Guide to grains

Have you ever struggled to pronounce ‘quinoa’ let alone know how to cook it or eat it?

You’re not alone, and that’s why we have created a simple guide to grains so you can discover how to buy, cook and eat them, and most importantly enjoy their many benefits.

 

1. Barley

Pronounced ‘bah lee’.

A lovely versatile cereal grain with a rich nutty flavor and a pasta-like consistency. Its appearance resembles wheat berries, although it is slightly lighter in color.

Health benefits: An excellent source of dietary fibre, barley also helps reduce cholesterol, is low in GI helping sustain good sugar levels throughout the day.

Eating: Totally delicious when used in soup or instead of rice in meals like paella or risotto.

Cooking: Boil barley grains in a large pot of salted water until tender, approximately 45 to 60 mins, and then drain.

 

2. Bulgur

Pronounced ‘buhl-ger’.

A whole wheat grain that has been cracked and partially pre-cooked.

Health benefits: Naturally high in fiber and iron, bulgur is low in fat.

Eating: Traditionally used in tabouleh, bulgur is a welcome addition to any salad or the perfect accompaniment to braised meats.

Cooking: Simmer one cup of bulgur and two cups of water for 10 minutes until all fluid is absorbed. Cover and let stand.

 

3. Farro

Pronounced ‘phar-oah’.

Known as pharaoh’s wheat, farro is composed of certain wheat species grains. It originated in Egypt before making its way to Italy, where ancient Romans ate it as a healthy alternative to pasta.

Health benefits: Top of the charts for iron and zinc, farro is also extremely high in fibre and essential vitamins and minerals.

Eating: Its nutty flavor and chewy texture makes it lovely in risotto, a stew or soup.

Cooking: Cook farro as you would rice. It pairs well with salads or simmered in chicken stock with sautéed carrots and celery to make soup.

4. Freekeh

Pronounced ‘free kaa’.

Freekeh is young green wheat that has been toasted and cracked.

Health benefits: Freekeh is low in fat, high in protein, low GI and high in fibre. This grain is definitely one of the best super-grains especially if you are looking at losing weight and feeling great.

Eating: Freekeh is the perfect grain for tabouleh and any addition to a fresh salad.

Cooking: Place one cup of freekeh with 2 ½ cups of water in a pot with a lid and simmer until tender and all the water is absorbed. Approximately 20 mins for cracked freekah and 40 minutes for whole.

5. Millet

A gluten-free grain that is widely used in Eastern Europe to make porridge.

Health benefits: High in zinc, potassium, vitamin B, iron and protein.

Eating: Millet has a sweet nutty flavour and can be used in salads. Additionally used in baking or like the Europeans as a yummy gluten free breakfast porridge.

Cooking: Place one cup of millet and two cups of water in a pot and simmer with the lid on for 15 minutes until all the water is absorbed.

 

6. Quinoa

Pronounced ‘keen-wa’

The best wheat-free option to grains leading to its popularity, quinoa is delicious when used for any meal of the day.

Health benefits: Quinoa is full of protein, calcium, magnesium, vitamin B and fiber.

Eating: The perfect creamy, fluffy yet crunchy texture of quinoa makes it so versatile. It is best used in breakfast cereal, salad for lunch or as a side for dinner.

Cooking: Cooking quinoa isn’t tricky. Boil in a large pot of salted water for 12 to 15 minutes until tender. Drain the quinoa and return to the pot and cover, let it stand for 10 minutes and fluff with a fork to serve.

 

7. Spelt

A sub-species of wheat, spelt is a whole grain and one of the world’s most ancient grains.

Health benefits: Spelt has high levels of fibre, protein, vitamins, minerals, easy to digest and low in gluten.

Eating: Spelt has a lovely, nutty flavour not dissimilar to barley. It is sold as flour or whole berries and used in bread, pasta, biscuits and crackers.

Cooking: Soak one cup of spelt in water overnight, and then drain. Bring three cups of water or stock to a boil in a pot. Add spelt, cover, reduce heat and simmer until grains are chewy, about 40-60 minutes (65-80 minutes if grains were not soaked). Drain excess liquid.

 

8. Teff

The smallest known grain in the world, teff is tinier than a poppy seed. Teff is often added to cakes and muffins, eaten as porridge or used as a polenta replacement.

Health benefits: High in iron and calcium and packed full of B vitamins, helps blood sugar management, weight control and maintaining gastrointestinal health.

Eating: Mild and somewhat nutty in flavor, teff porridge makes a fantastic stand-in for oatmeal or Cream of Wheat any day of the week.

Cooking: You can dry cook teff for 6-7 minutes, with 1 cup of teff in 1 cup of water, then let it stand covered for five minutes, this will give teff the texture of poppy seeds great for sprinkling on vegetables as a topping, or for adding to soups. For a creamier end product, cook teff for about 20 minutes, with 1 cup of teff in 3 cups of water.

 

Grain lovers rejoice! You now know how to pronounce freekeh and cook quinoa – the student has become the teacher.