Types of Whole Grains and How to Eat Them

In past videos, I highlighted some kid-friendly foods that are high fiber in a variety of groups, including fruits, vegetables, whole grains, nuts, and seeds. Today, I wanted to talk more about the many types of whole grains that exist. If you don't typically consume whole grains, they are different then their more processed counterparts. Whole grains are chewier and have a nuttier flavor then processed grains. Whole grains are the entire seed of a plant and includes the bran, the germ and the endosperm, which are edible. It is protected by an inedible husk. Processed grains have one or multiple key parts removed (bran, germ, and/or endosperm). In addition to being a good source of fiber, whole grains are higher in protein then their more processed counterparts. Some processed grains may have similar vitamins and minerals because they have been enriched, meaning that those nutrients were added back in. Always best to go for the whole grain if you can! They are a delicious and filling addition to any meal.
In this video, with the help of my kids I talk about many different whole grains: farro, wild rice, brown rice, popcorn, oats, sorghum, bulgar, barley, amaranth, quinoa, wheat berries, and buckwheat.
Whole grains are great! You can eat them as a side dish, add them to soups or salads or create a variety of grain bowls!
Here are some generic cooking times. You can lessen the time by pre-soaking. And always best if the grains have cooking instructions on the package to follow those.
Cooking Times:
1 cup of grain Amount of liquid Cooking Time Cooked Amount
Amaranth 2 cups 20-25 minutes 3 ½ cups
Barley, hulled 3 cups 45-60 minutes 4 cups
Brown Rice 2 ½ cups 45 minutes 3-4 cups
Buckwheat 2 cups 10-15 minutes 2-3 cups
Bulgar 2 cups 10-12 minutes 3 cups
Cornmeal 4 cups 25-30 minutes 3 cups
Couscous, whole wheat 2 cups 10 minutes 3 cups
Farro 4 cups 45-60 minutes* 3 cups
Millet, hulled 2 ½ cups 20 minutes 4 cups
Oats, steel cut 4 cups 20 minutes 4 cups
Pasta, whole wheat 6 cups 8-12 minutes Varies
Quinoa 2 cups 12-15 minutes 3 cups
Rye Berries 4 cups 45-60 minutes* 3 cups
Sorghum 4 cups 25-40 minutes 3 cups
Spelt berries 4 cups 45-60 minutes* 3 cups
Teff 3 cups Toast 3 minutes, 3 cups
simmer 15-20 min
Wheat Berries 4 cups 45-60 minutes* 3 cups
Wild Rice 3 cups 45-55 minutes 3 ½ cups
*Pre-soaking these grains will shorten cooking time.
Here are some links to give you inspiration for grain bowls:
Check out this link from Cooking Light for some yummy looking grain bowls! www.cookinglight.com/food/rec...
Or these bowls from Eating Well: www.eatingwell.com/gallery/11...
For more vegetarian type bowls I love COOKIE + Kate! Check out her Buddha Bowl: cookieandkate.com/buddha-bowl...
And her Mango Burrito Bowl: cookieandkate.com/mango-burri...
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Social Media:
My website: eatplaythrivenutrition.com
My Instagram: eatplaythrivenutrition
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Chapters:
0:00 Introduction
1:10 Types of Whole Grains
5:41 How to Prepare Whole Grains
7:03 How to Make a Grain Bowl