Whole Grain Essentials
By Marie Simmons, from EatingWell.com
The first place to look for whole grains, especially more common ones like bulgur and barley, is near rice at most markets. Less common grains can be found in the bulk bins at well-stocked supermarkets and natural-foods stores. Here are some shopping tips and basic prep and cooking instructions.
Barley is available "pearled" (the bran has been removed) or "quick cooking" (parboiled). Technically neither are whole grains but nutritionally speaking they count toward your whole-grain servings because of their high fiber content. To Cook: Pearl barley—Bring 1 cup barley and 2 1/2 cups water or broth to a boil. Reduce heat to a simmer; cook, covered, until tender and most of the liquid has been absorbed, 40 to 50 minutes. Let stand 5 minutes. Quick-cooking barley—Bring 1 3/4 cups water or broth to a boil; add 1 cup barley. Reduce heat to a simmer; cook, covered, until tender, 10 to 12 minutes.
Bulgur is available in fine, medium and coarse textures. (If it's not labeled, it's usually fine or medium.) Unless a recipe calls for a specific texture, any type can be used. Don't confuse bulgur with cracked wheat, which is simply that—cracked wheat. Cracked wheat must be cooked for up to an hour; bulgur is cracked wheat that’s been parboiled so it simply needs to soak in hot water for most uses. To Cook: Pour 1 1/2 cups boiling water or broth over 1 cup bulgur. Let stand, covered, until light and fluffy, about 30 minutes. If all the water is not absorbed let the bulgur stand longer, or press it in a strainer to remove excess liquid.
Farro (or Emmer) is usually sold in the U.S. semi-pearled (sometimes labeled semiperlato), meaning some of the bran layer has been removed. If you find farro that is not semi-pearled, it needs to be soaked in water overnight before cooking and will need to cook for 30 to 45 minutes more to become tender. To Cook: Bring 3 cups water or broth and 1 cup farro to a boil. Stir, reduce heat to a simmer and cook, uncovered, until the farro is tender, 15 to 25 minutes. Drain.
Millet is hulled (the outer husk has been removed and the grain is left intact), leaving tiny yellow balls. Toasting millet in a large dry skillet over medium heat for 4 minutes before cooking helps it retain its shape. To Cook: Bring 2 1/2 cups water or broth to a boil; add 1 cup millet. Reduce heat to a simmer and cook, covered, until tender, 20 to 25 minutes.
Quinoa should be rinsed before cooking to remove any residue of saponin, its natural, bitter-tasting protective covering. Toast quinoa in a little oil in a skillet or saucepan over medium heat before cooking to enhance its nutty flavor. To Cook: Bring 2 cups water or broth to a boil; add 1 cup quinoa. Reduce heat to a simmer, cover and cook until the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork.
Wheat Berries of any variety (hard, soft, spring or winter) can be used interchangeably. Labeling is inconsistent—you may find them labeled "hard red winter wheat" without the words "wheat berries." Some recipes instruct soaking overnight, but we found it unnecessary. To Cook: Sort through wheat berries carefully, discarding any stones, and rinse with water. Bring 4 cups water or broth and 1 cup wheat berries to a boil. Reduce heat to a simmer, cover and cook, stirring occasionally, until tender, but still a little chewy, about 1 hour. Drain.
What Exactly is a Whole Grain?
Grains are made up of three parts: the bran, germ and endosperm. The bran is the high-fiber outer coating. The germ is the protein- and nutrient-dense portion. The endosperm is a source of carbohydrate along with some protein. A grain is "whole" if these three parts have been left intact. If it's processed (e.g., cracked, rolled or cooked), it's still considered a whole grain if it retains its original balance of nutrients. When grains are refined the bran and germ are removed (taking many nutrients with them), leaving just the endosperm. Examples of a refined whole grain are white flour or white rice (though usually white rice is enriched to replace some of the nutrients stripped during processing).
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