A Guide to Whole Grain video



Your Guide to Whole Grains

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You’ve heard that quinoa, farro and the like are good for you, but how should you work them into your diet? And how the heck do you cook them? First off, 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, ¼ cup a time. So what can you expect from each type of grain? Click through for a crash course on the healthy fare.

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wheat berries
Johnny Miller
Wheat Berries

1 CUP DRY = 2½ CUPS COOKED

These are kernels of wheat in their whole form, 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.

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brown rice
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Brown Rice

1 CUP 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.

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farro
Johnny Miller
Farro

1 CUP DRY = 2½ CUPS COOKED

One of the oldest varieties of wheat, farro 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.

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Johnny Miller
Quinoa

1 CUP DRY = 3½ 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 ½ tsp salt, reduce heat and simmer, covered, until all the liquid is absorbed, 15 to 20 minutes. Fluff with a fork.

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Bulgur
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Bulgur

1 CUP DRY = 3 TO 3½ 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 ½ tsp salt, reduce heat and simmer, covered, until tender, 12 to 15 minutes. Drain; fluff with a fork.

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Johnny Miller
Barley

1 CUP DRY = 3 CUPS 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.






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Your Guide to Whole Grains
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Date: 14.12.2018, 08:23 / Views: 71345