How to Get the Best Cooking Results with Whole Grains

There are numerous reasons why the 2015-2020 Dietary Guidelines for Americans suggests that you make half your daily grain servings whole grains. Quinoa, brown rice, barley, oats, and other whole grains deliver more nutrients than refined grains, and because of their nutrient density, studies have linked whole-grain consumption to better cholesterol and blood-pressure levels, and reduced risk of cardiovascular disease, stroke, and cancer.

Cooking whole grains and incorporating them into meals can be challenging if you’re not experienced with them. Understanding the ingredients and Nutrition Facts labels and properly cooking whole grains are two of the biggest challenges people have.

Cooking Time

What befuddles many novices about whole grains is cooking time. Because whole grains include the tougher outer layers of the grain, they take more time (and often more liquid) to cook. (See chart on page 3.) If you can cook regular white rice, however, you can master whole grains, as the basic techniques are otherwise the same: Combine a dry grain in a pan with water or broth, bring to a boil, and simmer until the liquid is absorbed. (Pastas made from whole grains are cooked just like regular spaghetti, with extra water drained away before serving.)

A little planning can reduce the patience required to cook whole grains. Just combine the grains and liquid in a pan to “pre-soak” a few hours before mealtime. Top off with a little more liquid if necessary and boil until grains are tender; this should take less time than without pre-soaking.

Think you’re too busy to cook whole grains? Pre-cooked whole grains, such as 90-second brown rice, make healthy side dishes simple and fast.

Simple Ideas

You can get a little fancy by toasting whole grains in olive oil before adding liquid. Or make a simple pilaf by browning finely chopped onions and other vegetables in a little oil, adding the grain, then stirring in broth. You can even make a risotto by adding heated broth a half-cup at a time, stirring until all the liquid is absorbed before adding more.

You also can cook a big batch of whole grains at one time and separate them into containers for multiple meals. Whole-grain leftovers will stay fresh three to four days in the refrigerator or up to four months in the freezer. What can you do with all those leftovers? Add a little water and reheat them in the microwave, or add them to soups or cold salads.

Label Smarts

To make sure you’re buying whole grains, look for the Whole Grain Stamp from the Whole Grains Council and check the ingredients list for such phrases as “100% whole [name of grain].” Regardless of labeling, brown rice, oatmeal, and almost all buckwheat are whole grains. “Multigrain” and “stoneground” don’t necessarily mean “whole.”

The germ in whole grains contains oil, which may eventually become rancid if not stored properly. So, keep your whole grains, whether cooked or uncooked, in airtight containers in a cool, dry place away from direct light. Under these conditions, they will keep for up to two months.

Putting It All Together

“To ensure a complete meal, start with a whole-grain base (i.e. quinoa or whole-grain rice or pasta), choose your lean protein (chicken, fish, beans/tofu), then mix in some non-starchy veggies on top (such as broccoli, cauliflower, Brussels sprouts, or carrots), and create a dressing with olive oil to add in some heart-healthy fat,” explains Jenna Rosenfeld, a registered dietitian at NewYork-Presbyterian/Weill Cornell. Or, she says, “skip the oil, mix in some crushed almonds or walnuts for a little crunch, and season with spices and lemon juice instead.”

Any vegetable can be paired with whole grains. “All vegetables have the potential to mix well,” Rosenfeld says.

Spice options are similarly wide-ranging. “You can pair any spice with grains depending on what flavors you are looking for and what grain you are looking to use,” Rosenfeld says. “For example, use basil and oregano to lean toward Italian flavoring, cumin and coriander for a Mexican flavor, and so on. All herbs and spices have a variety of health benefits, as well.”

The post How to Get the Best Cooking Results with Whole Grains appeared first on University Health News.

Read Original Article: How to Get the Best Cooking Results with Whole Grains »

Powered by WPeMatico