Great Tips For Cooking Whole Grains

The benefits of eating whole grains have been extolled numerous times here on Care2.com. Now, let’s get down to cooking them properly. Because a hard outer shell protects the seed of the grain there are certain preliminary steps to take in order to ensure maximum access to a grains powerhouse concentration of micronutrients.

Soaking grains: all ancient cultures soaked and/or fermented grains in order to neutralize enzyme inhibitors and the effects of phytic acid, which binds to calcium, phosphorus, iron and zinc and prevents their absorption in the intestines. Soak grains 6-12 hours, or overnight, which pre-digests gluten and indigestible proteins rendering the grain more digestible. Even one hour of soaking will help to soften grains. Change water before cooking.

Cooking pots: slow cooking requires a heavier type of pot. Enamel on iron is one of the best for long cooking grains. Pressure cooker shortens cooking time, plus concentrates the nutrients. A rice cooker makes cooking grains easy, and a crock-pot is great for cooking soft, soup-like grains overnight.

Flame deflector: an inexpensive kitchen tool used for long simmering of grains and beans to evenly distribute heat and energy. Place deflector under a heavy cooking pot once the water comes to a boil, then reduce heat to simmer.

Water: use filtered, spring or distilled water to avoid fluoride, chlorine, pesticide or pharmaceutical drug contamination.

Sea Salt: not much is needed, 1/8-1/2 teaspoon per cup of grain. For grains such as wheat or spelt berries, kamut, or barley add salt only at the final 30 minutes of cooking to ensure a tender conclusion.

Next: Stove top cooking.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

Jennifer C.

6:45AM PDT on May 20, 2011

Good health information. I soaked grains overnight before cooking too. Thanks for sharing.

send a green star

Julija S.

2:22AM PST on Dec 10, 2010

like it

Jennifer M.

1:35PM PST on Nov 29, 2010

Great article! Thanks (:

Dan B.

6:51AM PST on Nov 28, 2010

If you want a healthy you and a healthy environment, try some LOVE:

LOVE for the Environment
www.truth-out.org/love-environment59878

Maria S.

2:49AM PST on Nov 27, 2010

Thanks for sharing these great tips.

Sheila L.

8:25AM PST on Nov 26, 2010

I am radically ending all white grains from my diet and refined foods. I thought a little now and then wouldn't matter, but clearly they are mostly empty calories

Linda J.

8:12AM PST on Nov 26, 2010

Thanks

andrew h.

6:41AM PST on Nov 26, 2010

heres another article with someone elses opinion relating to phytic acid and grains and vitamins

http://www.naturalnews.com/030512_whole_grains_phytic_acid.html

Loo S.

11:52PM PST on Nov 25, 2010

thanks for sharing.

10:50PM PST on Nov 25, 2010

Well, I never knew about what the benefits of soaking grains could be. It seemed to me that throwing away soaking water takes out some of the vitamins? Is this all fact or??? More news, please.