Cooking Whole Grains

Whole grains are filling and nutritious. Unfortunately, many are not fast cooking. You can buy Brown Minute Rice, Instant Barley or use couscous which is a fast cooking pasta. Try pearled and rolled grains because they will cook faster than whole grains. I think it is best to cook a a big batch and incorporate it through several meals. Even better is to cook smaller amounts of a variety of grains. Beware...whole grains grow! One cup of uncooked rice will swell into 2-3 cups of cooked rice.

Grains can be cooked in a pot, pressure cooker or crock pot. The cooking process can be hastened by presoaking overnight or pouring boiling water over the grain and allowing it to sit 30 minutes before cooking.

Use bouillon or stock or a pinch of salt for flavor. Sometimes I will add some hot sesame oil.I also like to toast the grains first. Heat up a cast iron skillet over medium heat and shake grains around until they start to pop and turn brown. Don't use any oil. Watch closely so they don't burn. If they do, start over. After toasting, cook as usual.

The recipes below are a guide only. Check 5 minutes before grain is supposed to be done to avoid scorching. When done cooking, allow to stand 5 minutes then fluff with fork. Experiment with your crock pot. For fastest cooking, pour grain and boiling water in crock and cook on high for 60-90 minutes. For all day cooking use cool tap water and cook on LOW for 6-8 hours. Keep notes and develop your own cooking chart.

Whatever method you use, be sure to cook a lot at a time because grains keep well in the fridge or freezer. They can be use later in the week by reheating in the microwave, stir frying, made into cold salads, incorporated into a casserole...

Barley
1c barley
3c water
3 cloves garlic, optional
Combine and bring to boil. Reduce heat and simmer 40 minutes. Drain any excess water.

Brown Rice
1c brown rice
2 1/2c water
Bring water to a boil; add rice. Cover and simmer 40 minutes.

Brown Rice in Pressure Cooker
2 1/4c rice
2T oil
4c broth
Toast rice in oil in bottom of pressure cooker until it turns brown and pops. Add broth. Lock on lid and bring to high pressure for 20 minutes. All pressure to release naturally. (This is a kitchen pressure cooker, not a pressure canner.)

Bulgur
1c bulgur
2c boiling water
1/2t salt
Combine, cover and allow to sit 20 minutes. Bulgur should be teneder and liquid should be absorbed.Note: Bulgur has several successful cooking methods.Cooking 1 part grain to 2 parts rice works well for coarser grinds. Drain any excess liquid if necessary.

Couscous
1 1/2c couscous
2 3/4c water
1/4 t salt
Bring water to a boil. Add salt and couscous. Remove from heat and allow to sit for 5 minutes. Fluff with fork. All water should be absorbed and couscous should be fluffy. 4 Servings.

Jasmine Rice
1c jasmine rice
1 2/3c water
Place in pressure cooker and heat to high pressure. When up to pressure, set time for 2 1/2 minutes. Remove from heat, let pressure drop 10 minutes then release pressure. Fluff. Cover and allow to stand 20 minutes.

Quinoa
1c quinoa
2c water
Bring water to a boil; add quinoa. Simmer 20 minutes. Done when slightly transparent (white quinoa) and curlyque shows. You'll know when you see it.

Wheat Berries
1c wheat berries
2 1/2c water
Combine water and wheat in saucepan. Bring to a boil, cover, reduce heat and simmer until water is absorbed, 1 hour to 90 minutes. Soak overnight to reduce cooking time.

Crock pot option: Combine wheat and water in crock pot. Cook on low 8-10 hours.

Pressure cooker option: Reduce liquid to 2 cups. Combine in pressure cooker and cook at 15 pounds for 15 minutes.

Wild Rice
1c wild rice
4c water
Combine and boil 45-60 minutes.

Note: I hate millet, often used as bird seed. Maybe I haven't figured out how to cook it, but it always turns out mushy. Spelt is a grain I like; it is chewy and squeeks in your teeth. It does take a long time to cook so it is a good one to soak overnight. Most grains and pastas have directions on the packages.