How to Cook Whole Grains
It can be easy to work more whole grains into your diet.
You know you should be eating more whole grains instead of refined ones.
Whole grains have more fiber, more health-promoting nutrients, and can even
help control your weight (by keeping you feeling full longer). But making the
switch isn't always easy. You have to get used to buying and eating new foods.
And many people think they don't know how to cook whole grains.
The truth is that there are some simple ways to add whole grains to your
diet, and that most whole grains are simple to cook -- you can even prepare
them in a slow cooker. Here are tips for working more whole grains into your
diet, and cooking them -- and some simple whole-grain recipes.
3 Simple Ways to Eat More Whole Grains
Here are three quick and easy ways to get more whole grains and give the
fiber and nutrients in your daily diet a big boost:
- Use whole-wheat flour in recipes that call for white flour. This is
one of the easiest ways to boost your intake of whole grains. It usually works
well to substitute whole-wheat flour for half the white flour your recipe calls
for (In other words, if the recipe calls for 2 cups of white flour, you'd use 1
cup of whole-wheat flour and 1 cup of unbleached white flour.) Often, you can
use 2/3 whole wheat flour and 1/3 unbleached white flour in the recipe and it
will still turn out wonderfully.
- Use brown rice in place of white rice. You can turn all your
favorite rice dishes (from salads and stuffing to stews and casseroles) into
servings of whole grains. Choose long-grain brown rice when you want light, dry
grains that separate easily. Choose short-grain brown rice when you want
starchier rice where the grains stick together when cooked. Quick-cooking brown
rice (available in many supermarkets) makes this substitution a snap.
- Add barley to your favorite dishes. Barley is a whole grain that
contributes super-healthy soluble fiber. Cook barley and add to side
dishes and salads, or stir uncooked barley into casseroles, soups, or stews
while they're cooking (let simmer for 60-90 minutes). You can find it in most
grocery stores as pearled barley, in which some of the hull, bran, and germ
have been removed. In specialty markets, you can find other options, like
barley grits (in which the barley kernels have been toasted, then cracked, to
speed cooking), barley groats or whole hull-less barley (in which only the
thick outer hull has been removed). There's little difference in the amount of
fiber, soluble fiber, calcium, and protein between pearled barley and the
hulled type. That's because pearled barley still has some of the bran and germ,
says Cassidy Stockton, marketing project manager for Bob’s Red Mill in