and simmer for 5 minutes. Serve as cereal. Can get mushy.

Rolled oats
1 cup grain to 3 cups water simmer for 20 minutes. Use a soup thickener for pureed soups, in cookies, in hot cereal or in your shake.

Steel cut oats

Use 1 cup grain to 3 cups water and simmer for 30 minutes. It is made by steaming raw groats and cutting with steel blades. Very healthy and chewy, nutty flavor. Great for morning cereal.

Oat groats
Use 1 cup grain to 3 cups of water. Simmer for 2 hours. Contains the whole oat. If you presoak groats overnight, you can reduce the cooking time to 80 minutes. Or you can slow cook overnight in your Crockpot and have a yummy, wholegrain breakfast

Quinoa

Use 1 cup grain to 2 cups liquid
Simmer for 15 minutes
Yields 4 cups cooked grain

This is an ancient Inca grain loaded with nutrition. It has 50% more protein than wheat and more iron and calcium than most other grains. Best to rinse well before cooking since the waxy coating of the grain can leave a bitter taste. Quinoa combines well with millet and buckwheat. It is great in soups and stews or as a side dish.

Rice

There are about 7,000 rice varieties worldwide but basically divide into white and brown and short, medium and long grain.

White rice is a basic "white thing". You will be shifting to using brown rice. Short grain rice is starchier than long grain and when cooked becomes stickier. It is good for puddings, cereals and casseroles where creaminess is desired. Classic cooking uses short grain rice in risotto, and sushi and mochi.

Long grain rice separates when cooking and is dry, light and fluffy. Different long grains are:

• Basmati that has a wonderful aroma like popcorn when cooked
• Jasmine rice is classic for stir-fry
• Texmati is a cross between basmati and a US long grain. It is grown in Texas.
• Wehani rice has red bran added and also smells like buttered popcorn when cooked. It is a nice choice for rice salads because of its wonderful red color.

Some general tips for cooking rice:

1. Rinsing it before you cook releases the starch and the rice will not thicken as it cools.
   
   
2. The general cooking ratio is 1 cup rice to 1 1/2 - 2 cups liquid. Simmer for 45 minutes and let stand for 10 minutes before eating.
   
   
3. Toasting dry grains before adding the liquid adds nuttiness to the finished dish. Carrots, garlic and celery add flavor.
   
   
4. You can pressure cook rice but it will not be separate, light and fluffy.

Wild Rice

Use 1 cup grain to 3 cups liquid
Simmer 45-60 minutes
Yields 2 cups of cooked grain

While rice is a seed and combines well with many other grains and vegetables. Works as stuffing in turkey and chicken, or in a cold vegetable salad.