| Type |
About this Grain |
Grain to Water
Ratio |
Preparation |
| Amaranth |
Sticky texture. |
1 C to 3 C |
Combine rinsed grain and water; add a pinch of salt. Bring to a boil and simmer 25–30 minutes. |
| Pearled Barley |
Use in grain salads, soups, stews and chili. Great as a stuffing for peppers, tomatoes or poultry. Mix with cooked beans and spices for vegetarian "meat loaf". |
1 C to 31/2 C |
Combine grain and water; add a pinch of salt. Bring to a boil and simmer 60–75 minutes. |
| Barley Flakes |
Use like oat flakes. |
1 C to 3 C |
Combine grain with boiling water; add a pinch of salt. Lower heat and simmer 25 minutes or until water is absorbed. |
| Buckwheat |
Traditional kasha is made by first toasting in skillet with an egg for extra flavor. Use alone or with other grains, in pilafs, casseroles, stuffings. |
1 C to 2 C |
Combine grain and water; add a pinch of salt. Bring to a boil and simmer 20 minutes. |
| Kamut (whole grain) |
Rich, buttery flavor, with a chewy texture. Great hot or cold as a breakfast grain, marinated in salads, or mixed with rice and beans. |
1 C to 3 C |
Best soaked overnight. Drain after soaking. Combine grain with boiling water; add a pinch of salt. Bring to a boil and simmer 30–45 minutes, until grains are plump (cooks in 90 minutes if unsoaked). |
| Kamut Flakes |
Use like oatmeal. |
1 C to 2 C |
Combine grain and water; add a pinch of salt. Bring to a boil and simmer 15–20 minutes. |
| Millet |
Serve with saut?ed vegetables and beans, as a stuffing, or in soups, stews or risotto. |
1 C to 21/2 C |
Combine grain with boiling water; add a pinch of salt. Bring to a boil and simmer 20–25 minutes, remove from heat, fluff and let sit covered for 10 minutes. 0ptional: for an extra-nutty flavor, toast millet in a pan without oil before boiling. |
| Rolled Oats |
The foundation for hot breakfast cereals and granolas. Use in grain burgers, cookies and quick breads, and as a thickener in soups. |
1 C to 2 C |
Combine grain with boiling water; add a pinch of salt. Bring to a boil and simmer 15–30 minutes. |
| Steel Cut Oats |
Chewy texture. Perfect hot cereal for cold weather breakfasts. |
1 C to 4 C |
Combine grain with water; add a pinch of salt. Bring to a boil and simmer 30 minutes. |
| Quinoa |
Light and chewy with a nutty flavor. Use in grain salads, as a stuffing, in enchiladas or fajitas. Great with salsas and chutneys. |
1 C to 2 C |
Rinse several times before cooking to remove bitter tasting coating. Combine grain and water; add a pinch of salt. Bring to boil, reduce heat and simmer 20 minutes. (Optional) For an extra-nutty flavor, toast grain before cooking. |
| White Rice |
Varieties include: Basmati, Jasmine, Texmati
Basmati is a hulled long-grain, aromatic rice imported from India. A must for Indian and Middle Eastern Cuisine.
Jasmine is similar to basmati rice — a classic stir-fry accompaniment.
A cross between basmati and long grain American rice. More fluffy, with a milder flavor and aroma than imported basmati. |
1 C to 11/2 C |
Add rinsed grain to boiling water; return to boil; simmer 15–20 minutes; let stand for 5 minutes. |
| Brown Rice |
Varieties include: Basmati, Texmati, Long Grain, Medium Grain, Short Grain, Sweet Brown.
Brown rice has a chewier texture than white rice. Long grain brown rice remains separate and fluffy when cooked. Medium grain cooks up stickier than long grain. Both can be used in pilafs, stir-fries, rice salads, and paella, with curried vegetables, or as a side dish with meat, seafood or chicken. Sweet brown rice is a very sticky and chewy rice, good for sushi and puddings. |
1 C to 2 C |
Combine rinsed grain and water; add a pinch of salt. Bring to a boil and simmer 45 minutes. |
| Wehani Rice |
This long grain rice has a red bran layer. Its aroma while cooking is similar to hot buttered popcorn. Chewy and sweet, similar to the flavor of brown Basmati. Combine with a variety of veggies and nuts to create colorful hot dishes and cool salads. |
1 C to 2 C |
Combine rinsed grain and water; add a pinch of salt. Bring to a boil and simmer 45 minutes. |
| Wild Rice |
The seed of aquatic grass. Low in fat and high in B vitamins. Combine with other grains, use with smoked turkey as a salad, or with apples and squash. |
1 C to 3 C |
Combine rinsed grain and water; add a pinch of salt. Bring to a boil and simmer 60 minutes. |
| Rye |
High protein grain with small amount of gluten. High fiber with slowly digesting complex sugars. Use in pilafs and casseroles with other grains, beans, and your choice of seasonings. |
1 C to 4 C |
Combine grain and water; add a pinch of salt. Bring to boil, reduce heat and simmer 60 minutes. For softer grain, soak overnight and simmer 2–3 hours. |
| Spelt |
Use like wheat, alone or with other grains, in pilafs, casseroles, stuffings, and hot breakfast cereals. |
1 C to 3 C |
Soak 6–8 hours or overnight. Combine grain and water; add a pinch of salt. Bring to boil, reduce heat and simmer 45 minutes. Can also be pressure cooked for 50 minutes (use 1 cup grain to 21/2 cups water). Also cooks well, overnight, in a crock pot. |
| Spelt Flakes |
Heated and rolled whole Spelt. Use like rolled oats or kamut flakes. |
1 C to 3 C |
Add rinsed grain to boiling water; add a pinch of salt. Bring to boil, reduce heat and simmer 20–25 minutes. |
| 7 Grain Cereal |
Hearty blend of organic wheat, oats, high beta glucan barley, soy beans, buckwheat, wheat bran, corn, and millet. Primarily used as a breakfast cereal. |
1 C : 21/2 C |
Slowly add grain to salted boiling water, stirring constantly. Reduce heat and simmer for 15 minutes, stirring occasionally. |
| Teff |
Common Ethiopian grain. Sweet and malty flavor. |
1 C to 4 C |
Lightly toast before cooking for a richer flavor. Combine grain and water; add a pinch of salt. Bring to boil, reduce heat and simmer 15 minutes. |
| Wheat |
Chewy texture. Use in grain salads and side dishes. Good for sprouting. |
1 C to 3 C |
Combine rinsed grain and water; add a pinch of salt. Bring to a boil and simmer 45–60 minutes. Can also be pressure cooked, with less water, for 50 minutes. For breakfast "congee", use 6 cups water to 1 cup grain, and cook overnight in a crock pot. |
| Wheat Flakes |
Heated and rolled whole wheat. Use like rolled oats, spelt or kamut flakes. |
1 C to 3 C |
Combine rinsed grain and water; add a pinch of salt. Bring to a boil and simmer 30 minutes. |
| Bulgur Wheat |
Partially cooked cracked wheat. Quick cooking. Principle ingredient to make tabouli. Mix with nuts and seasonings for stuffings. |
1 C to 2 C |
Combine grain and water; add a pinch of salt. Bring to a boil and simmer 15–20 minutes. Alternative method: add 1 cup bulgur to 21/2 cups boiling water; cover; remove from burner; let sit for 1 hour. |
| Couscous |
Pre-cooked whole-grain or milled wheat, similar to bulgur but lighter in flavor and texture. Quick cooking. Use as a light "bed" for spicy vegetables and stews, or in a risotto with curried vegetables. |
1 C to 11/2 C |
Add to boiling water; add a pinch of salt; simmer for 2 minutes. |
| Cracked Wheat |
Wheat berries cracked into small pieces. Use in casseroles with brown rice, in grain salads, or as a stuffing. |
1 C to 3 C |
Combine grain and water; add a pinch of salt; simmer for 25 minutes. |
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