A helpful guide to cooking with grains

Grains contain boundless sources of minerals and energy, which are vital for health, and not to mention, great taste. Here's what you need to know about cooking with them.

All around the globe, people draw nourishment from seven main grain varieties: wheat, rye, barley, rice, corn, millet and oats. But in recent years, we've also happily rediscovered traditional whole grains like bulgur, spelt, rye, and quinoa.

Grains can be eaten either in their whole form (whole grain), crushed or ground. With whole grains, only the hull is removed; with refined grains, the germ layer is removed as well. Whole grains are a better choice because they have a very high fibre content.

• In northern climates, wheat and its subspecies, such as rye and oats, are most common.
• Spelt is a protein-rich grain that makes a particularly robust pasta, gives bread a nutty taste, and is also good as a side dish and in stews.
• Whole wheat kernels (wheatberries) should be presoaked and then cooked, but they make a tasty rice substitute and can add crunch to a salad and a nutty flavour to chili or stews.
• Rye is high in fibre and low in gluten. It can be made into flour for bread or served in flakes as a breakfast grain (like oats).
• Because of its low gluten content, barley flour is unsuitable for baking. But you can make tasty soups, stews and pilafs with whole barley.
• Millet is one of the oldest grain varieties. Use the kernels like rice or incorporate them into a salad. Bread made with millet flour is particularly crispy.
• From a nutritional standpoint, oats are one of the most valuable grains in northern climates, mainly because they contain a protein and fat that are good for you and easy to digest. Oatmeal, oat bran and oat flour are made from oats.
• Bulgur (a form of wheat) can replace rice in most recipes, thicken soups and stews, and be used in salads and breads, even desserts.
• Once called "the gold of the Incas," protein-rich quinoa has a fluffy, somewhat crunchy texture that makes it a wonderful rice substitute or wheat-free alternative to bulgur in tabbouleh and other salads.

• Protect grains against moisture and insects by storing them in cool, dark places in clean, airtight containers.
• Store whole grains in the refrigerator for up to four months; refined grains last in the pantry for up to a year.

Millet

• Cooking time: 5-15 mins
• Soaking time: 10-20 mins

Bulgar

• Cooking time: 2 mins
• Soaking time: None

Spelt

• Cooking time: 30-45 mins
• Soaking time: 30-45 mins

Barley

• Cooking time: 30-45 mins
• Soaking time: 30-60 mins

Rye

• Cooking time: 30-45 mins
• Soaking time: 30-60 mins

Quinoa

• Cooking time: 15 mins
• Soaking time: None

Swiss-style muesli is a very healthy breakfast food. It's easy to make and you can modify the ingredients according to taste.

• Soften 90 millilitres (six tablespoons) of flaked grains (rolled oats, rye and/or other) in 175 millilitres (3/4 cup) water overnight, then thoroughly stir in 90 millilitres (six tablespoons) milk or soy milk and the juice from two lemons.
• Grate two apples finely and mix them with the grain flakes. Add sugar to taste and 30 to 45 millilitres (two to three tablespoons) of grated nuts.
• You can vary the ingredients depending on the season, replacing the apples with other fruits and substituting yogurt or rice beverage for the liquid.
• If you want to replace flakes with whole grains, stir the grains in with the liquid and let the muesli steep for at least four hours.

--------------------

Discover the smarter way to save time and money

Ready to start saving more on your groceries and pharmacy purchases? Download the FREE YP Grocery app today! It lets you create shareable shopping lists, automatically finds all the best deals and coupons, then delivers them right to you. No more manually scrolling through hundreds of flyers to find what you’re looking for!

Download the YP Grocery app now!