whole grains 101

When I was a kid, I never knew what white bread was until I was in first grade. I only saw white rice at Chinese restaurants and a sugary box of cereal was a big deal, and I’d get some on special occasions like my birthday. Part of all of this was because my mom was a Yoga instructor & health nut.

I tasted carob before chocolate, and preferred Edensoy over cow’s milk. Dried apricots and prunes were “candy”, and the only sugar that made it into our house was “Sugar In The Raw”. When we’d go to the movies, my mom would bring rice cakes and hard-boiled eggs. I apologize to movie patrons of the early 80’s that had to smell boiled eggs while watching “E.T.” or “The Empire Strikes Back”. Back then, it was the “norm” to me because I didn’t know any different. Of course, what happens to a health nut’s kid when she grows up?

I grew up to manage a health food store for 14 years. And, yes.. do Yoga on occasion.

Then I started a blog. A sugary sweet-deep-fried-cheesy-but tasty blog.

But I still have my roots. I keep the “crap” in moderation for the most part… but, sometimes I take my knowledge for granted. Especially when it comes to health food.

Now that the hubs is on a DASH diet for hypertension, I re-stocked my pantry with whole grains and I decided to share some nifty info to inspire you guys as well. Now… go out and get yourself some grains. 😉

 

Grain Cooking Chart

information from “Enchanted Broccoli Forest” by Mollie Katzen

RICE (1 cup) WATER COOKING TIME YIELD
Brown Rice (long grain) 2 cups 35 to 45 minutes 3 1/2 cups
Brown Rice (short grain) 2 cups 35 to 45 minutes 3 3/4 cups
Brown Basmati Rice 2 cups 45 to 50 minutes 4 cups
Brown Jasmine Rice 2 cups 45 to 50 minutes 4 cups
Black Japonica Rice 2 cups 45 minutes 3 1/2 cups
Wehani Rice 2 cups 45 minutes 3 cups
Wild Rice 2 1/2 cups 1 1/4 hours 4 cups
Manitok Wild Rice 2 1/2 cups 50 to 60 minutes 4 cups
GRAIN (1 cup) WATER COOKING TIME YIELD
Amaranth 1 1/2 cups 25 minutes 2 cups
Barley, Hulled 3 cups 1 3/4 hours 4 cups
Barley, Pearl 2 cups 1 1/2 hours 4 cups
Buckwheat/Kasha 1 1/2 cups 10 minutes 3 1/2 cups
*Bulgur 1 1/2 cups 30 to 40 minutes 3 cups
Cracked Wheat 2 1/2 cups 7 to 10 minutes 3 1/2 cups
Cornmeal (Polenta) 2 1/2 cups 10 minutes 3 1/2 cups
Couscous 1 1/4 cups 10 minutes 2 3/4 cups
Kamut 2 1/2 cups 1 3/4 hours 2 1/2 cups
Millet 2 cups 25 minutes 3 1/2 cups
Oat Groats 2 1/2 cups 35 to 40 minutes 2 1/2 cups
**Quinoa 2 cups 25 to 30 minutes 4 cups
Rye Berries 2 1/2 cups 1 1/4 hours 2 1/2 cups
Spelt 1 1/2 cups 50 to 60 minutes 2 cups
Teff 3 cups 15 minutes 3 cups
Triticale 2 1/2 cups 1 1/2 hours 3 cups
Wheat Berries, Hard (Red) 2 cups 2 hours 3 cups
Wheat Berries, Soft (White) 2 cups 1 1/2 hours 3 1/2 cups

 

*Soak, don’t cook.

**Rinse first.

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