Why choose whole grains?

Whole grains and seeds are excellent examples of healthful complex carbohydrates. Their bran, germ and endosperm are intact and not removed by a refining process, so all their natural vitamins, minerals, fiber and protein remain.

Refined grains so common in processed foods have had the bran and germ removed. Enriched or fortified products are not nutritionally equivalent to whole grains, since most of the natural nutrients and fiber are not replaced.

Numerous studies show that the more intact the grain or seed, the slower it metabolizes, and the better it is for maintaining stable blood sugar. Cooked whole grains also are wonderfully chewy and versatile.

Cooking Basics

• Wash all grains before cooking to remove residual dirt. Cover with cold water in a heavy-bottomed pot and drain, several times, until the water is clear. Alternatively, use a rice cooker according to manufacturer’s instructions.
• Bring grains and water (or broth or milk) to a boil, then reduce heat to a simmer and cover tightly. Don’t lift the lid to peek until you think it is done; it interferes with the steaming process.
• Never stir grains while cooking. Stirring destroys the network of steam vents that develop and makes grains sticky and gluey.
• If water remains after the grain is tender, simply drain it off. If the grain is too hard or dry, add a little water and cook a few minutes more.
• For fluffy grains, lift gently and separate with a fork. For a firmer texture, let stand a few minutes after removing from heat, covered.

TIPS

• Try combining various grains, such as brown and wild rice, or quinoa and millet; they blend beautifully. Cook separately for best results.
• Cook in coconut or almond milk, and add slivered almonds or other chopped nuts, dried fruits such as currants or dates, pumpkin seeds, or a bit of butter.
• Cook grains in advance and refrigerate for later use. Reheat on the stove with a sprinkle of water to steam gently.