Why whole grains?
Whole grains offer so much more than a little extra fibre! We have chosen to focus our offer on whole grains because these humble foods are incredibly rich. A good whole grain may provide all the protein you need in a meal, not to mention a lovely balance of vitamins, minerals & other nutrients.
It seems a shame that typical refined white flour loses 80% of its nutrients – all the iron, thiamine & riboflavin; most of the niacin, folate & protein, and some vitamin E & B6, magnesium, zinc… the list goes on!
Further, whole grains contain more fibre causing us to digest the food more slowly, providing more sustained energy & less of an increase in blood sugar. Anyone accustomed to brown pasta will notice how much less full you feel after a plateful of the white stuff.
To take advantage of all that whole grains have to offer, try experimenting & enjoy the wide variety of nutrients, textures & most importantly flavours!
No gluten containing ingredients (NGCI):
Corn (polenta/maize), buckwheat, quinoa, amaranth, millet, rice, tapioca, teff, legume (bean, pea, chickpea, soya) flours and gluten-free oats. Not technically grains but great NGCI alternatives to flours are ground coconut and ground almonds.
Alternatives to wheat (not gluten-free):
Spelt, rye, oats, barley, einkorn
Similar to wheat (not gluten-free):
Durum wheat (pasta, semolina, often in couscous & bulgur)
Cooking with whole grains
Keep in mind it’s more art than science, so experiment with what works best! Some grains benefit from stock rather than water, or dry toasting/frying a little in the pan before you cook them for more flavour. Try these basic rules:
- Rinse grain until the water runs clear & put in a pan with cold water. Bring to a boil and add any preferred flavourings (salt, stock or spices)
- Cover & turn heat to low (don’t disturb!) until the liquid is absorbed.
- Turn off heat & let sit covered 5-10 minutes (don’t stir).
Amount for 1 part grain by volume, or any standard measure e.g. a mug
Liquid |
Simmer Time |
Notes |
|
| Amaranth | 2-3 parts | 20-25 min | High in protein and minerals |
| Barley | 3 parts | 45min-1hr | Great in stews. Can be sprouted |
| Buckwheat | 2 parts | 15-20 min | Good to toast first |
| Bulgur (chewy) | 2½ parts | 1-2 min | & stand 30mins. Great in salads |
| Bulgur (fluffy) | 2 parts | 15 min | As a stuffing, side or pilaf |
| Couscous | 1¼ parts | – | Add boiled water & stand 10min |
| Millet | 1-1½ parts | 20-30 min | Digestible & rich in iron |
| Quinoa | 1½-2 parts | 15-20 min | Try toasting for extra flavour |
| Polenta (pudd) | 2-3 parts | 15-20 min | Humble, versatile Italian fare |
| Polenta (cake) | 1½-2 parts | 5-10 min | Stir lots, cool, slice and fry! |
| Rice: Short | 1½-2 parts | 20-25 min | Great for rice pudding |
| Rice: Sushi | 2½ parts | 40 min | Soak first for 60 min |
| Rice: Long | 2 parts | 20-25 min | Fluffier, for pilaf and sides |
| Rice: Basmati | 1½-2 parts | 20-25 min | Fragrant long-grain rice |
| Rice: Jasmine | 1½-2 parts | 20-25 min | Thai aromatic long-grain |
| Rice: Red | 2 parts | 40-45 min | Nutty & chewy |
| Rice: Wild | 3 parts | 45-55 min | Tasty & nutty, lovely in salad |
| Spelt | 3 parts | 1-1½ hrs | Or soak 3-4hrs & cook 25min |
| Wheat Grain | 2½-3 parts | 30min-1hr | Use in salads, burgers or soups |
