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What is a whole grain
Ideas for eating whole grains
Grain cooking times
Recipes

What is whole grain?

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A whole grain is the entire seed (also called the kernel) of a plant. The kernel of wheat below illustrates the three parts of a whole grain: the bran, the germ, and the endosperm.

The outer layer or bran protects the plant from sunlight, pests, water and disease. This is the part of the plant that contains important antioxidants like the mineral selenium, B vitamins and most of the grain’s fiber.

The germ is the innermost part of the kernel that will sprout a new plant if fertilized by pollen. This layer contains B vitamins, minerals, healthy fats and the fat-soluble antioxidant vitamin E as well as some protein.

The endosperm provides the energy to the germ allowing it to send roots down for water and nutrients, and send sprouts up for the sunlight needed for growth. The endosperm is the largest part of the kernel and contains starchy carbohydrates, protein and small amounts of vitamins and minerals. This is the part of the kernel that remains in refined grains once the bran and germ are removed.

The processing of refined grains removes roughly 25% of the grain’s protein and at least 17 key nutrients according to the Whole Grains Council. Some of the vitamins and minerals are added to enriched refined grains, but whole grains provide more overall nutrients and dietary fiber.

The current Dietary Guidelines for Americans recommend at least half of your daily grains be whole grains. A serving of whole grains includes:

• 1/2 cup cooked rice, bulgur, pasta, or cooked cereal
• 1 ounce dry pasta, rice or other dry grain
• 1 slice bread
• 1 small muffin (weighing one ounce)
• 1 cup ready-to-eat cereal flakes

Ideas for eating whole grains:

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•        Whole grain pilaf with a mixture of brown, red, black, or wild rice; wheat, rye or spelt berries; millet, barley, or buckwheat groats.
•        Breakfast porridge made with whole rolled oats, rye, triticale, barley flakes, millet, amaranth, and any combination of nuts and seeds.
•        Choose breads, cereals, granola bars, and crackers that list 100% whole grain as the first ingredient, or which contain at least 3 grams of dietary fiber per serving.

Grain Cooking Times

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Grain Variety (1 cup dried)	Stovetop Cooking
	Cups Water	Minutes
Amaranth	2	25
Barley, pearled	2 1 / 2	40
Barley, quick-cooking flakes	2	10
Barley, whole	3	60
Buckwheat (raw kasha - toasted)	3	30
Bulgur	2	15
Corn, grits	3	20
Corn, meal	4	30
Kamut	3	60
Millet	3	30
Oats, rolled	2 1 / 2	30
Oats, steel cut	3	40
Quinoa	2	20
Rice, Basmati brown	2	40
Rice, brown, long-grain	2	50
Rice, brown, short-grain	2	60
Rye	2 1 / 2	60
Rye flakes	3	60
Spelt	3	25
Teff	3	60
Wheat berries	4	60
Wheat, cracked	3	25
Wild Rice	2 1 / 2	50

Whole grain Recipes:

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Mexican-style Kasha with Buckwheat
Quinoa & Black Beans
Mixed Grain Pilaf

Mexican-style Kasha

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Buckwheat is not related to wheat. In fact, like quinoa it is technically a fruit seed though we classify it as a grain because that is how we commonly eat it. Buckwheat is related to rhubarb and sorrel and does not contain gluten. Buckwheat is high in manganese, magnesium and a good source of fiber, potassium and several B vitamins. Buckwheat has more protein than many traditional grains and also contains the beneficial phytonutrient rutin. Rutin is a flavanoid that acts as an antioxidant and helps vitamin C work longer. Buckwheat has also shown positive effects on cholesterol levels and blood pressure, possibly due to the rutin.

Number of Servings: 7 (roughly 1 cup each)

Ingredients:

1 cup Buckwheat, groats

1 Tbs Oil, canola

1 Onion, yellow, fresh, med, whole, 21/2"

1 Chili Peppers, jalapeno, fresh

1 Chili Peppers, serrano, fresh

2 Garlic cloves, fresh, minced or pressed

2 cup Broth, chicken or vegetable

14.5 oz Tomatoes, diced, fire roasted, cnd

2 tsp Spice, chili pepper, pwd

2 tsp Spice, cumin, ground

1.5 cup Beans, black, cnd

In a large skillet saute oil, onion, peppers and buckwheat

groats until onions and peppers are soft (7-10 minutes)

Add garlic, chili powder and cumin and cook for another

minute.

Add diced tomatoes, chicken broth, and beans. Cover and

simmer for 20-25 minutes. Buckwheat should be soft.

Serving ideas:

Wrap kasha in corn or whole grain flour tortillas with

Shredded cheese and salsa.

Make "healthy nachos" with homemade corn tortilla chips

topped with kasha, cheese and salsa.

       Add more diced tomatoes and broth to make a vegetarian chili.

Quinoa & Black Beans

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Quinoa is pronounced "keen-wah". This 5,000+-year-old grain, called "the mother grain" by the ancient Incas of the Andes, is cultivated in South America, Colorado and Canada.

Technically quinoa is a fruit seed from the quinoa plant and is used as a grain. It produces a bitter-tasting substance to protect the plant from birds and insects so it needs to be rinsed in cool water prior to cooking to avoid a bitter flavor.

Quinoa does not contain gluten and offers a better balance of amino acids than the protein in most true grains. Quinoa is also a good source of fiber, iron, magnesium, zinc & potassium. Additionally, quinoa provides vitamin E, copper and phosphorus.

1 teaspoon olive or canola oil

1 onion, chopped

3 cloves garlic, peeled and chopped

¾ cup uncooked quinoa, rinsed

1 ½ cups vegetable broth

1 teaspoon ground cumin

¼ teaspoon cayenne pepper

salt and pepper to taste (if using salted broth little salt may be needed)

2 (15-ounce) cans black beans, rinsed and drained

Optional: ½ cup chopped fresh cilantro and 1 cup fresh or frozen corn kernels

       Heat oil in saucepan over medium heat. Stir in onion and saute until translucent. Add garlic and saute for 1 minute longer.

       Mix rinsed and drained quinoa into saucepan and cover with broth. Add cumin, cayenne, salt and pepper. Bring mixture to a boil. Cover, reduce heat and simmer for 15-20 minutes or until liquid is absorbed. If adding frozen corn, add after 15 minutes to heat through.

       Add black beans and fresh corn and cilantro if using. Mix well and serve.

Mixed-Grain Pilaf

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Whole grains are an important source of B vitamins, several minerals, dietary fiber and a host of beneficial plant compounds called phytonutrients. Unfortunately many Americans rarely get beyond an occasional bowl of oatmeal, some brown rice, whole-wheat bread or cereal for their whole grains. While this is a good start, there are so many wonderful grains available that are much more interesting with respect to taste and texture.

There are many possibilities for varying this recipe. Basically combine 3 cups of mixed grains and roughly 6½ cups of water. Use stock or broth in place of some or all of the water if using the grains for savory dishes. Freeze leftover grains in one-cup portions to easily defrost them for breakfast, lunch or dinner. This makes a wonderful side dish with dinner, a cold whole grain lunch (add veggies or serve over fresh greens), a basis for breakfast porridge, or a hearty addition to homemade soups.

Makes ~ 7 cups

1 cup wheat, rye or spelt berries

1 cup short grain brown rice

½ cup wild rice

½ cup pearled barley

6 and ¼ – ½ cups of water (or stock/broth)

With a rice cooker add grains and 6¼ cups of water or stock and begin cooking. You may need to add another ¼ cup towards the end of cooking if grains are still hard. Without a rice cooker boil 6¼ cups of water in a medium-large pot. Add grains and bring to a boil then cover, reduce heat to low, and simmer for 45 minutes. Check grains and if they are still firm but the water is mostly absorbed, add an additional ¼ cup of boiled water (so it continues to boil), cover and continue to cook for 10 minutes or until water is absorbed.

Other grains to include:

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Millet, Red Wehani, Forbidden black rice

Long grain brown rice,

French lentils or dried mung beans