Cooking Whole Grains

                 Cooking Whole Grains

 

Grain (1 cup)

Water (cups)

Time (hrs)

Yield (cups)

Barley, whole *

3 – 4

2 – 3

3 1/2

Buckwheat, hulled * **

2

15-20 min.

2

Cornmeal

3 – 4

1 1/2

3 1/2

Coarse cornmeal (polenta)

4

3

4 1/2

Cracked wheat

3

2 – 3

2 3/4

Kamut *

3 – 4

3 – 4

3 – 4

Millet, whole *

3 – 4

2 – 3

4 – 5

Oats, groats or steel-cut oats

3 1/2

2 – 3

4 – 5

Oats, flakes or rolled

2 1/2

1 1/2

2 3/4

Oats, quick rolled

2

3/4

2 1/2

Quinoa—Must be rinsed Very well. * **

2 – 3

1

3 – 4

Rice, brown *

2 1/2

2 – 3

3 1/2

Rice, wild * **

3

1

4

Rye, whole *

3 – 4

3 – 4

3 1/2-4

Spelt *

3

3 – 4

3

Wheat, whole * Soak 8 hr. in salted water

3

3 – 4

4

Whole Grain Flour (ex.wheat. rice, barley, etc.)

4

40 min.

4-5

 

* Rinse well before using.

** Grains that are actually seeds used as grains. These seeds only need to be cooked until they taste done by bringing them to a boil and then simmering on low.

Salt: Use 1/4 – 3/4 t. per 1 cup dry grain.

 

STOVETOP: Bring water, grain and salt to a boil in a “waterless cookware” sauce pan or double boiler. Cover, lower heat, and simmer for recommended time. Do not lift lid while cooking. May use an insert between burner and pan to aid in slowly cooking the grain. If cereal tends to be stuck in the bottom of the pan at the end of the cooking, simply remove pan from the burner, leave the lid on, and let sit for at least 10-15 minutes. Cornmeal will lump unless added to the water before it begins to boil.

 

CROCK POT: Most cereals do well in a crock pot overnight. Place grain, hot water, and salt in crockpot. Stir briefly to mix salt. For oat groats, wheat, spelt, barley, and rye berries, cook on high 1 to 2 hours, then turn to low overnight. For all other cereals, just cook on low overnight.

 

OVEN METHOD: Place grain, hot water, and salt in a covered casserole dish. Stir briefly to mix salt. Bake at 200F overnight. Ready to serve a hot cereal for breakfast.

 

SPROUTED GRAIN CEREAL: Soak whole grains 24 hours in lukewarm water. Change water and rinse every 6 - 8 hours. This increases the nutritional value, gives a sweeter flavor, and aids in digestion. Cooking time can be reduced approximately 40 minutes for each hour of cooking time.

 

DEXTRINIZING: To toast whole grains, place in skillet over medium-high heat, stirring constantly for 5 minutes or until grain is a light golden brown. This improves the flavor, shortens cooking time, and helps to break down raw starch to sugar. For the oven method, use a cookie sheet, and bake at 200F for approximately 15 minutes. Stir twice during baking. This reduces cooking time 15 minutes per hour of required cooking time.