7 Types Of Grains That Should Be Cooked And Handled the Right Way To Be Healthy
Grains are a popular staple food around the world and there are several common varieties such as barley, buckwheat, farro, millet, rye, rice, and quinoa that are grown in various different regions. For many people, grains are an important source of key nutrients including B vitamins, fiber, iron, and magnesium as well as being full of carbohydrates.
When it comes to cooking and preparing grains, it is important to do some research and check the best way to handle it. For example, some grains may need washing to remove dirt and residues, or soaking to reduce cooking time, whilst other grains can be toasted to improve flavour.
If you are looking to make your diet healthier by adding a greater variety of grains, then there is a good selection of grains on offer. However, it is well worth reading up on the best ways to prepare and cook them. To help you out, this article details seven types of grains and how they should be cooked.
1. Quinoa
Considered a superfood, Quinoa has been growing in popularity over recent years due to it being a high protein wheat-free grain. It is rich in amino acids such as lysine and minerals including copper, iron, and manganese, however, quinoa toxins called saponins can also be present. Saponins occur naturally as a phytochemical outer coating to deter pests, unfortunately, this produces a bitter taste and can be harmful to humans if not washed away.
Although quinoa contains harmful saponins, there is still a way to enjoy a quinoa dish by simply making sure the grains are thoroughly washed before cooking. When boiling the quinoa, it is easy to notice if saponins are still present as the water will become frothy. To remove the traces, wash the quinoa again and replace the water in the pan.
2. Rice
Rice is a staple food for millions of people around the world and is an important source of carbohydrates that provide energy throughout the workday or during exercise. Rice also contains key nutrients needed to maintain good health including magnesium and phosphorus.
The recommended way of preparing either brown or white rice is to first give it a thorough wash, the purpose of this is to remove any dust, toxin residues, and excess starch. Another step advised by many is to soak the rice which is thought to reduce the arsenic and other toxin content in the rice, however, it is mainly done to improve the texture of the rice when cooked.
3. Barley
Rich and full of fiber, barley, especially hulled barley or whole barley provides a chewy and hearty alternative to rice or pasta whilst also being touted as beneficial for weight loss. Hulled barley, which is considered a whole grain, contains various nutrients including folate, iron, potassium, and vitamin B6.
Due to its bran layer, barley takes longer to cook when compared to grains like rice, and for this reason, barley should be soaked before being cooked. Typically, soaking barley will also make for a more tender grain and assist with the breakdown of gluten, tannins, and sugars during digestion.
4. Farro
A grain with a nutty flavour and chewy texture, farro is a staple food in Mediterranean countries, predominantly Italy where it is used in casseroles, risottos, soups, and stews. Like all other grains, farro is full of antioxidants, fiber, and minerals.
Similar to barley, the farro should be soaked for at least thirty minutes before cooking to reduce the cooking time and improve nutritional value.
5. Rye
Rye is a rich source of carbohydrates and other essential minerals and vitamins. Before being cooked, rye grains should be rinsed thoroughly and then soaked in cold water for several hours. To retain the most nutrients, rye can be cooked in the water it was soaked in.
6. Millet
Widely cultivated and consumed in Africa and Asia, millet is a gluten-free grain containing high levels of antioxidants, fiber, and protein. Additionally, certain varieties of millet, such as finger millet contain much higher concentrations of calcium than most other grains.
To prepare millet, first, rinse thoroughly and then add three parts water to one part millet, and soak for 8 hours. To enhance the flavor, the rye can be lightly toasted in vegetable stock.
7. Buckwheat
Belonging to a group of foods known as pseudocereals, buckwheat is a gluten-free seed well-known for its high antioxidant and mineral content with health benefits including better blood sugar regulation.
To make buckwheat more digestible, it should be soaked for at least six hours prior to cooking. It is easy to tell once buckwheat has been soaked for long enough as it becomes slightly gloopy. To prepare the buckwheat for boiling, rinse again.
For people looking to make their diet healthier or more interesting, there are several varieties of grain available in the shops. However, some grains need to be washed to make them safe to eat whilst almost all of them benefit from being soaked to improve nutritional value.
