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Cooking Guide to Have Perfect Grains Everytime

Health Tips
May 28, 2016

Grains come in a variety of shapes, tastes and colours - but what is the optimum cooking time for grains?  All are given different labels such as refined, enriched and whole grain.  These terms refer to the way in which these grains are milled and the making of grain products.  The nutritional content of these varying grains also comes from the way in which they are processed or milled.

Refined and Enriched

During the refining process of grains, some nutrients may have been lost.  During the enrichment process, the nutrients that were lost are added back.

Wholegrain

Wholegrains are those grains that still include the germ, bran and endosperm.  The nutrients are therefore still found as the grain is still in its original and natural form.

Benefits of Grains

Grains are really a nutritional powerhouse.  Grains are low in fat.  They also contain fibre, energy and important vitamins and minerals such as vitamin B, magnesium, potassium, iron and zinc.  The germ is rich in vitamin E which is a potent antioxidant.

Although there are some amino acids found in the grain, the protein is not complete until it is combined with a legume.

How to Cook Perfect Grains

To prepare the cooking process of grains, it is best to rinse then under cold water for a few minutes prior to cooking.  Boil vigourously in a pan for 5 minutes and then turn heat down to low.  Cover and cook until water is absorbed.

Grain

Amount of Water for 1 Cup of Grain

Cooking Time

Barley 3 cups 90 minutes
Brown Rice 2 cups 45 minutes
Buckwheat 2 cups 20-30 minutes
Bulghur (cracked wheat) 2 cups 15-20 minutes
Cous cous 1.5 cups 15 minutes
Millet 2.5 cups 20 minutes
Oats (whole) 2.5 cups 30 minutes
Polenta 3 cups 40 minutes
Quinoa 2 cups 15-20 minutes
White Rice 1.5 cups 15-20 minutes
Wild Rice  4 cups  45-60 minutes

 

Related Topics

Nutrition,  Organic Food

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